HEALTH WISE
(11/28/2008) By Julie Sergel

A Mindful Thanksgiving to You and Yours!

Along with each spoonful we should scoop a mindful of part of the homage we pay thanksgiving gratitude to—the bounty of the food! In case you’re lacking in such knowledge, here’s a brief “101” for you.

Potatoes—rich stores of potassium (even more than bananas), help to maintain fluid balance, regulate blood pressure and heart function; contains vitamin B6 to strengthen immune system, good dose of fiber to keep bowels moving, helps fight infection, protects against cancer and heart disease, balances body pH. Caution to diabetics as potatoes can raise insulin and blood sugar levels rapidly.Those with arthritis should eat potatoes in moderation—as with all shade vegetables.

Pumpkin—helps prevent cancers, cataracts, arteriosclerosis; fights infection, maintains fluid balance, protects against heart disease and cancer; regulates blood pressure. Seeds are high in protein and hefty amounts of vitamin E, iron, and B6.

Winter Squash—loaded with beta-carotene (top source)-- converts to vitamin A in the body, lowers risk of cataracts and preserves eyesight; smokers and those exposed to second hand smoke can minimize risk of lung cancer by consumption of squash a couple times a week; wards off infection, protects against cancer, stroke, and heart disease; helps maintain proper fluid and electrolyte balance in body.

Sweet Potatoes—“Power Food” with many therapeutic properties—high in fiber, supports healthy gums and connective tissue, speeds wound healing, reduces risk of cancer and osteoporosis, promotes bone and tooth development, helps body release energy from ingested nutrients, lowers cholesterol levels and protects against heart disease and disease causing viruses. May increase likelihood of having twins; helps with production of serotonin. Note: Sweet potatoes and yams are not the same.

Pass the….Peas! Storehouse of vitamins and nutrients (especially vitamin C), boosts immunity, normalizes fluids in body, maintains cell function, good source of soluble fiber to help lower cholesterol, controls blood sugar, prevents prostate cancer. Studies show lower rates of appendicitis with consumption; puree for treatment of ulcers; has an anti-fertility compound so if trying to get “preggers” pass, literally, on the peas!

Carrots—high dose of beta-carotene, boosts immunity, reduces risk of many cancers (breast, rectal, larynx, lung); regular consumption of beta-caroten may reduce risk of developing cancer by 40-70 percent; contains lutein (anticancer carotenoid), guards against heart disease, reduces inflammation, slows aging process, helps build healthy skin, tissue and teeth; improves eyesight, stimulates appetite, and prevents dehydration. Eating just one medium sized raw carrot four times a week can reduce odds of developing lung cancer. Carrots also help stimulate T-helper cells that protect against infection.

Brussels Sprouts—Research has found specific substances (cholophyll, dithiolthiones, carotenoids, indoles, glucosinolates) in Brussels spouts that retard cancers. Also reduces incidence of gastrointestinal, estrogen related breast, uterine and endometrial cancers.

Cabbage—stimulates immunity, kills bacteria and viruses, inhibits growth of cancerous cells, protects against tumors, controls hormone levels; affects sex drive, fertility, cardiovascular disease and symptoms of menopause. Curbs formation of cancer causing substances, speeds metabolism of estrogen, which helps in reducing risk of breast cancer; inhibits growth of polyps—an early sign of colon cancer. Eating cabbage once a week may reduce chances of colon cancer by 60 percent.

Cranberries—good for kidneys, bladder, and skin; helps prevent tooth decay, useful in treatment of asthma, cystitis, kidney stones and bladder stones; a good intestinal antiseptic. Compounds in cranberries help bacteria from adhering to bladder-- useful in treating urinary tract infections; anticancer properties, promotes formation of visual purple—a pigment found in the eyes vital for color and night vision. (Opt for the real deal. Canned cranberry sauce offers 86 percent less vitamin C than fresh variety.)

Turkey—lean meat, an excellent source of protein, high in the essential amino acid tryptophan; contains plenty of selenium—key to health and cancer prevention, helps with DNA and cellular repair along with Niacin, or vitamin B3, and B6—both found in turkey; helpful with energy production and cardiovascular protection. Turkey has been a symbol of nourishing gatherings for centuries, so even the scent may add to its virility.

For those looking to find more about the food we eat, please consult “Prescription for Dietary Wellness” by Phyllis A. Balch, CNC. I drew most of the information for this list from it. I refer it so often and highly recommend it as a kitchen staple. Of course it can be purchased at Ellicottville’s Best Herb Shop—Nature’s Remedy—located at 18 Monroe Street or by calling 716-699-4372 (HERB). Happiest of Thanksgivings to you and yours!!!! This Thanksgiving, please try to give and receive in equal measures. (It’s good for the heart.)