Food Can Improve Your Health

By Mrs. Patricia Ripenburg

Chapter 1 contains lists of foods that are helpful to combat twenty-six conditions ranging from Alzheimers to overweight. It includes information on many popular supplements.

Chapter 2 provides information on over 250 foods, herbs, and spices that have many and varied health benefits.

Chapter 3 details the way to healthy eating to prevent disease. It includes information on purchase, care, preparation, and cooking methods for many food items.

• Language: English
• Publisher: Trafford Publishing
• Release date: Mar 29, 2013
• ISBN: 9781466951532

Mrs. Patricia Ripenburg

My interest in food and nutrition started with a taste for French cooking and continued due to a fascination with health and science. I taught and ran an equestrian center and a horse breeding farm for over thirty years. During this time, I bought and sold many horses. I was always amazed at the transformation the horses made with improved nutrition and correct exercise. Our horses were rarely sick even though they competed at many venues and were exposed to coughs and colds. It makes sense that this would be true for people as well. This book began several decades ago as a collection of notes beginning with cooking discoveries and tips and continuing with the health benefits of foods and spices. I was prompted to write this handbook for family and friends, and after completing the first hundred pages, I was encouraged to take it further. I was very excited by some of the information I found and the ease with which important foods can be incorporated into daily use. The information contained in this handbook has been collected for over thirty years and has come from articles, books, conversations, Internet searches, lectures, magazines, newscasts, newspapers, reports, television, university classes, and websites. At the end of the book, I have included a list of current sources of information that the reader may find valuable. I had hoped to have this handbook completed in a few months. But this is a topic that is constantly evolving. Many of the things we thought we knew have changed, as have the production and content of many of our foods. This book will never be truly finished as new research will alter our best guesses of today. Finished is just another place to start. I have included some tips and cooking information to assist the cook in providing the healthiest meals, especially with some of the less familiar ingredients. I have not included any recipes as there are so many available in magazines and online. NOTE TO SELF: CHECK OUT HOMEOPATHIC HEALING AND AYURVEDIC, CHINESE ALTERNATIVE AND INTEGRATIVE MEDICINE.

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Copyright 2013 Mrs. Patricia Ripenburg BSc (Agr).

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the written prior permission of the author.

ISBN: 978-1-4669-5151-8 (sc)

ISBN: 978-1-4669-5152-5 (hc)

ISBN: 978-1-4669-5153-2 (e)

Library of Congress Control Number: 2012914411

Trafford rev. 03/27/2013

7-Copyright-Trafford_Logo.ai www.trafford.com

North America & international

toll-free: 1 888 232 4444 (USA & Canada)

