10 Extraordinary Super Foods That Boost Your Body and Immune System 2: the Last Six

Please find the first part of this article here.

Pumpkin

Pumpkin is a good source of fiber, vitamin C and E, copper, potassium, magnesium, manganese and phosphorous, iron, protein and zinc. A cup of cooked pumpkin provides you about 3g fiber and 50 calories, five times the USRDA for vitamin A, 10% of the minimum requirement for potassium, making it the perfect healthy addition to your daily diet. Besides, pumpkin is chock full of beta carotene, lutein and caratenoid pigments like alpha-carotene. Apart from that, its pulp is rich in pro-vitamin A, vitamin E and C, carbon hydrates, salt and minerals. Its seeds contain resines and enzymes with antihelmintic properties, while its core contains lecithin, peporesine, tyrosine, phosphorus, vitamins B and A which help the body in regeneration process and delaying the aging process. According to USDA nutrient database, 100 g (about 3.5 oz) of raw pumpkin contains the nutrient as follow:

6.5g carbohydrate, 12mg magnesium, 16 μg folate (vit. B9), 0.1g total fat, 0.05g saturated fat, 0.8mg iron, 0.32g zinc, 0.5g dietary fiber, 21mg calcium, 3100 μg β-carotene, 340mg potassium and 1mg sodium.

Examples

Winter crookneck squash, field pumpkin, butternut squash, cushaw squash, cucumber, gourds, zucchini, scallop summer squash, giant pumpkins, and etc.

Recommendations

Take one serving for every 2-3 days. ½ cup of cooked winter squash or pumpkin is considered one serving. As pumpkin juice is high in acidity which might have indulged ulcer, you are recommended to drink it three times a day. It should be taken half an hour before each meal. The pumpkin seeds should be eaten raw instead of being roasted as the roasting may have weakened lots of its nutrients. Alternatively, the whole seeds can be added to salads, cereals, cookies, and steamed vegetables, while its ground seeds can be added to burgers.

Health benefits

Lowering the risk of getting variety types of cancers, including lung, colon, bladder, cervical, and breast cancer; protecting against heart disease; being useful in cases of dyspepsia, menopause disorder, hormonal disorder, intestinal parasites or sexual hyper-excitability and constipation; soften the skin, diminishing the inflammatory processes of mucous

Reasons and evidence

A research suggests that pumpkin can inhibit benign prostate growth. It was reported that pumpkin has the healing properties with regards to arthritis. Unlike the drug, pumpkin does not increase the level of damaged fats (lipid peroxides) in the linings of the joints, a side effect that leads to the progression of arthritis. Phytonutrients in the pumpkin helps to keep the skin looking younger while protecting it from the sun damage. The pumpkin juice is also useful in cases of insomnia or other sedative conditions.

Warnings

Excessive intake of pumpkin seeds may cause a stomach upset, but are otherwise extremely safe if they are taken in an appropriate amount. There is also no reason for the pregnant or breast-feeding mother to avoid eating pumpkins as it provides densely packed nutrients during this period without causing any harmful or toxicological consequence if it is consumed moderately.

Tips

Choose the ripe pumpkins which have hard, shiny skins with no soft or rotten spots. Make sure that the stem end has no soft spots to avoid the whole pumpkin from being spoiled easily. If you purchase the canned pumpkin, be sure to choose the cans that have no bulges, dents or are free of rust. Pumpkin should be stored in an airtight container in the refrigerator 4 to 5 days but more than months as it will lose its freshness. You can also store it at room temperature in a cool and dry spot for up to a month or two, or in the refrigerator for up to three months. However, you are advised not to store it for too long as it might have lost its value of nutrition. Similarly, canned pumpkin should be stored in a cool and dry cabinet and make sure that it is kept away from any heat sources.

If you are planning on cooking rather than carving it, do not trouble yourself to peel off its skin. You can cook the pumpkin together with its skin which is rich in calcium but make sure you remove its seeds. If you are planning to mash the pumpkin, just boil the cut pieces of pumpkin in water for about 20 minutes. After all the pieces have been completely boiled, drain the water and either you mash the pieces by hand or puree them with a blender, or incorporated into soup. For baking, choose butternut, hubbard or acorn as it provides good texture, color, moisture but less in calories.

