The ABC of Superfoods 'C'

This article is the third in a series, looking at the ABC of foods which have been deemed super-foods. Eating a healthy balanced diet involves eating a variety of different foods including; fruit and vegetables, wholemeal and wholegrain foods, and protein such as fish, meat, eggs and lentils, and some milk and dairy foods.

Cashew nuts
Contains: copper, calcium, magnesium, zinc, iron, folic acid, thyptophan, and phosphorous.

Although cashews have a lower fat content than most other nuts, however around three quarters of their fat content is unsaturated fatty acids, and much of this fatty acid content is oleic acid (also found in olive oil) which has been shown to be very beneficial for heart health.

Cashew nuts have a high copper content. Copper is an essential component of the enzyme; ‘superoxide dismutase’ which plays an important role in the production of energy, making cashews a good food to eat for extra vitality. Copper also plays a role in the body’s uptake of iron, the elimination of free radicals, as well as being needed in the development of bone and connective tissue. Copper is also needed by an enzyme involved in the flexibility of blood vessels, bones, and joints.

Cashew nuts are also high in magnesium which works together with its calcium content to keep bones healthy. Although needed for bones, calcium can collect in the soft tissues and cause arthritic pain. Magnesium promotes the utilisation of calcium preventing calcium malabsorption, which can cause problems such as; osteoporosis, arthritis, and pre menstrual symptoms.

Cabbage
Contains; iron, chlorophyll, calcium, magnesium, potassium, phosphorous, beta-carotene, folic acid, iodine, vitamins C, E & K

Cabbage is abundant and inexpensive, and has been the subject of much medical research. The healing powers of cabbage have been known about for hundreds of years. Cabbage contains anti cancer compounds, and is also reported to stimulate the immune system, killing bacteria and viruses. Cabbage contains mucilaginous substances similar to the mucous membrane of the gut and stomach. Eaten raw, it detoxifies the stomach and upper colon, and improves digestion.

Cabbage is a good food for people suffering from anaemia as it contains high levels of iron as well as chlorophyll. Chlorophyll absorbs energy from the sun to facilitate photosynthesis in plants, it is known as the green blood of plants which is chemically almost identical to the haemoglobin in human blood. It is claimed chlorophyll in humans has anti-inflammatory, antioxidant and wound healing properties. It is suggested chlorophyll is a powerful detoxifier and can help with the uptake and delivery of oxygen around our bodies.

Most of the studies into the therapeutic effects of cabbage have been observed when people eat raw cabbage. With cooking many of these nutrients are lost.

Carrots
Contains: calcium, Magnesium, phosphorous, potassium, and beta-carotene

If you look at a sliced Carrot it looks a bit like the human eye. It’s almost as if nature is telling us something, and science has shown that carrots can enhance blood flow to the eyes. Carrots have a high carotenoid content. Carotenoids are natural pigments which are responsible for the bright colours of various fruits and vegetables. Beta carotene in particular has powerful antioxidant properties and can help neutralise free radicals and prevent premature aging. Beta carotene is transformed into Vitamin A which helps prevent night blindness, cataracts and other eye problems.

Carrots are also an excellent detoxifier, and can promote a healthy liver and digestive tract. In traditional medicine a puree of cooked carrots is said to be a perfect cure for infant diarrhoea, and a two day fast taking nothing but raw carrot juice and water is recommended for jaundice and liver problems.

Celery
Contains: beta carotene, folic acid, vitamin B3, potassium and sodium

Celery was used for its medicinal properties as far back as the 9th century BC, and it wasn’t until the middle ages that it was even considered it could be used as a food. According to Hippocrates celery helps calm the nerves, and was used in traditional medicine to lower blood pressure. Compounds within celery are reported to lower the concentrations of stress hormones, and celery contains calming nutrients such as niacinimide which can help improve sleep. Celery also contains ‘coumarins’, which have reported anti cancer properties.

Nature may be trying to tell us something again, as celery could be said to look a bit like bones, and they are indeed a good food to eat for bone strength. Bones contain a high proportion of sodium, as does celery. If you don't get enough sodium in your diet, the body will use up supplies from the bones, thus making them weak. Celery is also a good food for arthritis as it is reported to prevent calcium deposits around the joints.

Celery has a strong effect on the kidneys, helping to eliminate wastes via urine. The vitamins and minerals in celery are much more concentrated in the seeds (which can be brought in health food shops), and have been widely used as a diuretic. Celery is rich in potassium and sodium both of which help stimulate urine production, regulate fluid balance and therefore generally helps the body get rid of excess fluid. The seeds can be boiled and drank as a tea for any problems resulting from poor elimination such as gout and rheumatism.

Chicken
Contains: tryptophan, selenium, niacin (vitamin B3), sodium, magnesium, potassium, vitamins: A, B6, & K

Chicken is a good source of protein which is a major source of amino acids; required by the body to be able to rebuild. The essential amino acids can only be derived from animal and plant sources of protein. Being lower in fat (skinless) chicken is a healthy alternative to red meat, however intensively farmed chicken may not be as nutritious as free range and/or organic chicken. The soil association suggests that farming methods can make a significant difference to levels of nutrients in chicken, and this has now prompted the Food Standards Agency (FSA) and the Department of Health to fund more research in this area.

Chicken is suggested to be a good food to prevent age related conditions, such as bone loss. Studies such as the Framingham Osteoporosis Study, which studied bone loss in men and women aged 70 to 90 over a four year period; found that people with a higher protein intake lose less of their bone density than people with a low protein intake. Chicken is also a good source of niacin. Research has also been done suggesting that Niacin can provide protection against age-related cognitive decline and Alzheimer’s disease.

The old adage about chicken soup being a good remedy against colds is a saying we have all grown up with. One of the reasons this can be said to be true is that it helps to break up the mucus during a cold and it is also reported to be a mild antibiotic. Chicken also has a high selenium content which research has shown can help promote a healthy immune system. A study undertaken at the University of Nebraska concluded that chicken soup with vegetables may have an anti-inflammatory effect and can ease symptoms of respiratory tract infections such as congestion, sore throats and coughs.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: Information in this article is not intended to replace the advice of your doctor, who should be the first port of call with any of the mentioned health conditions. I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as;

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
Food your miracle medicine by Jean Harper
The food pharmacy by Jean Harper
500 of the most important health tips you’ll ever need by Hazel Courteney