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Table of Contents

A–FOOD SOURCES OF VARIOUS NUTRIENTS

1.   ANTHOCYANIN RICH FOODS

2.   ANTIOXIDANT RICH FOODS

3.   BETA-CAROTENE RICH FOODS (SEE VITAMIN A)

4.   BETA-CRYPTOXANTHIN RICH FOODS

5.   CALCIUM RICH FOODS

6.   CAROTENOID RICH FOODS

7.   CHROMIUM RICH FOODS

8.   COPPER RICH FOODS

9.   FIBER RICH FOODS

10.   FLAVONOID RICH FOODS

11.   GLYCINE RICH FOODS

12.   FERMENTED FOODS

13.   FISTIN RICH FOODS

14.   FLAVONOID RICH FOODS

15.   FOLATE RICH FOODS

16.   IRON RICH FOODS

17.   ISOTHIOCYANTE RICH FOODS

18.   KAEMPFEROL RICH FOODS

19.   LUTEIN RICH FOODS

20.   LYCOPENE RICH FOODS

21.   MAGNESIUM RICH FOODS

22.   MELATONIN RICH FOODS

23.   MYROSINASE

24.   NON-STARCHY VEGETABLES

25.   OMEGA-3 RICH FOODS

26.   POTASSIUM RICH FOODS

27.   PROBIOTICS

28.   QUERCETIN RICH FOODS

29.   RESVERATROL

30.   SELENIUM RICH FOODS

31.   TRYPTOPHAN RICH FOODS

32.   VITAMINS

33.   VITAMIN A RICH FOODS–RETINOIDS, CAROTENOIDS (ALPHA AND BETA-CAROTENE)

34.   VITAMIN B1 RICH FOODS–THIAMIN

35.   VITAMIN B2 RICH FOODS–RIBOFLAVIN

36.   VITAMIN B3 RICH FOODS–NIACIN

37.   VITAMIN B6 RICH FOODS–PYRIDOXINE

38.   VITAMIN B7–BIOTIN

39.   VITAMIN B9–FOLATE OR FOLIC ACID

40.   VITAMIN B12–COBALAMIN RICH FOODS

41.   VITAMIN C RICH FOODS

42.   VITAMIN D3 RICH FOODS

43.   VITAMIN E RICH FOODS

44.   VITAMIN K1 RICH FOODS

45.   VITAMIN K2 RICH FOODS

46.   VITAMIN E RICH FOODS

47.   WHITE FRUITS AND VEGETABLES

48.   ZEAXANTHIN RICH FOODS

49.   ZINC RICH FOODS

B. HELPFUL FOOD LISTS

1. THE RISK FACTORS FOR ALZHEIMER’S AND THE FOODS THAT REDUCE THEM

2. FOODS AND HERBS WITH ANTI-AGEING BENEFITS

3. PROVIDERS OF ANTI-ANGIOGENESIS

4. FOODS THAT TRIGGER ARTHRITIS AND WAYS TO REDUCE THE INFLAMMATION AND PAIN

5. INFORMATION ON BLOOD PRESSURE AND FOODS THAT HELP TO LOWER BLOOD PRESSURE

6. RISK FACTORS FOR AND FOODS THAT HELP

TO FIGHT CANCER

7. INFORMATION ON CHOLESTEROL, FOODS THAT ASSIST IN REDUCING LDL CHOLESTEROL AND *THOSE FOODS THAT INCREASE HDL AND/OR LOWER TRIGLYCERIDES

8. FOODS THAT HELP TO REDUCE

MUSCLE CRAMPING

9. INFORMATION ON DETOXING AND FOODS THAT HAVE A DETOXIFYING EFFECT

10. RISK FACTORS, GOALS AND FOODS THAT ASSIST IN CONTROLLING DIABETES

11. THE ROLE OF FIBER IN OUR DIET AND FOODS THAT ASSIST DIGESTION AND COLON HEALTH

12. EATING TO IMPROVE ENERGY

13. INFORMATION ON GLUTEN

14. SIGNS OF HEART ATTACK AND STROKE, FOODS TO AVOID AND THOSE THAT HAVE HEART PROTECTIVE PROPERTIES

15. FOODS THAT ASSIST THE IMMUNE SYSTEM

16. FOODS AND PRACTICES THAT MAY REDUCE IRRITABLE BOWEL SYNDROME

17. FOODS THAT MAY REDUCE THE RISK OF

KIDNEY CANCER

18. FOODS THAT PROTECT THE LUNGS FROM

AIR POLLUTION AND SMOKE

19. WAYS TO REDUCE STRESS AND IMPROVE MOOD

20. RISK FACTORS FOR AND FOODS THAT

FIGHT OSTEOPOROSIS

21. FOODS AND NUTRIENTS THAT PROTECT

THE PROSTATE

22. FOODS THAT FIGHT THE EFFECTS OF RADIATION

23. FOODS AND SUGGESTIONS THAT HELP TO IMPROVE SLEEP

24. SIGNS OF STROKE AND FOODS THAT

REDUCE THE RISK

25. SUPPLEMENTS

26. FOODS TO KEEP ON HAND FOR EMERGENCY SURVIVAL

27. FOODS WITH SYNERGISTIC (ADDITIVE) POWER

28. FOODS THAT WORK FOR VISION AND PROTECT AGAINST MACULAR DEGENERATION

29. FOODS THAT CAN ASSIST WEIGHT LOSS

FOODS, HERBS AND SPICES

ANCIENT GRAINS–AMARANTH, BUCKWHEAT, FERRO, MILLET, QUINOA, SPELT AND TEFF

APPLES

APRICOTS

ARTICHOKE

ASPARAGUS

AVOCADOS

BANANAS

BEANS-ADZUKI, BLACK, BLACK-EYED PEAS, CANNELLINI, CRANBERRY, FAVA, GARBANZO, KIDNEY, NAVY, PINTO, SPLIT PEAS AND WHITE

BEEF

BEETS

BERRIES–ACAI BERRIES, BLACKBERRIES, BLACKCURRANTS, BLUEBERRIES, CRANBERRIES, ELDERBERRIES, GOJI BERRIES, LINGONBERRY, MULBERRIES, RASPBERRIES AND STRAWBERRIES

