nl healthy foods

8/12/2019 NL Healthy Foods

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George D. Pamplona-Roger, M.D.


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G e n e r a l P l a n

o f t h e W o r k

Foods for the Eyes 29

Foreword. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5General Plan of the Work. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Index of Diseases . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8Index of Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10How to Use this Book . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12Table of RDA (Recommended Dietary Allowance). . . . . . . . . . . . 16

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Foods for Humans 19

Foods for the Nervous System 39

Foods for the Heart 63

Foods for the Arteries 93

Foods for the Blood 123

Foods for the Respiratory System 139

Foods for the Digestive System 151

Foods for the Liver 167

Foods for the Stomach 177

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AntianemicsThey promote blood productionbecause of their iron and trace

element content, as pistachios do.

DigestivesThey aid thedigestion process,as pineapple does.

AntioxidantsThey help avoidarteriosclerosis andthrombosis, and alsoprotect against cancer, asorange does.

AnticarcinogensPhytochemicals of broccoliand other Crucifer plants,retard or stop the growth

of cancerous cells.

LaxativesThey stimulate

intestinal function,as plums do.

T h e H e a l i n g P o w e r o f V e g e t a b l e s

HypolipidemicThey lower the blood

cholesterol and triglyceridelevels, as avocado does.


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19 - Foods for the Eyes

CarrotA true medicinal food

APRICOTComposition

per 100 g of raw edible portion

Energy 48.0 kcal = 201 kj

Protein 1.40 g

Carbohydrates 8.72 g

Fiber 2.40 g

Vitamin A 261 g RE

Vitamin B1 0.030 mg

Vitamin B2 0.040 mg

Niacin 0.850 mg NE

Vitamin B6 0.054 mg

Folate 8.60 g

Vitamin B12

Vitamin C 10.0 mg

Vitamin E 0.890 mg -TE

Calcium 14.0 mg

Phosphorus 19.0 mg

Magnesium 8.00 mg

Iron 0.540 mg

Potassium 296 mg

Zinc 0.260 mgTotal Fat 0.390 g

Saturated Fat 0.027 g

Cholesterol

Sodium 1.00 mg

1% 2% 4% 10% 20% 40% 100%

% Daily Value (based on a 2,000 calorie diet)provided by 100 g of this food

Consumption ofapricots maintainsvision in goodcondition andgives the sparkleand beauty to theeyes that arecharacteristic ofgood health. Thisis not dueexclusively to theaction of

provitamin A, butalso to thecombined actionof other vitaminsand minerals thataccompany it.

ApricotGives sparkle andbeauty to the eyes

Raw: In salads, whole orgrated and dressed withlemon juice. Carrots strength-en childrens teeth.

Cooked: Carrots combinewell with potatoes and othervegetables. They are sweet-er when cooked. They main-tain their beta-carotene con-tent after cooking.

Juice: Carrot juice makesa refreshing, delicious, andnutritious beverage. It com-bines very well with applejuice or lemon juice.

Preparationand Use

Carrots, together with alfalfa greens, are the richest food inprovitamin A, which makes them a true dietary medicine.

Synonym:Apricock;French:Abricot;Spanish:Albaricoque, damasco;German:Aprikose.


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20 - Foods forthe Nervous System

AlmondInvigorates the nervous

system and reduces

cholesterol

Water 4.42 %

Carbohydr.9.50 %

Minerals 3.03 %

Fiber 10.9 %

ALMOND

Protein 20.0 %

Fat 52.2 %

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Regular consumption of almondsstrengthens the nerves, and tones themuscles, and helps overcome stress,depression, and fatigue.

Oats providethe most importantnutrients for the properfunction of the neurons:glucose (released fromstarch), fatty acids,phosphorous, lecithin,and vitamin B1.

All of thesehave an invigoratingand stabilizing effect,and improve mentalperformance.

OatsBalance the nerves and lower cholesterol


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21- Foods forthe Heart

Walnuts are a highly concentrated food containinghigh levels of essential fatty acids, vitamin B6 andtrace elements such as zinc, copper, and manganese.

100%

74%

52%

Weekly consumption of walnutsand other oil-bearing nuts

Risk of Myocardial Infarctionaccording to walnut consumption

Less thanonce

From one to4 times

5 or moretimes

100%

50%

0%

WalnutProvides energy to the heart

BananaVery rich in potassium

Because of its richness in potassium, banana is an ideal fruitfor those willing to take care of their heart. It is also usefulin the prevention of high blood pressure and arrhythmias.

