Nature's remedies: 10 Super Foods for Strong Bones

A healthy set of bones provides structure to the body and at the same time it gives protection to the internal organs and anchors the muscles. At the same time, strong bones are required for good posture, balance and strength. To enjoy strong bones, certain key nutrients are required such as calcium, phosphorus, vitamins, beta-carotene, fiber, magnesium, proteins and minerals. There are many healthy foods that promote healthy and strong bones and reduce the chance of achy joints, inflammation, arthritis and so on.
So, if you wish to have strong bones throughout your lifetime, then it is very essential to keep a close eye on your diet plan. When you eat the right type of foods, you can definitely enjoy better bone mass and bone density at any age.
Here are top 10 super foods for Strong Bones.

1. Salmon

   Salmon is a kind of fatty fish that contains a wide range of bone-boosting nutrients such as calcium, protein, vitamin D and omega-3 fatty acids. Both vitamin D and omega-3 fatty acids help to increase the absorption of calcium in the body. Regular consumption of salmon helps to improve bone density and bone accumulation. At the same time salmon is also good for the heart. Salmon can be grilled, poached or baked and you can easily incorporate it into a wide variety of healthy dishes.

2. Milk

   Calcium is the most essential element for strong bones and the best source of calcium is undoubtedly milk. Along with calcium, milk also contain useful nutrients such as potassium, magnesium, riboflavin, phosphorus and Vitamins D, A and B12. All these nutrients are important for healthy bones. An adult person must consume two glasses of milk daily. When it comes to children and teenager they must consume more milk. Depending upon your preference level, you can choose skim, low-fat, or whole milk. Those who do not like the taste of milk can have it by blending it into a smoothie or sauce.

3. Cheese

   Cheese is loaded with good amount of calcium, along with Vitamins D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein. All these nutrients are necessary to enjoy strong bones. Also as cheese is low in lactose, those who are lactose intolerant can also have it. When it comes to cheese there are different varieties available in the market such as cheddar, Swiss, mozzarella, goat cheese, Parmesan and cottage cheese. Regular consumption of small amount of cheese will give your body a healthy set of bones.

4. Yogurt

   Yogurt contains a good amount of calcium and experts say that one cup of yogurt daily is enough to fulfill the calcium requirement of the body. In addition to calcium, yogurt also contains a good amount of Vitamins D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein. If you wish to have strong bones, avoid eating Greek yogurt varieties as they are high in protein content and generally do not contain adequate levels of vitamin D and often have less calcium as compared to traditional yogurts. Those who are health conscious can choose fat-free plain yogurt.

5. Sesame Seeds

   For healthy bone structure, you must also regularly eat sesame seeds which are available throughout the year. Sesame seeds have a nutty flavor and contain various nutrients such as calcium, magnesium, phosphorus and vitamin K and vitamin D. You must daily consume at least one forth cup of these crunchy seeds, in roasted or dried form. You can also sprinkle some sesame seeds on cooked vegetables, toss them into your favorite salad, and add them to stir-fry vegetables. If you do not like the taste of sesame seeds then you can also try sesame butter. Along with sesame seeds you must also include flaxseeds in your diet plan.

6. Collard Greens

   This leafy green vegetable contains a good amount of calcium along with magnesium, omega-3 fatty acids and Vitamin K. All these nutrients are essential to bone health. At the same time the anti-cancer, anti-diabetic, and anti-bacterial properties present in collard greens provide a variety of other health benefits also. One cup of cooked collard greens contains more than one forth of your daily calcium requirement. The best way to consume collard greens is to lightly steam them with fresh garlic and onions. You can also add this leafy green vegetable in salad and soup.

7. Spinach

   Spinach is another easily available vegetable that is high in calcium content. Along with calcium, spinach also contains a good amount of fiber, iron, potassium, magnesium and vitamin A and vitamin C. Just one cup of cooked spinach can provide one fourth of your daily calcium needs. There are different ways to cook this dark green leafy vegetable as it can be grilled, boiled, frozen, canned or eaten raw depending upon how you like to eat it. It makes a good addition to salads, sandwiches and appetizers. Along with spinach, you must also try to eat Chinese cabbage, kale, broccoli and cauliflower to enjoy better bone health.

