Foods For Gorgeous Bodies

Superfoods

Beauty comes from within and these 33 colorful nutritional powerhouses come in hues of red, yellow, green, orange, blue and all the colors of healthy living.

Berries for Collagen and Vision

Superfoods Berries

Superfoods Berries

Berries (aronia, blueberry, strawberry, bilberry, raspberry, blackberry) pack powerful collagen-supportive bioflavonoids that bring strength to fine tissues around the eyes. The phytocyanins in deeply colored berries replenish rhodopsin rods for improved night vision. British World War II pilots used to snack on bilberry spread on toast before they flew

Earth and Sea

Superfoods Flax

Superfoods Flax

Flaxseed is cancer preventive, has been shown in many studies to have lignans that act like weak non-toxic estrogen, displacing more toxic forms from the environment. Flaxseed oil can be used with salad dressings.

Flaxseed is a rich source of alpha-linolenic acid or ALA, the earth's version of eicosapentaenoic and docosahexaenoic acids (EPA and DHA), the two primary omega- 3s found in fish. In its original form ALA is known to help to maintain healthy heart rhythm. However, ALA in flax is eventually converted to the omega-3 fatty acids found in fish.

Salmon and other ocean going fish like steelhead save the body the trouble of converting ALA because they are rich in DHA and EPA already. These pre-formed omega-3 fatty acids also help improve blood flow.

Crucifer Saviors

Most of a group of eighty women put on a diet, which included a third of a head of cabbage daily, increased their good estrogen levels within five days.1 Crucifers such as broccoli and cabbage are rich in indole-3-carbinol and sulforaphanes. These increase levels of safe estrogen, as well as protect against carcinogens.2, 3, 4 It is very possible that a head of cabbage a day is a powerful protectant. In a study, women given 500 milligrams of indole-3-carbinol after only one week showed dramatic increases in good estrogen.5

There are many types of crucifers: bok choy, kale, broccoli, kohlrabi, brussel sprouts, mustard greens, cabbage (including red and Chinese), radishes, cauliflower, rutabagas, collards, turnips, horseradish, and watercress. A portion of crucifers' protective power remains after microwaving and cooking.6 Cook crucifers lightly, however, or eat raw. Heat destroys the crucial indole-3-carbinol responsible for some of its potent effects.7

Superfoods Greens

Superfoods Greens

Green and Red

Kale, okra, mustard greens, spinach, and romaine-these are all the delicious sauteed foods rich in calcium and B vitamins and detoxifying chlorophyll. Try beets to detoxify your kidneys and receive the antioxidant powder of betalains.

Touch of the Mediterranean

Superfoods Mediterranean

Superfoods Mediterranean

One of the key foods in the Mediterranean diet is olive oil. Low breast cancer rates in southern Italy are thought to be due to diets rich in olive oil.8 Lower rates in Spain are attributed, at least in part, to olive oil.9

Olive oil is a source of monounsaturated fat.10 These fats seem to have little or no stimulatory effect on cancer cells.11 Avoid frying olive and other oils (fried food) as high temperatures cause oils to lose their protective phytamins.12

Sea Veggies

Brown kelp (also known as kombu) benefits women's breast health.13, 14, 15, 16, 17, 18 Laminaria is rich in algin, which binds heavy metals and toxins. Equally important are kelp's nutritious minerals and immune stimulating chains of complex polysaccharides. Brown kelp is a staple of traditional Japanese diets.19

Seaweed, whether nori, wakame or Laminaria, can be used with every meal-to garnish, for soup, vegetables, sweet cakes, jellies, sauces, tea, salads, sushi. Seaweed is used to make flour for noodles. Buy seaweed noodles at Asian markets and Asiatic food sections of natural food and gourmet markets.

Superfoods Sea Veggies

Superfoods Sea Veggies

Nori makes a crispy snack food and is also used to wrap sushi. To impart a slightly briny taste to chicken soup, add dried kombu, nori or wakame. Use a strip of kombu when cooking beans to soften them. Purchase Japanese sea vegetable "candy" made from kombu and nori. Kombu is most often used to make stock for miso soup, normally eaten in two or more meals each day. Laminaria is the most protective of the seaweeds.

Asian Secrets

Maitake and Shiitake are edible mushrooms, rich in polysaccharide complexes, shown to be protective against cancer.20, 21

Green Tea. Green tea, one of the most widely consumed beverages throughout Asia, has been shown experimentally and in human studies to help protect against breast cancer. 22

References
1 Anon. “Vegetables may reduce estrogen.” Medical Tribune, December 9, 1993: 6.
2 Liu, H., et al. “Indolo[3,2-b]carbazole: a dietary-derived factor that exhibits both antiestrogenic and estrogenic activity.” Journal of the National Cancer Institute, December 7, 1994; 86(23): 1758- 1765.
3 Zhang, Y., et al. “Anticarcinogenic activities of sulforaphane and structurally related synthetic norborrnyl isothiocyanates.” Proceedings of the National Academy of Sciences, April 1994; 91: 3147-3150.
4 Bradlow, H.L., et al. “Effects of dietary indole-3-carbinol on estradiol metabolism and spontaneous mammary tumors in mice.” Carcinogenesis, 1991; 12(9): 1571-1574.
5 Michnovicz, J.J. “Induction of estradiol metabolism by dietary indole-3-carbinol in humans.” Journal of the National Cancer Institute, 1990; 82(11): 947-949.
6 Begley, S. “Beyond vitamins.” Newsweek, April 25, 1994: 45-49.
7 Carper, J. Food—Your Miracle Medicine. New York, NY: Harper Collins, 1993, p. 222.
8 Taioli, E., et al. “Dietary habits and breast cancer: a comparative study of the United States and Italian data.” Nutrition and Cancer, 1991; 16: 259-265.
9 Toniolo, P., et al. “Calorie-providing nutrients and risk of breast cancer [see commentn citation in Medline].” Journal of the National Cancer Institute; 1989; 81: 278-286.
10 Trichopoulou, A., et al. “Consumption of olive oil and specific food groups in relation to breast cancer risk in Greece.” Journal of the National Cancer Institute, January 18, 1995; 87(2): 110-116.
11 Trichopoulou, A., et al. “Consumption of olive oil and specific food groups in relation to breast cancer risk in Greece.” Journal of the National Cancer Institute, January 18, 1995; 87(2): 110-116.
12 Fortes, C. “Re: consumption of olive oil and specific food groups in relation to breat cancer risk in Greece.” Journal of the National Cancer Institute, 1995; 87(13): 1020-1021.
13 Hirayama, T. “Epidemiology of breast cancer with special reference to the role of diet.” Preventive Medicine, 1978; 7: 173-195.
14 Wynder, E.L. “Dietary habits and cancer epidemiology.” Cancer, supplement, 1979; 43(5): 1955-1961.
15 Kagawa, T. “Impact of westernization on the Japanese. Changes in physique, cancer longevity and centerians.” Preventive Medicine, 1978; 7: 205-217.
16 Fujimoto, I., et al. “Descriptive epidemiology of cancer in Japan: current cancer incidence and survival data.” National Cancer Institute Monographys, 1979; 53: 5-15.
17 Nomura, A., et al. “Breast cancer and diet among the Japanese in Hawaii.” American Journal of Clinical Nutrition, 1978; 31: 2020-2025.
18 Teas, J. “The dietary intake of Laminaria, a brown seaweed, and breast cancer prevention.” Nutrition and Cancer, 1983; 4(3): 217-223.
19 Teas, J. “The dietary intake of Laminaria, a brown seaweed, and breast cancer prevention.” Nutrition and Cancer, 1983; 4(3): 217-223.
20 Nanba, H. “Antitumor activity of orally administered ‘Dfraction’ from maitake mushroom (Grifola frondosa).” Journal of Naturopathic Medicine, 1993; 4(1): 10-15.
21 Yamashita, A., et al. “Cellular and humoral factors in the antitumor action of lentinan on mammary tumors.” International Journal of Immunotherapy, 1989; 4: 177-186.
22 Nagasawa, H., et al. “Two-way selection of a stock of Swiss albino mice for mammary tumorigenesis: Establishment of two new strains (SHN and SLN). Journal of the National Cancer Institute, 1976; 57: 425-430.

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