Better nutritional content

Fruits, vegetables and plant foods are packed with nutrients, including vitamins, minerals and other health-promoting phytochemicals. Heating, however, destroys a fair bit of them.

Vitamins are destroyed, proteins are structurally spoilt, and minerals are converted from their organic and absorbable state to a state whereby they are not easily assimilated by the body.

Water-soluble vitamins, such as vitamins B and C, also get leached out of foods during the cooking process.

Naturally, raw food is thus more nutritious than its cooked counterparts.

Dr Ann Wigmore, one of the most well-known proponents of raw diets, even suggests that over 80% of the nutrition in food is destroyed via cooking!

It is often believed that foods which grow in the wild are the most nutritious.

Life-giving and health-promoting enzymes, too

Raw foods contain high levels of enzymes, which assist in digestive processes as well as contribute to good health in other ways.

By eating raw foods, we reduce the need for the body to produce its own digestive enzymes. This frees up energy which the body can then use to carry out other important work, such as healing, cell repair and rejuvenation, fighting off foreign invaders, etc.

More enzymes would also be available for various uses by the body, including healing and the regulation of metabolic processes in the body.

On the other hand, since enzymes are killed by heat, cooked food is virtually devoid of them. The consumption of a largely cooked diet thus hampers digestive processes in the body, causing the production of excessive amounts of toxic by-products.

Excess energy usage, poor digestion and excessive toxin production – these are the reasons why we often feel tired, sluggish, and lethargic after a heavy meal of cooked food, while we would feel light and energetic after having a salad and a glass of fresh juice.

Further, the pancreas is overworked to produce the additional enzymes the body needs, enzymes which could have been obtained from raw foods. This contributes to long-term degenerative conditions.

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Sesame seeds Sesame seeds

Sesame seeds add a nutty taste and a delicate, almost invisible, crunch to many Asian dishes. They are also the main ingredients in tahini (sesame seed paste) and the wonderful Middle Eastern sweet call halvah. They are available throughout the year.

Sesame seeds may be the oldest condiment known to man dating back to as early as 1600 BC. They are highly valued for their oil which is exceptionally resistant to rancidity. "Open sesame," the famous phrase from the Arabian Nights, reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum.

Food Chart
This chart graphically details the %DV that a serving of Sesame seeds provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Sesame seeds can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Sesame seeds, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

* Health Benefits
* Description
* History
* How to Select and Store
* How to Enjoy
* Individual Concerns
* Nutritional Profile
* References

Health Benefits

Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

Rich In Beneficial Minerals

Sesame seeds are a very good source of copper and a good source of magnesium and calcium. Just a quarter-cup of sesame seeds supplies 74.0% of the daily value for copper, 31.6% of the DV for magnesium, and 35.1% of the DV for calcium. This rich assortment of minerals translates into the following health benefits:

Copper Provides Relief for Rheumatoid Arthritis

Copper is known for its use in reducing some of the pain and swelling of rheumatoid arthritis. Copper's effectiveness is due to the fact that this trace mineral is important in a number of antiinflammatory and antioxidant enzyme systems. In addition, copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin--the ground substances that provide structure, strength and elasticity in blood vessels, bones and joints.

Magnesium Supports Vascular and Respiratory Health

Studies have supported magnesium's usefulness in:

* Preventing the airway spasm in asthma
* Lowering high blood pressure, a contributing factor in heart attack, stroke, and diabetic heart disease
* Preventing the trigeminal blood vessel spasm that triggers migraine attacks
* Restoring normal sleep patterns in women who are experiencing unpleasant symptoms associated with menopause

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Pumpkin seeds Pumpkin seeds

Subtly sweet and nutty with a malleable, chewy texture, the roasted seeds from inside your Halloween pumpkin are one of the most nutritious and flavorful seeds around. While pumpkin seeds are available year round, they are the freshest in the fall when pumpkins are in season.

Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family.

