Vegetables - Phytonutrient Chart

Fruit - Phytonutrient Chart

Learn about what you are eating.  Feel free to download and share these free charts.

 

 

It’s always important to be informed about what you are eating. Download the PDF files.

Use the information in the FRUIT and VEGETABLE NUTRITIONAL CHARTS to learn about what they contain.

Fruit Nutritional Chart

Vegetables Nutritional Chart

More in my Cell Rejuvenation Series

Review of first seven posts

Cell Rejuvenation Series Part 8 - Antioxidants

Keep up to date and add http://naturalsuperfoodsblog.com to your RSS reader.

What have you been missing?:-

GREEN TEA MAKES ANTIBIOTICS MORE EFFECTIVE

WATER - ESSENTIAL FOR LIFE

CELL REJUVENATION FOR OPTIMAL HEALTH - PART 1

CELL REJUVENATION FOR OPTIMAL HEALTH - PART 2

NON FOOD DETOX - SUPER KINO FOOT PLASTERS

BACKGROUND TO SUPER KINO FOOT PLASTERS

JAPANESE PLUM BALLS - BOUNCE BACK TO GOOD HEALTH

JAPANESE PLUM BALLS - TESTIMONIALS

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View the trailer. It’s important, your health may depend on it.

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In the April 2008 issue of the Harvard Health Letter, researchers explained how seven common conditions can be managed without medication. In many cases, the nonpharmacological approach can do as much or more than pills.

Arthritis: Combine weight loss with exercise, and you may have less pain and more mobility — especially if the exercise that doesn’t put any load on the joints, such as swimming, reduces pain.

Cholesterol: Adding soluble fiber to your diet can reduce levels of LDL cholesterol.

Cognitive decline: Memory training can help you stay sharp, and physical exercise can do even more.

Depression: Regular physical activity has a potent antidepressant effect.

Diabetes: Exercise makes muscle more receptive to the insulin, and eating fewer sweets and simple carbohydrates helps control blood sugar levels.

High blood pressure: Lose weight, get more exercise, and eat less sodium.

Osteoporosis: Weight-bearing exercise causes bone tissue to get stronger and denser. Extra vitamin D and calcium are key for your diet.

Source: Live Science, March 25, 2008

Take a look at our Natural Superfoods which can assist you with conditions like these.

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See it and believe it. Insider information on Chlorella.

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Well I guess a lot of us would like to be Angelina, on some level anyway. Wealth, beauty, power, respect, philanthropy, Brad Pitt, you get the picture.

Well you can, in a small way at least. You can find a way of helping those less fortunate than yourself. The problem has been that sponsoring a child (with the natural emotional attachment you then feel) has probably been the only way. Then if problems arise in your own life you cannot stop the contributions. Then the other problem is that you’re financially limited to only sponsoring one or two children. In the end you feel powerless.

Can these obstacles be overcome? YES there is a way, with a new way of funding which includes a supporter rebate program. Over time this creates a self-sustaining donation and actually an increasing donation (without more money actually coming out of your own pocket).

Is it real? Yes, it is. Please find out more for yourself. Go to http://www.whhf.org/helpingkids and be sure to watch the 7 minute video and check out the Supporter Rebate Program.

HELPING YOU TO HELP OTHERS

LIVES ARE DEPENDING ON IT.

Wayne Martin with Charity Wambwa, Deputy Provisional Children’s Officer. Photographed after a meeting about the most urgent needs in the region.

Chemicals in processed food? “Empty calories” from high fat, high sugar foods or fast food?

Artifical this? Artificial that? It’s scary when you read the ingredient labels on some processed foods. You would need to be a scientist to even pronounce some of the ingredient names. And “they” expect us to eat it.

IN REALITY, NATURE KNOWS BEST!

Fresh whole foods really are what we should be eating. Nature has provided all the components to make a complete nutritionally balanced diet.

What’s more, because they are not processed they are more affordable, and with minimal packaging, the impact on the environment is lessened.

So what are nature’s whole foods?

