. . . with big benefits!
Many power foods listed here are rich nutrient snacks for in-between meals, high nutrient intake for demanding days or healthy lunch additions. Whether a snack or a meal, the key is fresh food with organic preference, versus unhealthy dried packages of processed food.
Slow cookers (crockpots) are a necessity today to arrive home hungry to a delicious-smelling meal. A very healthy cooking method, slow cookers preserve maximum nutrient content. A little preparation the night before and you simply set the timer before leaving for work the next morning. For low-energy periods, the power in a quality green drink may provide the nutrient uplift your system needs for a boost. Some information here is based on whfoods.com where George Mateljan has a detailed and well-researched website I highly recommend.
Vegetables
Artichokes – contain silymarin, an antioxidant that is a polyphenolic flavonoid, also found in milk thistle. Said to help prevent skin cancer and help control cholesterol levels. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Like milk thistle, it has been known for ages as beneficial for liver and gallbladder conditions. Also for ‘cleaning’ the blood and helping the bladder.
Aloe Vera – quality of the gel depends on method of harvest and processing, but this power food is worth trying for its wide health benefits. Contains live enzymes, B vitamins including B12, minerals, antioxidants and all 8 essential amino acids the body cannot manufacture. As a gel, aloe vera does not need breakdown and processing through our digestive system as with solid food sources, before uptake by our metabolism. Some cultures cook and eat the leaves. The skin and inner yellow portion is removed and discarded during the cooking preparation.
Bok Choy (Chinese Cabbage) – contains Brassinin, which some research suggests may help prevent breast tumours. It also contains Indoles and Isothiocyanates, which lower levels of estrogen, making this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer’s produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.
Broccoli - contains lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don’t overcook broccoli – instead, steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty taste and additional nutrients, including minerals and extra vitamin C
Carrots – Jay Kordich, the Juice man, based most of his juicing recipes on carrots and said that consuming vegetables with beta carotene acts as a guard against an array of cancers, as well as providing many other health benefits. The beta carotene in carrots is also found in cruciferous vegetables like broccoli, cabbage, cauliflower, spinach, Brussel sprouts, kale, greens, watercress, kohlrabi and rutabagas (turnip). George Mateljan reports carrot as an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots’ antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision. All yellow and orange vegetables contain beta-carotene, as well as dark leafy green vegetables. Beta-Carotenes and other anti-oxidants, and their role in helping against cancer, continue to be researched.
Plant beta-carotene can be converted, once in the body, into a nutrient identical to the vitamin A from animal sources, with all the same benefits! The bonus is that after conversion any excess beta-carotene can be more safely stored than vitamin A. Unlike water-soluble vitamins B-complex and Vitamin C that need regular replacement in the body, fat-soluble vitamins like Vitamin A are stored in the liver and fatty tissues. They are eliminated much more slowly than water-soluble vitamins.
Carrots help protect against cardiovascular disease, are known to promote good vision, especially night vision, and help in protection against macular degeneration and cataracts.
High carotenoid intake has been linked with a 20% decrease in postmenopausal breast cancer and an up to 50% decrease in the incidence of cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Extensive human studies suggest that a diet including as little as one carrot per day could conceivably cut the rate of lung cancer in half.
Cooking carrots briefly by steaming helps access full nutritional benefits. The fiber in carrots can trap the beta carotene, making it difficult for our body to extract. Over-cooking diminishes the beta-carotene, but lightly steaming frees the beta-carotene from the fiber, allowing better absorption. Serve with olive oil or butter since beta-carotene is fat-soluble. For storage, cutting off leafy tops will help retain vitamin content. Juicing carrots will also break apart the fibers allowing beta-carotene direct absorption into our bloodstream.
Garlic - Sulfur compounds give garlic its pungent flavor and can also lower LDL (“bad”) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. One clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter. Eating parsley with your garlic is said to eliminate or at least reduce ‘garlic breath’. Worth trying!
Ginger - contains Gingerols that help reduce queasiness, while other compounds help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. Ginger nausea capsules are often used for early pregnancy nausea relief. Considered anti-parasitic, ginger is always served with sushi for intestinal clearing but must be eaten in ample quantity. It’s excellent for colds as a tea and for indigestion. A teaspoon of fresh gingerroot has only 1 calorie, no fat and no fiber. Peel off the outer brown skin and slice or grate.
