12 Foods With Super-Healing Powers

Kiwifruit
This tiny, nutrient-dense fruit packs an amaing amount of !itamin " #dou$le the
amount found in oranges%, has more fi$er than apples, and $eats $ananas as a
high-potassium food& The uni'ue $lend of phytonutrients, !itamins, and minerals
found in kiwifruit helps protect against heart disease, stroke, cancer, and
respiratory disease& (iwifruit)s natural $lood-thinning properties work without the
side effects of aspirin and support !ascular health $y reducing the formation of
spontaneous $lood clots, lowering *+* cholesterol, and reducing $lood pressure&
,ultiple studies ha!e shown that kiwifruit not only reduces o-idati!e stress and
damage to +./ $ut also prompts damaged cells to repair themsel!es&
(iwifruit is often prescri$ed as part of a dietary regimen to $attle cancer and
heart disease, and in "hinese medicine it)s used to accelerate the healing of
wounds and sores&
How much: /im to eat one to two kiwifruit a day while they)re in season, for the
$est taste and nutrition& "alifornia-grown kiwifruit are in season from 0cto$er
through ,ay, and .ew 1ealand kiwifruit are a!aila$le $etween /pril and
.o!em$er&
Tips:
(iwifruit contains enymes that acti!ate once you cut the fruit, causing the
flesh to tenderie& So if you)re making a fruit salad, cut the kiwifruit last&
The riper the kiwifruit, the greater the antio-idant power, so let them ripen
$efore you dig in&
Cherries
"herries $oast a laundry list of healing powers& For starters, they pack a powerful
nutritional punch for a relati!ely low calorie count& They)re also packed with
su$stances that help fight inflammation and cancer& /s if that weren)t enough, in
la$ studies, 'uercetin and ellagic acid, two compounds contained in cherries,
ha!e $een shown to inhi$it the growth of tumors and e!en cause cancer cells to
commit suicide -- without damaging healthy cells& "herries also ha!e anti!iral
and anti$acterial properties&
/nthocyanin, another compound in cherries, is credited with lowering the uric
acid le!els in the $lood, there$y reducing a common cause of gout& 2esearchers
$elie!e anthocyanins may also reduce your risk of colon cancer& Further, these
compounds work like a natural form of i$uprofen, reducing inflammation and
cur$ing pain& 2egular consumption may help lower risk of heart attack and
stroke&
3n "hinese medicine, cherries are routinely used as a remedy for gout, arthritis,
and rheumatism #as well as anemia, due to their high iron content%& Plus they)re
delicious&
How much: /im for a daily ser!ing while they)re in season locally& /nd keep a
$ag of froen cherries in your freeer the rest of the year4 froen cherries retain
155 percent of their nutritional !alue and make a great addition to smoothies,
yogurt, and oatmeal&
Tip:
6uy organic or wash thoroughly, since con!entionally grown cherries can
$e high in pesticides&
Guavas
7ua!as are a small tropical fruit that can $e round, o!al, or pear-shaped& They)re
not all that common, so they might $e hard to find, depending on where you li!e&
6ut if you can track them down, it)s more than worth it& 7ua!as contain more of
the cancer-fighting antio-idant lycopene than any other fruit or !egeta$le, and
nearly 25 percent more than tomatoes& 0ur $odies can)t process much of the
lycopene in tomatoes until they)re cooked4 the processing helps $reak down
tough cell walls& Howe!er, gua!as) cell structure allows the antio-idant to $e
a$sor$ed whether the fruit is raw or cooked, and the whole fruit offers the
nutrition without the added sodium of processed tomato products&
*ycopene protects our healthy cells from free radicals that can cause all kinds of
damage, including $locked arteries, 8oint degeneration, ner!ous system
pro$lems, and e!en cancer& *ycopene consumption is associated with
significantly lower rates of prostate cancer4 in addition, men with prostate tumors
who consumed lycopene supplements showed significant impro!ements, such as