Soybeans

Soybeans have long been regarded as wonder foods that help lower cholesterol levels while promoting general health. One cup of soybeans provides 250 to 300 calories, 2.2g saturated fat, 57.2% protein, well-absorbed iron, magnesium and essential amount of omega-3 fatty acids. Soy milk, tofu, tempeh, and miso are some of the traditional soy foods that provide 30 to 40mg sources of isoflavones (the estrogen-like hormones that help you stay young and healthy) per serving. However, isoflavones is not found in soybean oil and soy sauce. Generally, genistein concentration is found to be 223mg per gram in fermented bean curb; 193mg per gram in tempeh; and 93mg per gram in nonzukuri miso. In addition, soybeans are an excellent source of protein, manganese, soluble and insoluble fiber, carbohydrates, vitamins, copper, potassium, phosphorus, molybdenum and more.

Examples

Soybean products such as tofu, tempeh, miso, soy sauce, soy milk, bean curd, edamame, soy yogurt, natto, and etc.

Recommendations

Take at least 15 grams per day. The dietary serving should divide into two meals or eat as snacks. Thus I recommend you eat around 100g (4 oz) of tofu (or other soy based products) 5 times a week or 70g daily to promote optimum health. Bear in mind that appropriate amount of these foods may do you good; but a lot may do the opposite.

Health benefits

Preventing the cardiovascular diseases, and osteoporosis; relieving the symptoms of menopause and menstrual; maintaining bone health; promoting gastrointestinal health; lowering the chances of getting breast and prostate cancer and stabilizing blood sugars at healthy level

Reasons and evidence

According to Endocrinology, isoflavone compounds that are found in soy, specifically, genistein, help us stay lean by causing our body to produce lesser and smaller fat cells. Clinical research has shown that men who had soy in their diet were found to have profound declined in both systolic and diastolic pressure. In contrary, the good cholesterol or HDL has showed a significant increase. The scientists found that daily intake of at least 20g of soy protein including 80mg of soy foods rich in isoflavones for up to 5 weeks would be effective to reduce the risk of middle-aged persons to get a chronic cardiovascular disease.

Warnings

The genetically-manipulated and herbicide-treated (non-organic and corn-based sweeteners) food ingredients from soy based products can lead to toxicity as seen in the experimentation in animals or humans that were fed with genetically-manipulated soy over a long period of time. Another major risk from genetically-manipulated foods is the possibility that regular exposure to foreign DNA and RNA material inserted into these artificial foods could cause allergic reactions or autoimmune diseases. Recent scientific research has proved that fragments of DNA from these food ingredients were detected in the brains of animals which were fed with genetically-manipulated food ingredients. Scientists emphasize that these foods may have produced at least 1000 times more Bt toxin per acre that may lead to problems with long-term digestion of such foods, and in the worst case, they may cause gradual organ and immune system damage.

As soybeans contain substantial amount of oxalates (naturally-occurring substances in animals, humans and plants), it may cause crystallization and health problem if it is too concentrated in body fluids. Thus, people with already existing and untreated gallbladder or kidney problems are strictly not permitted to eat soybeans. As shown in numeral scientific studies, oxalates may also inhibit the absorption of calcium from the body.

People with hypothyroidism (a health condition caused by overproduction of thyroid hormone by the thyroid gland) or those with already existing and untreated thyroid problems are advised not to take soybeans that contain thiocyanates and isoflavones, also known as goitrogenic foods, naturally-occurring substances that interfere the functioning of the thyroid gland.

Tips

Be careful while purchasing soy based products as most of them are always have a partial or 100% genetically-manipulated and herbicide-treated ingredients which are not good for our health. Make sure you choose those are labeled “organic soy” certified by the USDA or FDA which are guaranteed not to be genetically-manipulated or herbicide-treated ingredients.

Walnut

Walnuts are not only delicious to bite on, but also they provide you a full array of excellent nutrients. They are an excellent source of antioxidant, ellagic acid (substance that benefits the immune system and have several anticancer properties), phytochemical, vitamins, manganese, copper and more. In addition to these highlighted nutrients, walnuts are packed with omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture, with a quarter-cup provides about 90.8% of the daily value for these essential fats.

Examples

Almonds, pistachios, sesame, peanuts, and etc.

Recommendations

5 times per week with each serving 25 to 30 grams.

