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Foods to ADD to Your Diet - Organic if possible

WHOLEGRAINS: good source of fiber, protein, chromium, and B vitamins.

Amaranth - a complete protein (it contains all essential amino acids) and is one of the highest vegetable sources of iron.

Barley - a rich source of calcium, potassium and B complex vitamins. Beneficial for urinary infections and constipation. Best eaten as pot barley.

Brown rice - a rich source of B Complex vitamins (beneficial for nervous system) Short grain variety helps to clear toxic waste from the colon, while Basmati helps to clear out internal mucous.

Buckwheat - excellent source of protein and the bioflavonoid rutin, which strengthens blood capillaries (prevention and treatment of varicose veins).

Kamut - an ancient grain closely related to wheat but not allergenic. Kamut is a high source of protein and minerals magnesium and zinc.

Millet - an anti-fungal agent (helps to inhibit growth of fungus and yeasts) high in iron, magnesium, and silicon (for healthy hair, skin, nails & teeth).

Oats - a rich source of protein, polyunsaturated fats, B Complex vitamins, and minerals such as calcium, magnesium and potassium. Soluble fibre in oats helps constipation and lower plasma cholesterol levels.

Quinoa - sprouted quinoa is a high source of calcium and a complete protein (excellent protein source for vegans).

Rye - rich source of fibre and low in gluten (a good substitute to wheat).

Spelt - this ancient grain has highly soluble gluten and does not appear to cause allergic reactions like wheat. Particularly beneficial for poor digestion, constipation and colitis.

BEANS (also known as legumes or pulses): combined with grains form complete protein. Excellent source
of minerals, B vitamins and soluble and insoluble fibre (help constipation and lower cholesterol).
Mung Beans - popular sprouting beans - help to ease water retention and aid in detoxifying processes. Aduki Beans - rich source of iron, zinc and manganese. Effective in treatment of constipation, yeast infection and kidney and bladder infections. Soya beans - contain all 8 essential amino acids, also rich source of essential fatty acids and lecithin (brain function). Phytosterols in soy help to inhibit cholesterol absorption. Isoflavone compounds in soy are anti-carcinogenic and phyto-oestrogens in soy help to reduce the risk of breast cancer. Caution: if you have thyroid problems eat only modest amounts. Lentils - rich source of iron and B complex vitamins. Caution: lentils are high in purines - best avoided by those with gout.

SPROUTS: powerhouse of vitamins, minerals, amino acids, chlorophyll, antioxidant enzymes, fibre and
pigments, which help our digestion and assimilation. When a seed is sprouted, its stored nutrient potential bursts forth into the seedling, making the sprouts extremely nutritious. Grains, seeds and beans can be successfully sprouted. They have to be from organic source to avoid chemical pollution.

VEGETABLES: eaten raw or steamed will provide vitamins, minerals and enzymes. It is a well established fact
that carotenoids, vitamins C and E, selenium dietary fibre, flavonoids, phenols, plant sterols and protease inhibitors found in vegetables exert protective effects against many forms of cancer. For optimum health, we need to consume 3 - 5 portions of vegetables every day (excluding potato).

Root vegetables - such as beetroots (blood cleanser and tonic), carrots, sweet potatoes, and swede provide beneficial beta carotene and trace minerals, especially when eaten with skins. Beta carotene is a powerful antioxidant, vital for lung function, proper night vision and healthy skin.


Green leafy vegetables or salad vegetables - good source of magnesium, vitamin C, folate and beta carotene (the darker the vegetable the more beta carotene it contains). Some vegetables are diuretic - excellent for water retention.

Brassicas or cruciferous vegetables - good source of beta carotene, vitamin C, folic acid, potassium and fibre. Also contain anti-carcinogenic indoles, which have been shown to be protective against breast cancer via their effect on oestrogen metabolism. Caution: if you have thyroid problems eat only modest amounts of cabbage, broccoli, kale, cauliflower, Brussels sprouts and kohlrabi.

Onions, Leeks and Garlic - contain compounds that are natural antibiotics and very cleansing due to their sulphur compounds. Traditional remedies for colds, bronchitis, arthritis and gout.

FRUITS: packed with vitamins, minerals, antioxidants and fibre. You should eat fresh, raw fruits for the best
effect. Avoid peeling, as some vitamins are found just under the skin. Choose seasonal fruit whenever possible and always wash fruit before eating. Fruits should be eaten on their own, since they rapidly ferment in the stomach.

Citrus Fruits – oranges, grapefruit, clementines, satsumas, limes and lemons - exceptionally rich source of vitamin C, beta carotene, potassium, flavonoids, and soluble and insoluble fibre. Caution: If you suffer from eczema, dermatitis, psoriasis, arthritis or IBS, you should avoid citrus fruits.

Berry Fruits - rich source of vitamin C, soluble fibre and antioxidant phytochemicals (proanchocyanidins).

Apples, bananas, and pears - rich source of vitamin C and soluble fibre. Bananas are also a good
source of potassium.

Cherries - rich source of vitamin C and bioflavonoids. Cherries and strawberries neutralise uric acid, so eat lots of them if suffering from gout.

Grapes - rich source of cancer-protective compounds such as flavones, anthocyanins, etc. Grapes are uniquely nourishing and cleansing (particularly a 2-day black grape juice mono fast).

Nectarines and peaches - good source of vitamin C and some beta carotene.

Papayas - excellent source of vitamin C and beta carotene, help to regulate bowel function and when eaten with seeds, help to reduce intestinal parasites such as worms. Intestinal tonic.

Dried fruits - rich source of iron, antioxidants and fibre (laxative effect). Contain concentrated sugar, can give rise to dental caries. Caution: Avoid if suffering from candida or blood sugar problems.

NUTS and SEEDS: a powerhouse of protein, essential oils, B complex vitamins, vitamin E, calcium,
magnesium, zinc, selenium and manganese. Almonds are a particularly rich source of calcium and leatril (B17) - a potent anti-cancer agent. Brazil nuts are rich in selenium, Walnuts contain essential oil, Pumpkin seeds are good source of zinc and Linseeds (soaked overnight) have laxative effects (constipation).

OILY FISH: salmon, mackerel, sardines, trout and herring - exceptional source of protein, vitamins A, D
and E and omega-3 fatty acids which help to lower blood pressure and cholesterol. Also beneficial for inflammatory conditions such as arthritis and skin conditions. Tuna, is also an oily fish, but high in mercury. Do not have more than once per week.

EGGS: provide the highest quality protein, are a rich source of zinc, vitamins A, D, E, B1 and B12.
Eggs contain lecithin, vital brain food for memory and concentration. Eggs should be eaten poached or boiled - not fried. Eggs are quite a common cause of allergy, particularly asthma, and should not be introduced before 12 months in to a child’s diet. Pregnant women, infants, children and the elderly should eat hard boiled eggs only to avoid Salmonella poisoning. Buy organic eggs only - battery eggs are less nutritious and contain antibiotic and hormonal residues from chicken feeds.

WATER: The most important nutrient in your body. 99% of the chemical reactions in our body depend on
water. It has been suggested that we drink at least eight glasses of water a day. If we do not drink enough water, waste products from our kidneys cannot be eliminated efficiently. A lack of water means our bodies cannot metabolise fat and so a large amount of waste is literally stuck in our system. Water also lubricates the joints and is necessary for the efficient functioning of the lungs.

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