8. White Beans

   White beans are also one of the best super foods for healthy bones. This legume contains a good amount of calcium, fat free protein, fiber and essential minerals like magnesium, phosphorus and potassium. All these nutrients are essential for bone health. Depending on the type of white beans you choose, one cup of cooked beans can provide a good amount of calcium that prompts healthy strong bones. You can include white beans in soups, salads, stews, bean spreads, casseroles, and baked vegetables. Along with white beans you must also try to eat pinto beans, navy beans and black beans.

9. Tofu

   Tofu is a kind of soy food that contains a very good amount of calcium and plant-based chemicals called isoflavones that are important to promote healthy and strong bones. Half cup of tofu contains more than 800 milligrams of calcium. So, you must regularly eat tofu and other soy-containing foods to increase your calcium intake. Also tofu is a popular choice of people who are lactose intolerant, and do not prefer to consume dairy products, or who want something delicious, nutritious, and different. Whether you get it plain or get it cooked, tofu is a healthy choice for your bones.

10. Sardines

    Another excellent source of calcium and Vitamin D is sardines. In fact, sardines contain good amount of calcium and vitamin D per serving as compared to milk and dairy products. Along with calcium, sardines also contain a good amount of omega-3 fatty acids, phosphorus and vitamin B12. As these little fish are perishable in nature, the most common way to enjoy sardines is from a can. The canned sardines can be added to pizza, salads or any mashed dish. In many places sardines are also available in fresh form and they can be easily added to salads, pastas and sauces.

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Nature's remedies: 10 Super Foods To Fight Stress

Due to hectic lifestyle, many people experience stress and it is a known fact that stress is not good for health. In fact, too much stress in life can cause negative effects on your body, mood and behavior. It can even lead to both short and long-term physical problems such as impaired memory, learning abilities, high blood pressure, coronary heart disease, osteoporosis and a poorly functioning immune system. This is one reason why people look for ways to fight stress.
The best way to fight stress is it to find out the cause behind it and then try to resolve it. At the same time regular exercise, massage and yoga can help to reduce stress levels. However, very few people know that there are certain foods that can also help to combat stress. You just need to eat these foods whenever you are in stress and soon you will feel more relaxed.
Here are top 10 super foods to fight stress.

1. Green Tea

   Green tea contains powerful antioxidants such as polyphenols, flavonoids and catechins. All these antioxidants help a lot in creating positive mood due to their calming effect on the mind and body. Those who drink at least five cups of green tea per day can enjoy better health and mood as compared to those who do not drink less tea. Next time whenever you are in stress, take out some time to enjoy a cup of green tea. Those who do not like green tea can also opt for black tea. The positive impact of green tea will be more amongst people who do not drink alcohol and smoke cigarette.

2. Blueberries

   Blueberries contain plenty of antioxidants that help a lot to reduce the stress level. Blueberries also contain Vitamins C and Vitamin E along with minerals like magnesium and manganese, which are helpful in reducing stress. Regular consumption of blueberries also helps a lot in dealing with depression, insomnia and other mood disorders. As blueberries are rich in fiber content and low in calorie level, this fruit can also be consumed by those who wish to lose weight. You can try blueberries as it is or try them with cottage cheese and add them to a healthy plate of fruit salad. Along with blueberries, cranberries can also help a lot to reduce stress.

3. Milk

   Those who regularly consume milk feel less stressed. One glass of skim milk provides your body with the good amount of antioxidants along with vitamin A, vitamin D, calcium and protein. All these nutrients help to fight the free radicals that get released when you are in stress and help you to calm down soon. The best way to start the day is to have a bowl of whole-grain cereal with low-fat milk. This is regarded as the best stress-fighting breakfast. Also try to drink a glass of warm milk before going to bed to enjoy better sleep. Those who do not like milk can eat milk products such as cottage cheese and yogurt.

