Page 22 - NAMAH January 2016

Namah Vol. 23, Issue 4, 15th January 2016

Fruit dandelion and may be associated with
collards), increased risk of cancer in
pumpkin, susceptible individuals
winter (14). High-dose beta-
squashes, carotene supplementation
sweet potatoes, increases risk of lung
cantaloupe cancer in smokers (15).

Whole grains Whole brown Meta-analysis: 3-5 servings/ Soaking several hours
rice, rye,
Booster foods wheat, corn, day of whole grains before cooking or
Fermented quinoa,
foods amaranth, contributes to improved fermenting reduces
(vegetables, millet, teff.
fruits, dairy, glucose control, improved antinutrients, such as phytic
grains)
body composition, and acid. Sourdough baking/
Micro-algae
Vinegar reduced CVD risk factors in fermentation decreases

healthy people and those at glucose and insulin

risk from type-2 diabetes (16). response to breads (17).

Raw Improves digestive Each serving of live culture

sauerkraut, function. Can reduce foods can contain billions

kim chi, beet inflammation; inhibit to trillions of beneficial

kvass, brined cholesterol absorption and bacteria (far more than

pickles, raw aid its removal from the probiotic supplements),
chutney and liver; enhance circulating plus enzymes.

salsa; yogurt, vit. D levels (18,19,20). Can Additionally, other

kefir; soured provide therapeutic nutrients, such as vitamins,

whole grains changes to gut bacteria that minerals, and

or sourdough help prevent development phytochemicals are

breads of diabetes (21). enhanced through the

fermentation process (22).

Sea vegetables, Natural pigments in sea

aka seaweed vegetables, including Types include arame, hijiki,

chlorophyll, exhibit wakame, nori and dulse.

Raw apple anticancer, anti-

cider vinegar inflammatory, anti-obesity, Take 1-2 tsp in a small
glass of water right before
anti-angiogenic, and

neuro-protective activities eating to achieve this

(23). effect.

Turmeric / Turmeric: Reduces rise in blood sugar Use turmeric in curries;
curcumin whole fresh
(spice) root or dried after meals; excellent for also delicious as addition
powder
those at risk for type 2 to herbal chai teas.

diabetes (24).

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