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(1.) SEA VEGETABLES
Most of the American population consumes sea vegetables
daily without realizing it.
They are present in ice cream, puddings, bottled sauces,
and even toothpaste.
They are used to thicken products and act as stabilizers.
Unprocessed sea vegetables are a wonderful food and
should really be consumed by all.
They are rich in vitamins, minerals, and protein, yet
low in calories. Sea vegetables are delicious in soups,
stews, salads, side dishes, or for making sushi.
Ones to try: agar, wakame, arame, hiziki, kombu,
Berries are loaded with vitamin C, folate, fiber and
Indeed, fresh berries are some of the most powerful
disease fighting foods available.
Berries are easy to prepare; just rinse and lightly
They are great as a dessert, a snack, or sprinkled on
top of your morning porridge.
Ones to try: raspberries, blueberries, cherries,
(3.) LEAFY GREEN VEGETABLES
Green vegetables such as kale, chard, collard greens,
watercress, arugula, bok choy, and dandelion greens
are packed with vitamins A and C, iron, folate, beta-carotene,
calcium and phytonutrients.
They are very filling, high in fiber and low in calories.
They are also alkalizing, and create strong blood and
the chlorophyll in them helps the body purify itself.
Pickles contribute to the protection of the body against
infections, stimulate the immune system, improve the
digestion process, and act as anti-oxidants. In addition,
they also facilitate the synthesis of certain vitamins,
such as vitamin C, and B12. Overall, they are a valuable
food for any diet, even for those who suffer from candida.
In fact many naturopaths recommend raw fermented vegetables
to people with candida because one of the main functions
of lactic bacteria is to prevent the development of
Ones to try: rice bran pickles (nuka), sauerkraut,
and Kim chi.
A tart salty plum, pickled with red shiso
(Japanese basil) leaves. Often called 'the king of alkaline
foods', umeboshi plums are an ancient Japanese health
food used to balance and strengthen.
Highly valued for its antibacterial properties, a digestive
aid, and also for hangovers or whenever the body feels
depleted. Ideal for sushi, dips, sauces, and salad dressings.
A more convenient way to consume it is to use umeboshi
plum vinegar, which is not true vinegar but a fuchsia
Native to Asia, these are very large carrot-shaped radishes.
Also called Japanese radishes, they have a white flesh
that is juicy and a bit hotter
than that of red radishes but milder than that of black
ones. While radishes are
not nutritionally outstanding, they are a good source
of vitamin C.
They make a perfect, very low calorie snack food.
(7.) FERMENTED SOY (MISO AND
is a fermented food made from soybeans, most popular
in Indonesia. The fermentation process and its retention
of the whole bean give it a higher content of vitamins,
phytochemicals, all of the essential amino acids, as
well as firmer texture and stronger flavor than tofu.
The soy protein in tempeh becomes more digestible as
a result of the fermentation process.
Because tempeh is made from whole beans, it is also
a good source of dietary fiber unlike tofu which contains
Miso (fermented bean paste) is
a concentrated, savory paste made from soybeans--often
mixed with a grain such as rice, barley, or wheat--that
is fermented with a yeast mold (koji) and then combined
with sea salt and water.
The mixture is aged from one month to three years. While
it is a good source of protein and carbohydrates, miso
is, nonetheless, high in sodium and should be consumed
sparingly if you
Ones to try: sweet white, mellow white,
chickpea (safe for those with soy allergies), barley
(mugi), and red.
(8.) WHOLE GRAINS (ESPECIALLY
GLUTEN FREE ONES)
Whole grains have some valuable antioxidants not found
in fruits and vegetables.
They also contain B vitamins, vitamin E, magnesium,
iron and fiber. To include more servings of whole grains
in your diet, use whole-wheat flour in your recipes
instead of white flour.
Look for the word "whole" when purchasing
packaged foods such as cereals, biscuits, pasta and
breads. We all tend to consume too much wheat and other
grains that contain gluten, which can cause bloating,
so try to eat more gluten free grains such as: quinoa,
brown rice, millet, teff, corn, and amaranth.
This slender fish is packed full of important nutrients
such as omega-3 fatty acids, protein, and calcium. Cold-water
fish, such as sardines, contain the highest amounts
of heart-healthy omega-3 fatty acids. One of the world's
first canned foods, the sardine is rich in phosphorus,
iron, potassium, vitamin B6, and niacin.
Try to get the ones packed in water only without salt
(10.) EXTRA VIRGIN OLIVE OIL
Olive oil, a nutritionally impressive fat derived from
the olive fruit, is a principal source of dietary fat
in the Mediterranean region. Numerous studies have shown
that those who consume the traditional Mediterranean
diet (compared with people who consume an American style
cuisine high in saturated fat), are at decreased risk
of developing heart disease and cancer. And epidemiological
studies show that they also live longer. Recent data
suggests that olive oil has anti-inflammatory benefits.
I especially like Spanish and Italian extra virgin olive
In addition to their high capsaicin content, cayenne
peppers are also an excellent source of vitamin A, including
beta-carotene. Beta-carotene may therefore be helpful
in reducing the symptoms of asthma, osteoarthritis,
and rheumatoid arthritis. In addition, its antioxidant
activity make it useful in preventing the free radical
damage that can lead to arteriosclerosis, colon cancer,
and diabetic complications, like nerve damage and heart
If one feels a cold coming one, indulge in some hot
sauce because chiles help boost immunity and clear congestion.
Lastly, chile peppers can help one lose weight due to
the fact that they temporarily evaluate the metabolism.
Besides tasting great and counting towards your daily
liquid intake, green tea has many benefits. The secret
of green tea lies in the fact it is rich in catechin
polyphenols, particularly epigallocatechin gallate (EGCG).
EGCG is a powerful anti-oxidant: besides inhibiting
the growth of cancer cells, it kills cancer cells without
harming healthy tissue.
There are many green tea on the market. I especially
like genmaicha, green tea with brown rice.
Black beans especially are a very good source of cholesterol
lowering fiber, as are most other legumes. In addition
to lowering cholesterol, black beans' 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
When combined with whole grains such as brown rice,
black beans provide virtually fat-free high quality
complete protein. Other good varieties include: aduki,
chickpea, pinto, kidney, and navy.
& MAITAKE MUSHROOMS
Most mushrooms provide a wealth of protein,
fiber, B vitamins, and vitamin C, as well as calcium
and other minerals. Two species have demonstrated phenomenal
healing potential: shiitake and maitake.
These medicinal mushrooms have been shown to boost heart
health, lower the risk of cancer, promote immune function,
ward off viruses, bacteria, reduce inflammation, combat
allergies, help balance blood sugar levels, and support
the body's detoxification mechanisms.
Although nuts are high in fat, the fat is mostly unsaturated
fat, which has a beneficial effect on heart health.
Studies with almonds and walnuts have both shown a beneficial
effect on blood cholesterol levels. Walnuts in particular,
are high in omega-3 fatty acids that are protective
to the heart and circulation. Lastly, nuts are also
good sources of dietary fiber, magnesium, copper, folic
acid, protein, potassium, and vitamin E.
Try to get unsalted raw nuts and toast them yourself
and sprinkle with sea salt. The salted nuts at the store
are usually too high in sodium. Ones to try: cashews,
macadamias, Brazil nuts, and pistachios.