4. Spinach

   Dark green vegetable like spinach is rich in Vitamins C, A and B-vitamins. At the same time spinach also contains a good amount of minerals like calcium, potassium, magnesium and phosphorus which help a lot to reduce stress hormones in the body and stabilize the mood. One cup of spinach daily can have relaxing, calming effects on the body and help your body to fight against stress. There are many easy ways to include spinach in your diet. You can add this green leafy vegetable in your omelet, wrap, and sandwich or eat it in the form of a salad.

5. Almonds

   Nuts especially almonds are high in Vitamin E, Vitamin B, magnesium, zinc and healthy oils. At the same time almonds are a great source of fiber. You can eat almonds in raw or roasted form as a healthy snack. Also you can include almonds in desserts and baked food items. Along with almonds you can also eat walnuts and pistachios to lower your stress hormones, reduce blood pressure and boost your energy level.

6. Dark Chocolate

   It has been found that eating about an ounce and a half of dark chocolate daily can hugely reduce the level of stress hormones present in the body. This happens because dark chocolate contains magnesium, which is a mineral that can help to fight against stress, fatigue, depression and irritability. The best part about dark chocolate is that most of us like it and can be consumed in different ways. Whenever you feel stress, immediately eat some dark chocolate and soon it will boost your mood and reduce the stress level. If you like you can also try a warm glass of chocolate milk or any kind of dessert having dark chocolate to fight stress.

7. Salmon

   Salmon is a kind of cold water fish that contains a good amount of omega-3 fatty acids, a kind of strong anti-inflammatory agent. Omega-3 fatty acids boost happy brain chemicals like serotonin and regulate stress hormones like cortisol and adrenaline. At the same time omega-3 fatty acids help brain cells to function more efficiently. You must eat two or three servings of salmon per week. Along with salmon, you can also eat other oily fish such as mackerel, tuna and sardines. If required you can take daily omega-3 fatty acid supplement after consulting your doctor.

8. Oranges

   Oranges are high in Vitamin C that help boost your immunity and it is also an antioxidant, which fights the free radicals that get release when you are in stress. At the same time oranges have significant amounts of Vitamin A and the B vitamins as well as different types of healthy minerals which are good for overall health. The best way to enjoy the benefits of nutrients present in oranges is to drink a glass of fresh orange juice daily. Else you can include oranges in desserts and various baked food items. Along with oranges, you must also eat other citrus fruits.

9. Brown Rice

   Brown rice contains a good amount of B-vitamins, which are extremely important in maintaining cells, tissues and organs. These type of vitamins also help a lot in biochemical reactions involved in energy, brain function, healthy red blood cells, immunity, and cardiac function and so on. When the body gets adequate amount of B-vitamins then there will be less stress in your life and also you do not have to suffer from different types of mood disorders. Next time when you experience irritability and moodiness try to eat brown rice products and soon you will feel better.

10. Avocado

    Avocado contains a good amount of minerals, protein, vitamin C and vitamin E. Also it is high in fiber, potassium and healthy fat. All these nutrients help to regulate the stress hormones in check by keeping nerves and brain cells healthy. Daily consumption of one avocado will significantly lower down your blood pressure level and reduce the stress hormone level. You can eat avocado as it is or add it to your favorite fruit salad plate or smoothie. For better result, try to eat fresh avocado instead on the packaged version.

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Nature's remedies: 10 Superfoods To Curb Diabetes

Diabetes is a kind of disease that gradually affects your entire system and almost every organ of your body like your kidneys, eyes, heart etc. Even though there are many medicines that can control your blood sugar level, it is essential to understand that food is really your best medicine. In fact, one of the leading factors behind the development of Type 2 Diabetes along with many other chronic and degenerative diseases is poor diet.
There is no stage of Type 2 Diabetes that cannot be controlled by making some smart dietary changes. To prevent and control diabetes, there are some Superfoods that can stabilize or even lower your blood sugar level when eaten on regular basis in appropriate portions. These Superfoods have a bigger impact on your blood sugar than others.
Here are top 10 Superfoods to Curb Diabetes.

1. Beans

   Beans are good source of dietary fiber and are also rich in protein, magnesium and potassium. All these minerals are very important for those who have diabetes and so when planning a diet plan for diabetes it is essential to include them. Beans can slow the digestion process and help to maintain blood sugar level after eating a meal. When it comes to beans you can choose kidney, pinto, navy, white, navy, lima, pinto, garbanzo, soy or black beans depending upon which one you like to eat. You can add beans to soup or salad.
   

