Nature Remedies - Health & Nutrition

Nourish your body to health and healing. Natural fruits & veggies can do amazing results. So, begin a better life by reading below to find out how:

Keep your Brain Sharp & Active
Reduce Aging and Look Young
Learn to Relax your Eyes
Avoid Hair Loss
Avoid Constipation
Are you depressed? Come Out of it.
Headache, is it Migraine?
Treating Insomnia
Eliminate, “The Wear and Tear of Life” - Stress
Are you Underweight?
Remedies for High Blood Pressure
Diabetes Mellitus – A common Health Hazard
How to Deal with Obesity and Overweight
Cure for Water Retention or Edema

Keep Your Brain Sharp & Active

Have lots of yeast, wheat germ and sunflower seeds all of which are high in Thiamine (Vitamin B1). This nutrient is called the nerve vitamin.

The greens viz. collard greens, kale and parsley are good sources of Riboflavin (Vitamin B2). This vitamin has been linked with mental ability. Veggies, greens & fruits like carrots, kale and cantaloupes are excellent sources of Carotene (Vitamin A). This nutrient has been associated with improved memory.

Animal proteins are the best sources of Cyanocobalamine (Vitamin B12). The protein nutrients are associated with building up of good memory power.

Veggies such as asparagus, spinach and kale are good sources of the vitamin Folate. The nutrient enriches the brain memory.

Greens such as kale and parsley are good contributors of Iron. This mineral has been linked with excellent mental ability.

Ascorbic acid (Vitamin C) found in red peppers, kale and parsley help to increase the absorption of iron and thereby enhances brain activity.

Reduce Aging and Look Young

Vitamin C, Vitamin E, mineral Selenium, Beta Carotene and other carotenoids are all antioxidants that protect the cells from free radical damage, and thus prevent premature aging. The carotenoid eliminates shrinkage of the thymus gland and thus strengthens the immune system.

Kale, parsley, green pepper and broccoli are sources of Vitamin C. Spinach, asparagus and carrots are sources of Vitamin E. Red Swiss chard, turnip, garlic and orange are sources of Selenium.

Carrot, kale, parsley and spinach are sources of beta carotene and other carotenoids.

Apricots, black currant, blackberry, broccoli, cabbage, cantaloupes, cherry, grapes, grapefruit, lemon, orange, ripe papaya, parsley, plum, prunes, sweet pepper and tomato - are all good sources of Bioflavonoid. The bioflavonoid is also rich in antioxidants and helps to promote longevity. They too prevent free radical damage.

Methionine & Cysteine are types of proteins, which contain sulpher and is said to promote longevity. The mineral Sulpher is abundant in fresh green beans, cabbage (& fish, liver, eggs, brewers yeast, nuts – other sources of sulpher beside the greens, fruits and veggies).

Learn to Relax your Eyes

Beta carotene, Vitamin C, Vitamin E, and mineral Selenium are all antioxidants that protects the eye lens from light induced damages and damages of free radicals. These nutrients also restrict the formation of cataracts. Sources of Beta carotene include carrots, kale, parsley and spinach. Sources of Vitamin C are kale, parsley, green pepper, broccoli, gooseberry, oranges, lime, lemon, ripe tomato, Brussels sprouts, cabbage and cilantro (coriander leaves). Sources of Vitamin E include spinach, asparagus, carrots, (cereal germ oil, wheat germ oil & corn germ oil are good sources too). Selenium is found in red Swiss chard, turnip, garlic, and orange.

Vitamin B1, an important nutrient in intracellular eye metabolism is found in garlic & (dried yeast, wheat germ, whole cereals, lentils, soybeans, peanuts, sesame seeds, cashew nuts - are all good sources).

Vitamin B2 restricts cataract formation. Important food sources include spinach, currant, asparagus, broccoli, Brussels sprouts & also skimmed milk powder, dried yeast, milk, meat, fish, whole cereals, lentils & nuts).

The mineral Copper, Manganese and Zinc helps in removing the heavy metals from the body & clears the eye, and also restricts cataract growth.

Carrot, garlic, ginger are the best vegetable sources of Copper. Spinach, turnip greens, beet greens & carrots are sources of Manganese. Zinc is found in ginger, parsley, garlic and carrots. The enzyme Glutathione, present in protects the eye lens from radical damage.

Avoid Hair Loss

B-complex vitamins, (Vit B1, B2, B6, B12) with special emphasis on Choline, Inositol, and PABA (Para Amino Benzoic Acid), are essential for health and growth of hair. All green leafy veggies are good sources of B-complex vitamins. Choline is plentiful in eggs, wheat germ, legumes (lentils, beans, split peas), oatmeal and brown rice. Inositol can be found in wheat germ, rice bran, whole wheat and legumes. PABA is found in mushrooms, cabbage, sunflower seeds, wheat germ, oats, spinach and eggs.