VEGETABLES

• Asparagus
• Avocados
• Beets
• Bell peppers (capsicum)
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collard greens
• Cucumbers
• Eggplant
• Fennel
• Garlic
• Green beans
• Green peas
• Kale
• Leeks
• Mushrooms, crimini
• Mushrooms, shiitake
• Mustard greens
• Olives
• Onions
• Parsley
• Potatoes
• Romaine lettuce
• Sea vegetables
• Spinach
• Squash
• Sweet potatoes
• Swiss chard
• Tomatoes
• Turnip greens
• Yams

FISH & SEAFOOD

• Cod
• Halibut
• Salmon
• Scallops
• Shrimp
• Tuna

FRUITS

• Apples
• Apricots
• Bananas
• Blueberries
• Cantaloupe (Rockmelon)
• Cranberries
• Figs
• Grapefruit
• Grapes
• Kiwifruit
• Lemon/Limes
• Oranges
• Papaya
• Pears
• Pineapple
• Plums
• Prunes
• Raisins
• Raspberries
• Strawberries
• Watermelon

LOW-FAT DAIRY

• Cheese, low-fat
• Eggs
• Milk, 2%, cow’s
• Milk, goat
• Yogurt

BEANS & LEGUMES

• Black beans
• Dried peas
• Garbanzo beans (chickpeas)
• Kidney beans
• Lentils
• Lima beans
• Miso
• Navy beans
• Pinto beans
• Soybeans
• Tempeh
• Tofu

POULTRY & LEAN MEATS

• Beef, lean organic
• Calf’s liver
• Chicken
• Lamb
• Turkey
• Venison

NUTS & SEEDS

• Almonds
• Cashews
• Flaxseeds
• Olive oil, extra virgin
• Peanuts
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts

GRAINS

• Barley
• Brown rice
• Buckwheat
• Corn
• Millet
• Oats
• Quinoa
• Rye
• Spelt
• Whole wheat

SPICES & HERBS

• Basil
• Black pepper
• Cayenne pepper
• Chilli pepper, dried
• Cilantro/Coriander seeds
• Cinnamon, ground
• Cloves
• Cumin seeds
• Dill
• Ginger
• Mustard seeds
• Oregano
• Peppermint
• Rosemary
• Sage
• Thyme
• Turmeric

NATURAL SWEETENERS

• Blackstrap molasses
• Cane juice
• Honey
• Maple syrup

OTHER

• Green tea
• Soy sauce (tamari)
• Water

It isn’t always easy to get the right amount of nutrition, even from whole foods. That’s where NATURAL SUPERFOODS come to the rescue , nutrient dense foods like:-

Chlorella

Certified Organic Spirulina

Stabilized Rice Bran

Lecithin

Liquid Chlorophyll

Wheatgrass Powder

Certified Organic Green Tea

And engergized Hexagon water

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Acid / Alkaline Foods List

While I’m on the subject of charts, find out about the food you’re eating. Is it acid or alkaline?

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I’m certainly not an expert, but I’m learning.

Here is a Glycemic Index Reference Chart to download free. It contains links to The University of Sydney GI Library, so you can get more information direct from the researchers.

Glycemic Index Reference Chart

Natural Health On The Web

“Warning: What You Are About To Discover In My Exclusive Reports Will Probably SCARE And SHOCK The Living Daylights Out Of You…But It Will Also Tell You Exactly What You Need To Know To Stay As Healthy As A Horse!”

“Consumer Health Advocate Reveals The Little-Known Dirty Secrets That The Pharmaceutical And Food Industries Are Keeping YOU In The Dark About!”

 

CLICK HERE TO FIND OUT MORE

 

In the course of a five-month inquiry, the Associated Press discovered that drugs have been detected in the drinking-water supplies of 24 major metropolitan areas serving at least 41 million people — from Southern California to Northern New Jersey, from Detroit to Louisville.

The findings came as no surprise to Judy Petersen, executive director of the Kentucky Waterways Alliance, a group that lobbies for cleaner rivers and lakes.

“There is a drug cocktail, if you will, in our nation’s waters,” Petersen said, adding that there’s little known about how those drugs might be affecting people or the environment. “We’re kind of flying in the dark.”

Louisville Water Co. officials acknowledged an increased concern of the potential health effects of trace amounts of drugs in drinking water, even as they noted there are no national standards for pharmaceutical chemicals in the water supply.

It’s only been in recent years that technology has even allowed detection of the chemicals, said Barbara Crow, a water company spokeswoman.

But they and other companies say the amounts are so small that they don’t pose a health risk. But others worry that the long-term effects of even those small amounts aren’t certain.

Flushed into the system

How do the drugs get into the water?

People take pills. Their bodies absorb some of the medication, but the rest of it passes through and is flushed down toilets.

Other pharmaceuticals end up in drinking water when people flush unused pills down toilets or drugs are used on farm animals that excrete back into the water supply.

Wastewater is treated before it is discharged into reservoirs, rivers or lakes. And some of the water is cleansed again at drinking-water treatment plants, but not all the drug residue gets removed.

Rengao Song, manager of water quality and research for the Louisville Water Co., said the concentrations of drugs they found in two samples taken in 2005 were so weak that they do not suggest any public health risks. They were detected in parts per trillion and lower, he said.

Crow said it was those samples, taken as part of an industrywide study, that found their way with sampling results from other cities into the AP report.

Louisville Water doesn’t normally test for pharmaceutical drugs because it’s too expensive, said Jack Wang, director of water quality and production for the city-owned utility.

Way below medical dose

The concentrations of the pharmaceuticals are far below the levels of a medical dose, the AP reported.

But the presence of so many prescription drugs — and over-the-counter medicines such as acetaminophen and ibuprofen — in so much of the nation’s drinking water is heightening worries among scientists of long-term consequences to human health.

The U.S. Environmental Protection Agency also is taking notice.

“We recognize it is a growing concern, and we’re taking it very seriously,” said former Louisvillian Benjamin Grumbles, assistant administrator for water at the EPA.

Recent laboratory research has found that small amounts of medication have affected human embryonic kidney cells, human blood cells and human breast-cancer cells. The cancer cells proliferated too quickly; the kidney cells grew too slowly; and the blood cells showed biological activity associated with inflammation.

Even those who use bottled water and home-filtration systems don’t necessarily avoid exposure.

Bottlers, some of which simply repackage tap water, do not typically treat or test for pharmaceuticals, according to the industry’s main trade group. The same goes for the makers of home-filtration systems.

Pharmaceuticals in waterways also are damaging wildlife, research shows. Notably, male fish are being feminized, creating egg yolk proteins that usually come from females.

Some scientists stress that the research is limited, and there are many unknowns. They say, though, that the documented health problems in wildlife are disconcerting.

“It brings a question to people’s minds that if the fish were affected … might there be a potential problem for humans?” EPA research biologist Vickie Wilson said.

Song, at the Louisville Water Co., largely attributed the problem to effluent discharged from treatment plants.

Metropolitan Sewer District Executive Director Bud Schardein said he’s aware of the issue, and he doesn’t want people flushing drugs down the toilet.

But Alex Novak, who runs MSD’s Morris Forman Wastewater Treatment Plant on the Ohio River in western Louisville, said MSD does not test for drugs in its effluent. He characterized concerns about health and environmental drugs in rivers or drinking water as being “more in the research realm at this point.”

Key test results

In its report, members of the AP National Investigative Team reviewed hundreds of scientific reports, analyzed federal drinking-water databases, visited environmental study sites and treatment plants and interviewed more than 230 officials, academics and scientists. They surveyed the nation’s 50 largest cities and a dozen other major water providers and smaller community water providers.

Some key test results:

Officials in Philadelphia said testing discovered 56 pharmaceuticals or byproducts in treated drinking water, including medicines for pain, infection, high cholesterol, asthma, epilepsy, mental illness and heart problems.

Anti-epileptic and anti-anxiety medications were detected in a portion of the treated drinking water for 18.5 million people in Southern California.

A sex hormone was detected in San Francisco’s drinking water.

Of the 28 major metropolitan areas where tests were performed on drinking-water supplies, only Albuquerque, N.M.; Austin, Texas; and Virginia Beach, Va.; said tests were negative. Arlington, Texas, acknowledged that traces of a pharmaceutical were detected in its drinking water but cited post-9/11 security concerns in refusing to identify the drug.

The AP also contacted 52 small water providers — one in each state, and two each in Missouri and Texas — that serve communities with populations around 25,000. All but one said their drinking water had not been screened for pharmaceuticals; officials in Emporia, Kan., refused to answer AP’s questions, also citing post-9/11 concerns.

Grumbles, the EPA’s water chief, acknowledged that just late last year the agency developed three new methods to “detect and quantify pharmaceuticals” in wastewater.

“We realize that we have a limited amount of data on the concentrations,” he said. “We’re going to be able to learn a lot more.”

Associated Press reporters Jeff Donn, Martha Mendoza and Justin Pritchard reported and wrote this story.

Makes you wonder what’s in your drinking water doesn’t it? Careful you don’t fall over in the rush to get your water filter.  Find out all about Hexagon Water Filters here

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Find out how green tea is good for your skin too.

Link to Important News

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One simple way is to stop buying bottled water.

Consider the environmental impact of bottled water, the process involved in making the bottles, then the problem of disposing of them. A huge environmental impact.