2. Dark Green Leafy Vegetables

   Dark green leafy vegetables are very low in calories and carbohydrates and contain a good amount of vitamin C, insoluble fiber, magnesium and lots of calcium. All these nutrients are absolutely essential for diabetics as they have virtually no impact on your blood sugar level. Studies show that leafy veggies lower the risk of type-2 diabetes. Those who are diabetic must have two servings of dark green vegetables such as spinach, kale, chard, collard greens, mustard greens and other leafy greens daily in their diet plan.
   

3. Berries

   Berries of all kind are packed with antioxidants, vitamins and fiber that can hugely control your blood sugar level and help protect against cancer and heart diseases. You can choose different types of berries like strawberries, cranberries, black berries and so on. In fact berries make a smart substitute when you feel the urge to eat something sweet. You can add fresh berries in cereals and salads, and keep use the dried versions as a healthy snack. You can also use berries to make low sugar desserts for diabetics.
   

4. Fish

   Fishes that are high in Omega-3 fatty acids must also be consumed on regular basis by those who are diabetic. At the same time fishes are a good source of protein, and a great substitute for higher-fat meats. Aim to eat fish at least twice a week. Cold water fatty fishes like salmon, sardines, halibut, herring, mackerel, and tuna are good for those who are diabetic. You must eat baked or grilled fish and try to avoid breaded and deep fat fried variety. Those who do not eat fish must take fish oil supplements after consulting a doctor.
   

5. Whole Grains

   Whole grain food products contain a wide variety of nutrients including magnesium, chromium, omega 3 fatty acids and folate. Whole grains can help to maintain blood sugar level and can help reduce blood pressure and LDL (“bad”) cholesterol. Whole grains also contain powerful plant chemicals, lignans and flavonoids, which may play a role in preventing heart disease. Thus, those who are diabetic must switch from rice to brown rice and from refined flour to whole wheat flour to enjoy many health benefits.
   

6. Nuts

   Nuts contain healthy fats, vitamins, fiber and lots of minerals such as magnesium and vitamin E.9 that can stabilize blood sugar level. Nuts help reduce insulin resistance and help fight heart disease. Those who are diabetic, or those who want to avoid Type 2 diabetes, must eat nuts on regular basis. Nuts of all sorts – walnuts, pecans, almonds, pea nuts and so on are great for controlling blood sugar. The best way to eat nuts is after they have been soaked overnight to release their enzyme inhibitors. Take a hand full of nuts and place them in a bowl of water, leave them to sit over night and in the morning discard the water and then eat the nuts.
   

7. Olive Oil

   Olive oil is loaded with antioxidants and monounsaturated fats that reduce the risk of heart disease and help keep blood sugar steady by reducing insulin resistance. Olive oil also helps in losing weight which is very essential for those who are diabetics. When it comes to olive oil you must choose the extra virgin olive oil (EVOO) which is minimally processed and contains more than 30 antioxidant and anti-inflammatory plant compounds. You can add olive oil on salads and use it to sauté meat and veggies.
   

8. Yogurt

   Yogurt is rich in protein, Vitamin D and calcium. Several studies have shown that people who eat plenty of calcium-rich foods can easily lose weight and are also less likely to become insulin resistant. Yogurt can also help build strong bones and teeth. Use nonfat plain yogurt and eat as it is or else add it to bowl of fresh fruit. Along with low fat yogurt you can also include low fat milk in your diet plan to control your blood sugar level.
   

9. Cinnamon

   There are several components in cinnamon that promotes glucose metabolism and reduces cholesterol. It has been found that in people with diabetes; just half teaspoon of cinnamon powder in a day can significantly decrease fasting blood glucose levels and increase insulin sensitivity. There are many ways to add cinnamon in your diet. You can sprinkle some in your coffee, stir it into your morning oatmeal, or add it to chicken or fish dishes. Else you can soak a medium sized cinnamon stick in hot water to make a refreshing cup of cinnamon tea.
   