Food Chart
This chart graphically details the %DV that a serving of Pumpkin seeds provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Pumpkin seeds can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Pumpkin seeds, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

* Health Benefits
* Description
* History
* How to Select and Store
* How to Enjoy
* Individual Concerns
* Nutritional Profile
* References

Health Benefits

Pumpkin Seeds May Promote Prostate Health

Benign prostatic hypertrophy, or BPH, is a condition that commonly affects men 50 years and older in the United States. BPH involves enlargement of the prostate gland. One of the factors that contributes to BPH is overstimulation of the prostate cells by testosterone and its conversion product, DHT (dihydrotestosterone). Components in pumpkin seed oil appear able to interrupt this triggering of prostate cell multiplication by testosterone and DHT, although the exact mechanism for this effect is still a matter of discussion. Equally open for discussion is the relationship between pumpkin seed oil extracts (which could be purchased in the form of a dietary supplement) and pumpkin seeds themselves. The prostate-helpful components found in the oil extracts are definitely found in the seeds; the only question is whether the amount of seeds eaten for a normal snack would contain enough of these prostate-supportive components. The carotenoids found in pumpkin seeds, and the omega-3 fats found in pumpkin seeds are also being studied for their potential prostate benefits. Men with higher amounts of carotenoids in their diet have less risk for BPH; this is the connection that has led to an interest in pumpkin seed carotenoids.

Zinc is one further nutrient found in pumpkin seeds that might impact prostate function. The fact that pumpkin seeds serve as a good source of zinc may contribute to the role of pumpkin seeds in support of the prostate. However, studies about the relationship between zinc and BPH show mixed results, and more research is needed to determine the circumstances under which zinc might be helpful versus harmful.

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Sunflower seeds Sunflower seeds

Looking for a health-promoting snack? Enjoy a handful of mild nutty tasting sunflower seeds with their firm but tender texture to take care of your hunger and get a wealth of nutrition at the same time. Sunflower seeds are available at your local market throughout the year.

Sunflower seeds are the gift of the beautiful sunflower that has rays of petals emanating from its bright yellow, seed-studded center. The flower produces grayish-green or black seeds encased in tear-dropped shaped gray or black shells that oftentimes feature black and white stripes. Since these seeds have a very high oil content, they are one of the main sources of polyunsaturated oil.

Anti-Inflammatory and Cardiovascular Benefits from Sunflower Seeds' Vitamin E

Sunflower seeds are an excellent source of vitamin E, the body's primary fat-soluble antioxidant. Vitamin E travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol. By protecting these cellular and molecular components, vitamin E has significant anti-inflammatory effects that result in the reduction of symptoms in asthma, osteoarthritis, and rheumatoid arthritis, conditions where free radicals and inflammation play a big role. Vitamin E has also been shown to reduce the risk of colon cancer, help decrease the severity and frequency of hot flashes in women going through menopause, and help reduce the development of diabetic complications.

In addition, vitamin E plays an important role in the prevention of cardiovascular disease. Vitamin E is one of the main antioxidants found in cholesterol particles and helps prevent free radicals from oxidizing cholesterol. Only after it has been oxidized is cholesterol able to adhere to blood vessel walls and initiate the process of atherosclerosis, which can lead to blocked arteries, heart attack, or stroke. Getting plenty of vitamin E can significantly reduce the risk of developing atherosclerosis. In fact, studies show that people who get a good amount of vitamin E are at a much lower risk of dying of a heart attack than people whose dietary intake of vitamin E is marginal or inadequate. Just a quarter-cup of sunflower seeds contains 90.5% of the daily value for vitamin E.

Sunflower Seeds' Phytosterols Lower Cholesterol

Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.

Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." But why settle for an imitation "butter" when Mother Nature's nuts and seeds are a naturally rich source of phytosterols-and cardio-protective fiber, minerals and healthy fats as well?

In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States.

Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams), and English walnuts and Brazil nuts the lowest (113 mg/100grams and 95 mg/100 grams). (100 grams is equivalent to 3.5 ounces.) Of the nuts and seeds typically consumed as snack foods, sunflower seeds and pistachios were richest in phytosterols (270-289 mg/100 g), followed by pumpkin seeds (265 mg/100 g).

Calm Your Nerves, Muscles and Blood Vessels with Sunflower Seeds' Magnesium

Sunflower seeds are a good source of magnesium. Numerous studies have demonstrated that magnesium helps reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke.

Magnesium is also necessary for healthy bones and energy production. About two-thirds of the magnesium in the human body is found in our bones. Some helps give bones their physical structure, while the rest is found on the surface of the bone where it is stored for the body to draw upon as needed.

