Natural cures and wholesome food is the best way to keep healthy. Knowledge about what your body requires as fuel and how you can prevent many illnesses is important. Below you will find an alphabetical list of foods and the nutrients they contain.

All Spice: Great at relieving flatulence and dyspeptic pain, helps with nervous exhaustion, gas, and diarrhea.  It may be applied as a compress in cases of rheumatism and neuralgia.

Almonds: Useful for convalescence, coughs and colds, strengthening the nervous system and increasing sexual vitality. Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Externally, sweet almond oil and pastes made from the crushed nuts can help dry skin conditions. In addition to their cholesterol-lowering effects, almonds' ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.

In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 98 mg of magnesium (that's 24.7% of the daily value for this important mineral), plus 257 mg of potassium. Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Almonds promote your cardiovascular health by providing 257 mg of potassium and only 0.3 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and atherosclerosis.

Avoid almonds if you suffer from osteoporosis.

Aloe vera: has historically been known for assisting the functions of the gastrointestinal tract, and for its properties of soothing, cleansing and helping the body to maintain healthy tissues. This plant has a reputation of facilitating digestion, aiding blood and lymphatic circulation, as well as kidney, liver and gall bladder functions. Aloe contains at least three anti-inflammatory fatty acids that are helpful for the stomach, small intestine and colon. It naturally alkalizes digestive juices to prevent over acidity - a common cause of digestive complaints. A newly discovered compound in aloe, acemannan, is currently being studied for its ability to strengthen the immune system. Studies have shown acemannan to boost T-lymphocyte cells that aid natural resistance.

Anchovies: Relieve symptoms of psoriasis. Reduces the risk of heart disease. Maintains bone density. Prevents anaemia.
- ( vitamins D & E, protein, EPA, DHA, omega-3 fatty acids)

Angelica: Nutritionally supports the digestive and respiratory systems.

Anise seeds: Act to remove excess mucus in the gastrointestinal area. Excellent for improving memory, colds, flu, cough, bronchitis, sinusitis, gas, colic, tension, lactation (not pregnancy!), eye brightener, fresh breath.  Anise is very useful for breaking up mucus and is used for hard, dry coughs where expectoration is difficult.  A tea is made by adding a cup of boiled water to three teaspoons of crushed seeds, steeping for 20-minutes.  This may be used to stimulate the productions of mother's milk.  The seeds may be smoked or added to a cough syrup formula.  It is also used as a stimulant and carminative to treat flatulence and colic, taken as a tea.  Added to laxative formulas, it will reduce cramping of the bowels.

For hacking coughs add 7 teaspoons of Anise Seeds to 1 quart of boiling water and then simmer down to 1 1/2 pints.  Strain and add 4 teaspoons each of honey and glycerin.  Take 2 tsp. of this syrup every few hours to relieve the cough.

To improve memory, take 2 tablespoons, 3 times a day

Apples (organically grown): According to the latest research, the old saying, "An apple a day keeps the doctor away," is fact, not just folklore. The nutritional stars in apples—fibre, flavonoids, and fructose—translate into apples' ability to keep us healthy. Apples contain both insoluble and soluble fibre. One medium (5 ounces) unpeeled apple provides over 3 grams of fibre, more than 10% of the daily fibre intake recommended by experts. Even without its peel, a medium apple provides 2.7 grams of fibre. Apple's two types of fibre pack a double punch that can knock down cholesterol levels, reducing your risk of hardening of the arteries, heart attack, and stroke. Apple's insoluble fibre works like bran, latching on to LDL cholesterol in the digestive tract and removing it from the body, while apple's soluble fibre pectin reduces the amount of LDL cholesterol produced in the liver. Adding just one large apple (about 2/3 of a pound) to the daily diet has been shown to decrease serum cholesterol 8-11%. Eating 2 large apples a day has lowered cholesterol levels by up to 16%!

Apple skin is a major food source of a potent flavonoid called quercitin. Quercitin's benefits derive from its antioxidant activity, especially when it teams up with another antioxidant, vitamin C, also found in apples, to bolster the body's immune defences. This dynamic antioxidant duo provides another way (in addition to fibre) through which apples protect against cancer and also helps prevent the free radical damage to LDL cholesterol that promotes heart disease.