smaller tumors and decreased malignancy& *ycopene has also $een found to
inhi$it the growth of $reast cancer cells, and research suggests that this
antio-idant may also help protect against coronary heart disease&
This strange-looking little fruit is also packed with !itamin " and other
antio-idants& Ser!ing for ser!ing, gua!a offers more than 95 percent more
potassium than a $anana, which can help protect against heart disease and
stroke& 3n fact, the nutrients found in gua!as ha!e $een shown to lower *+* and
$oost H+* cholesterol, reduce triglycerides, and lower $lood pressure&
How much: /im to eat fresh gua!as as often as you can when you can find them
in stores& They)re not commonly a!aila$le in the freeer section4 and most gua!a
8uices are processed and sweetened, so they don)t pro!ide the same superior
nutrition that the whole, fresh fruit does& 0ne to two gua!as a day is a good goal&
Tip:
0pt for the red-fleshed !ariety if you can4 $oth are loaded with
antio-idants, $ut the red type has more than the white-fleshed apple
gua!a&
Beans
6eans are a miracle food& They lower cholesterol, regulate $lood sugar and
insulin production, promote digesti!e health, and protect against cancer& 3f you
think of fi$er, protein, and antio-idants and immediately think whole grains, meat,
and fruit, think again -- $eans offer all three in a single package&
/n assortment of phytochemicals found in $eans has $een shown to protect cells
from cancerous acti!ity $y inhi$iting cancer cells from reproducing, slowing tumor
growth& 2esearchers at the Har!ard School of Pu$lic Health reported that women
who consumed $eans at least twice a week were 2: percent less likely to
de!elop $reast cancer, and multiple studies ha!e tied $eans to a reduced risk of
heart disease, type 2 dia$etes, high $lood pressure, and $reast and colon
cancers&
6eans deli!er a whopping amount of antio-idants, which help pre!ent and fight
o-idati!e damage& 3n fact, the ;S+/)s ranking of foods $y antio-idant capacity
places three !arieties of $eans #red $eans, red kidney $eans, and pinto $eans% in
the top four -- and that)s among all food groups& 6eans are a great source of
dietary fi$er, protein, and iron& They also contain the amino acid tryptophan4
foods with high amounts of tryptophan can help regulate your appetite, aid in
sleep, and impro!e your mood& ,any are also rich in folate, which plays a
significant role in heart health& /nd depending on the type of $ean you choose,
you)ll also get decent amounts of potassium, magnesium, !itamin 61 and 62, and
!itamin (& Soy$eans are a great source of omega-< fatty acids&
3n "hinese medicine, !arious types of $eans ha!e $een used to treat alcoholism,
food poisoning, edema #particularly in the legs%, high $lood pressure, diarrhea,
laryngitis, kidney stones, rheumatism, and doens of other conditions&
How much: /im for a minimum of two ser!ings of $eans per week&
Tip:
/duki and mung $eans are among the most easily digested4 pinto,
kidney, na!y, gar$ano, lima, and $lack $eans are more difficult to digest&
Watercress
.ot only is watercress e-tremely nutritious, it)s a$out as close as you can get to a
calorie-free food& "alorie for calorie, it pro!ides four times the calcium of 2
percent milk& 0unce for ounce, it offers as much !itamin " as an orange and
more iron than spinach& 3t)s packed with !itamin / and has lots of !itamin (,
along with multiple antio-idant carotenoids and protecti!e phytochemicals&
The nutrients in watercress protect against cancer and macular degeneration,
help $uild the immune system, and support $one health& The iron helps red $lood
cells carry o-ygen to your $ody)s tissues for energy& The phytochemicals in
watercress $attle cancer in three ways= killing cancer cells, $locking carcinogens,
and protecting healthy cells from carcinogens& They)!e also $een shown to help
pre!ent lung and esophageal cancer and can help lower your risk for other