Magnesium counterbalances calcium, thus helping to regulate nerve and muscle tone. In many nerve cells, magnesium serves as Nature's own calcium channel blocker, preventing calcium from rushing into the nerve cell and activating the nerve. By blocking calcium's entry, magnesium keeps our nerves (and the blood vessels and muscles they ennervate) relaxed. If our diet provides us with too little magnesium, however, calcium can gain free entry, and the nerve cell can become overactivated, sending too many messages and causing excessive contraction. Insufficient magnesium can thus contribute to high blood pressure, muscle spasms (including spasms of the heart muscle or the spasms of the airways symptomatic of asthma), and migraine headaches, as well as muscle cramps, tension, soreness and fatigue. A quarter cup of sunflower seeds provides 31.9% of the daily value for magnesium.

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Our conciousness is what controls our brain and our body.  Do you believe your are your body or you are your brain?  OK, if I ask you to think of a pink elephant with purple spots.... your brain is busy thinking of the image.  So who is looking at the elephant?  You are.  The real you that has lived forever.  We have been blessed with a brain that is a wonderful computer to use to control these bodies or vehicles we have been given for use on this planet at this time.  Our brains work using electricity.  These amazing units are sending out impulses constantly to keep us alive.  What if we could get better control over the computer called our brain, to send messages of  health and vitality to the cells of the body?  Well, good news!  We can!

If you look into the study of quantam physics, you will see that when scientist break down molecules to their smallest particles, they find energy!  We are made up of energy!  Space is made up of energy!  Now is this energy easy to see? No. We have all kinds of energy running through our bodies, our homes, our world all the time.  Just think of the TV and Radio waves that run through our homes every day.  Can we see them? No. But they are there.  It would be horrible if we could pick up on all those waves.  We would go crazy.  Our brains send out electrical energy all the time too.  What if we had to be in control of all of those waves in the body?  We would have to thoughtfully tell ourselves to breathe, our hearts to beat, our cells to divide and grow....  We wouldn't live very long.  Thankfully we have an extremely intelligent Creator.  But, what if we could send out some messages in waves to our cells?  What if we use our brains to help create more health? 

Well, the good news is... We Can!  Thankfully our body and brain don't always wait for us to do that.  Have you ever pushed yourself to the limit and you know that if you don't slow down, your body will make you sick that you will have to slow down?  Yes, we are amazingly intelligent creatures too.  So let's use some of this brain power to do some good for our bodies on a concious level.  Take some time every day to picture you cells doing exactly what they were made to do.  See them getting rid of waste, see your liver, a beautiful shade of pink, cleaning out your blood.  If you have a particular health challenge,  and you don't know exactly what to picture, Look it up on line or in a book.  Then see your body how it should be.  We are powerful beings.  Energy is extremely powerful.  Let's use it to our advantage.  I love working with veterans on a powerful technique called "Tapping".  We use the energy system in the body to fix thoughts that are stuck or hurting the body in any way. Using "Tapping" my clients are  able to get rid of nightmares, headaches, PTSD,  and the list goes on.  If you would like to learn how to use this wonderful healing tool for the body, go to

www.eft4vets.com/    If you click on the tab called "Free Resources" you can learn how to tap for yourself.  I wish you wonderful success in taking more control or you health. 

Namaste, Kathleen

*

Health Benefits

Flaxseeds are rich in alpha linolenic acid (ALA), an omega-3 fat that is a precursor to the form of omega-3 found in fish oils called eicosapentaenoic acid or EPA. Since the fats are found in their isolated form in flaxseed oil, it is a more concentrated source of ALA than the seeds themselves (although it doesn't have the other nutrients that the seeds do). ALA, in addition to providing several beneficial effects of its own, can be converted in the body to EPA, thus providing EPA's beneficial effects. For this conversion to readily take place, however, depends on the presence and activity of an enzyme called delta-6-destaurase, which, in some individuals, is less available or less active than in others. In addition, delta-6-desaturase function is inhibited in diabetes and by the consumption of saturated fat and alcohol. For these reasons, higher amounts of ALA-rich flaxseeds or its oil must be consumed to provide the same benefits as the omega-3 fats found in the oil of cold-water fish.
Yet research indicates that for those who do not eat fish or wish to take fish oil supplements, flaxseed oil does provide a good alternative. A study published in the Journal of Nutrition found that flaxseed oil capsules providing 3 grams of alpha-linolenic acid daily for 12 weeks-an amount that would be provided by 3 tablespoons of flaxseed oil a day-increased blood levels of EPA by 60% in a predominantly African-American population with chronic illness.