Onions – like garlic, are members of the Allium family, and both are rich in powerful sulfur-containing compounds responsible for many health benefits. Also rich in chromium, a trace mineral that helps cells respond to insulin, onions help balance sugar cravings; contain vitamin C and numerous flavonoids – most notably, quercitin which is a powerful antioxidant being studied for possible protection against cancer cells. Both onions and garlic are also classed as a pre-biotic as they contain oligofructose and inulin, important to stimulate the growth of beneficial strains of bacteria (probiotics) in our large intestine. Onion, like garlic, helps lower blood sugar levels and undesirable cholesterol levels to influence blood pressure and heart health. Studies are showing that eating onions two or more times weekly helps reduce incidence of colon problems and cancer. 1 cup chopped = 61 calories, 0 fat, 3 grams of fiber.
Spinach – contains Lutein and zeaxanthin, and carotenoids that help fend off macular degeneration – a major cause of blindness in some people as they age. Studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saute with a little olive oil and garlic. Some people have reported a halt of eye degeneration with supplementation of 10 mg lutein and 2 – 3 mg zeaxanthin. Kale and Spinach are the highest food sources of these two nutrients.
Squash – Butternut, Pumpkin, Acorn – Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake until soft, then dust with cinnamon. Or, try baking with an ample sprinkle of a tasty herb, like basil or tarragon, after lightly oiling with olive oil or ghee.
Watercress and Arugula – contain Phenethyl isothiocyanate, which, along with beta-carotene, vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.
Fruits
Apricots – Their high beta-carotene turns into vitamin A in our body, making apricots an important heart health and vision food. 17 calories, 0 fat. Also – excellent gentle help for constipation.
Avocado – Low in sodium, a good source of fiber, Vitamin C, Vitamin K and Folate. Avocado also contains oleic acid (Omega 9), an unsaturated fat that helps lower overall cholesterol and raise levels of HDL. A very concentrated source of the carotenoid lutein; it also contains measurable amounts of related carotenoids (zeaxanthin, alpha-carotene and beta-carotene) and significant quantities of tocopherols (vitamin E). In the Journal of Nutritional Biochemistry, an extract of avocado containing these carotenoids and tocopherols inhibited the growth of both androgen-dependent and androgen-independent prostate cancer cells, with the whole matrix of carotenoids and tocopherols necessary for its ability to kill the cancer cells. Contains 11 vitamins and 17 minerals. 81 calories per slice, but the right kind of fats you need in moderation.
Bananas – one of the highest sources of vitamin B6 which plays an important role in converting tryptophan to serotonin, implicated in reduced levels of stress. B6 helps the body make hemoglobin – a crucial ingredient of blood, and is essential for antibody production and to maintain a healthy immune response. It also helps convert carbohydrates to glucose to maintain proper blood sugar levels. A medium banana can provide 1/5th of your daily recommended intake of B6 and is one of the easiest ways to increase your intake. (references: NIH Office of Dietary Supplements).
Bananas contain a high dose of potassium – an essential ingredient to keep a healthy heart and nervous system. Potassium is essential for proper muscle contraction and plays an important role in muscle-influenced activities including pumping of the heart, digestion and muscular activity. Some studies have linked low potassium intake to high blood pressure. Benefits to the kidneys and the bones are also due to the potassium content.
Cantaloupe – concentrated beta-carotene content makes it an excellent source of Vitamin A after converted in the body. Excellent for skin and eye health. Very high in vitamin C with 1 cup containing 112% of the daily value recommended. Contains almost twice as much potassium as a banana, known for helping to lower blood pressure. ½ a melon contains 97 calories. Best eaten on its own before heavier cereals and breads. An excellent snack food.
Cranberry Juice – valued for its ability to reduce the risk of urinary tract infections for hundreds of years, this is now confirmed from a 1994 scientific study where participants consumed 1 ¼ to 2 cups cranberry juice daily. An antibacterial agent, hippuric acid, acidifies the urine. Other compounds reduce the ability of E. coli bacteria to adhere to the walls of the urinary tract. 1 cup berries = 144 calories or buy 100% juice and add to your daily water. (no sugar)
Figs – a good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. ‘The pill’ depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers: fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie).