cancers&
3n "hinese medicine, watercress is thought to help reduce tumors, impro!e night
!ision, and stimulate $ile production #impro!ing digestion and settling intestinal
gas%& 3t)s used as a remedy for 8aundice, urinary difficulty, sore throat, mumps,
and $ad $reath&
How much: >at watercress daily if you can& 3n some regions, it)s more widely
a!aila$le during the spring and summer, when it)s culti!ated outdoors& 6ut since
it can also $e grown hydroponically in greenhouses, you can find it year-round in
many grocery stores and at your local farmer)s market&
Tip:
?ou can cook it, $ut watercress is $etter for you when you eat it raw& Tuck
it into a sandwich in place of lettuce&
Toss it with your fa!orite !egeta$les and eat it in a salad&
Watercress is great in pesto -- 8ust replace the $asil with watercress -- and
soups&
;se watercress as a wonderfully deto-ifying ingredient in a 8uice or
smoothie&
Spinach
?ou already knew spinach was good for you, $ut did you know 8ust how good@
Spinach protects against eye disease and !ision loss4 it)s good for $rain function4
it guards against colon, prostate, and $reast cancers4 it protects against heart
disease, stroke, and dementia4 it lowers $lood pressure4 it)s anti-inflammatory4
and it)s great for $one health& Spinach has an amaing array of nutrients,
including high amounts of !itamin (, calcium, !itamin /, !itamin ", folate,
magnesium, and iron&
/ carotenoid found in spinach not only kills prostate cancer cells, it also pre!ents
them from multiplying& Folate promotes !ascular health $y lowering
homocysteine, an amino acid that, at high le!els, raises the risk of dementia and
cardio!ascular disease, including heart disease and stroke& Folate has also $een
shown to reduce the risk of de!eloping colorectal, o!arian, and $reast cancers
and to help stop uncontrolled cell growth, one of the primary characteristics of all
cancers& The !itamin " and $eta-carotene in spinach protect against colon
cancer in addition to fighting inflammation, making them key components of $rain
health, particularly in older adults&
Spinach is loaded with !itamin ( #one cup of cooked spinach pro!ides 1,111
percent of the recommended daily amountA%, which $uilds strong $ones $y
helping calcium adhere to the $one& Spinach is also rich in lutein, which protects
against age-related macular degeneration, and it may help pre!ent heart attacks
$y keeping artery walls clear of cholesterol $uildup&
How much: Fresh spinach should $e a daily staple in your diet& 3t)s a!aila$le in
practically e!ery grocery store, no matter where you li!e, it)s easy to find year-
round, and you)d $e hard pressed to find a more nutritionally sound, !ersatile
green& So do yourself a healthy fa!or and aim for a few ounces -- raw, sauteed,
or lightly steamed, e!ery day&
Tips:
/dd a handful of fresh spinach to your ne-t fruit smoothie& 3t)ll change the
color $ut not the taste&
"on!entionally grown spinach is suscepti$le to pesticide residue4 stick to
organic&
Onions
0nions get a $ad rap for their effect on $reath, $ut that)s not the only part of the
$ody where they pack a wallop& 0nions contain potent cancer-fighting enymes4
onion consumption has $een shown to help lower the risk of prostate and
esophageal cancers and has also $een linked to reduced mortality from coronary
heart disease& 2esearch suggests that they may help protect against stomach
cancer& 0nions contain sulfides that help lower $lood pressure and cholesterol,
as well as a peptide that may help pre!ent $one loss $y inhi$iting the loss of
calcium and other $one minerals&
0nions ha!e super antio-idant power& They contain 'uercetin, a natural
antihistamine that reduces airway inflammation and helps relie!e symptoms of
allergies and hay fe!er& 0nions also $oast high le!els of !itamin ", which, along
with the 'uercetin, $attles cold and flu symptoms& 0nions) anti-inflammatory