Omega-3-rich Flaxseeds Protect Bone Health

Alpha linolenic acid, the omega-3 fat found in flaxseed and walnuts, promotes bone health by helping to prevent excessive bone turnover-when consumption of foods rich in this omega-3 fat results in a lower ratio of omega-6 to omega-3 fats in the diet.(Griel AE, Kris-Etherton PM, et al. Nutrition Journal)

Other studies have shown that diets rich in the omega-3s from fish (DHA and EPA), which also naturally result in a lowered ratio of omega-6 to omega-3 fats, reduce bone loss. Researchers think this is most likely because omega-6 fats are converted into pro-inflammatory prostaglandins, while omega-3 fats are metabolized into anti-inflammatory prostaglandins. (Prostaglandins are hormone-like substances made in our bodies from fatty acids.)

In this study, 23 participants ate each of 3 diets for a 6-week period with a 3 week washout period in between diets. All 3 diets provided a similar amount of fat, but their ratio of omega-6 to omega-3 fats was quite different:

Diet 1 provided 34% total fat with omega-6 and omega-3 fats in amounts typically seen in the American diet: 9% polyunsaturated fats (PUFAs) of which 7.7% were omega-6 and only 0.8% omega-3 fats, resulting in a pro-inflammatory ratio of 9.6:1.

Diet 2, an omega-6-rich diet, provided 37% total fat containing 16% PUFAs of which 12% were omega-6 and 3.6% omega-3, a better but still pro-inflammatory ratio of 3.3:1.

Diet 3, which provided 38% in total fats, was an omega-3-rich diet, containing 17% PUFAs, of which 10.5% were omega-6 and 6.5% omega-3, resulting in an anti-inflammatory ratio of 1.6:1.

After each diet, subjects' blood levels of N-telopeptides, a marker of bone breakdown, were measured, and were found to be much lower following Diet 3, the omega-3-rich diet, than either of the other two.

The level of N-telopeptides seen in subjects' blood each diet also correlated with that of a marker of inflammation called tumor necrosis factor-alpha (TNF-alpha). Diets 1 and 2-the diets which had a significantly higher ratio of omega-6 to omega-3 fats-also had much higher levels of TNF-alpha than the Diet 3, which was high in omega-3 fats from walnuts and flaxseed. Practical Tip: Protect your bones' by making anti-inflammatory omega-3-rich flaxseed and walnuts, as well as cold water fish, frequent contrubutors to you healthy way of eating.

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Eating Healthy equals looking healthy!

It doesn’t take much more than common sense to realize that what you put into your body is going to have an impact on how your body looks and feels. If you eat foods that are filled with fat, cooked in grease and high on the sugar then your body is going to reflect that in its shape, size and texture. In contrast, if you consume foods that are healthy for you then your body is going to respond by looking and feeling healthier.This is true at all levels including the level of your skin. People who want to have skin that looks young and supple and that has that healthy natural glow to it need to start by paying attention to what types of foods they are putting into their bodies. Take a look at the following twenty foods that are good for your skin and think about which ones you can easily add to your diet to get that youthful skin appearance that you desire:

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hubpages.com/hub/20-Foods-That-are-Great-for-Your-Skin

Flaxseeds

The warm, earthy and subtly nutty flavor of flaxseeds combined with an abundance of omega-3 fatty acids makes them an increasingly popular addition to the diets of many a health conscious consumer. Whole and ground flaxseeds, as well as flaxseed oil, are available throughout the year.

Flaxseeds are slightly larger than sesame seeds and have a hard shell that is smooth and shiny. Their color ranges from deep amber to reddish brown depending upon whether the flax is of the golden or brown variety. While whole flaxseeds feature a soft crunch, the nutrients in ground seeds are more easily absorbed.