Relativeriskofmyocardialinfarction

The risk ofmyocardial

infarctiondiminishesas theconsumptionof walnutsand other oil-bearing nutsincreases.


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22 - Foods forthe Arteries

StrawberryThe most antioxidant fruit

The antioxidant action of strawberriesneutralizes the so-called free radicals thatoxidize lipoproteins. This oxidationprocess, if not checked, results incholesterol deposits on arterial walls andarteriosclerosis.Strawberries are particularly appropriatefor those working to improve bloodcirculation in the arteries.

Avocado

Lowers cholesterol and fights anemia

An avocadoparadox wasrevealed in 1960when a researcherdiscovered that eating this fruit, so richin fats, actually lowered bloodcholesterol levels.

Avocado also decreases the plasmatriglyceride level (triglycerides are atype of fat that circulates in the blood).

As a fresh fruit, avocado is one the richest in high-valuenutritional fats, proteins, vitamins E and B6, iron, as wellas vegetable fiber. They mix together very well with allkinds of salads and other vegetable dishes.

When avocado is used in place of cheese in salads, the result is asignificant reduction in calories, saturated fat, cholesterol, and sodium.


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LemonCleanses and regenerates the blood

A medium-sized lemon that weighs about150 grams provides the RDA(recommended dietary allowance) ofvitamin C for an non-smoker adult (about60 mg). Smokers require about 50% moreof this vitamin (see Vol. 1, p. 396).

23 - Foods for the Blood

Lemon juice is best when it

includes all parts of the lemon,including the peel. This way,it includes all properties of thelemon including its aroma.Sweetened with a little honey,it is an excellent beverage foreveryone.

Red beetIts red juice combats anemia

Drinking 50 to 100 ml of raw,freshly prepared beet juice beforemeals twice a day provides thegreatest anti-anemic effect. This isparticularly indicated when thepatient does not respond well toiron treatment, which is the casein anemia caused by low bloodproduction in the bone marrow(hypoplastic anemia).


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24 - Foods forthe Respiratory System

OnionEffective against

bronchitis and asthma

Eating raw onion can stop or relieve an asthmacrisis because of its anti-allergic andbronchodilator properties. These effects last upto twelve hours. Inhaling the onions essentialoil is also beneficial, and is more appropriatefor children.

FigsSoothe the bronchial passages

and invigorate the body

Comparison of theComposition of Fresh

and Dried Figsper 100 g

fresh dried

NUTRIENTS WHOSE CONCENTRATION

INCREASES WITH DEHYDRATION

Proteins 0,75 3,05

Fats 0,3 1,17

Carbohydrates 15,9 56,1

Fiber 3,3 9,3

Vitamin B1 0,06 0,07

Vitamin B2 0,05 0,09

Vitamin B6 0,113 0,224

Calcium 35 144

Magnesium 17 59

Iron 0,37 2,23

Calories 74 255

NUTRIENTS WHOSE CONCENTRATIONDIMINISHES WITH DEHYDRATION

Vitamin A 14 13

Vitamin C 2 0,8

Figs relieve cough, facilitateexpectoration, and soothe the respiratorytract. Their use is recommended in cases ofchronic bronchitis, as well as acuterespiratory infections caused by colds or flu.


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25 - Foods forthe Digestive System

CauliflowerThe most digestible

cabbage

Cauliflower promotes all digestivefunctions, from the stomach to the colon.It also regulates transit through intestineboth in cases of constipation, as well asdiarrhea.

PapayaActivates the digestive process

Papaya is considered the perfect breakfastthroughout the tropics. Perhaps this isbecause of its digestibility and vitaminrichness. A papaya shake is one of the mostpleasant ways of eating this fruit.

Romanesque orminaret is a yellow-green cauliflower. It

is richer in vitaminC than the regularwhite cauliflower.


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ArtichokeDetoxifies the liver

26 - Foods for theLiver and Gallbladder

Cynaryne of artichoke increasesbile production thus decongestingthe liver and enhancing thedetoxifying function of this

organ. The artichoke is trulya protector of the liver.

RadishPromotes bile production

The piquant essence of the radish, Increases bile production, thus

decongesting the liver;Facilitates gallbladder drainage;Softens bronchial mucus; andPrevents cancer.

To keep the artichokesfrom turning dark becauseof the oxidation of itsmineral salts beingexposed to the air,moisten them with lemon

juice or rub them againsthalf a lemon.