Health benefits

Lowering the cholesterol level; reducing the risk of heart disease and cardiovascular disease; promoting better cognitive function; being helpful in asthma, rheumatoid arthritis and inflammatory skin diseases such as psoriasis and eczema.

Reasons and evidences

The all important Omega-3 fatty acids found in walnuts help preventing erratic heart rhythms and thus making blood less likely to clot inside arteries, which is always the condition of the proximate cause of most heart attacks. In addition to reduce blood clotting, walnuts have shown experimentally to improve the ratio of good cholesterol, or HDL to potentially harmful cholesterol, or LDL. The role of Omega-3s which reduces inflammation has inhibited our body not to turn the cholesterol into artery-clogging plaques within the arteries, a condition when elevated may have led to atherosclerosis (artery hardening).

The relatively high levels of l-arginine (essential amino acid) found in walnuts is important to help keep the inner walls of blood vessels smooth while allowing blood vessels to relax. Therefore, walnuts can be served as a great addition diet for hypertensive sufferers who might have a difficult time to maintain their normal nitric oxide levels. Note that if the levels of oxide could not be maintained at its normal position, it might have indulged other significant health issues such as diabetes and heart problems.

Warnings

It should be noted that the nuts contain very high energy content and thus excessive intake should be avoided as it will cause mouth ulcer, sore throat and loss of voice. Make sure you replenish your body with appropriate amount of water after eating walnuts.

Tips

Look for whole unshelled walnuts that are compact and heavy for their sizes and their shells should not be cracked, pierced, or stained, as this is an indication of mold development which is not safe for consumption. If you are planning to buy the shelled walnuts, make sure that the store has a good product turnover in order to maintain their freshness. If possibly, try to smell on the walnuts so as to ensure that they are not rancid.

As walnuts are perishable foods, you should keep them in an airtight container and placed in the fridge to store up to six months, or in the freezer for about a year. For unshelled walnuts, they should be kept in the fridge for seven to eight months, or you can also keep them in a cool, dry and dark place for up to six months. However, it is always recommended not to keep them for too long. The longer you keep, the lesser their nutrients are.

Spinach

Spinach is the most tasty and beneficial among the leafy vegetables. It contains beta carotene, vitamin A, B, B2, B6, C, E, K, iron and chlorophyll. It is also a good source of folate, magnesium, potassium, zinc, protein, dietary fiber, calcium, phosphorus, omega-3 fatty acids, niacin and selenium.

Examples

Cabbage, mustard, spinach, and etc.

Recommendations

1 serving for every 2 to 3 days with 1 cup for each serving. For those who cannot eat spinach, they can consume a glass of raw or boiled spinach juice daily. A bowl or two of spinach soup can provide instant energy to a weak person as it is easier to be digested as compared to other leafy vegetables.

To cure the dental problems, consume a glass of boiled spinach soup every day until the problems go.

The combination of carrot and spinach soup can cure the problem of bleeding gums.

Mix the spinach juice with some coconut water and consume it every day to beneficial in urinary disorder. This remedy helps to excrete urine properly. The beneficial in consuming the spinach is that it helps to balance the less or excess urination after meals.

To ease in respiratory related diseases, squeeze out the juice from the raw spinach leaves and later eat the raw leaves in the form of salad. This will help patients suffering with respiratory problems to feel relief.

The mixture of spinach juice and honey help cure the problems of sore throat, tuberculosis, asthma, besides removing the phlegm accumulated in the lungs.

To cure constipation, consume a glass of spinach juice or eat it in the form of cooked spinach every day until the problem goes.

A pregnant or breast feeding mother should drink one glass of spinach juice every day as the green leaves of spinach can provide the mother and the child with essential vitamin A and iron.

Health benefits

Protecting against osteoporosis, heart disease, colon cancer, and arthritis; strengthening the bones; purifying the blood vessels; increasing the quantity of hemoglobin in the blood, increasing the secretion of breast milk for breast feeding mother; curing bile related problems, and removing toxins substances present in the intestine.

Reasons and evidence

Recent research have shown that spinach contains 13 types of flavonoid compounds that function as anti-cancer agents and antioxidants to help fight off various types of cancers, slow down cell division in stomach cancer cells (gastric adenocarcinomas), besides reducing skin cancers called skin papillomas. A carotenoid found in spinach is useful to combat prostate cancer by preventing the cancer cells from being replicated, according to the Journal of Nutrition.

The folate found in spinach has notably converted a potentially dangerous chemical called homocysteine that leads to heart attack or stroke. Additionally, the magnesium in it helps lowering high blood pressure while protecting against heart disease. The Journal of Agriculture and Food Chemistry has revealed that spinach Rubisco contains four peptides (protein components) that inhibit angiotensin I-converting enzyme-the same enzyme blocked by ACE inhibitor drugs, which are used to lower blood pressure.

Warnings

Spinach might have contaminated with the stain of E.coli bacteria linked to cattle as reported here. Therefore, you should always wash the spinach leaves properly before cooking. As spinach contains oxalic acid, kidney patients are not advised to consume spinach. Excessive intake of spinach may lead to stomach upset. Additionally, you are not advised to eat spinach during the rainy day or cold seasons as it might cause wind related problems in your stomach.

According to the Environmental Working Group’s 2006 report “Shopper’s Guide to Pesticides in Produce,” spinach is identified to be among the 12 foods that has pesticide residues. Therefore, it is always wiser to consume the spinach which is home-grown or grown organically.

As spinach contain substantial amount of oxalates (naturally-occurring substances in animals, humans and plants), it may cause crystallization and health problem if it is too concentrated in body fluids. Thus, people with already existing and untreated gallbladder or kidney problems are strictly not permitted to eat spinach. As shown in numeral scientific studies, oxalates may also inhibit the absorption of calcium from the body.

People with hypothyroidism (a health condition caused by overproduction of thyroid hormone by the thyroid gland) or those with already existing and untreated thyroid problems are advised not to take spinach that contains goitrogens, naturally-occurring substances that interfere the functioning of the thyroid gland.

As spinach contains purines (naturally-occurring substances found in humans, animals and plants), excessive intake of purines may lead to excess accumulation of uric acid which might later indulge the health condition called “gout” and the formation of kidney stones. Therefore, individuals with already existing kidney, gout or gallbladder problem are strictly not allowed to eat spinach.

Spinach is always associated with allergic reactions. Individuals who suspect food allergies include hives, skin rash, headache, running nose, itchy eyes, wheezing, depression, gastrointestinal disturbances, insomnia, eczema and hyperactivity should stop eating spinach.

Tips

While purchasing spinach, be sure to select the fresh and tender spinach which has deep green leaves and stems but with no indication signs of yellowing, wilted or bruised appearance. You should avoid buying slimy coating spinach as it is an indication of decay. The spinach should be loosely packed in a plastic bag before keeping in the fridge crisper so that it will stay fresh for about 5 days. Avoid washing the spinach before storing as the moisture may cause it to spoil easily.

For cooking, you may cook the spinach along with potato, or the leaves of rape seed plant (sarson), making the dish even more beneficial, delicious and healthy to eat. Alternatively, you may boil, grind it with tomato. Whatever the style of cooking, spinach is indeed a healthy food.

Tomato

Tomatoes are other wonder foods as they are an excellent source of vitamin A, B1, B2, B6, C, K, manganese, molybdenum, iron, copper and lycopene. They are also a good source of folate, magnesium, potassium, dietary fiber, phosphorus, niacin, chromium, pantothetic acid and protein.

Examples

Red watermelon, bell peppers, eggplant, red flesh grapefruit, persimmon, papaya and etc.

Recommendations

Take a cup of tomato juice per day plus the intake of many flesh tomatoes per week. Individuals with type 2 diabetes are recommended to have 250ml (about 8oz) of tomato juice daily.

Health benefits

Reducing breast, gastrointestinal, cervical, prostate, bladder and lung cancer; maintaining cardiovascular health; increasing the “sunscreen” property of the skins towards the sun; reducing the risk of macular degeneration which is normally caused by the aging.

Reasons and evidence

The lycopene or a carotenoid found in tomatoes has been shown to have significant properties of antioxidant and anti-cancer agents which help protect against endometrial, lung, colorectal, breast, prostate, intestinal and pancreatic cancer, protect the DNA (the genetic material) inside the white blood cells, and to reduce the heart attack risk. The Journal of the National Cancer Institute has highlighted the importance of lycopene in tomatoes to prevent the prostate cancer. Dr. Steven Clinton from the Ohio State University of America, said, “Our findings strongly suggest that risks of poor dietary habits cannot be reversed simply by taking a pill…if we want the health benefits of tomatoes, we should eat tomatoes or tomato products and not rely on lycopene supplements alone.”

Warnings

Tomatoes are identified as one of the foods that may have caused allergic reactions. Individuals who suspect food allergies include hives, skin rash, headache, running nose, itchy eyes, wheezing, depression, gastrointestinal disturbances, insomnia, eczema and hyperactivity should stop eating tomatoes. Hence, individuals who are prone to allergy are not encouraged to eat raw tomatoes. Note that tomatoes are not suitable to be taken when your stomach is empty or before meals. As tomatoes can cause a choking hazard, they are not suitable to be given to an infant or a child below 5 years old.

Tips

Be sure to choose the well-shaped, smoothed skin deep rich colored tomatoes as they provide abundant health-promoting phytonutrient red pigment called lycopene. Avoid purchasing those have wrinkled skins accompanying with cracks, bruises, soft spots or puffy appearance. Keep them at room temperature but out of direct sunlight for up to a week depending upon how ripe when they were purchased. The ripe tomatoes can be stored in the fridge for a day or two. Take out the tomatoes 30 minutes before consuming to ensure its maximal flavor and juiciness. If you are planning to purchase a bottle of tomato ketchup, you are advised to select for the darkest red organic ketchup as it contains 3 times as much lycopene as non-organic brands.

Oats

Whole grains, such as oats are good sources of phytoestrogens (plant compounds that may affect blood cholesterol levels, bone metabolism, blood vessel elasticity, and many other cellular metabolic processes), dietary fiber (about 45% insoluble fiber and 55% of soluble fiber), carbohydrates, Vitamin B1, amino acid and more. One gram of oats generally contain a higher concentration of Vitamin E, manganese, thiamine, folacin, copper, zinc, magnesium, calcium, iron and protein.

Examples

Brown rice, millet, barley, wheat, buckwheat, rye, and etc.

Recommendations

5 to 7 servings of a variety of oat foods per day

Health benefits

Reducing heart disease and cancer; lowering the cholesterol level; regulating and stabilizing the blood sugar

Reasons and evidence

The study of American Journal of Clinical Nutrition has linked the intake of whole grains, such as oats help to protect against atherosclerosis, diabetes, stroke, obesity, premature death and insulin resistance. The study of International Journal of Epidemiology suggested that a diet rich in fiber such as oats offered significant protection against breast cancer for pre-menopausal woman. Another study by Tufts University in their publication in The Journal of Nutrition suggested that antioxidant compounds found in oats called avenanthramides help prevent free radicals from damaging LDL cholesterol, and hence reducing the risk of cardiovascular disease. The resent studies also showed that eating whole grains, such as oats, help protect against ischemic stroke, diabetes, atherosclerosis

Warnings

As oats contain purines (naturally-occurring substances found in humans, animals and plants), excessive intake of purines may lead to excess accumulation of uric acid which might later indulge the health condition called “gout” and the formation of kidney stones. Therefore, individuals with already existing kidney, gout or gallbladder problem are strictly not allowed to eat oats.

Individuals who are more prone to wheat-related conditions like gluten-sensitive enteropathies and celiac sprue are advised to consult their doctors or healthcare practitioners before consuming wheat, oats, barley and rye which are grouped under the label “gluten grains.”

Tips

If you are planning to buy the pre-packaged oats, make sure that the store has a good product turnover in order to maintain their freshness. If possibly, try to smell on the oats so as to ensure that they are fresh. Do not buy them in bulk but in small quantities as they go rancid very rapidly. Be sure that the packaged container does not have moisture content in order to avoid the oats spoiled easily. Read the label carefully to ensure that the oatmeal products you bought is free from addition of salt, sugar, MSG and other food additives. The oatmeal products should be kept in an airtight container in a cool, dark and dry place so that they will stay fresh for about a month.

Final Remarks:

I hope you enjoy reading this article. I do hope that you will add these super foods in your diet to promote health, enhance immune system, and to boost your mood and energy. Thank you for reading this article and all my health related articles. If you learn just one thing from any of my health articles that will improve the way you live and feel, there will be well worth of my efforts, time and energy. Stay in health and take care! Good luck!