Seven SuperFoods And
Healthy Kitchen Tips (PART 9 of 17)

Let food be your medicine and medicine
be your food.

Hippocrates

1. Aloe Vera. This unassuming cactus-type plant of the lily family is easily overlooked. Nevertheless, this ancient healing stands as one of the most outstanding medicinal plants in history. “The botanical name of aloe vera is Aloe barbadensis. Aloe comes from the Arabic word for ‘bitter, clear, shining substance,’ while vera is a Latin word meaning “true,” writes Ellen Kamhi, Ph.D. and Eugene Zampieron, N.D., in their book The Natural Medicine Chest. A perennial succulent, the aloe plant has stiff lance-shaped, spiked leaves that are filled with a clear, gel-like, mucilaginous substance.

References to research on the healing effects of aloe vera have appeared in many authoritative medical publications such as the Journal of Pharmaceutical Science, Oral Surgery, Cancer, Industrial Medicine and Surgery and the International Journal of Dermatology. These studies address aloe’s use in a broad range of conditions, including acne, leg ulcers, digestive disorders, radiation burns and dental surgery to name a few.

Skin healing often requires the increase of blood flow to the injured area and aloe vera dilates capillaries, which increases blood circulation and speeds healing. Aloe vera is an especially effective treatment in cases of frostbite. It helps heal all sores, from canker sores to bed sores, as well as burns, abrasions, herpes lesions, hives, insect bites stings, scalp itchiness, psoriasis and sunburn pain. (Trop Med Int. Health 1(4):505-509, 1996) and (J. Med. Assoc. Thai. 78(8):403-409, 1995)

Because of its amazing anti-inflammatory action in the digestive system, aloe has also been found effective in treatment of heartburn, peptic ulcers, constipation and has potential as a remedy for Crohn’s disease and ulcerative colitis.

After decades of laboratory analysis, writes Kamhi, scientists can still only partially explain aloe vera’s incredible nontoxic potency. Aloe appears to increase the rate of healing in the intercellular matrix, thus increasing the strength of new tissue as it forms. Aloe contains gamma linoleic acid, which decreases inflammation and it is loaded with a storehouse of other nutrients, including vitamins B-1, B-2, B-3, B-6, C and choline, plus the minerals calcium, chlorine, copper, germanium, iron, magnesium lactate, manganese, potassium, silicon, sodium and sulfur. But its uniqueness lies in its wealth of phytochemicals such as the organic acids chrysophanic, salicylic, succinic and uric; polysaccharides such as acemannan; enzymes such as glutathione peroxidase and various resins.

For the optimum supply of fresh aloe, keep a decorative aloe plant in your home, as I always do. No green thumb required. It is attractive and easy to maintain. For external use, snip a piece of leaf, split it open and dab the gel on burns, irritated skin or wounds. For a beverage, scrape off two tablespoons of gel from a split leaf, stir into a glass of water or juice and drink or follow your health care practitioner’s recommendation. I often include fresh aloe vera gel in my morning or afternoon smoothie. Just blend in with your favorite fresh fruits and other ingredients. I also throw some of the snipped off green leaf into my juicer along with my favorite fruits.

If you are purchasing aloe vera in your health food store, you’ll discover that it is available in many forms: concentrate, drink, powdered extract (used only as a laxative), gel and juice. I always recommend to purchase only unrefined or unfiltered aloe vera products; they taste bitter but contain active ingredients. For years, I've ordered all of my aloe vera products through the company Herbal Aloe Force because they are organic, whole and raw. You can visit them at: www.herbalanswers.com or call (888)256-3367 to place an order. Their aloe vera juice is the best available on the market today.