Apples derive almost all of their natural sweetness from fructose, a simple sugar, but one which is broken down slowly, especially when combined with apples' hefty dose of fibre, thus helping to keep blood sugar levels stable.

Whole apple extracts—in amounts comparable to human consumption of one, three or six apples a day—were shown to prevent breast cancer. Apples worked in a dose-dependent manner; the more apples eaten, the more protection. Apples are found to be most consistently associated with a reduced risk of cancer, heart disease, asthma, and type 2 diabetes when compared to other fruits and vegetables. In addition, eating apples was also associated with increased lung function and increased weight loss. Apples may also help combat cholera. Recently, crude extracts from immature apples were found to inhibit cholera toxin in a dose dependent manner by up to 98%. Fuji apples have the highest total phenolic and total flavonoid compounds, but Red Delicious apples were also quite high. These apple varieties also tended to have higher antioxidant activity. A flavonoid found only in apples called phloridzin may help prevent bone loss associated with menopause.

Apples are among the 12 foods on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of apples unless they are grown organically.

Apricots: Nutrients in apricots can help protect the heart and eyes, as well as provide the disease-fighting effects of fibre. The high beta-carotene and lycopene activity of apricots makes them important heart health foods. Both beta-carotene and lycopene protect LDL cholesterol from oxidation, which may help prevent heart disease. They contain nutrients such as Vitamin A that promote good vision. Vitamin A, a powerful antioxidant, quenches free radical damage to cells and tissues. Free radical damage can injure the eyes' lenses. The degenerative effect of free radicals, or oxidative stress, may lead to cataracts or damage the blood supply to the eyes and cause macular degeneration. Apricots are a good source of fibre, which has a wealth of benefits including preventing constipation and digestive conditions such as diverticulosis.

The apricot is an excellent food remedy for anaemia on account of its high content of iron. Essential amount of copper in the fruit makes iron available to the body. Apricot are useful in the healing of wounds, in expelling worms and as a general tonic. It can be applied with beneficial results in scabies, eczema, sun-burn and itching of the skin due to cold exposure.

Artichoke:   Lowers high cholesterol and fats in the blood. Protects against hepatitis. Increases the beneficial bacteria level in the large intestine. Protects against skin cancer.
- ( vitamin K, iron, cynarin, silymarin, inulin)

Aubergine/Egg Plant: In addition to featuring a host of vitamins and minerals, eggplant also contains important phytonutrients, many which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin. Research on eggplant has focused on an anthocyanin phytonutrient found in eggplant skin called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. Nasunin has been found to protect the lipids (fats) in brain cell membranes. Cell membranes are almost entirely composed of lipids and are responsible for protecting the cell from free radicals, letting nutrients in and wastes out, and receiving instructions from messenger molecules that tell the cell which activities it should perform. Thus eggplants/aubergines are good for the brain cells.

Eggplants/aubergines have a predominant phenolic compound found which is chlorogenic acid. This is one of the most potent free radical scavengers found in plant tissues. Benefits attributed to chlorogenic acid include antimutagenic (anti-cancer), antimicrobial, anti-LDL (bad cholesterol) and antiviral activities.
- contains vitamins A, D, B6 B12, thiamine, riboflavin, niacin, folate, calcium, iron, magnesium, copper, iodine, zinc, manganese, choline

Avocado:   Contributes to the prevention of heart disease. Boosts the immune system in the elderly. Improves male fertility. Avocado may be naturally high in fat, but most of it is the healthy, monounsaturated type, which is essential for plump, youthful skin and actually helps neutralise bad fat in other foods, meaning it could help you lose weight. Avocado lowers bad cholesterol and is a good source of potassium, which helps the body flush out toxins. It also contains the most potent anti-ageing combination – vitamins E and C – which mop up ageing free radicals and de-clog arteries.
- ( vitamins E, K, & B6, monounsaturated fat, fibre)

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Herbs:  Fight food poisoning bacteria. Lessen the aging effect of pollution. Help in the treatment of diabetes. Reduces cholesterol and blood pressure. Protects against cancer.
- (vitamin C, vitamin E, carotenes, folic acid, iron)

 Hilsa Fish: Relieve symptoms of psoriasis. Reduces the risk of heart disease. Maintains bone density. Prevents anaemia.
- ( vitamins D & E, protein, EPA, DHA, omega-3 fatty acids)

In people with high cholesterol, artificial honey increases LDL (bad) cholesterol, while natural honey decreases total cholesterol 8%, LDL cholesterol 11%, and C-reactive protein 75%.