10. Sweet Potatoes

    Sweet potato is a kind of starchy vegetable that contains the antioxidant beta-carotene along with vitamin A, Vitamin C, potassium and fiber. All these components help lower blood sugar. Those who are diabetic must use sweet potatoes in place of regular potatoes for a lower GI alternative. Whether you like grilled or baked sweet potatoes try to cook then with the skin on, since most of the nutrients are next to it. You can also eat sweet potatoes steamed, broiled or stewed, as a side dish, in salads, soups, casseroles or other dishes.
    

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Nature's remedies: 10 Superfoods That Prevent Breast Cancer

Breast cancer is the most common form of cancer and also the deadliest of all cancers.  The World Health Organization (WHO) has predicted that by 2020 the number of breast cancer cases will be much higher. In fact, it is believed that in coming few years one in every eight women would run the risk of developing breast cancer in her lifetime. This figure has been also estimated by the Indian Council of Medical Research (ICMR).
Breast cancer is a complex disease, and many factors contribute to it such as genetics along with lifestyle and dietary factors. However breast cancer can be prevented with certain healthy habits such as limiting alcohol consumption, avoid smoking, controlling your weight, breast feeding, avoiding exposure to radiation and environmental pollution, and limiting the duration of hormone therapy, staying physically active and regular medical checkups. At the same time following a healthy diet plan can also reduce the risk of breast cancer to a great extent. There are certain food items that help to fight malignant cancer cells at the onset and thus help in preventing breast cancer.
Here are top 10 Superfoods that Prevent Breast Cancer.

1. Broccoli

   Broccoli contains cancer-fighting compounds known as indole-3-carbinol. This particular chemical converts the type of estrogen that causes cancer into a more cancer-protective type of estrogen and help in reducing the risk of various types of cancers such as breast, bladder, lymphoma, prostate and lung cancer. Try to eat five portions of broccoli in a day to help protect against breast cancer. Cooked broccoli supply more health benefits than raw broccoli. Along with broccoli, try to include other cruciferous vegetables such as cabbage, kale, and cauliflower in your diet plan in order to reduce the risk of breast cancer.
   

2. Salmon

   Salmon is a kind of oily fish that contains a good amount of omega-3 fatty acids which slows down the growth of cancerous tumors and also boosts the immune system. At the same time salmon is also a smart lean protein source along with vitamins B12 and D. All these elements provide your body with the nutrients required to regulate cell growth and prevent cancer. You can eat salmon by steaming it, baking it or grilling it. For better result try to eat three portions of fresh salmon each week. Along with salmon, other oily fishes that can prevent breast cancer are mackerel, sardines, trout, sea bass and tuna. 
   

3. Turmeric

   Turmeric contains a substance known as Curcumin that can inhibit various types of cancer cells such as breast, gastrointestinal, lung, and skin cancer. According to various research works it has been found that turmeric helps a lot to prevent breast cancer from spreading to the lungs when combined with certain drug-based therapy. It has several cancer-fighting properties and it actually repairs DNA that has been damaged by radiation. You can enjoy the protective benefits of Curcumin by just adding little bit of turmeric powder to your foods or eat a pinch of raw turmeric with water every morning on an empty stomach.
   

4. Blueberries

   Blueberries are power-packed with vitamins, minerals, and antioxidants that can aid in breast cancer prevention. The phytochemicals present in blueberries work together to prevent the growth and spread of various forms of breast cancer. At the same time blueberries are rich in antioxidants such as ellagic acid which has anticancer properties which destroy cancer-causing substances and slow the growth of tumors. Along with blueberries, other types of berries that can prevent breast cancer are strawberries, raspberries, blackberries, blueberries, and cranberries. To reap the benefits of blueberries try to eat them fresh instead of the packaged versions.
   

5. Tomatoes

   Tomatoes contain lycopene, a powerful antioxidant that can prevent the development of breast cancer by stopping cancer cell growth. According to the American Institute for Cancer Research, lycopene also stops the growth of tumors by interfering with abnormal cell growth. Along with breast cancer, lycopene is also beneficial in stopping other types of cancer cells from growing, including lung, and endometrial. To enjoy the benefits of tomatoes, you can eat cooked, concentrated or processed tomatoes. However the best option is to drink half glass of tomato juice daily.
   