properties help fight the pain and swelling associated with osteo- and rheumatoid
arthritis& 0nions are also e-tremely rich in sulfur and they ha!e anti$iotic and
anti!iral properties, making them e-cellent for people who consume a diet high in
protein, fat, or sugar, as they help cleanse the arteries and impede the growth of
!iruses, yeasts, and other disease-causing agents, which can $uild up in an
im$alanced diet&
How much: For all the health $enefits onions pro!ide, it would $e ideal to eat
one a day& Howe!er, if that)s not doa$le for you, add a few onions to your weekly
grocery list and try to eat a little $it e!ery day& /ll !arieties are e-tremely good for
you, $ut shallots and yellow onions lead the pack in antio-idant acti!ity& 2aw
onions pro!ide the $est nutrition, $ut they)re still great for you when they)re lightly
cooked& /nd cooking meat at high temperatures #such as on a grill% with onions
can help reduce or counteract carcinogens produced $y the meat&
Tip:
0nions should $e stored at room temperature, $ut if they $other your eyes
when you cut them, try refrigerating them for an hour $eforehand&
Carrots
"arrots are a great source of the potent antio-idants known as carotenoids& +iets
high in carotenoids ha!e $een tied to a decreased risk in postmenopausal $reast
cancer as well as cancers of the $ladder, cer!i-, prostate, colon, laryn-, and
esophagus& "on!ersely, diets low in carotenoids ha!e $een associated with
chronic disease, including heart disease and !arious cancers& 2esearch
suggests that 8ust one carrot per day could reduce your risk of lung cancer $y
half& "arrots may also reduce your risk of kidney and o!arian cancers& 3n addition
to fighting cancer, the nutrients in carrots inhi$it cardio!ascular disease, stimulate
the immune system, promote colon health, and support ear and eye health&
"arrots contain calcium, potassium, magnesium, phosphorus, fi$er, !itamin ",
and an incredi$le amount of !itamin /& The alpha-carotene in carrots has shown
promise in inhi$iting tumor growth& "arrots also contain the carotenoids lutein
and ea-anthin, which work together to promote eye health and pre!ent macular
degeneration and cataracts& 3n "hinese medicine, carrots are used to treat
rheumatism, kidney stones, tumors, indigestion, diarrhea, night $lindness, ear
infections, earaches, deafness, skin lesions, urinary tract infections, coughs, and
constipation&
How much: >at a ser!ing of carrots each day if you can, and en8oy them year-
round& "arrots are good for you whether they)re raw or lightly cooked4 cooking
helps $reak down the tough fi$er, making some of the nutrients more easily
a$sor$ed& For the $est nutrition, go for whole carrots that are firm and fresh-
looking& Precut $a$y carrots are made from whole carrots and, although they)re
con!enient, they tend to lose important nutrients during processing&
Tips:
2emo!e carrot tops $efore storing them in the fridge, as the tops drain
moisture from the roots and will cause the carrots to wilt&
6uy organic4 con!entionally grown carrots fre'uently show high pesticide
residues&
Cabbage
"a$$age is a powerhouse source of !itamins ( and "& Bust one cup supplies C1
percent of the recommended daily amount for !itamin (, D5 percent of !itamin ",
good amounts of fi$er, and decent scores of manganese, !itamin 69, folate, and
more -- and it)ll only cost you a$out << calories& "alorie for calorie, ca$$age
offers 11 percent more !itamin " than oranges&
"a$$age contains high le!els of antio-idant sulforaphanes that not only fight free
radicals $efore they damage +./ $ut also stimulate enymes that deto-ify
carcinogens in the $ody& 2esearchers $elie!e this one-two approach may
contri$ute to the apparent a$ility of cruciferous !egeta$les to reduce the risk of
cancer more effecti!ely than any other plant food group& .umerous studies point
to a strong association $etween diets high in cruciferous !egeta$les and a low