Acts as an expectorant for coughs and catarrh, sinusitis and hay fever. Antiseptic and preservative properties help prevent food poisoning and relieve diarrhoea and vomiting. Externally, honey is a wound and burn healer, and has the ability to draw out bacteria and pus. It soothes mouth ulcers and is reputed to bring a boil to a head. Reduces stomach ulcers. Helps in treating gastro-enteritis and is a soothing remedy for minor wounds and burns.

In people with type 2 diabetes, natural honey can cause a significantly lower rise in blood sugar than either dextrose or sucrose (refined sugars). So, enjoy a little honey in your morning coffee, lunchtime yogurt or afternoon cup of green tea. Looks like a daily spoonful of honey may help your need for medicine to go down.
- (vitamin K, carbohydrate, sugar)

Hops: Helps the body with pain and insomnia. Hops is rich in nutrients that nourish the nervous system. The herbalist Culpeper said, "It opens obstructions of the liver and spleen, cleanses the blood, loosens the belly, cleanses the veins from gravel and provokes urine." This plant is considered both a tonic and relaxant.

Horehound Root: Soothing to the respiratory system and is a natural expectorant.

Horse chestnut: (aesculus hippocastanum) Widely used externally or taken internally in the treatment of haemorrhoids, varicose veins, swollen ankles, sports injuries, and in mouth washes to treat tender gums.

Horsetail: Rich in "beauty" nutrients that nourish the nails, skin, hair, bones and the body's connective tissue. It is also benefits the glands and urinary tract. Horsetail helps heal fractured bones because of its rich supply of nutrients.

 Ho Shou Wu (Fo-Ti): Fabled in Asian history to restore the original colour of greying hair. It nourishes the glandular, nervous, and skeletal systems. This herb is reputed to enhance the health of the liver and kidneys. The properties of Ho Shou Wu are said to be similar to Golden Seal, Chamomile and Ginseng. It is known to help improve health, stamina and resistance to diseases.

Hydrangea: Traditionally been used to strengthen the urinary tract and help regulate its function. This plant contains alkaloids which help soothe the body, especially in the bladder and kidney areas. Hydrangea also works like a natural inflammation reliever and cleanses the joint areas.

Hyssop: Has been used for hundreds of years as an herbal remedy for afflictions of the respiratory system. It soothes throats and nourishes the lungs.

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Irish Moss: High in nutrients and nourishes the glandular system, lungs, and kidneys. It purifies the body's cells and strengthens the thyroid gland.

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Juniper Berries: Strengthen the urinary system and help the body eliminate excess water and toxins.

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Kale: Contains compounds that may help prevent cancer. These compounds appear to stop enzymes from activating cancer-causing agents in the body, and they increase the activity of enzymes that disable and eliminate carcinogens. Kale stands out as an anti-cancer food. It's the organosulfur compounds in this food that have been main subject of phytonutrient research, and these include the glucosinolates and the methyl cysteine sulfoxides. Although there are over 100 different glucosinolates in plants, only 10-15 are present in kale and other Brassicas. Yet these 10-15 glucosinolates appear able to lessen the occurrence of a wide variety of cancers, including colon, breast and ovarian cancers. Boosts the immune system. Prevents cancer. Prevents spina bifida. Prevents heart disease.
- ( vitamin C, calcium, iron, carotene, indoles)

Kava Kava: Soothes the nerves.

Kelp: Contains nearly thirty minerals which nourish the glands (especially the thyroid and pituitary). By enhancing the action of the glandular system, it helps balance the body's metabolism and rate at which it burns calories. Kelp, also known as seaweed, grows in the rich ocean beds, far below surface pollution levels. Because of its high nutrient content, this herb is reputedly beneficial for a wide range of applications. It is known to nourish the sensory nerves, brain membranes, also spinal cord and brain tissue. Kelp contains alginic acid which can help protect the body against the effects of radiation.