6. Garlic

   Studies show that garlic also helps in preventing breast cancer. The sulfur compounds present in garlic speeds DNA repair, and kills cancer cells connected with breast cancer, mouth cancer, stomach cancer, and colon cancer. To get the most benefit, peel and chop the garlic cloves and let them sit for about fifteen minutes before cooking. Also crush or swallow a piece of garlic every morning in order to live a cancer-free life. However people on blood thinners and certain other medications should talk with their doctor before taking garlic supplements.
   

7. Pomegranate Juice

   According to some research works it has been found that pomegranate destroys breast cancer cells without affecting the healthy cells. Also it contains polyphenol- an ellagic acid with anti-oxidant properties that prevents the formation of new breast cancer cells. Pomegranate makes a delicious and healthy addition to any fruit salad and fruit based dessert. You can include pomegranate in any breast cancer prevention diet, in either fruit or juice form.
   

8. Flaxseed

   Flaxseed contains high levels of lignans, which protect against estrogen-dependent cancers such as breast cancer. Flaxseed or flaxseed oil is among the few sources of the essential omega-3 fatty acid ALA which forms a protective shield against cancer cells responsible for causing breast cancer. You can add powdered flaxseed to yogurt or a smoothie to create a richer and nutty flavor. You can also add flaxseed oil to salad dressings too or integrate them into baked goods, such as cookies or muffins.
   

9. Spinach

   Spinach contains an antioxidant known as lutien which plays a key role in guarding against breast cancer along with mouth, esophagus, and stomach cancer. It is also rich in zeaxanthin and carotenoids that remove unstable molecules called free radicals from your body before they damage it. Women must eat spinach at least twice a week in order to reduce the risk of breast cancer. Spinach can be enjoyed in the form of a salad, soup, steamed, sautéed or stirred. Along with spinach also eat other green leafy vegetables such as kale, collard greens, Swiss chard, or romaine lettuce.
   

10. Walnuts

    Walnuts contain many helpful nutrients and healthy omega-3 fatty acids, which help your body fight inflammation that actually slow down the growth of breast cancer tumors. Research suggests that walnut is particularly effective at protecting your cells against environmental exposures that may increase the risk for cancer. Regular consumption of walnuts can help you keep breast cancer at bay. Heath experts suggest eating two ounces of walnuts in a day in order to slow down the development and growth of breast cancer tumors.
    

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Nature's remedies: Which Fruits Are Good for Diabetics to Eat?

According to the National Diabetes Information Clearinghouse, or NDIC, people with diabetes can eat most fruits without any problems. However, whole fresh fruits are best. Avoid canned fruits, which have added syrups, or dried fruits, which are sometimes coated with sugars. Avoid fruit juice in favor of whole fruits. Not only is whole fruit more filling and with more fiber, but it's also lower in sugar.

Strawberries

According to the Mayo Clinic, you can eat any fruits as long as the serving you're having doesn't have more than 15 g of carbohydrates. What makes some fruits better than others is that 15 g of carbs might mean a large serving of one fruit but a small serving of another. Strawberries fall into the first category. For 15 g of carbs, you can eat one and a quarter cup of whole strawberries. As a comparison, you only get half a cup of mango or a three quarter of a cup of pineapple for the same amount of carbs.

Fiber is essential to a diabetic because it can help him stabilize blood sugar, according to HelpGuide. Raspberries have one of the highest amount of fiber of any fruits, at 8 g of fiber per serving of blackberries, which equals 1 cup of raspberries. Blackberries are also high in fiber. They contain 7.6 g of fiber per cup.

Grapefruit

Grapefruit is at the bottom of the glycemic index. The glycemic index is the measurement of how much a specific food affects blood sugar. According to the Center for Integrative Medicine of the University of Wisconsin, grapefruit has a glycemic index of 25. The only other fruit under 30 is peach, which has a glycemic index of 28. At the other end of the scale are watermelon, pineapple and raisins, all of which have a glycemic index of more than 60.