incidence of lung, colon, $reast, o!arian, and $ladder cancers&
"a$$age $uilds strong $ones, dampens allergic reactions, reduces inflammation,
and promotes gastrointestinal health& "a$$age is routinely 8uiced as a natural
remedy for healing peptic ulcers due to its high glutamine content& 3t also
pro!ides significant cardio!ascular $enefit $y pre!enting pla'ue formation in the
$lood !essels& 3n "hinese medicine, ca$$age is used to treat constipation, the
common cold, whooping cough, depression and irrita$ility, and stomach ulcers&
When eaten and used as a poultice, as a dual treatment, ca$$age is helpful for
healing $edsores, !aricose !eins, and arthritis&
How much: The more ca$$age you can include in your diet, the $etter& / study
of Polish women found that those who ate at least four ser!ings of ca$$age per
week as adolescents were E2 percent less likely to de!elop $reast cancer later in
life than their peers who consumed only one weekly ser!ing or less&
Tips:
Try raw sauerkraut& 3t has all the health properties of ca$$age, plus some
potent pro$iotics, which are e-cellent for digesti!e health&
;se the whole ca$$age4 the outer lea!es contain a third more calcium
than the inner lea!es&
6oth are nutritional stars, $ut red ca$$ages are far superior to the white
!ariety, with a$out se!en times more !itamin " and more than four times
the polyphenols, which protect cells from o-idati!e stress and cancer&
Broccoli
?ou)ll find it difficult to locate another single food source with as much naturally
occurring health-promoting properties as $roccoli& / single cup of steamed
$roccoli pro!ides more than 255 percent of the 2+/ for !itamin " #more than
oranges%, nearly as much of !itamin (, and a$out half of the daily allowance for
!itamin /, along with plentiful folate, fi$er, sulfur, iron, 6 !itamins, and a whole
host of other important nutrients& "alorie for calorie, $roccoli contains a$out twice
the amount of protein as steak -- and a lot more protecti!e phytonutrients&
6roccoli)s phytochemicals fight cancer $y neutraliing carcinogens and
accelerating their elimination from the $ody, in addition to inhi$iting tumors
caused $y chemical carcinogens& Studies show e!idence that these su$stances
help pre!ent lung and esophageal cancers and may play a role in lowering the
risk of other cancers, including gastrointestinal cancer&
Phytonutrients called indoles found in $roccoli help protect against prostate,
gastric, skin, $reast, and cer!ical cancers& Some research suggests that indoles
also protect the structure of +./ and may reduce the risk of prostate cancer&
>-tensi!e studies ha!e linked $roccoli to a 25 percent reduction in heart disease
risk& 3n "hinese medicine, $roccoli is used to treat eye inflammation&
How much: 3f you can eat a little $roccoli e!ery day, your $ody will thank you for
it& 3f you can)t swing it, aim for eating it as regularly as possi$le& *ike many other
!egeta$les, $roccoli pro!ides fantastic nutrition $oth in its raw form and when it)s
properly cooked& "ooking reduces some of $roccoli)s anticancer components, $ut
lightly steaming it will preser!e most of the nutrients& 6roccoli is a!aila$le fresh
year-round in most areas, $ut if you can)t find it where you li!e, froen $roccoli is
a good su$stitute&
Tip:
Steaming or cooking $roccoli lightly releases the ma-imum amount of the
antio-idant sulforaphane&
Kale
(ale is highly nutritious, has powerful antio-idant properties, and is anti-
inflammatory& 0ne cup of cooked kale contains an astounding 1,<2F percent of
the 2+/ for !itamin (, 1C2 percent of the 2+/ for !itamin /, and FC percent of
the 2+/ for !itamin "& 3t)s also a good source of calcium and iron&
(ale is in the same plant family as $roccoli and ca$$age, and, like its cruciferous
cousins, it contains high le!els of the cancer-fighting compound sulforaphane,
which guards against prostate, gastric, skin, and $reast cancers $y $oosting the