Vitamin C, found in kale, parsley, green pepper & broccoli - among the veggie sources; helps improve circulation to the scalp.

Vitamin E found in spinach, asparagus, carrots and other food stuffs, improves hair health and enhances hair growth.

Include plenty of foods rich in sulpher containing amino acids L-cysteine and L-methionine, which stimulates hair growth. They are found in animal products (especially eggs), legumes and cabbage.

Ensure that your diet contains an adequate supply of essential fatty acids. Eat fish two or three times a week (not deep-fried). If your hair is dry and brittle, supplement your diet with primrose oil & flaxseed oil, to improve the hair texture. Alfalfa seeds in the form of raw sprouts helps to stimulate hair growth. Ginger juice also stimulates circulation to the scalp.

Avoid Constipation

A high fiber diet is recommended to prevent and treat constipation. Increase your consumption of fresh fruits and veggies, legumes, whole grains, seeds and nuts. Foods especially rich in cellulose like grains, fruits, vegetables, seeds & bran are high in fiber. You can consume 1-2 tbsp of bran per day. Too much of bran consumption can reduce your body’s ability to absorb calcium, magnesium, iron and zinc. So limit your bran consumption per day to no more than 4-5 tbsp per day.

Avoid constipating foods like cheese, fried foods, sweets, white flour, salt, junk food, beef, pasteurized milk, wine, carbonated drinks and coffee.

Juice fasting (raw dilute juices from fruits and vegetables) for several days can be very beneficial in constipation. Foods rich in folic acid like spinach, kale, beet greens and cabbage are beneficial during constipation.
Vitamin B1 deficiency can cause constipation. Food sources include garlic, seeds, nuts, beans and whole grains.

Fruits and veggies having a laxative effect include prunes, pear, apple, ripe banana, guava, ripe papaya, green leafy veggies, okra, red beets, cabbage, carrots. Consume the above in raw form (juices or salads), boiled or soups.

Are you depressed? Come out of it

Eat plenty of high quality protein, found in fish (salmon), turkey and legumes (beans, lentils and split peas). Such proteins are said to contain essential fatty acids that increase mental alertness. Avoid emotional stress which lowers levels of nitrogen (found in proteins) and calcium and leads to depression.

Biotin deficiency may cause depression. This nutrient is abundant in soybeans, whole wheat flour, and rice bran. Folic acid deficiency may cause depression. Spinach, kale, beet greens and broccoli are sources of folic acid.

Vitamins BI, B2, B6 & B12 deficiency are associated with depression. Vegetable sources of Vit B1 is garlic, Vit B2 include kale, parsley, broccoli and beet greens, Vit B6 include kale, spinach, turnip greens & green pepper and Vit B12 include animal proteins and green leafy veggies.

Vit C deficiency causes depression. So consume foods rich in Vit C like Kale, parsley, green pepper and broccoli – among the veggies.
Supplementing the diet with Calcium may be especially effective for the elderly and in postmenopausal and postpartum depressions. Include kale, parsley, green pepper & broccoli in your daily diet.

Deficiency of minerals like Iron, Magnesium & Potassium is also found to be associated with depression. Rich sources include: Parsley, beet greens, dandelion greens and spinach for Iron. Beet greens, spinach, parsley and garlic for Magnesium. Parsley, garlic, spinach and carrots for Potassium. Increase the intake of Calcium rich foods like milk, greens, corn tortillas, lime, almonds, sunflower seeds, low fat yogurt.

Avoid saturated fats, caffeine and sugar. These foods are said to inhibit the synthesis of neurotransmitters in the brain causing the brain cells to clump together and thereby resulting in poor circulation to the brain.

Increase your consumption of tryptophan rich foods. Tryptophan is a type of amino acid responsible for the production of serotonin, the brain substance responsible for mood elevation and normal sleep. The transport of tryptophan to the brain may be inhibited in depressed individuals.Tryptophan vies with other amino acids for entry into the brain and other amino acids are usually in larger quantity in a protein rich meal.

But a carbohydrate rich meal has been shown to help the body’s ability to absorb tryptophan. An example of a good combination is a turkey sandwich on whole grain bread. Turkey is high in tryptophan and whole grain bread supplies ample complex carbohydrates. Milk, bananas, figs and dates are other sources of tryptophan.

Increase your consumption of raw fruits and vegetables and their juices, and of legumes and whole grains. These foods are high in complex a carbohydrate, which stimulates the production of brain serotonin. Also try a one to five day juice fast which also helps in eliminating depression.

Omega-6 fatty acids found in fish, fish oil and evening primrose oil, may be deficient in depression.

Headache, is it Migraine?

Migraines appear to be caused by the contraction and sudden dilation of the blood vessels inside the brain. In many individuals, this process can be triggered by foods.