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Nature remedies: 9 Sensational Spring Superfoods

There are so many things I love about spring but one of my favorites is the fresh food that starts popping up.  Here are some of my favorite spring superfoods:

Fiddleheads—The young, coiled shoots of ferns that arrive in spring, fiddleheads are packed with potassium, vitamin C, niacin, chlorophyll, and beta carotene.  They are delicious sautéed in olive oil with a bit of sea salt.
 

Asparagus—Asparagus is a nutritional powerhouse replete with vitamins K, C, A, folate, B1, B2, niacin, B6, manganese, potassium, magnesium, and selenium.  It helps to cleanse and strengthen the kidneys due to its high content of the mineral potassium.  Potassium helps reduce water retention in the body and balance blood pressure.  Its rutin content helps maintain healthy blood vessels and aids the prevention of hemorrhoids.  Bigger is not better when it comes to asparagus. Choose thin stalks for maximum flavor without the woody texture of thicker stalks.  To use, flex the stalk with both hands and it will naturally break off the woody portion of the plant.  Use the top portion.
Dandelion Greens—Instead of hunting these greens down to eliminate them from your garden, it’s time to give dandelions the respect they deserve.  They strengthen the liver and kidneys by helping to reduce the body’s toxic burden.  Their innate bitterness stimulates digestive juices, helping to improve digestion, particularly of fats.  Their bitter properties also encourage bowel regularity.  Avoid picking dandelion greens near road sides or in areas that have been sprayed with pesticides.  The small dandelion leaves are best, particularly early in the season as they are less bitter.  Pan-fry them in a little water, olive oil, and garlic.  Cover until cooked (usually just a few minutes) and remove from the heat.  Add a touch of fresh lemon juice or balsamic vinegar and sprinkle a little sea salt over them for a delicious side-dish.

Peas—Peas are surprisingly nutritious.  They are packed with important nutrients like vitamins A, B1, B6, C, K, folate, and beta carotene, as well as the minerals iron, potassium, magnesium, and zinc.  Their combination of nutrients helps to reduce harmful homocysteine levels in the body that have been linked to heart disease, diabetes, and cancer.  Add peas to soups, stews, curries, or eat them fresh by snapping them out of their pods as a snack.
 

Nettles—Most people are not aware that this common garden weed is a powerhouse of nutrition and an excellent addition to soups or stews.  Nettles are proven to reduce seasonal allergy symptoms (check out my book Allergy-Proof for more information), and reduce water retention, while strengthening the liver, adrenal glands (the glands that deal with stress and boost energy), and kidneys.  If you’re picking them yourself, be sure to find an experienced herbal guide and to wear thick gloves.  Cooking destroys the stinging part of the plant. It is an excellent addition to soups and stews.

Artichokes—Studies show that artichoke helps with irritable bowel syndrome, eases digestive disturbances, and lowers high blood pressure.  Globe artichokes contain a phytonutrient called cynarin that supports healthy liver function and boosts the detoxification of harmful chemicals.  Recent studies show that artichoke helps with digestive troubles, irritable bowel syndrome, and lowering high blood pressure.  To cook artichokes, choose ones that feel heavy, trim off the outer leaves and use only the “heart” or inner portion.

Garlic—Revered as sacred by the ancient Egyptians, garlic has anti-fungal, anti-bacterial, anti-viral, and even anti-cancer properties.  Over 1000 scientific studies uphold garlic’s healing status, due largely to its natural chemical component, allicin.

Rhubarb—Did you know that only one cup of cooked rhubarb contains 348 mg of calcium, making it one of the best sources of usable calcium?  Due to its high calcium content, rhubarb helps maintain strong bones and teeth.  But, it is also been shown to be helpful against some forms of cancer and for maintaining healthy heart function. Eat only the stems since the leaves are toxic. Stew rhubarb by cutting it into 1-inch pieces, adding a bit of water, and cooking until soft. Sweeten with a bit of stevia or honey.

Leeks—Compounds known as allyl sulphides found in leeks are protective against many types of cancer, especially prostate and colon cancers.  The same compounds also reduce the risk of heart disease and stroke, while lowering high blood pressure.  Leeks also contain zeaxanthin and lutein—two phytonutrients that help prevent macular degeneration and other eye disorders.  They are also high in vitamins A and K, and the minerals iron, calcium, potassium, magnesium, and phosphorus.