BREAD–WHOLE GRAIN

CARROTS

CELERY

CHERRIES

CHICKEN AND TURKEY

CITRUS FRUITS–CLEMENTINE, GRAPEFRUIT, ORANGES, LEMONS, LIMES, TANGERINES AND THEIR ZEST

COFFEE

CORN

CRUCIFEROUS VEGETABLES–BROCCOLI, BROCCOLI SPROUTS, BRUSSELS SPROUTS, CABBAGE, CAULIFLOWER, DAIKON, KOHLRABI, RADISH, RAPINI, RUTABAGA AND TURNIP

CHECK DARK GREENS FOR OTHER FAMILY MEMBERS–ARUGULA, BOK CHOY, COLLARDS, KALE AND MUSTARD GREENS

CUCUMBER

DAIRY–BUTTER, BUTTERMILK, CHEESE, CREAM, KEFIR, MILK AND YOGURT

DARK CHOCOLATE

DARK GREENS–ARUGULA, BOK CHOI, BEET, COLLARD GREENS, KALE, MUSTARD GREENS, ROMAINE, SPINACH, SWISS CHARD, TURNIP GREENS AND WATERCRESS

DRIED FRUIT–APRICOTS, BLUEBERRIES, CRANBERRIES, DATES, FIGS, PRUNES AND RAISINS

EGGS

FATS AND OILS–ALMOND OIL, BUTTER, COCONUT OIL, EXTRA VIRGIN OLIVE OIL, HEMPSEED OIL, MACADAMIA NUT OIL, SESAME OIL, SOYBEAN OIL AND WALNUT OIL

FATTY FISH–ARCTIC CHAR, CATFISH, COD, HALIBUT, HERRING, MACKEREL, SALMON, SARDINES, TROUT, TUNA AND WHITEFISH

FIBER

GRAPES AND GRAPE JUICE–RED, PURPLE OR BLACK

GREEN BEANS

GUAVA

HERBS AND SPICES–ALLSPICE, BASIL, BAY LEAVES, BLACK PEPPER, CAYENNE PEPPER, CHIVES, CILANTRO, CINNAMON, CLOVES, CORIANDER, CUMIN, DILL, FENNEL SEEDS, GARLIC, GINGER, LEMONGRASS, MARJORAM, OREGANO, PAPRIKA, PARSLEY, PEPPERMINT, ROSEMARY, SAFFRON, SAGE, SAVORY, TARRAGON, THYME AND TURMERIC

HONEY

HORSERADISH

JICAMA

KIWIFRUIT

LENTILS

LYCHEE

MANGO

MAPLE SYRUP

MELONS–CANTALOUPE AND WATERMELON

CANTALOUPE

WATERMELON

MISO

MOLASSES–BLACKSTRAP

MUSHROOMS–CRIMINI, ENOKI, MAITAKE, OYSTER, PORTOBELLO, SHITAKE, WHITE BUTTON MUSHROOMS

NUTS–ALMONDS, BRAZIL NUTS, CASHEWS, CHESTNUTS, HAZEL NUTS, MACADAMIA NUTS, PEANUTS, PECANS, PINE NUTS, PISTACHIOS AND WALNUTS

OATS

OLIVES

ONION FAMILY: IN ORDER OF IMPORTANCE: SHALLOTS, WESTERN YELLOW, NORTHERN RED, EMPIRE SWEET, WESTERN WHITE, IMPERIAL VALLEY SWEET AND VIDALIA