Kohlrabi: Boosts the immune system. Prevents cancer. Prevents spina bifida. Prevents heart disease.
- ( vitamin C, calcium, iron, carotene, indoles)

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A - Z Compendium of Common Ailments & Natural Cures

Lady slipper: Is a member of the orchid family. This delicate flower contains in its root many nervine properties.

Lamb:   Prevents anaemia. Builds and maintains body tissues. Maintains the nervous system.
- (vitamin B12, protein, iron, zinc, selenium)

Lavender: Widely used for its calming and relaxing properties, in ointments and oils for the treatment of muscular aches and pains including rheumatism.

Legumes (beans):  (soybeans, lentils, broad bean, red kidney bean, chickpeas, pinto bean, lima bean, black bean, navy beans, black-eyed peas, peanuts) Reduces the risk of heart disease. Controls blood sugar levels. Lowers the risks of colon cancer. Prevents anaemia. Maintains the proper levels of iron and calcium in the body. Low fat & cholesterol levels. To balance the diet when meat and dairy products are reduce for cholesterol problems, all legumes are a healthy alternative providing the daily amounts of protein needed.
- (protein, fibre, folate, isoflavones, phytochemicals, niacin, copper, calcium, iron, zinc, potassium, magnesium)

Lemongrass: A stalky plant with a lemony scent that grows in many tropical climates, most notably in Southeast Asia. A common ingredient in Thai cooking, lemongrass provides a zesty lemon flavor and aroma to many Thai dishes. Lemon juice (or lime) may be substituted for lemongrass in a pinch, but citrus fruits will not be able to fully replicate its particular qualities. Lemongrass is also thought to have numerous health benefits, especially when used in combination with other Thai spices such as garlic, fresh chillies, and coriander. For example, scientists are now studying Thailand's favourite soup: Tom Yum Kung, which contains all of these herbs and spices. Tom Yum is thought to be capable of combating colds, flus, and even some cancers.

To use lemongrass, always cut off the lower bulb and remove tough, outer leaves. The main stalk (the yellow section) is mainly what is used in Thai cooking, although I always reserve the upper, green section and add this to my soups and curries for extra flavour.

From here, you have 2 options. The first is the easier of the two. Simply cut the yellow stalk into 2-3 inch lengths. Then “bruise” these sections by bending them several times. Add them to your soup or curry. You can also create superficial cuts along these sections with your knife, which will help release the lemon flavour. When serving, remove the lemongrass pieces, or ask your guests to set them aside as they eat. (Choose this option if you are in a hurry, or if you do not own a food processor or pestle & mortar.)

The second option is to slice the lemongrass. In this case, we are preparing the lemongrass to be consumed, adding fibre, nutrients, and more flavour to the dish. You will need a very sharp knife, as the stalk is quite firm. Cut the yellow section of stalk into thin slices and place these in a food processor. Process well. Or, place slices in a pestle & mortar, and pound until softened and fragrant. Now add this prepared lemongrass to your Thai recipe.

Note that lemongrass is extremely fibrous and a little “stringy” (more like threads, actually). For this reason, be sure to cook your Thai dish thoroughly. If you are making a soup, for example, boil the lemongrass for at least 5-10 minutes in order for it to soften adequately.

If you would like to try growing your own lemongrass, simply buy a few stalks from the store. Place the bulb end in water and allow to soak until roots form (this may take anywhere from 2 weeks to a month). Once your lemongrass has developed roots ½ and inch to 1 inch long, plant in your garden, or in a pot with lots of rich soil. Lemongrass likes sun and warm temperatures, so if you choose to keep it indoors as a houseplant, be sure to give it a south-facing window.