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Sea Buckthorn: Ancient Healer and Modern Superfood

An ancient Tibetan healing secret is finally being discovered in the West.  For thousands of years Tibetans used a fruit that grows wild in the Himalayan Mountains as food and medicine to treat many serious health conditions ranging from breathing disorders to skin problems.  Now science is proving that sea buckthorn is potent natural medicine.
Like many superfoods, sea buckthorn contains numerous powerful antioxidants that help the body deal with free radical damage (now linked to almost every illness and aging).  But sea buckthorn doesn’t stop there, it is also an excellent source of important Omega 7s.  That’s not a typo.  You may have heard of Omega 3s, 6s, and 9s, but 7s are also important.  And sea buckthorn is one of the best sources of this critical essential fat.

Nutrient Powerhouse
Sea buckthorn also contains over 190 nutrients and phytonutrients, making it an extreme superfood.  It has plentiful amounts of flavonoids—phytonutrients found in research to prevent cancer cells from multiplying while reducing pain and inflammation, and contributing to weight loss in overweight individuals.  The superfruit also contains plentiful amounts of the important healing enzyme superoxide dismutase (SOD)—actually, four times more than ginseng, another good source of SOD.

Breathing Conditions and Heart Disease
Asthma, chronic coughs, other breathing disorders, and skin conditions are a few of the traditional uses for sea buckthorn, but it has also been shown to improve the health of eyes, mouth, and mucous membranes.  Other research shows it dramatically reduces harmful cholesterol levels and C-reactive protein, which is known to inflame and damage cells and be linked to illnesses like heart disease.

GI Healing
Its anti-ulcer compounds combined with its natural anti-inflammatories make sea buckthorn an excellent choice for gastrointestinal complaints.  The oil appears to provide a protective and healing coating to the stomach and gastrointestinal (GI) tract, reducing the effects of harmful microbes like E-coli.

Skin Regenerator
When it comes to skin conditions, it has been shown effective in a wide variety of ailments, including:  acne, burns, dermatitis, eczema, rosacea, stretch marks, and wounds.  Many of its 190 nutrients are likely at work in these conditions but its high amounts of Omega 7s cause skin cell regeneration, minimizing wrinkling and the appearance of aging skin.  Based on research published in the journal Biochemical and Biophysical Research Communications scientists concluded that sea buckthorn could be used as a therapeutic agent against inflammatory skin diseases.

Cancer Fighter
Sea buckthorn’s cancer-fighting abilities are impressive.  In a study published in ISRN Pharmacology, researchers found that sea buckthorn was effective at killing cancer cells and lymphatic leukemia.  Other research published in the journals Fitoterapia and Nutrition and Cancer showed that seabuckthorn exhibited remarkable antitumor activity and anticancer effects.

Weight Loss
As if all of the above wasn’t enough reason to love sea buckthorn, this overachieving superfruit also helps with weight loss.  Few foods can match sea buckthorn’s high levels of Omega 7s which work as signals to stop the body from storing fat.  It also helps people keep the weight off once its lost.

Cognitive and Motor Impairment
Multiple studies show sea buckthorn’s effectiveness at reducing cognitive impairment and the treatment of a condition called dyskinesia.  Dyskinesia is a degenerative neurological condition involving motor impairment.  Research published in Medical Science Monitor found that sea buckthorn fruit extract has a protective effect against dyskinesia.

Super-immunity, Energy-Boosting, and UV Protection
It’s no surprise that any food this rich in nutrients would also boost the immune system and energy levels.  Sea buckthorn oil also works as a natural sun-protectant.

What to Look For
Hexane is used in the processing of most sea buckthorn on the market, even by many companies claiming “vegetable oils” used in the extraction of sea buckthorn’s therapeutic compounds.  Choose a reputable company that is committed to the highest standards of purity.  There are many different sea buckthorn products, including:  berry oil and berry oil capsules, seed oil and seed oil capsules, powder concentrates and capsules containing the concentrated powder, as well as skin care products.

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