$ody)s deto-ification enymes and fighting free radicals in the $ody& The indoles
in kale ha!e $een shown to protect against $reast, cer!ical, and colon cancers&
The !itamin ( in kale promotes $lood clotting, protects the heart, and helps $uild
strong $ones $y anchoring calcium to the $one& 3t also has more antio-idant
power than spinach, protecting against free-radical damage& (ale is e-tra rich in
$eta-carotene #containing se!en times as much as does $roccoli%, lutein, and
ea-anthin #ten times the amount in $roccoli%& 3n "hinese medicine, kale is used
to help ease lung congestion&
How much: *ike ca$$age, the more kale you can eat, the $etter& / daily ser!ing
is ideal& >at it as much as you can, as long as you can find it fresh at your local
grocery or farmer)s market& 3n some areas, it)s a!aila$le all year4 in others, it only
makes an appearance during summer and fall&
Tips:
(ale)s growing season e-tends nearly year-round4 the only time it)s out of
season is summer, when plenty of other leafy greens are a$undant&
Steam or sautG kale on its own, or add it to soups and stews& "ooking
helps tenderie the lea!es&
(ale is also a great addition when it)s $lended in fruit smoothies or 8uiced
with other !egeta$les&
Dandelion
The same pesky weed known for ruining lawns has a long history of $eing used
as a healing her$ in cultures around the glo$e& 0ne cup of raw dandelion greens
pro!ides D<D percent of the 2+/ of !itamin ( and 112 percent of the 2+/ for
!itamin /& +andelion greens are also a good source of !itamin ", calcium, iron,
fi$er, and potassium& /mong all foods, it)s one of the richest sources of !itamin /4
among all green !egeta$les, it)s one of the $est sources of $eta-carotene&
+andelion has $een used for centuries to treat hepatitis, kidney, and li!er
disorders such as kidney stones, 8aundice, and cirrhosis& 3t)s routinely prescri$ed
as a natural treatment for hepatitis ", anemia, and li!er deto-ification #poor li!er
function has $een linked to numerous conditions, from indigestion and hepatitis
to irrita$ility and depression%& /s a natural diuretic, dandelion supports the entire
digesti!e system and increases urine output, helping flush to-ins and e-cess salt
from the kidneys& The naturally occurring potassium in dandelions helps pre!ent
the loss of potassium that can occur with pharmaceutical diuretics&
+andelion promotes digesti!e health $y stimulating $ile production, resulting in a
gentle la-ati!e effect& 3nulin, a naturally occurring solu$le fi$er in dandelion,
further aids digestion $y feeding the healthy pro$iotic $acteria in the intestines4 it
also increases calcium a$sorption and has a $eneficial effect on $lood sugar
le!els, therefore $eing useful in treating dia$etes& 6oth the dandelion lea!es and
root are used to treat heart$urn and indigestion& The pectin in dandelion relie!es
constipation and, in com$ination with !itamin ", reduces cholesterol& +andelion
is e-cellent for reducing edema, $loating, and water retention4 it can also help
reduce high $lood pressure& 0n top of all that, dandelion contains multiple
antidiarrheal and anti$acterial properties&
3n "hinese medicine, dandelion is used in com$ination with other her$s to treat
hepatitis and upper respiratory tract infections such as $ronchitis and pneumonia&
The sap from the stem and root is a topical remedy for warts& 3magine -- all this
from a lowly weedA
How much: How much dandelion to incorporate into your diet $oils down to two
factors= a!aila$ility and personal preference& +andelion greens are considered a
specialty item in some areas and therefore can $e difficult to find& They also ha!e
a pungent taste, and people tend to lo!e or hate the fla!or& 3f you can find fresh
dandelion greens and you en8oy the taste, make them a regular part of your diet&
Tip:
;se the root in soups or sautG it on its own&
3f the raw lea!es are too $itter for you, try them lightly steamed or sautGed&