PAPAYA

PARSNIP

PASTA

PEARS

PEAS–BLACK-EYED PEAS AND GREEN PEAS

PEPPERS–BELL PEPPERS, HOT CHILES AND MILD CHILES

PLUMS AND PRUNES

POTATOES

RED WINE, RED GRAPES AND WHITE WINE

SALT

SAUERKRAUT ESP UNPASTEURIZED

SEA VEGETABLES–AGAR AGAR, ARAME, BLADDER WRACK, DULCE, KELP, KOMBU, NORI AND WAKAME

SEEDS–CHIA SEEDS, FLAXSEED, HEMP SEEDS, PUMPKIN, SESAME AND SUNFLOWER

SHELLFISH–CLAMS, CRAB, LOBSTER, SCALLOPS, SHRIMP AND OYSTERS

SOY–EDAMAME, MISO, SOYBEANS, SOY MILK, SOY NUTS, TEMPEH AND TOFU

SPROUTS–ALFALFA, BROCCOLI, CHICKPEA, LENTIL, MUNG

SQUASH–SUMMER AND WINTER

SQUID AKA CALAMARI

TEA–BLACK, GREEN, HERBAL, PU-ERH, ROOIBOS AND WHITE

TOMATOES

VINEGAR

WHOLE AND CRACKED GRAINS–BARLEY, BULGUR, OATS, RICE, RYE AND WHEAT

EATING PLAN

EATING TO PREVENT DISEASE

INCLUDE THESE FOODS DAILY

INCLUDE 3-5 TIMES A WEEK

INCLUDE 2 TIMES A WEEK

INCLUDE 1 TIME A WEEK

CHANGING YOUR EATING HABITS

NUTRITION LABEL FACTS

PRODUCE STICKERS

BE AWARE AND DON’T GET CAUGHT

TOO MANY TIMES

HEALTH PROMOTING EASY SNACK FOODS

WAYS TO SAVE MONEY AND EAT WELL

SHOPPING LIST

PREPARATION METHODS FOR OPTIMAL NUTRITION AND SAFETY

FINAL COOKING TEMPERATURES FOR BEEF, LAMB, PORK AND POULTRY

COOKING INFORMATION FOR BEANS, GRAINS,

RICE AND OTHERS

EDIBLE FLOWERS (PETALS)

GOOD RESOURCES

T his information has been collected for the purpose of education only. Please consult a healthcare practitioner for any health problems you may have.

Many foods have yet to be studied in depth and some of the information provided here is historical.

Lack of exercise, exposure to toxins, genetic predisposition and stress all contribute to poor health, however, poor dietary choices play a major role.

The leading preventable cause of death is cardiovascular disease and and the main causes of cardiovascular disease include high blood pressure and high cholesterol which are linked to diet. Healthy foods and exercise can help you save your life.

Foods have the ability to prevent, restore and repair the underlying causes of many diseases better than many drugs and as we age our need for healthy food choices increases.

There are many countries where a particular disease is considerably lower, for example heart disease in Japan and Alzheimer’s in India. This information supports the idea that many diseases are likely caused by nutritional deficiencies.

Vitamins and supplements are not as strictly regulated as pharmaceuticals and there have been many documented reactions causing illness. Whenever possible it is preferable to obtain your vitamins from the food you eat.

Combinations of medicines and supplements can be deadly. Tell your physician about any supplements you are taking and read all the information provided to you by your doctor and pharmacist.

ABOUT THE AUTHOR

PATRICIA RIPENBURG BSc (Agr)

M y interest in foods and nutrition started with a taste for French cooking and continued due to a fascination with health and science.

I managed an Equestrian training center and breeding farm for over 30 years. During this time I bought and sold many horses and I was always amazed at the transformation the horses underwent with improved nutrition and correct exercise. Our horses were rarely sick even though they travelled hundreds and sometimes thousands of miles, competed at many venues and were exposed to coughs and colds. It makes sense that this would be true for people as well.

This book had its beginning several decades ago as a collection of notes that began with cooking discoveries and continued with the health benefits of foods and spices. I was prompted to write this book for family and friends. I was excited by some of the information I found and the ease with which important foods can be incorporated into daily use.

The information contained in this book has been collected for many decades and has been sourced from articles, books, conversations, internet searches, lectures, magazines, news casts, newspapers, television programs and university and course lectures.

I have included some tips and cooking information to assist the cook in providing the healthiest meals. I have not included any recipes as there are so many available in magazines and on line.

At the end of the book I have included a list of current sources of information that the reader may find valuable.

This topic is constantly evolving. Many of the things we thought we knew have been proven wrong. The production and content of many foods have also changed. This book will never be truly finished, as new research will alter our best guesses of today. Finished is just another place to start.