Lemons/Limes – contain Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free, tangy flavor. Good in your drinking water to stimulate your system and cleanse your breath/lungs but after ingesting either lemon or lime, it’s advisable to alkaline your mouth by swishing with a bit of baking soda to protect your tooth enamel…. or be prepared for a tough go with your next dental hygiene session from the resulting tooth sensitivity.
Raisins – a great source of Iron, which helps the blood transport oxygen. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal. Nutritious, including iron content, and a satisfying snack for children’s school lunches or the workplace……not to mention making it home to dinner.
Raspberries – contains over 80 nutrients, including ellagic acid that prevents damage to cell membranes by neutralizing free radicals. Also flavonoids like quercetin, an anthocyanin also found in blueberries and aloe vera, with unique antioxidant properties. One cup raspberries = 60 calories, 1 gram of fat and 8 grams of fiber.
Tomato - high Vitamin C, A and K content. Studies on the carotenoid lycopene in tomatoes showed antioxidant and cancer-preventing properties due to its ability to help protect cells from oxygen damage, and was linked to protection of DNA inside of white blood cells. Has been repeatedly studied in humans for anti-cancer benefits of lycopene. Best absorbed with some fat like olive oil. 1 tomato = 26 calories, 0 fat. Known for good colon and prostate health. (A very old remedy was to put a piece of tomato on a splinter with a band-aid to draw it out, and then gentle squeeze it out.)
Grains, Beans and Nuts
Nuts and seeds contain enzyme inhibitors which interfere with protein absorption and some phytates that block absorption of minerals. These are neutralized, while good enzymatic activity is encouraged, by soaking in salted water overnight.
Gluten grains, like barley, bulgar, durum, kamut, oats, rye, semolina, spelt, triticale, and wheat (dried, whole version versus tins) also need soaking to help to break down hard-to-digest gluten and remove phytates . Wash grains well first with a few drops of hydrogen peroxide, iodine or a salt soak before pre-soaking overnight in unchlorinated water with 1 tablespoon of an acidic medium per 1 cup of grain. (Lemon juice, pure apple cider vinegar or buttermilk). This can be an in-depth subject for those with digestive difficulties that you may which to research more fully.
Pre-soaking also means shorter cooking times. Discard the pre-soaked water before cooking.
Chickpeas (Garbanzo beans) - an excellent source of protein, molybdenum, manganese, folate and tryptophan, with copper, phosphorus and iron. Also a good source of cholesterol-lowering fiber. In addition to lowering cholesterol, garbanzos’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, garbanzos provide virtually fat-free high quality protein. An great snack in yogurt, kefir or in cottage cheese lightly spiced with your favourite herbs.
Lentils – contain Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Lentils are said to not require pre-soaking, but it does reduce cooking time and promotes enzyme release.
Pinto Beans – Half a cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.
Quinoa - A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter. Pre-soak overnight before cooking.
Wheat Germ – one tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.
Nuts – Researchers endorse nuts, when used in moderation, for various nutrient contributions to a healthy diet, including good heart health. Nuts are a protein food, containing around 4 to 6 grams per ounce, as well as vitamins and minerals. The fats found in nuts are unsaturated fats, specifically – monounsaturated and polyunsaturated fat, known for their ability to reduce low-density lipoprotein (LDL) when consumed in moderation.
Nuts are excellent energy foods and healthy snacks, making them ideal for an uplift when writing exams. There is new evidence that unsaturated fats found in foods such as nuts, vegetable and fish, can lower the risk of several chronic diseases. Studies have shown significant drops in cholesterol when people add walnuts, almonds, pistachios, peanuts or other nuts to their diets.
(Peanuts are technically legumes but are eaten like nuts and have similar nutrition.) In addition to mono- and polyunsaturated fats, nuts contain vitamin E, protein, magnesium, potassium and fiber… all potential cancer-fighting substances. The key to including nuts in your diet is moderation due to their fat content. Grinding one tablespoon of two varieties makes an excellent addition to your morning cereal.