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27 - Foods forthe Stomach

PineappleThe stomachs friend

Pineapple is the perfect friend forthe stomach: aids digestion, relieves

heartburns, and prevenys stomach cancer.

Pineapple juice should bedrunk immediately to preventthe loss of its digestiveproperties. It must be takenslowly and well salivated.

CabbageHeals ulcers

Fermented cabbage is an effective bloodpurifier (depurant) and it should be includedin the diets of diabetics and the obese.

Raw or cookedcabbage, as well as itsfresh juice, relievestomach inflammationand contribute to thehealing ofgastroduodenalulcers.In addition, cabbagecan prevent cancer.


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AppleCures both diarrhea

and constipation

Apples are the quintessentialfruit. They are well tolerated byeveryone and combine wellwith any other food.

Apple treatmentA treatment with apples is doneby eating as the only food twokilos of apples a day for 3 to 5consecutive days. The apples maybe eaten raw, as apple sauce,baked, or cooked but withoutadditional sweeteners.This treatment is ideal to cleansethe bowel, to detoxify the liverand to lower high blood pressure.

28 - Foods forthe Intestine

PomegranateReduces intestinal inflammation

and enriches the blood

Tap the rind of thepomegranate with thebottom of a spoon to releasethe sacs.

Pomegranate is astringent andanti-inflammatory within the digestive tract.In addition, it contains a significant amount of copper, a traceelement that facilitates the absorption of iron. Thus,pomegranate is also helpful in case of iron deficiency anemia.


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29 - Foods forthe Urinary Tract

MelonA source of living water Melon enriches the blood with mineral salts

and vitamins and enhances the filteringcapacity of the kidneys.It is better to eat the melon before a mealthan afterwards as a dessert.

Nothingquenchessummer thirst likea big slice of melon.Moreover, nothing is ashelpful to the kidneys as the plant serumthat is the water in melons.

BlueberryPrevents and treats cystitis

Cranberries are ideal for women, since they areeffective in cases of urinary infection and helpimprove venous circulation in the legs.


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SoybeanThe superlegume

30 - Foods for theReproductive System

Per equal weight, soybeans contain moreproteins and iron than meat, more calciumthan milk, and more vitamins B1, B2 and B6than eggs; and all of this with nocholesterol.

Soybeans, soymilk and tofu containa kind of vegetable hormones(isoflavones) which relieve thesymptoms of menopause andprevent breast and prostate cancer.

TomatoProtector of the prostate

Tomato contains lycopene, a natural redpigment that protects the cells of the prostatefrom oxidation and abnormal growth.


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31 - Foods forMetabolism

Wheat

The king of grains

Wheat germand its oilimprovephysicalconditionand resistanceto fatigue.

CherrySatisfies the hunger

and purifies the blood

A treatment with cherries one

or two days a week allowsweight loss while purifying thebody and cleansing the blood.The slowness with whichcherries must be eaten partiallyexplains their satiating effect.


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CoconutMineral-rich

32 - Foods for theMusculoskeletal System

Mature coconut pulp contains a fairamount of carbohydrates (6,23%),proteins (3,33%) and mineral saltsof great importance to themusculoskeletal systemsuch as calcium, magnesium, andphosphorus.

Black currantCombats rheumatic pain

Raw: Black currants shouldbe eaten ripe.

Cooked: They are perfectfor all types of pastries anddesserts.

Preserves: Black currantsmake excellent jams and jellies.

Although they lose some oftheir vitamin C in the process(from 10% to 20%), they are stillvery rich in this vitamin. Theirminerals are not affected.

Beverages: Black currantjuice makes a very refreshingbeverage that is rich in vita-min Cand iron.

Preparationand Use

Rheumatics and those suffering withcardiovascular and circulatory disorderswill find black currants to be a goodmedicinal food.Eating currants halts the inflammatoryprocesses in the joints and relieves the pain.

Water 47.0%

Carbohydr. 6.23%

Minerals 0.970%

Fiber 9.00%

COCONUT

Protein 3.33%

Fat 33.5%

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Saturated 29.7 g

Monounsat. 1.43 g Polyunsat. 0.366 g

COCONUTPercentage distribution of

fatty acids


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33 - Foods forthe Skin

CucumberCleanses and beautifies the skin

Because of theirhigh water content,the cucumbers are among the lowest calorie vegetables.Nevertheless it is rich in skin-protective ingredients.

The best results are obtainedby combining cucumbersinternal properties and theirexternal effect on the skin.