CHAPTER 1

A–FOOD SOURCES OF VARIOUS NUTRIENTS

1.   ANTHOCYANIN RICH FOODS

black raspberries, cherries, eggplant, grapes and strawberries

2.   ANTIOXIDANT RICH FOODS

avocados, bananas, blood oranges, blueberries, egg yolks (without the white), grapefruit, legumes, lentils, liver, mushrooms, nuts, red wine, soybeans, swiss chard and watermelon

3.   BETA-CAROTENE RICH FOODS (SEE VITAMIN A)

4.   BETA-CRYPTOXANTHIN RICH FOODS

avocados, cilantro, corn, grapefruit, oranges, papaya, red bell peppers, Serrano peppers and watermelon

5.   CALCIUM RICH FOODS

amaranth, bok choy, broccoli, cheese, collard greens, fortified foods and juices (containing calcium citrate and malate), kale, cooked leafy greens, milk, nuts, quinoa, salmon (canned with bones), sardines (canned), sesame seeds, soy milk, spinach, teff, tofu (check the label to make sure calcium was used in its preparation) and yogurt

6.   CAROTENOID RICH FOODS

This group contains all fruits and vegetables that are dark green leafy, yellow or orange in colour.–apricots, broccoli, cantaloupe, carrots, cilantro, collards, corn, dark leafy greens, green beans, kale, mango, papaya, peaches, persimmon, pumpkin, red pepper, spinach, squash, sweet potatoes, swiss chard, tomatoes, watermelon, wheat germ and winter squash

7.   CHROMIUM RICH FOODS

basil, beef, beer, brewer’s yeast, broccoli, brown sugar, coffee, garlic, grape juice, molasses, oranges, potatoes and turkey

8.   COPPER RICH FOODS

cashews, crimini mushrooms, dried beans, dried peas, kale, mustard greens, organ meats, oysters, quinoa, sesame seeds, shellfish, shitake mushrooms, swiss chard, wheat bran and wheat

9.   FIBER RICH FOODS

all-bran cereal, almonds, ancient grains, apples (sm.=5g), apricots, artichoke, asparagus, bananas, black beans, blueberries, broccoli-cooked, Brussels sprouts, carrots-raw, cauliflower, chickpeas (1c=10g), collard greens, corn, dark green leafy vegetables, dates, fennel, figs, flaxseed, fruit skins, green beans (1c=4g), kale, kiwi fruit, legumes, lentils, lima beans, nuts, oats, oat bran, oatmeal, oranges, peaches, pears-with skin, peas-cooked, pinto beans, pistachios, popcorn, potatoes with skins, prunes, psyllium seeds, pumpkin, raisins, raspberries (1c=8g), shredded wheat, soybeans, split peas, strawberries, sunflower seeds, sweet potatoes (med=5g), swiss chard, tomato paste, turnip greens, wheat bran and whole grains and whole wheat products

-INSOLUBLE FIBER RICH FOODS

dark green leafy vegetables, fruit skins, nuts, seeds, wheat bran and whole wheat products

-SOLUBLE FIBER RICH FOODS

This category includes most fruits, vegetables and whole grains.–

almonds, apples, barley dried beans and peas, carrots, citrus fruits, eggplant, flax seed-fresh ground, kidney beans, lentils, mangos, nuts, oats and oat bran, okra, onions, oranges, parsnips, pecans, pears, peas, potatoes, prunes, psyllium seeds, rye and soybeans

10.   FLAVONOID RICH FOODS

apples, apricots, blackberries, black tea, blueberries, broccoli, buckwheat, capers, celery, chives, citrus fruit, cocoa, coriander-fresh, dill, grapes-fresh, green tea, hot peppers, kale, kumquats, onions-raw, red cabbage, red currants, raspberries, red wine, scallions-raw, snap beans, spinach-raw, strawberries, tomatoes and watercress

11.   GLYCINE RICH FOODS

beans, dairy, fish and meat

12.   FERMENTED FOODS

kimchi, kombucha, miso, pickled vegetables, sauerkraut, soy sauce, tempeh, Tabasco and vanilla