Lentils: Reduces the risk of heart disease. Controls blood sugar levels. Lowers the risks of colon cancer. Prevents anaemia. Maintains the proper levels of iron and calcium in the body. Low fat & cholesterol levels. To balance the diet when meat and dairy products are reduce for cholesterol problems, all legumes are a healthy alternative providing the daily amounts of protein needed.
- (protein, fibre, folate, isoflavones, phytochemicals, niacin, copper, calcium, iron, zinc, potassium, magnesium)

Lima Beans:  Reduces the risk of heart disease. Controls blood sugar levels. Lowers the risks of colon cancer. Prevents anaemia. Maintains the proper levels of iron and calcium in the body. Low fat & cholesterol levels. To balance the diet when meat and dairy products are reduce for cholesterol problems, all legumes are a healthy alternative providing the daily amounts of protein needed.
- (protein, fibre, folate, isoflavones, phytochemicals, niacin, copper, calcium, iron, zinc, potassium, magnesium)

Limes: Contain flavonoids called flavonol glycosides, including many kaempferol-related molecules. While these flavonoids have been shown to stop cell division in many cancer cell lines, they are perhaps most interesting for their antibiotic effects. In several villages in West Africa where cholera epidemics had occurred, the inclusion of lime juice during the main meal of the day was determined to have been protective against the contraction of cholera. (Cholera is a disease triggered by activity of the bacteria called Vibrio cholera). Lab tests indicate that human liver cells produce less apo B when exposed to limonin. Apo B is a structural protein that is part of the LDL cholesterol molecule and is needed for LDL production, transport and binding, so higher levels of apo B translate to higher levels of LDL cholesterol.

Liquorice Root: Nutritionally supports the respiratory and gastrointestinal systems, heart and spleen. This herb can soothe irritated mucous membranes and help the body get rid of unwanted mucus with its expectorant properties. Liquorice Root has properties similar to cortisone and oestrogen. It stimulates the adrenal glands and helps the body cope with stress.

Lobelia: Has been traditionally revered for its soothing properties that nourish the nervous system. Lobelia also enhances the function of the respiratory system and has antispasmodic effects. It has been used in preparations designed to lessen one's desire for nicotine.

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Male Fern: Helps the body get rid of tapeworm.

Mandrake: Works with the liver, gallbladder and all aspects of digestion. It exerts a powerful influence on the glands.

Marigold: (calendula officinalis) Often used in lotions or ointments as a natural antiseptic and to aid wound healing and prevent wound infection, for burns, sores, abrasions, wind burn, fungal skin infections and varicose veins. It's used as a mouth wash after tooth extraction and for inflamed gums. Extracts and potencies can be taken internally to cure inflammations of the stomach or gall bladder and to aid healing after surgery.

Marshmallow: Has soothing properties and nutritionally supports the respiratory and gastrointestinal systems.

Milk: Strengthens bones and teeth up until age 30-35, may prevent Alzheimer's disease in the elderly.
- (vitamins A, D B6 & B12, protein, riboflavin, niacin, thiamin, folacin, calcium, phosphorous, magnesium, zinc)

Milk Thistle Extract: A potent antioxidant which prevents harm from free radicals and lends nutritional support to the liver. Milk thistle seed extract contains silymarin, a unique type of flavonoid-like compound considered the active ingredient of milk thistle.

Mullein: Has been referred to as a "natural wonder herb" which soothes the lungs and irritations associated with the respiratory tract. It also nourishes the lymphatic and glandular systems. Mullein can help remove mucus from the system.

Mushrooms:   Boosts the immune system by stimulating white blood cells. Has certain anti-cancer properties. Prevents blood clots by thinning the blood.
- (vitamin K, folic acid, lentinan, d-fraction, biotin)

Myrrh: Traditionally, the properties of myrrh resin have been highly favoured for soothing muscles and wounds. Myrrh nourishes mucous membranes with its cleansing effects. The extract, when combined with water, is excellent as a comforting gargle for a scratchy throat.

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Nettles: The stinging nettle, or common nettle (Urtica dioica), is a weed that can be found all over the world. It pops up, uninvited, into almost every garden and is possibly one of the most well known, and most hated plants on the planet. It flourishes almost anywhere, lies dormant in the winter and re-grows from underground stems in the spring. It grows up to 4 feet in height, has dark green serrated leaves and greenish-white flowers that hang down in clusters from the leaf nodes on the upper part of the plant.

Stinging nettles are a food source rich in vitamins A and C, minerals such as iron, and protein. They lose their stinging ability when dried and make good food for farm animals. It is possible to pick nettles without being stung if they are grasped hard enough to force the stinging hairs flat so that they cannot penetrate the skin, but you have to be brave here - he who hesitates is lost, and the timid will be stung! Alternatively, you could always wear gloves.