Mango is the fresh fruit withthe greatest vitamin A conent.

In addition, it provides otherantioxidant vitamins such as theC and the E. All this makes mangovery suitable for:

Skin conditions.

Retinal conditions.

Arteriosclerosis prevention.

MangoNourishes the skin and

protects the arteries


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KiwiIncreases resistance

and prevents anemia

34 - Foods forInfections

Kiwis keep very well in the refrigeratorfor weeks or even months. They are an

excellent source of vitamin C and ironduring winter months.

OrangeMuch more than vitamin C

Orange juice has becomevery popular as abreakfast drink andnatural refreshment.Its composition is similarto that of orange,but with less calciumand fiber. Both of thesenutrients are foundprimarily in the pulp.

Four oranges a dayis the recommendeddose for thosewishingto increaseresistance toinfections.


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E a t i n g T o A v o i dW e i g h t G a i n

Cherries or Pastry?Calories are not the only important thingOne-half kilo of cherries (about 1 pound) supplies 360 kcal, approximatelythe same as 100 g (about 3.5 ounces) of chocolate pastry.Eating the same number of calories, the pastry fosters obesity,while the cherries prevent it.

1/2 Kilo of CherriesIs eaten slowly (about 10 minutes).

Produces a feeling of satiety.

Supplies rapidly absorbed simple sugars, but since

they are combined with fiber, they are absorbedmore slowly than if they were part of a pastry.

Contains Bgroup vitamins, which facilitate the me-tabolism of sugars. Consequently, they are utilizedmore easily than if they were part of a pastry.

One Hundred Grams of PastryAre eaten rapidly (a minute or less).

Are notfilling, so one continues eating.

Contain saturated fatsand refined carbohy-

drates, which become fatty deposits in the bodyunless intense physical exercise is done to burnthem.

One reason cherries helpprevent obesity is that theytake longer to eat.

Diabetics, like theobese, must becomeaccustomed to eatingcontrolled and

weighed portions ofeach food, with theobjective of notexceeding the totaldaily allowance andmaintaining thebalance amongnutrients.

The concept thatcarbohydrates arefattening andtherefore have noplace in a weightloss diet must bediscarded.


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S u b s t i t u t i n g f o o d s t o

R e d u c e C h o l e s t e r o l

Red Meat, Shellfish,Sausages

Butter or Bacon

Fish or Skinless Poultry

Margarine

Legumes, Meat Analogs,and Other Alternatives to Meat

Virgin Olive Oilor Seed Oils

Industrial Pastriesand Sweet Rolls

Whole-GrainBaked Goods

Sweets,Chocolate

Dried Fruit, Honey,Molasses

Whole Milk Nonfat Milk Soy or Almond Milk


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F o o d s t h a t H e l p P r e v e n t C a n c e r

FruitFruit, together with vegetables, is the most effectiveanticarcinogenic food.All fresh fruits are rich in antioxidantvitamins and phytochemicals,which are capable of neutralizing

carcinogenic substances enteringthe body.

Whole GrainsThe fiber in whole grains accelerates movementthrough the bowel. It also retainsand removes carcinogenicsubstances that may be in thedigestive tract, excretingthem with the feces.

Olive OilOlive oilsanticarcinogeniceffect is due to itsrichness inantioxidants andmonounsaturatedfatty acids, amongother factors.

VegetablesAll vegetables protect against cancer to a greater orlesser degree. Their richness inprovitamin A, vitamin C, andantioxidant phytochemicals explainthis anticarcinogenic effect.

LegumesSoy and its derivatives,particularly tofu andsoymilk, provide avariety ofanticarcinogenicphytochemicals.

YogurtProtects,particularly, againstbreast cancer.


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ISBN 978-84-7208-147-5

The Healing Power of Foods

Our health and well-being depend, more than on anyother factor, on the food that we take in every day.

Whereas some foods can be the origin of disease, othersare capable of preventing, alleviating, or even curing,our ailments.

A research physician and an author of extensiveexperience, Dr. Pamplona-Roger describes withscientific clarity and precision the composition,curative properties, and usage of nearly one hundredstar foods.

Their regular consumption can do as much for ourhealth as most medicines and other medical treatments.

Additionally, an indication is given as to which foodswe should take advantage of, and which ones oughtto be shunned when suffering from some of the mostcommon diseases and maladies.

This book will help the reader to know the foodsendowed with medicinal power better, and enjoyeating them as well.

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