Investigate the possibility of food allergy or food intolerance. Research indicates that food allergies may be a major cause of migraine headaches. Consult with your physician for any allergic reactions.

Avoid foods containing tyramine which can cause vasodilation. This is a naturally occurring substance found in foods such as alcoholic beverages, red wine, yeast breads, sour cream, aged cheese, red plums, figs, aged game, liver, canned meats, salami, sausages, salted dried fish, Italian broad beans, eggplant, green bean pods, soy sauce, yeast concentrates, commercial gravies and meat extracts.

The following foods are also said to trigger migraine. So try to avoid these : cow’s milk, goat’s milk, wheat, chocolates, eggs, oranges, benzoic acid, tomatoes, tartrazine (a type of food coloring), rye, rice, fish, oats, cane sugar, yeast, grapes, onion, soy, pork, peanuts, walnuts, beef, tea, coffee, nuts and corn.

Eliminate sources of monosodium glutamate (MSG) which is commonly used as a flavor enhancer found in frozen and packaged processed food products and in Chinese dishes. This food additive frequently causes headache in migraine sufferers.

Discontinue the use of aspartame which is a sugar substitute. Increase the consumption of cold water fatty fish like mackerel, salmon, sardines and anchovies as these are rich in omega-3 fatty acids. It inhibits blood clotting, reduces the incidence and severity of migraines. Ginger, garlic & cantaloupes are also beneficial.

Magnesium rich foods such as collard greens, garlic and parsley are smooth muscle relaxants during migraine.

Treating Insomnia

Regular exercise helps to promote deep sleep. Dealing with psychological problems through counseling is also a good idea.

Eliminate caffeine containing beverages such as coffee, tea & colas from your diet. Do not drink alcohol. Instead drink a high glucose or high sucrose fruit juice before going to bed such as grapes or pineapple juice.

This helps to increase levels of serotonin, a sleep-inducing brain chemical. Vitamins such as Niacin and Vitamin B6 & the mineral Magnesium help to convert the amino acid tryptophan, into the sleep inducing chemical serotonin. Broccoli, tomatoes and carrot are sources of Niacin. Spinach, carrot and peas are sources of Vit B6. Parsley, collard greens & blackberry are sources of Magnesium rich foods. Calcium aids in muscle relaxation and can be found in kale, broccoli, and collard greens. Folate may help alleviate restless leg syndrome, a problem that can contribute to insomnia. So have lots of asparagus, spinach, lettuce and celery.

Eliminate, “The Wear and Tear of Life” - Stress

Take the time to identify the major sources of stress in your life. Mechanisms such as relaxation techniques, a good night’s sleep, getting into the habit of deep breathing, physical exercise such as walking, personal hobbies and a good immune diet – can all be good outlets for pent-up energies resulting from stress.

A good diet helps the body to deal with stress. A high cholesterol level during stress can be eliminated by consuming a high fiber diet. Decrease
your consumption of sugar intake as it stresses your immune system by depleting chromium & depressing white blood cell action. Increase your consumption of foods that keeps the blood thin viz. ginger, garlic and cantaloupes. A thick blood leads to heart attack or stroke. Also avoid
alcohol, caffeine & drugs which actually make stress worse in the long run.

The following nutrients help to relieve stress related problems.  The vitamin Pantothenic acid & Vitamin C are lost during the stress reaction and must be replenished from food sources like broccoli, kale, red pepper and collard greens. Do increase your consumption of B complex vitamins which are said to be antistress.  Minerals such as Zinc, Magnesium, Potassium & Chromium should also be replaced in the body which are lost during stressful reaction. Ginger, parsley, carrots, collard greens, spinach, garlic, cantaloupes are food sources of all these minerals. Beta carotene is an antioxidant and so helps protect the body during stress reactions. Carrots, collard greens and parsley are excellent sources of this beta carotene vitamin.

Are You Underweight?

Sudden weight loss should always be evaluated by your doctor.  Weight loss due to cancer needs special consideration, weight loss due to lack of appetite is common in people with drug therapies. Dietary modifications can help to increase body weight.

Increase your calorie intake by adding complex carbohydrates such as whole grain pasta, potatoes and bananas. But avoid saturated fats.

Eliminate caffeine containing beverages such as coffee, tea and some colas which increase the metabolic rate. The mineral Zinc deficiency causes a loss of taste that may contribute to loss of appetite. Ginger, parsley and carrot are good sources of zinc. Lemon is a traditional appetite stimulant.  Raw juices from carrot, kale and parsley are rich in minerals that provide the nutrients the body needs to nourish itself. Grapes, cantaloupes and pineapple are natural sources of sugar which boosts calorie levels.

Remedies for High Blood Pressure

High blood pressure also called hypertension is defined as a repeatable blood pressure reading of greater than 150/90.