In France nettles are eaten as a vegetable. They are gathered early in the season before the stems become tough and woody and when the leaves are still soft and bright green. Only the tips of the plant are used; they are picked, washed and cooked gently for about 20 mins without the addition of further water. When they are tender they may be finely chopped or pureéd and seasoned with a little salt, pepper and butter. The cooking denatures the 'sting' and they are a very nutritious addition to the diet.

Nettle tea is good for treating the symptoms of anaemia and is supposed to help flush impurities from the body. It is also good for asthma and other allergy-related conditions.

Native American healers used to hit the arms or legs of paralysed patients with nettles to stimulate their muscles.

Roman soldiers used this method to warm their bodies and restore circulation in cold weather. This technique is also used world wide to relieve pain.

Nettle products are diuretic, probably due to high levels of potassium and may be used in treatment of urinary problems; also helpful in the treatment of symptoms (but not the actual swelling) of an enlarged prostate gland. Patients with weak hearts or kidney problems should not consume nettles.

Scientific studies are on-going into the use of nettles in the treatment of arthritis. Stewed stinging nettles have been shown to enhance the effect of the anti-inflammatory drug diclofenac. Flagellation with stinging nettles relieves pain in the affected limb/s.

Nicholas Culpeper, a 17th century astrologer-physician, wrote: " The roots or leaves, or the juice of them, boiled and made into an electuary with honey and sugar, is a safe and sure medicine to open the passages of the lungs, which is the cause of wheezing and shortness of the breath. It helps to expectorate phlegm and to raise the imposthumed pleurisy. As a gargle it helps the swelling of the mouth and throat. A decoction of the leaves provokes the courses and urine and expels gravel and stone. It kills worms in children, eases pain in the sides and dissolves wind in the spleen. The seed taken as a drink is remedy against the bites of dogs and the poisonous qualities of Hemlock, Henbane, Nightshade and Mandrake. The bruised seed or leaves put into the nostrils takes away the polypus. The juice of the leaves or a decoction of the root is used as a wash for fistulas and gangrenes and for corroding scabs or itch."

It seems nowadays we have forgotten the wonderful properties of the common wild stinging nettle which is strange as it is such a profusely growing free weed in the UK!

Nettle tea: has long been used as a health promoting drink. It is thought to be beneficial to the digestive system, urinary tract and to the blood. Nettles contain iron which helps combat anaemia, as well as other vitamins and minerals.

There are many recipes available for nettle tea, one of which you can find below.

• 25g dried stinging nettle leaves
• 25g dried dandelion leaves
• 25g dried birch leaves
• 25g rose hips

Put 1 or 2 teaspoons of the above mixture into a cup full of boiling water. Leave to steep for 2 minutes, strain and drink. The tea may be sweetened with sugar or honey according to personal taste.

Do not drink nettle tea if you have heart or kidney problems.

The plant juices make a good addition to shampoo and have anti-dandruff properties.

Nuts:   Boosts the immune system. Lowers cholesterol levels. Reduces the risks of heart and other age related diseases. Prevents osteoporosis.
- (protein, lignans, vitamin E, calcium, iron)

Nut Oil: Reduces cholesterol and protects against heart disease. Slows the aging process. Helps in fighting infections and inflammatory skin diseases.
- (vitamin E, mono-unsaturated fats, omega-3 fatty acids)

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Oatstraw: Contains high amounts of bone-building materials.

Oily Fish: Salmon, Trout, Mackerel, Herring, Sardines, Pilchards, Kipper, Eel, Whitebait, Tuna (fresh only), Anchovies, Swordfish, Bloater, Cacha, Carp, Hilsa, Jack fish, Katla, Orange roughy, Pangas, sprats) Relieve symptoms of psoriasis. Reduces the risk of heart disease. Maintains bone density. Prevents anaemia.
- ( vitamins D & E, protein, EPA, DHA, omega-3 fatty acids)

Olive Oil: Reduces cholesterol and protects against heart disease. Slows the aging process. Helps in fighting infections and inflammatory skin diseases.
- (vitamin E, mono-unsaturated fats, omega-3 fatty acids)

Onion:  Helps to prevent cancer and circulatory disorders. Helps to prevent heart disease. Reduces risks of bladder cancer in smokers.
- ( vitamins C & K,, folic acid, quercetin, allicin)