13.   FISTIN RICH FOODS

grapes, green tea, mangos and strawberries

14.   FLAVONOID RICH FOODS

apples, apricots, berries, black beans, black tea, broccoli, buckwheat, cabbage, capers, celery, chives, citrus zest, cocoa, coriander-raw, dark chocolate, kumquats, onions, parsley, pears, pinto beans, raspberries, red cabbage, red currants, red wine, scallions-raw, snap beans, spinach-raw, tomatoes and watercress

15.   FOLATE RICH FOODS

apples, asparagus, avocados, baked beans, bananas, beets, broccoli, celery, chickpeas, dried beans, fortified breakfast cereal, fruits especially citrus fruits, green peas, leafy green vegetables, legumes, lentils, liver, melons, mushrooms, nuts, peas, rice, sunflower seeds, tomato juice and fortifies whole grains

16.   IRON RICH FOODS

The body does not readily absorb the iron in plants but vitamin C containing foods will increase the absorption.–almond butter, apricots, beans (black, garbanzo, kidney, navy, pinto and soy), blackstrap molasses, bran flakes, broccoli, brown rice, Brussels sprouts, fortified cereals, cooked leafy greens, lentils, lean meat, oatmeal, prune juice, raisins, sunflower seeds, tempeh, tofu and watermelon

17.   ISOTHIOCYANTE RICH FOODS

green cruciferous vegetables–chicory, endive, escarole and parsley

18.   KAEMPFEROL RICH FOODS

apples, beans, broccoli, Brussels sprouts, cabbage, capers, cauliflower, chives, cress, dill, dock, endive, gooseberries, grapefruit, grapes, kale, kohlrabi, leeks, parsley, scallions, onions, radishes, rutabagas, spinach, strawberries, tea, tomatoes, turnip greens and watercress

19.   LUTEIN RICH FOODS

Eggs may be the best source of this antioxidant nutrient as the cholesterol and choline contained in the yolk increase the availability.–beet greens, broccoli, Brussels sprouts, collard greens, chicory, corn, eggs, endive, fatty fish, green bell peppers, kale, mustard greens, parsley, peas, romaine, spinach (cooked), squash, swiss chard, turnip greens, walnuts and zucchini

20.   LYCOPENE RICH FOODS

apricots, guava, mango, papaya, pink grapefruit, cooked tomatoes and tomato products, and watermelon, which can slow ageing by reducing cellular inflammation.

21.   MAGNESIUM RICH FOODS

amaranth, almonds, avocado, bananas, beans–especially black beans, broccoli, brown rice, cheese dark green leafy vegetables, fish–especially halibut, fortified cereals, kelp, kidney beans, legumes, lentils, millet, nuts–especially almonds, cashews and peanuts, oatmeal, oysters, peanut butter, skin-on baked potatoes, pumpkin seeds–especially pumpkin seeds, quinoa, raisin bran, sesame seeds, shellfish, shredded wheat, soybeans, spinach, teff, tofu, walnuts, wheat germ, whole grains, whole wheat bread, yeast and yogurt

22.   MELATONIN RICH FOODS

almonds, bananas, barley, cherries, daikon, ginger, grapes, oats, rice, sunflower seeds, cherries–Montmorency cherries contain almost 6 times the melatonin as regular cherries, tomatoes and turkey

23.   MYROSINASE

Myrosinase-rich spices are horseradish, mustard and wasabi.

24.   NON-STARCHY VEGETABLES

asparagus, beans, bell peppers, broccoli, Brussels sprouts, cabbage, cucumber, eggplant, radishes and zucchini

25.   OMEGA-3 RICH FOODS

-DHA AND EPA–Pickled herring have the highest content of the commonly eaten fish.–algae, avocados, chia seeds, fatty fish (Alaskan char, catfish, halibut, herring, mackerel, salmon, sardines, trout, tuna and whitefish), flaxseed-ground, hemp seed, krill and fish oil, olive oil, pecans, soybeans and walnuts

-ALA SOURCE–chia seeds, flaxseed, olive and soybean oils and walnuts

26.   POTASSIUM RICH FOODS

apricots, artichokes, avocados, bananas, beans, beets, black beans, bok choy, broccoli, Brussels sprouts, cantaloupe, carrots, cauliflower, celery, collard greens, crimini mushrooms, cod, cow’s milk, dried fruit, edamame, fennel, figs, goat’s milk, grapefruit, green beans and peas, guava, halibut, kidney beans, kiwi, legumes, lima beans, meat, mustard greens, nectarines, oranges, papaya, peaches, potatoes with skin-on, poultry, prunes, raisins, raspberries, romaine, snapper, squash, strawberries, sweet potatoes, swiss chard, tomatoes and tomato products, white beans, yams, yogurt,

27.   PROBIOTICS

   They are found in cultured foods such as acidophilus milk, kefir, kimchi, kombucha, miso, natural sour pickles and sauerkraut.

28.   QUERCETIN RICH FOODS

apples, apricots, black and green tea, blueberries, blackberries, broccoli, capers, cherries, citrus fruits, grapes, leafy greens, leeks, olive oil, onions, parsley, raspberries, red grapes, strawberries and red wine

29.   RESVERATROL

dark chocolate, red grapes, red grape juice, red wine, tomatoes and peanuts

30.   SELENIUM RICH FOODS

astragalus, barley, brazil nuts (are very high 1-2 nuts=136mg), brown rice, butter, ginseng, calf’s liver, chicken, cod, eggs, fish, garlic, grass fed beef, kelp, lamb, legumes, liver, mushrooms, mustard seeds, nettle, shellfish, oats, oranges, pork, salmon, shrimp, snapper, tuna (3 oz.=63mg), turnips, turkey, wheat germ and whole grains and yogurt

31.   TRYPTOPHAN RICH FOODS

bananas, chia seeds, chicken, calf’s liver, halibut, kale, lamb, millet, pumpkin seeds, salmon, shrimp, soybeans, tuna, turkey and venison

32.   VITAMINS

It is far more important to obtain your vitamins from the foods you eat than to take vitamin pills. It is important not to overdo it with any vitamin. Studies show that long-term use of high-dose beta-carotene supplements is associated with an increase in risk of lung cancer in smokers and former smokers. Also excessive retinol and low vitamin D can weaken bones and increase the risk of fractures.

33.   VITAMIN A RICH FOODS–RETINOIDS, CAROTENOIDS (ALPHA AND BETA-CAROTENE)

There are 2 forms of vitamin A and they provide different types of health benefits. Retinoids come from animal sources, which are very bioavailable and can build up in the body. The Carotenoids alpha and beta-carotene come from vegetable sources and must be converted to vitamin A in the body. SOURCE: apricots, butter, dark green or orange foods, eggs, cantaloupe, carrots–raw, cod liver oil, collar greens, kale, liver, melons, peaches, pumpkins, romaine, spinach, squash, sweet potatoes, wheat germ, and whole or fortified milk and breakfast cereals

34.   VITAMIN B1 RICH FOODS–THIAMIN

apples, asparagus, Brussels sprouts, cereals, crimini mushrooms, flour, kidney beans, liver, navy beans, peanuts, peas, pork, potatoes, romaine, seafood, tuna and whole grains

35.   VITAMIN B2 RICH FOODS–RIBOFLAVIN

apples, asparagus, grass-fed beef, cereals, chard, collards, cranberries, crimini mushrooms, dairy products, eggs, enriched bread, lamb, liver, leafy greens vegetables, mustard greens, pork, romaine, yogurt and whole grains

36.   VITAMIN B3 RICH FOODS–NIACIN

chicken, dried beans, faro, fish, grass-fed beef, liver, nuts, peanuts and whole grains

37.   VITAMIN B6 RICH FOODS–PYRIDOXINE

avocados, bananas, chicken, chickpeas, dairy products, dried beans, eggs, fish–especially halibut, salmon and tuna, grass-fed beef, lentils, liver, pork, potatoes with skin, seafood, soybeans, sunflower seeds, wheat germ, whole grains and yeast

38.   VITAMIN B7–BIOTIN

avocados, bananas, egg yolks, grapefruit, legumes, liver, mushrooms, nuts, soy beans, swiss chard and watermelon

39.   VITAMIN B9–FOLATE OR FOLIC ACID

apples, asparagus, avocados, baked beans, bananas, beets, broccoli, celery, chickpeas, dried beans, fortified breakfast cereal, fruits especially citrus fruits, green peas, leafy green vegetables, legumes, lentils, liver, melons, mushrooms, nuts, peanuts, rice, romaine, spinach, sunflower seeds, tomato juice and fortified whole grains