General recommendations to lower blood pressure would be a regular exercise schedule and brisk walking is a good way to start with. Avoid smoking and reduce alcohol and caffeine consumption. Performing stress reduction techniques and yoga postures may be beneficial. Hypertensive people with excess body weight need to shed their extra pounds. Weight reduction lowers blood pressure in overweight individuals.

Reduce the amount of salt intake in your diet. Do not add salt to your foods and avoid eating processed foods which are usually high in salt. Consume more of raw onions and garlic. In addition to its cholesterol lowering and blood thinning abilities, garlic also lowers blood pressure. The same theory applies for onions too.

Nutrients such as Calcium, Magnesium & Potassium contribute to lowering blood pressure. Calcium when present in high levels is associated with low blood pressure. Kale, collard greens and turnip greens are excellent calcium sources. Magnesium when present in low levels is associated with high blood pressure. Collard greens, parsley and garlic contain magnesium. The mineral potassium when present in high levels is associated with low blood pressure. Food sources of this nutrient include celery, Swiss chard, carrots and cantaloupes.

Diabetes Mellitus - A Common Health Hazard

Diabetes Mellitus is a chronic disorder of carbohydrate, fat and protein metabolism, characterized by high levels of blood glucose. It results from insufficient production of the hormone insulin secreted from the islets of langerhans in the pancreas. Without insulin, the body cannot utilize glucose and this creates a high level of glucose in the blood. Exercise and a right pattern of diet are recommended for its treatment.

A vegetarian diet (with fish and poultry once a week), has been shown to reduce the glucose levels in diabetic. Garlic and onions possess blood sugar lowering action. Consuming raw diet and raw vegetable juices have been found to be extremely beneficial for diabetics. Raw high fiber carbohydrates are better tolerated by diabetics than cooked ones and they help to stabilize blood sugar levels. Avoid all sweet fruits and fruit juices. A few slices of apple or juice from it, in a day could be helpful. Most fruits contain sugar which is found to elevate blood glucose levels.Avoid sucrose, fructose or any kind of sweeteners. These have shown to increase not only the blood sugar levels but also the serum cholesterol levels, LDL, triglycerides and uric acid levels.

Nutrients such as Vit C, E & B6 deficiency has been associated with diabetes. So consume foods rich in these vitamins such as kale, spinach, turnip greens, sweet pepper, parsley, green pepper, broccoli, asparagus and carrots. Minerals such as chromium, copper, magnesium, manganese, potassium and zinc deficiency are all associated with high blood glucose levels. Supplementing the diet with these mineral enriched nutrients such as potato, green pepper, apple, spinach, carrots, garlic, ginger, beet
greens, parsley, broccoli, Swiss chard, etc improves insulin sensitivity, responsiveness & secretion & thereby stabilizes the blood glucose levels.

How to Deal with Obesity and Overweight

Obesity is an excess of body fat. Anyone who is 20 percent over the norm for his or her age, build, and height is considered obese. Obesity is a more serious body condition type than being overweight. Lack of exercise, poor nutrition, and emotional difficulties all contribute to obesity. Focusing on body fitness plan and improving your eating habits may help to shed the excess calories.

Follow a reduced calorie intake diet strictly with the advice of your physician. Remove all junk from your diet and instead focus on healthy foods like raw: salads and juices of fruits and vegetables. Dilute your raw vegetables & fruit juices to reduce the calories. Estimate your proportion intake of food with doctor’s advice. Foods beneficial for overweight or obese people include :  kale, collard greens, parsley, celery, carrots, red pepper, tomato, broccoli, celery, apple, lime, lemon, cucumber, ginger, beetroot, turnip greens & garlic.

Cure for Water Retention or Edema

Accumulation of water in the body tissues is known as Edema. Possible causes may be birth control pills, premenstrual syndrome, pregnancy, kidney disease, and food allergies. Natural diuretics gently promote the loss of water, reducing the swelling.

To avoid this condition, decrease the amount of salt in your diet. Avoid all convenience and snack foods which are usually high in salt. While cooking use lemon instead of salt. Buy a whole grain snack that contains no added salt. Pregnant women should not reduce the amount of salt intake because low sodium diets are associated with complications of pregnancy. Decrease or eliminate the use of white sugar in cases of excess water retention in the body. Eat generous portions of foods used traditionally as diuretics: artichokes, cantaloupe, watermelon, garlic,  dill, grapes, lettuce,  & cucumber.

The nutrient Potassium should be increased through the consumption of potassium rich foods like parsley, Swiss chard, spinach, broccoli, kale, carrot and celery. This mineral helps counteract the effects of sodium in water retention.  The mineral Magnesium is lost as a result of diuretic pills and must be replaced. Foods include collard, parsley and garlic. Vitamin B6 deficiency may limit the kidneys ability to secrete sodium. So have lots of kale, spinach, turnip greens, and sweet peppers all being good sources of Vitamin B6.

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