Oregano: Fight food poisoning bacteria. Lessen the aging effect of pollution. Help in the treatment of diabetes. Reduces cholesterol and blood pressure. Protects against cancer.
- (vitamin C, vitamin E, carotenes, folic acid, iron)

Oranges: You may already know that oranges are an excellent source of vitamin C - just one orange supplies 116.2% of the daily value for vitamin C - but do you know just how important vitamin C and oranges are for good health? Vitamin C is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells. Inside cells, a potential result of free radical damage to DNA is cancer. Especially in areas of the body where cellular turnover is especially rapid, such as the digestive system, preventing DNA mutations translates into preventing cancer. This is why a good intake of vitamin C is associated with a reduced risk of colon cancer. Free radical damage to other cellular structures and other molecules can result in painful inflammation, as the body tries to clear out the damaged parts.

Vitamin C, which prevents the free radical damage that triggers the inflammatory cascade, is thus also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. Free radicals also oxidize cholesterol. Only after being oxidized does cholesterol stick to the artery walls, building up in plaques that may eventually grow large enough to impede or fully block blood flow, or rupture to cause a heart attack or stroke. Since vitamin C can neutralize free radicals, it can help prevent the oxidation of cholesterol. Citrus appears to offer the most significant protection against esophageal, oro-phayngeal/laryngeal (mouth, larynx and pharynx), and stomach cancers. A class of compounds found in citrus fruit peels called polymethoxylated flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs, and without side effects. Although a variety of citrus fruits contain PMFs, the most common PMFs, tangeretin and nobiletin, are found in the peels of tangerines and oranges. Grating a tablespoon or so of the peel from a well-scrubbed organic tangerine or orange each day and using it to flavour tea, salads, salad dressings, yogurt, soups, or hot oatmeal, buckwheat or rice may be a practical way of achieving some cholesterol-lowering benefits.

Oranges' health benefits continue with their fibre; a single orange provides 12.5% of the daily value for fibre, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fibre can also help out by keeping blood sugar levels under control, which may help explain why oranges can be a very healthy snack for people with diabetes. In addition, the natural fruit sugar in oranges, fructose, can help to keep blood sugar levels from rising too high after eating. The fibre in oranges can grab cancer-causing chemicals and keep them away from cells of the colon, providing yet another line of protection from colon cancer. And the fibre in oranges may be helpful for reducing the uncomfortable constipation or diarrhoea in those suffering from irritable bowel syndrome. In addition to oranges' phytonutrients, vitamin C and fibre, they are a good source of thiamin, folate, vitamin A (in the form of beta-carotene), potassium and and calcium.

Want to reduce your risk of calcium oxalate kidney stones? Drink orange juice. Drink ½ to 1 litre of orange, grapefruit or apple juice daily, to increase the urinary pH value and citric acid excretion iand significantly dropping the risk of forming calcium oxalate stones.

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Pan Pien Lien: Helps the body remove obstructions and congestion, thus strengthening and improving many areas. It nourishes and strengthens the lung areas, as well as soothing the muscles and joints.

Papaya: Contains an enzyme called papain which helps the body break down protein.

Parruva Brava: Nourishes the thermogenic processes of the body. It has been traditionally valued for its purification properties which promote perspiration.

Parsley: Tonic, blood purifier, diuretic, appetite stimulant and breath freshener. Helps alleviate wind, fluid retention, colic, indigestion, cramps, eczema and anaemia. Use externally on abscesses, wounds, cuts, toothache and head lice.

Partridge: Improves the blood and concentration levels. Prevents anaemia.
- (protein, vitamin B12, mono-saturated fats, iron, zinc)

Passionflower: Has been used to help the body reduce anxiety, hysteria and nervousness by nourishing the nervous system. Passionflower has been traditionally used in both herbal and homeopathic medicine for pain, insomnia, nervous exhaustion, asthma and attention deficit disorder. In vitro experiments show that passicol, an alkaloid found in passionflower, kills a range of moulds, yeasts, and bacteria.

Pau d'arco: A South American herb which helps strengthen and nourish the body's defence system. A healthy immune system is a key in fighting diseases and infections.

Peanuts: (unsalted) Reduces the risk of heart disease. