HEALING FOODS: Practical Guide to the Health Benefits and Medicinal Properties of Food
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Authors: Naya Lizardo
HEALING FOODS
Practical Guide to the Health Benefits and Medicinal Properties of Food
Naya Lizardo
Copyright © 2013 by Naya Lizardo
All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the author except for the use of brief quotations in a book review.
Printed in the United States of America
First Printing, 2013
ISBN-13: 978-1482636208
ISBN-10: 1482636204
TABLE OF CONTENTS
PART ONE: NUTRITION FOR OVERALL HEALTH
INTRODUCTION
Let your food be your medicine and your medicine be your food.
—Hippocrates
Take Charge of Your Health!
It’s almost impossible to read a magazine or news article without happening on an ad for one pharmaceutical drug or another. These drugs are generally very expensive, but the reader is assured that they are worth ten times the price on account of their wonderful properties and ability to treat or cure everything from restless leg syndrome to memory problems to obesity. The pharmaceutical companies selling these medications seemingly flourish like flowers in May and spend many thousands of dollars per year in advertising. Many of us are led blindly into wasting our money and further injuring our health by buying and swallowing drugs about whose properties and effects we know absolutely nothing. But are there alternatives to these pharmaceutical concoctions? Of course there are! Studies are constantly proving that what we eat can often be as or more potent than a prescribed drug.
Nutrition, health, and wellness are intricately inter-linked. Vibrant, nutritionally dense foods possess great healing potential. The foods covered in this book are powerful enough to put you in a better mood, help you lower your cholesterol, and reduce your risk of heart disease and cancer. A healthy diet incorporating a variety of the following foods will help you prevent and fight disease, as well as maintain your weight, feel younger and live longer.
What is in this book? This book begins by briefly explaining the connection between foods and your health. It offers you some suggestions for potent foods that will lead you to better overall health. Part two of this book focuses on exploring more deeply the health benefits and medicinal uses of particular foods. The last section of this book is organized by health conditions and is intended to serve as a cross reference to the information provided earlier sections.
It is my hope that the information in this book will help you learn how food can truly be a delicious medicine and how you can eat not just for sustenance, but pleasure and improved health as well.
PART
ONE: Nutrition for Overall Health
Take care of your body. It’s the only place you have to live.
— Jim Rohn
What we choose to eat directly affects our feelings of wellbeing and vitality, and our ability to enjoy life to its fullest. It is a fact that our food choices greatly impact both our physical and mental health and this is true for all of us, despite of our age or current health.
BRAIN HEALTH
The brain is one of the most metabolically active parts of the body and a steady stream of nutrients is needed to fuel the brain. Study after study has found a strong relationship between what we eat and how well we can perform important thinking and memory tasks. Certain nutrients can positively affect the brain, specifically in areas of the brain related to cognitive processing or feelings and emotions. Eating the right foods for our brain not only allows it to function but also reduces the risk for cognitive decline.
Eggs
Eggs are rich in choline which is a building block for acetylcholine, a crucial neurotransmitter that is responsible for proper mental functioning. In addition, the cholesterol in eggs has also been found to be beneficial to brain health. Cholesterol supports the membranes of neurons, helping them to keep their shape and serves as a building block for hormones that influence brain function.
Fatty Fish
Fatty fish like salmon and tuna are rich in Omega-3 fatty acids which are very beneficial for brain health. Omega-3 fatty acids protect the brain and support its development and functioning. In addition, fish is a good source of high quality protein which important for making the neurotransmitters to improved mental performance.
Sesame Seeds
Sesame seeds are full of powerful disease-fighting phytonutrients and are high in zinc which is an important mineral for learning, memory, and brain development. A deficiency in zinc has been linked to cognitive decline in humans. Zinc is also part of the brain's defense system, because it promotes immune health and drives enzymes that keep a healthy balance of trace metals in the brain.
BONE HEALTH
Calcium and vitamin D are key nutrients for building strong healthy bones. Calcium works to build your bones and teeth structure, while vitamin D improves calcium absorption. If you do not consume enough calcium, your body will take the calcium it needs from your bones which could eventually lead to osteoporosis. The best way to get sufficient calcium is to eat enough calcium-rich foods every day.
Dairy Products
It is of course no secret that milk and other dairy products are one of the best sources of calcium and vitamin D, both of which are needed for healthy bones. If you can’t consume dairy products due to lactose intolerance or food allergies, there are other good sources of calcium such as tofu, calcium fortified juices and soy milk.
Green Leafy Vegetables
Green leafy vegetables are high in vitamin K which is critical in forming bone proteins and reducing calcium loss. Vitamin K has been shown to not only increase bone density in people with osteoporosis, but also reduce fracture rates.
Pumpkin Seeds
Magnesium and calcium work together to promote bone health. 50% of the body’s magnesium resides in the bones and low levels have been linked to fragile bones. Pumpkin seeds are an excellent source of magnesium.
Walnuts
Walnuts are rich in alpha-linoleic acid which decreases the rate of bone breakdown.