40.   VITAMIN B12–COBALAMIN RICH FOODS

grass-fed beef or bison, fortified cereal, cheese, clams, dairy–milk products and yogurt, eggs, fatty fish, fortified vegetarian foods, fresh tuna, mackerel, nutritional yeast, organ meats, poultry, salmon, shellfish, soy milk, fortified vegetarian foods and supplements that provide B12 in its free form that does not require the stomach’s gastric acid for separation

41.   VITAMIN C RICH FOODS

raw vegetables and fresh fruits such as; apples, apricots, asparagus, bananas, bell and chili peppers, beets (steamed), black currents, broccoli, Brussels sprouts, cabbage, cantaloupe, cauliflower, citrus fruits, dark green leafy vegetables, eggs, grapefruit, guava, jicama, kelp, kiwi, leeks, lemons, lettuce, mangos, peaches, papaya, potatoes (baked with skin-on), strawberries, tomatoes and watermelon

42.   VITAMIN D3 RICH FOODS

The best source is 15 minutes of sun exposure to 40% of the body before the application of sunscreen. Dark skinned people need longer exposure.–fish oils, salmon-wild (I serving = 1,000mg), tuna and mackerel–Small amounts are also found in beef liver, cheese, cod liver oil, egg yolks, shrimp, fortified bread, cereals, milk and dairy products and cereals and mushrooms that have been exposed to UV light

43.   VITAMIN E RICH FOODS

ancient grains, almonds, apples, avocados, broccoli, egg yolks, green vegetables that are eaten with healthy fats to assist with absorption, kelp, lobster, nuts, olives, parsley, papaya, salmon, seeds, shrimp, soybeans, tuna, turnip, vegetable oils, wheat germ and whole grains

44.   VITAMIN K1 RICH FOODS

vegetables and vegetable oils

45.   VITAMIN K2 RICH FOODS

chicken (dark meat), some hard cheeses, eggs, meat and fermented foods

46.   VITAMIN E RICH FOODS

ancient grains, broccoli, egg yolks and green vegetables with fats, lobster, nuts, olives, parsley, papaya, salmon, seeds, shrimp, soybeans, spinach, tuna, turnip, vegetable oils, wheat germ and whole grains.

47.   WHITE FRUITS AND VEGETABLES

apples, bananas, cauliflower, cucumber, mushrooms and pears

48.   ZEAXANTHIN RICH FOODS

beets, chard stems, corn, orange bell peppers, rhubarb, squash, tangerines and spinach

49.   ZINC RICH FOODS

almonds, black-eyed peas, brazil nuts, chicken, chickpeas, dried beans, faro, fortified cereal, grass-fed beef, lamb, lentils, maple syrup, meat, nuts and nut butters, oysters, pumpkin seeds, sesame seeds, shellfish, soy products, turkey, wheat germ, whole grains and yogurt

B. HELPFUL FOOD LISTS

The information listed here is not offered as medical advice but to provide you with the opportunity to use foods to improve your health.

1. THE RISK FACTORS FOR ALZHEIMER’S AND THE FOODS THAT REDUCE THEM

RISK FACTORS

AGE

We accumulate beta-amyloid as we age and the risk of Alzheimer’s doubles every ear after the age of 65.

CARDIOVASCULAR DISEASE

80% of those with Alzheimer’s also have cardiovascular disease. Cholesterol encourages the production of beta-amyloid and places the brain under even more stress. High blood pressure and plaque in the blood vessels make then less efficient at delivering oxygen to the brain.

DIABETES

A Japanese study found that people with diabetes, especially type-2 diabetes were twice as likely to develop Alzheimer’s. Those with diabetes had inferior visual working memory and word fluency scores. It is thought that the damaged blood vessels of diabetics have a hard time delivering glucose and oxygen to the nerves of the brain.

DIET

Alzheimer’s has increased in all age groups since the 1970’s. It has been demonstrated that those people with consistently worse cognitive performance had a higher intake of fast food, trans-fats and other poor dietary choices. A well-publicized study found that those consuming a Mediterranean diet were at the lowest risk of developing Alzheimer’s.

AVOID

HYDROGENATED, MODIFIED AND TRANS-FATS

Nitrosamines are the