FROM starting your day with a bowl of bran flakes with whole milk, having an omelette for lunch and tucking into lamb for dinner, there are many ways to add some daily goodness into your diet.
In Foods That Heal, Dr C Norman Shealy reveals the foods that can be used as natural remedies to prevent and cure common ailments.
Dr Shealy said: “Food is required for life. From the simplest organism to the most complex of animals, all require a variety of essential nutrients to stay alive and function healthily.
“Simple tweaks to your everyday diet could add up to huge changes in your future health.”
Natasha Harding reveals some of the foods that should be incorporated into your diet for optimum health.
PREVENT TOOTH DECAY
Cheese: A source of energy which contains immunity-boosting protein, bone-building calcium and fat, vitamins and minerals.
Eating cheese after a meal has been shown to help prevent tooth decay by forming a protective film on the tooth surface and stimulating the production of saliva, helping to guard against acid damage.
STRENGTHEN BONES
Whole milk: It contains essential amino acids, the building blocks of our tissues, important in the development of the brain and nervous system, and also protein.
In addition, it’s a good source of bone and teeth-strengthening calcium.
PROTECT YOUR GUT
Greek yoghurt: It is made by straining it to remove the whey, resulting in a thick yoghurt with less sugar, more protein and fewer carbohydrates than regular yoghurt.
It’s a powerhouse of protein and a good source of bone-building calcium, tissue-building essential amino acids, and probiotic micro-organisms — healthy bacteria that may be beneficial to the gut.
However, it is high in saturated fat and the levels of protein, sugar, and added ingredients will vary.
Check the label. The main ingredients should be active live culture and milk.
Some products miss out the straining process and use added thickeners and proteins instead.
NEUROLOGICAL HEALTH
Duck eggs: Are alkalising, with anti-cancer properties.
They are a good source of folate and vitamin B12, which contribute to healthy brain function.
One duck egg contains over half of your recommended daily value of vitamin B12, which helps to maintain healthy red blood cells and contributes to neurological health.
IMMUNE STRENGTHENING
Acai berries: Often called a superfood, these are a purple palm fruit native to South America.
Mainly available in concentrate or capsule form, acai can also be made into drinks and foods.
Acai provides exceptionally high levels of antioxidants and was traditionally used to combat ageing and help weight loss.
They also have a multitude of health benefits, including strengthening immunity, reducing inflammation, improving heart health and potentially protecting against cancer.
MIGRAINE PREVENTION
Apples: Are rich in antioxidants, vitamins and minerals.
The antioxidants prevent disease and strengthen the immune system, fighting bone disease and inflammation.
Apples are low in calories but rich in fibre, promoting digestion.
The carbohydrates and sugar in apples are good for quick energy.
Apples have been recommended for acid reflux, and some people swear that eating an apple dispels migraines.
FOR YOUR VISION
Apricots: Whether it’s fresh or dried fruit, apricots are very low in saturated fat, sodium and cholesterol, and are a good source of fibre.
Apricots are packed with beta-carotene for heart health and are a good source of vitamins A, C, E and K, as well as potassium.
Apricots provide health benefits for the immune system, vision, skin and bone strength.
HEART HEALTH
Avocado: Dubbed a superfood, avocados are grown in warm climates.
They minimise the negative effects of more inflammatory meals and contain healthy fats.
They are extremely low in sodium and cholesterol and a good source of dietary fibre, but high in calories, so should be eaten in moderation.
Avocados are rich in fatty acids that are crucial to both brain development and heart health.
CANCER PROTECTION
Blueberries: Considered the powerhouse of the fruits, commercial blueberries contain more antioxidants than any other commonly grown fruit — and wild blueberries are even higher in antioxidants than shop bought varieties.
Blueberries contain optimal amounts of anthocyanins, and hydroxycinnamic acids (which optimise brain function and tissue health); hydrobenzoic acids — (which protect your gut-brain connection); flavanoids and other phenol-related poly nutrients (the body’s repair system).
Blueberries provide a multitude of healing benefits from mood and memory to heart and skin health, strengthened immunity, bone strength and purported cancer protection.
CONSTIPATION
Bran flakes: Many breakfast cereals contain bran flakes, which are high in fibre and help those prone to constipation.
Bran flakes are low in fats and sugars and high in immune-boosting vitamin A and metabolism-boosting iron, but these amounts can vary, so check products.
HEALTHY NERVOUS SYSTEM
Oats: Some oats are gluten free, and all are high in protein.
A bowl of oatmeal for breakfast is packed with minerals, including calcium, potassium and magnesium.
Along with B-complex vitamins, these are vital for maintaining a healthy nervous system.
BLOOD SUGAR REGULATOR
Saffron: The spice prized for its vibrant yellow colour and unique flavour is made from the dried stigmas of the crocus flower.
It takes 4,500 crocus flowers to produce one ounce of saffron spice, and comes with the highest price tag of the common spices.
It has many benefits, as an antioxidant, immunity booster and blood-sugar regulator.
NERVE FUNCTION
Lamb: Low in sodium and a good source of protein, lamb contains energy-boosting niacin, immunity-boosting zinc, and vitamin B12, essential for red blood cell production and nerve function.
MANAGING CHOLESTEROL
Shiitake mushroooms: Great for maintaining a healthy immune system and lowers cholesterol.
These mushrooms contain eritadenine, which encourages body tissues to absorb cholesterol and lower the amount circulating in the blood.
Shiitakes also have antiviral and anticarcinogenic effects.
- This is an edited extract from Foods That Heal: A Practical A-Z guide to over 1,000 food remedies to prevent, cure and soothe by Dr C. Norman Shealy, MD, PhD (Thorsons, £20), published, January 15.