Food Chart
This chart graphically details the %DV that a serving of Flaxseeds provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Flaxseeds can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Flaxseeds, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

* Health Benefits
* Description
* History
* How to Select and Store
* How to Enjoy
* Individual Concerns
* Nutritional Profile
* References

Health Benefits

Flaxseeds are rich in alpha linolenic acid (ALA), an omega-3 fat that is a precursor to the form of omega-3 found in fish oils called eicosapentaenoic acid or EPA. Since the fats are found in their isolated form in flaxseed oil, it is a more concentrated source of ALA than the seeds themselves (although it doesn't have the other nutrients that the seeds do). ALA, in addition to providing several beneficial effects of its own, can be converted in the body to EPA, thus providing EPA's beneficial effects. For this conversion to readily take place, however, depends on the presence and activity of an enzyme called delta-6-destaurase, which, in some individuals, is less available or less active than in others. In addition, delta-6-desaturase function is inhibited in diabetes and by the consumption of saturated fat and alcohol. For these reasons, higher amounts of ALA-rich flaxseeds or its oil must be consumed to provide the same benefits as the omega-3 fats found in the oil of cold-water fish.
Yet research indicates that for those who do not eat fish or wish to take fish oil supplements, flaxseed oil does provide a good alternative. A study published in the Journal of Nutrition found that flaxseed oil capsules providing 3 grams of alpha-linolenic acid daily for 12 weeks-an amount that would be provided by 3 tablespoons of flaxseed oil a day-increased blood levels of EPA by 60% in a predominantly African-American population with chronic illness.

A recent MedLine check (MedLine provides access to the published peer-reviewed medical literature) revealed 1,677 research articles on linolenic acid, investigating its effects on numerous physiological processes and health conditions.

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So what about maca? Is it estrogenic? Here are some facts.

1. Maca does NOT contain plant estrogens, or any other hormones. It has plant sterols that act in a way that is not yet well understood. These sterols are used by the body with the help of the pituitary to improve adrenal function, ovarian and testicular function, as well as the functioning of the thyroid and the pancreas, and the pineal gland (which makes melatonin). That is why it is so much more effective and full spectrum than phytoestrogens for regulating hormonal balance: it just makes the endocrine glands work better.

2. Estrogen dominance is believed to play a role in the development of breast cancer. As an adaptogenic herb, maca often corrects the symptoms of estrogen dominance, including relief from PMS and dissolving ovarian cysts and fibroid tumors. Additionally, we have some reports from women who show an increased progesterone level on their saliva tests after using Royal MacaR for 6 weeks. Progesterone plays a protective role against tumor formation in the presence of estrogen.

But the question still remains: can maca EVER have a "stimulating" rather than a "balancing" effect? The answer is yes, it CAN be stimulating under certain circumstances which are almost always dependent on the dosage involved. But stimulation can be easily avoided by paying attention to your body's response to the dosage you give it. Stimulation with maca produces symptoms, the most common being breast tenderness. Other possible symptoms are a headache or INCREASED hot flashes! That is why I recommend starting with a small dose of certified organic (guaranteed potent and non-toxic) whole root maca extract and gradually increase it if you need to.

What an excellent article! To finish go to:

www.wholeworldbotanicals.com/news/june2002.htm

Maca is a wonderful root to add to your diet! Organically grown maca root is considered by top researchers to be a true ADAPTOGEN- and aggressively touted as the "superfood of the Andes" by the natural products industry.

Working in tandem with the body's natural rhythms, Maca root helps rebuild weak immune systems, re-mineralize poorly nourished bodies, and increase energy and endurance.
While maca's major virtues are well known popularly and are currently being verified by scientific inquiry, it remains clear that many of its possible benefits are only yet hinted at and worthy of greater study.
Maca: The Endocrine Adaptogen!

The endocrine system is a collection of glands that produce chemical "messengers" called hormones essential for normal bodily functions. A wide variety of physiological processes are carried out unconsciously by these "messengers". Once released they flow directly into the bloodstream and are transported to organs and tissues throughout the entire body.

Scientists and doctors are now finding maca to be one of the best natural ways to regulate and support endocrine health. This action regulates metabolism, energy levels, growth, sexual development and the sense of well being and attitude.

Thankfully, maca does not contain hormones itself. Instead it provides a unique set of nutrients that directly fuel the endocrine system and help the glands to produce vital hormones in precise dosages predetermined by one's own body.
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