Then there is the question of the quality of the water in the bottle.

One solution is to buy a great water filter and refill you own bottles (preferably glass containers).

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November 13, 2007 - News release from Purdue University

Citrus juice, vitamin C give staying power to green tea antioxidants

A study found that citrus juices enable more of green tea’s unique antioxidants to remain after simulated digestion, making the pairing even healthier than previously thought.

The study compared the effect of various beverage additives on catechins, naturally occurring antioxidants found in tea. Results suggest that complementing green tea with either citrus juices or vitamin C likely increases the amount of catechins available for the body to absorb.

“Although these results are preliminary, I think it’s encouraging that a big part of the puzzle comes down to simple chemistry,” said Mario Ferruzzi, assistant professor of food science at Purdue University and the study’s lead author.

Catechins (pronounced KA’-teh-kins), display health-promoting qualities and may be responsible for some of green tea’s reported health benefits, like reduced risk of cancer, heart attack and stroke. The problem, Ferruzzi said, is that catechins are relatively unstable in non-acidic environments, such as the intestines, and less than 20 percent of the total remains after digestion.

“Off the bat you are eliminating a large majority of the catechins from plain green tea,” Ferruzzi said. “We have to address this fact if we want to improve bodily absorption.”

Ferruzzi tested juices, creamers and other additives that are either commonly added to fresh-brewed tea or used to make ready-to-drink tea products by putting them through a model simulating gastric and small-intestinal digestion. Citrus juice increased recovered catechin levels by more than five times, the study found. Ascorbic acid, or vitamin C, used to increase shelf life in ready-to-drink products, increased recovered levels of the two most abundant catechins by sixfold and 13-fold, respectively.

The study, published this month in Molecular Nutrition and Food Research, also found that soy, dairy and rice milk appeared to have moderate stabilizing effects. But Ferruzzi said the result is misleading; a chemical interaction between milk proteins and tea catechins apparently helps shelter the complex from degradation, a force likely overcome by enzymes within a healthy human digestive system.

Lemons and tea go even better together than their popularity might suggest. Lemon juice caused 80 percent of tea’s catechins to remain, the study found. Following lemon, in terms of stabilizing power, were orange, lime and grapefruit juices. Ferruzzi said both vitamin C and citrus juices must interact with catechins to prevent their degradation in the intestines, although data made it clear that citrus juices have stabilizing effects beyond what would be predicted solely based on their vitamin C content.

“If you want more out of your green tea, add some citrus juice to your cup after brewing or pick a ready-to-drink product formulated with ascorbic acid,” Ferruzzi said.

Ready-to-drink green tea products should optimally contain 100-200 mg of catechins, but oftentimes do not have sufficient levels of tea extract since some people do not like green tea’s flavor, Ferruzzi said.

Although this study only examined green tea, Ferruzzi said he suspects that some of the results also could apply to black tea, which is produced by fermenting green tea. Many prefer black tea’s flavor, although it contains lower total levels of catechins.

Studies have shown catechins from the green tea plant, Camellia sinensis, are able to detoxify toxic chemicals, inhibit cancer cell activity and stimulate production of immune-strengthening enzymes. Finding methods to improve uptake of these catechins may, therefore, be important in improving health, part of the study’s goal, Ferruzzi said.

The study was funded by the National Institutes of Health.

Ferruzzi currently is conducting an in vivo study, or study on a live organism, to quantify the ability of juices and vitamin C to increase levels of catechins in the intestines and bloodstream of animals and, by extension, in humans. He collaborates with the NIH-funded Purdue Botanicals Research Center on this project.

“This next study is designed to get us past the limitations imposed by our digestive model, which is really just a simple screening process that relies on preset physiology parameters,” he said. “Human digestion is a lot more complicated.”

To see if juices and vitamin C actually increase catechin absorption, researchers will have to find out if increased levels of intestinal catechins translate to higher levels of absorbed catechins in live animals and humans. They also will need to better document effects upon catechin metabolism in order to prove, for instance, that increased levels of absorbed catechins are not leveled off by metabolic factors, Ferruzzi said.

“This study tells us a lot of interesting things, but it raises many questions that have yet to be answered,” he said.

Writer: Douglas M. Main, (765) 496-2050, dmain@purdue.edu

Source: Mario Ferruzzi, (765) 494-0625, mferruzz@purdue.edu

Ag Communications: (765) 494-2722;
Beth Forbes, forbes@purdue.edu

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