2. Artichoke. Back in 1948, Marilyn Monroe’s first claim to fame was being crowned California’s first Artichoke Queen, writes Rebecca Wood in her book, The New Whole Food Encyclopedia. Today, artichokes need little endorsement. Served either hot or cold, the artichoke is both a delicacy and a low-calorie, nutritious vegetable. One medium artichoke has only 65 calories and provides 28 percent of the RDA of folate, 16 percent of vitamin C, 300 mg of potassium and about 3 grams of fiber. Artichokes also contain cynarin, an organic acid that stimulates the sweetness receptors in the taste buds of some people, causing the foods eaten afterward to taste sweeter.

A member of the sunflower or composite, plant family, artichokes will also provide you with a variety of heart-healthy phytochemicals. In a recent German study, 143 patients with high cholesterol were given either 1,800 milligrams of dry artichoke extract or a placebo every day for six weeks. At the end, those taking the extract had reduced their total cholesterol by 18 percent on average and had reduced their “bad” cholesterol by 23 percent, resulting in a better overall ratio of HDL to LDL – nearly as great an improvement as with medication. At least part of the effect was probably due to cynarin, which increases the liver’s production of bile. Bile in turn helps the body remove cholesterol.

In a study at the University Hospitals of Cleveland and Case Western Reserve University School of Medicine, also in Cleveland, researchers found that an ointment made with silymarin, a compound found in artichoke hearts (a group of flavonoids that are collectively known as silymarin), was able to prevent skin cancer in mice. Unless you dine on milk thistle, which few people do, artichokes are likely to be the only place that you’ll find silymarin in your diet. It’s really worth eating some every now and then.
You don’t have to wear artichokes to reap this protection. “Silymarin works because it is a powerful antioxidant,” explains researcher Hasan Mukhtar, PhD, professor of dermatology and environmental health sciences as Case Western Reserve University School of Medicine. Antioxidants help prevent cancer in the body by mopping up harmful, cell-damaging molecules known as free radicals before they damage DNA and pave the way for tumors to develop. You can’t stop free radicals from forming, but artichokes can block their effects. “It’s such an effective antioxidant that silymarin extract is even used medicinally against liver disease in Europe,” says Dr. Mukhtar. In another study at the AMC Cancer Research Center in Denver, silymarin was used topically on skin cancers in mice. The results were startling. According to cancer biologist Rajesh Agarwal, “It reduced the number of mice who developed cancers by 75 percent.” Those that did develop tumors had 92 percent fewer cancers and the tumor size in them was 97 percent smaller. “In cancer research, that’s as good as it gets,” he says. He has since begun giving the animals silymarin orally to see if it can prevent prostate tumors, too.

Unfortunately, you won’t get enough silymarin from artichokes to guarantee a cancer-free existence. But an artichoke every now and then clearly can’t hurt. It’s just one more weapon in your disease-fighting arsenal. It’s worth taking the trouble to get to an artichoke heart when working your way through all those layers. You can simmer them for about 50 minutes or choose to pressure cook them for only 15 minutes. Artichokes discolor easily. To halt their darkening, keep them covered in acidulated water – water plus a little lemon juice or vinegar. Exposure to air can cause them to turn a grayish color. Baby artichokes may be trimmed, then halved or quartered and sautéed or baked. If you plant artichokes, plant enough for eating and plant extra for their mature blossoms. Dried or fresh, artichoke flowers make a stunning floral display. For eating or to increase the resplendence of your garden, this vegetable deserves center stage.

Finally, you may also want to try one of my favorite facial masks by Reviva called the Optimum Antioxidant Facial Mask with Artichoke. It’s a “super cocktail” for your skin which is blended into a liposome for better absorption. I refer to it as a “booster shot” for the skin’s immune system; it’s a defense against future skin damage from UV rays, pollution stress and a poor diet. I have used this mask once a week for years and am always recommending it to my friends and clients when they ask me what skin products I use to have such healthy, youthful-looking skin. You can find this superlative skin facial mask in your health food store or can order it directly from the company by calling: (800) 257-7774 or visiting: www.revivalabs.com.

