Super foods are denoted as such for the additional properties they contain supporting disease prevention and/or longevity. Include some of the following "super foods" into your diet each day.



Considerable evidence exists of an enzyme found in plants that protect animals against chemically induced cancer.

Further, diets rich in fruits and vegetables have shown a 20% - 50% reduction in risk of cardiovascular disease and cancers. Such plants include:

Cruciferous (mustard family) vegetables: broccoli, cabbage, cauliflower, and Brussels sprouts. Brassica vegetables contain little fat, are low in energy, and are sources of vitamins, minerals, and fiber—all aspects linked to cancer protection. Brocolli contains vitamins C, A, Beta Carotene and Fiber.

Suggested Daily Serve: 2 spears

Beans: Contain phytochemicals and protease inhibitors that may help prevent cancer

Cabbage: The humble white cabbage contains macrophage-stimulating components which have an anti-tumour effect. Red cabbage also acts against oxidative stress

Carrots: Grated carrots, carrot juice and spinach supply carotenes maintain plasma retinol. Recommended quantity: 3350 and 4750 micrograms from 78 ml carrot juice [prepared from 185 g carrots) or 91 g grated carrots, respectively] .

Suggested Daily Serve: 2 medium carrots every other day provide enough beta carotene to reduce stroke risk by half for men who already have symptoms of heart disease

NOTE: Allergic reactions to carrot affect up to 25% of food-allergic subjects. A total of 35 volatiles were identified with white carrot containing the highest content, followed by orange, purple, and yellow.

Cauliflower: Cauliflower by-products are a source of antioxidant phenolics with significant free radical scavenging activity. They also have capacity to inhibit lipid peroxidation.

Chard: In diabetes mellitus, increased free radical formation raises the incidence of atherosclerosis and cardiovascular diseases. Chard extract reversed the effects of diabetes on blood glucose and tissue lipid peroxidation and glutathione levels. Chard also has a protective effect on the kidney

Chilli Peppers: The heat source in chilis, capsaicin, is an antioxidant. Contains blood thinning properties to prevent strokes, lowers cholesterol, protects DNA against carcinogens, may stimulate release of endorphins ("natural high" chemicals)

Vegetable Oils: Vegetable oils are the richest dietary source of phytosterols; corn oil contains 0.77% phytosterols by weight. Phytosterols comprising < 1% of commercial corn oil substantially reduced cholesterol absorption and may account for part of the cholesterol-lowering activity of corn oil previously attributed solely to unsaturated fatty acids.

Cucumber: Tablet cucumber vine compound is effective against hypertension.

Garlic: Garlic has strong antioxidant properties and can also prevent cardiovascular disease, inhibit platelet aggregation, thrombus formation, prevent cancer, diseases associated with cerebral aging, arthritis, cataract formation, and rejuvenate skin, improve blood circulation and energy levels. Garlic extract also protects tissues against oxidative damage and can be an effective antibacterial agent for pathogenic microorganisms in pneumonia. Current research is also showing promise for garlics anti-thrombotic effect.

NOTE: Raw garlic homogenate has antioxidant potential but higher doses have been shown to be toxic to the heart, liver and kidney.

Mushrooms: Contain beta-glucan, which stimulates immune system. Shitake, enoki, zhuling and reishi all have anti-cancer and antiviral effects

Tomato and Garlic: Tomato and garlic suspensions have a protective effect on colon carcinogenesis. Tomatoes are a rich source of lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids, and vitamin E. Lycopene, a carotenoid is associated with lowering the risk of prostate cancer. NOTE: Growing conditions are important in determining fruit characteristics: cherry tomato produced under the influence of moderate salt stress showed increases in the lipophilic antioxidative ability and the amount of carotenoid, whereas the level of glycoalkaloid decreased.

Tomato Sauce: The processing of tomatoes may significantly affect the bioavailability of these nutrients. Homogenization, heat treatment, and the incorporation of oil in processed tomato products leads to increased lycopene bioavailability. Thermal processing enhances the nutritional value of tomatoes by increasing total antioxidant activity.

Soyabeans and Tofu: Lowers "bad" LDL cholesterol levels in bloodstream which reduces heart disease risk. Studies have shown that people who regularly eat soy products have reduced risk or lower rates of prostate, colon, lung, rectal and stomach cancers.

Spinach: Contains vitamins A and C, folic acid and magnesium which help control cancer, reduces heart disease and stroke risk, blocks free radicals and may help prevent osteoporosis.



WARNING: Some fruits may initiate allergic reactions. Anaphylaxis due to mangoes, oranges, nuts and pineapples.

Apples: high intake of apples has shown reduced cholesteryl esters in the liver, and hepatic ACAT activity. Apple peels have high concentrations of phenolic compounds and may assist in the prevention of chronic diseases.

NOTE: consumption of a high amount of apples and to a lesser degree grapes contributed significantly to dental caries. However, the above fruits had a beneficial effect on the periodontal status

Apricots: Fresh apricots are high in beta-carotene. Also contains vitamin C and fiber.

Avocado Oil: Avocado, known for its high cholesterol, is proving a star in the cosmetic industry and a delivery mechanism for antiaging serums, due to its high absorption rate by the skin. Vitamin B(12) cream containing avocado oil has also been heralded as therapy of psoriasis.

Banana: Rich in magnesium (helps protect circulatory system), potassium and slowly-absorbed sugars. Plantain banana (Musa sapientum var. paradisiaca) have ulcer protective and healing properties through its effect on various mucosal defensive factors. A strong water-soluble antioxidant was identified in the popular commercial banana Musa cavendishii.

Blueberries: Lowbush blueberries (Vaccinium angustifolium Aiton) have a high antioxidant and are being studied further for their protective effect on stroke-induced damaged neurons. This suggests that blueberries may improve ischemic stroke outcomes.

Blackberries, Raspberries and Strawberries: May be the richest source for antioxidants. Strawberries contains ellagic acid, which has anti-cancer properties. They also have the highest antioxidant capacity, followed by black raspberries (cv. Jewel), blackberries, and red raspberries. Black raspberries will inhibit tumour formation in the oral cavity.

Cherries: Cherries may inhibit inflammatory pathways.

Citrus: Contains vitamin C which helps your body fight cancers (lung, cervical, oesophagus & stomach). Rich in bioflavonoids. Citrus peels have a cholesterol lowering effect. Lemon flavonoids of eriocitrin and hesperidin also play a role as antioxidant. Lime juice may inhibit the survival of V. cholerae in foods.

Citrus fruit juices: A natural alternative to potassium citrate in the management of renal stones. Grapefruit juice increases the metabolism in liver. grapefruit pectin-supplemented diet, without change in lifestyle, can significantly reduce plasma cholesterol.

Cranberries: Particularly in the form of cranberry juice have been used widely for several decades for the prevention and treatment of urinary tract infections (UTIs). Since cranberry juice acidifies urine it is currently being investigated for the treatment of brushite and struvite stones. Blackcurrant juice could also support treatment of uric acid stone disease due to its alkalizing effect.

Dates: Fruits of the date palm (Phoenix dactylifera L. Arecaceae) indicate potent antioxidant and antimutagenic activity with potent free-radical-scavenging ability. WARNING: infections involving skin or in immunocompromised patients have been reported of edible dates being a source of these organisms and we emphasize the importance of the common practice of washing hands following the consumption of these fruits by hand.

Figs: Figs have shown insulin requirement lowering properties. In recent studies, the average insulin dose required was 12%. WARNING: Sun-drying of these fruits on the tree resulted in fungal infection and colonization. Aflatoxin accumulation equaled levels frequently reported for such seeds as peanuts and cereal grains. Compounds from fig plants are being used to develop products against forms of anthrax

Gooseberries: Gooseberries have demonstrated a decrease in cholesterol levels

Grapes / Wine: Mild-to-moderate wine consumption is associated with a reduced incidence of mortality and morbidity from coronary heart disease. Resveratrol, a compound of wine and grapes is a potent antiarrhythmic agent with cardioprotective properties and reduces ischemia-reperfusion (I/R) injury thereby proving effective in the prevention of kidney disease and the risk of organ rejection after renal transplantation.

Mangos: Contains bioflavonoids that aid the immune system

Melon: Bitter melon is often used in Asia to treat various diseases (e.g., malaria), Melon also has anti-viral, anti-tumor, and immune system boosting properties. Cervical cancer patients have a defective immune system. There is a decrease of total white blood cell count including lymphocytes and natural killer (NK) cells. It is also known for its hypoglycemic effect, which can counteract the adverse effects of a high fat diet. Rural Filipino midwives place a strong bitter melon extract in a newborn's mouth to activate the immune system and is also being trialed in HIV therapy. It is capable of acting against multiple stages of the viral life cycle, on acute infection as well as replication in chronically infected cells.

Bitter melon therapy can be prepared by extracting juices from fresh leaves and fruits and adding purified water to the extract to control the potency. Another preparation involves bringing two pounds of leaves and fruits in a gallon of purified water to a boil, allowing it to simmer for five minutes, filtering the decoction, and storing it in the refrigerator. The therapy can be administered either orally or via the rectum.

Watermelon is a rich natural source of lycopene, with antioxidant capacity. Lycopene is bio-available from both fresh-frozen watermelon juice and canned tomato juice.

Olive Oil: Olive oil phenolics are powerful antioxidants

Papaya: Papaya has the ability to counteract the oxidative stress. WARNING: unripe or semi-ripe papaya (contain high concentration of the latex that can produce marked uterine contractions) could be unsafe in pregnancy.

Pineapple: Both papaya and pineapple contain high amounts of enzymes that help combat everything from autoimmune diseases, allergies, and cancer to AIDS

Pear: Prickly pear pectin decreases plasma LDL concentrations.

Persimmon: persimmon possesses hypolipidemic and antioxidant properties

Pomegranate: Pomegranate juice can protect against cardiovascular disease due to its inhibitory effect on oxidative stress and on serum ACE activity. Punicalagin is an antioxidant ellagitannin of pomegranate juice. This compound is responsible for the high antioxidant activity of this juice.

Plums: Menopause drastically increases the risk of osteoporosis. Many lifestyle and nutritional factors play an important role in the maintenance of skeletal health. Recent research findings suggest that dried plums, a rich source of phenolic and flavonoid compounds, are highly effective in modulating bone mass in an ovarian hormone-deficient state.

Others: Green tea contains polyphenols, which may reduce heart disease, cancer and stroke risk.

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