3. Brussels Sprouts. There are no prizes for guessing where Brussels sprouts originated; the first were grown in large quantities in France and Belgium, particularly around the Belgian capital. As such, these crucifers are thought to be one of only two common vegetables that originated in northern Europe. (The other is kohlrabi.) From 20 to 40 auxiliary buds grow close together along a tall, single stalk that’s topped with small cabbage-like leaves. Brussels sprouts aren’t really sprouts at all. They are small cabbages.

Not surprisingly, Brussels sprouts share many of the same health benefits of cabbage. Like broccoli, cabbage, sauerkraut, cauliflower and other cruciferous vegetables, they contain chemicals that appear to protect against cancer. With an ORAC score of 980, they are rich in vitamin C (one cup cooked Brussels sprouts provides 100 mg) in addition to good amounts of folate, iron, potassium and protein. Their health-promoting benefits don’t stop here. Brussels sprouts also have high amount of bioflavonoids and indoles, plant chemicals that protect against cancer in several ways. According to Reader’s Digest book, Foods that Harm Foods that Heal, bioflavonoids have an antioxidant effect that helps prevent cellular damage and mutation caused by the unstable molecules released when the body uses oxygen. Bioflavonoids, along with indoles and other plant chemicals inhibit hormones that promote tumor growth. Indoles are particularly active against estrogen, the hormone that stimulates the growth of some breast cancers.

One study at the Fred Hutchinson Cancer Research Center found that men who eat three servings of cruciferous vegetables a week as opposed to one a week reduced their risk of prostate cancer by 41 percent. Cruciferous vegetables, it was noted, reduced prostate cancer risk even more than lycopene-rich tomatoes. These salutary green beauties also are rich in the pigments of chlorophyll, lutein and beta-carotene and these other phytochemicals: glucobrassicin (indole-3-carbinol), p-coumaric acid, D-glucaric acid, caffeic acid, ferulic acid and alpha-lipoic acid – all beneficial if our goal is radiant health and youthful vitality.

Low in calories and high in fiber, Brussels sprouts become sweet and tender after a frost. Unfortunately, since our primary commercial supply of this vegetable comes from California’s mild coastal area, Brussels sprouts generally lack sweetness. If your region has frost, seek out local Brussels sprouts. To serve Brussels sprouts whole, trim, them cut an “x” into the base of each one to enable the heat to penetrate their center more quickly and cook through before the outer leaves are overdone. Steam them just until tender but still a vibrant green. I also half, quarter and thinly slice them (makes a delicious hash) or for an elegant but time-consuming dish, separate each leaf. You can also add Brussels sprouts to stir-fries and soups or to steamed, braised or baked dishes. For those preferring a raw-foods diet, include Brussels sprouts as an ingredient in your medley of fresh vegetables for juice.

4. Culinary Herbs And Spices. What we often think of as simple recipe-enhancing herbs and spices have also led long distinguished lives as healers. Basil, delicious when paired with fresh tomatoes, has served for centuries to settle stomachs. Parsley, an enlivener of mashed potatoes and hummus, has long been used to banish bloating and freshen breath. Thyme, a familiar fragrance on roasted vegetables, has revealed its anti-ulcer powers in the lab. Ginger, used frequently in tea, is a consummate herb to reduce all kinds of inflammation, digestive distress and nausea such as morning and motion sickness. Cinnamon may be the best known, best loved spice in America, but who knew it was a serious medicine – until recently – because of its ability to improve insulin function, lower blood sugar and help keep blood healthy. I like cinnamon in my morning OJ, but it’s also excellent on most fruits and oatmeal. The yellow spice tumeric, a constituent of curry powder, contains high concentrations of the potent antioxidant curcumin which, according to new studies, helps stifle cancer. If you see your spices only as a way to make your food more flavorful, it’s time to take another look.

Turmeric: As mentioned above, tumeric contains curcumin, a potent antioxidant believed to obviate cancer. In test tubes, 80 percent of malignant prostate cells self-destructed when exposed to curcumin. Feeding mice curcumin dramatically slowed the growth of implanted human prostate cancer cells. It may do the same in breast and colon cancer cells, researchers say, speculating that curcumin blocks the activation of genes that trigger cancer. Here’s another bonus. Cucurmin’s anti-inflammatory activity reduces arthritic swelling and progressive brain damage in animals. In UCLA research, eating food laced with low doses of curcumin slashed Alzheimer’s-like plaque in the brains of mice by 50 percent.

Oregano: “No wonder oregano has been used since antiquity to fight infection,” says Harry G. Preuss, PhD, physiologist at Georgetown University Medical Center and a top researcher in the field of the healing powers of herbs and spices. He found oregano oil as effective as the common antibiotic drug vancomycin in treating staph infections in mice. It also wiped out an infectious fungus. A daily dose of oregano oil, mixed with oils from fenugreek, cumin and pumpkin seeds, reduced blood pressure and improved blood sugar and insulin sensitivity in diabetic rats. In Texas research oregano killed parasites in humans. The point, Preuss says: People who eat small regular doses of oregano may get antibiotic and anti-diabetic benefits, although more tests on humans are needed to verify it.

French Tarragon: This great culinary herb, native to southern Europe, is milder than its pungent Russian cousin called simply tarragon. French tarragon has a light anise seed flavor and combines perfectly with rice and vegetables. French tarragon tea will aid digestion and help relieve insomnia and constipation. To make the tea, steep 1 teaspoon of dried leaves in 1 cup of freshly boiled water, covered, for 5 to 10 minutes. Strain.

Peppermint: For more than 2,000 years, peppermint leaves have been used to ease headaches and aid digestion. Today, peppermint oil is a key ingredient in decongestants and in remedies for irritable bowel syndrome. Peppermint can overwhelm more subtle flavors, but the leaves make a tasty garnish for desserts like chocolate smoothies or pies.

Sage: This remarkable Mediterranean herb is antiseptic, antispasmodic and antibiotic. It has been used for centuries to treat sore throats, poor digestion and hormonal problems and to stimulate the brain. Before cooking with them, quickly immerse sage leaves in hot water; this will bring the leaf oils to the surface and enhance the flavor.
Basil: This beautiful green herb often turns up in Shakespeare’s plays as a remedy for colds and headaches. More recently, studies have shown that fresh leaves aid digestion and lower blood sugar levels. Add torn leaves to salads and tomato dishes or chop and grind them into pesto in a food processor.

Parsley: The leaves of the parsley herb, which are strongly diuretic, can ease the discomfort of premenstrual bloating and jump-start weight loss. Their high vitamin C content makes them a valuable ally against colds and flu. For centuries they have been cultivated to freshen breath. Parsley’s invigorating, mild flavor is a key ingredient in tabbouleh, a Middle Eastern salad.

Fennel: The ancient Greeks ate this aromatic herb to suppress their hunger. All parts of the plant are used in cooking, but the most potent medicinal properties are in the seeds. An infusion of seeds (add 1 teaspoon of crushed seeds to 1 cup of boiled water, steep for 5 minutes and strain) eases flatulence and colic in young children and prevents heartburn and indigestion in adults.

To this list of superfoods, next month we’ll learn more about the remarkable healing and nutritional properties of foods.

Susan Smith Jones, MS, PhD is an internationally renowned motivational speaker, frequent radio/TV talk show guest, culinary instructor, author of hundreds of magazine articles and 15 books, including her latest, Unleash the Power of NATUREFOODS: 50 Revitalizing Food s that Heal Your Body, Promote Radiant Health & Rejuvenate Your Life. In the past 35 years, Susan has assisted thousands of people in becoming more aware of ho9w their food and lifestyle choices affect their physical, mental, emotional and spiritual well-being. To order autographed copies of NATUREFOODS, please call (800) 253-6383 (MT) or visit www.susansmithjones.com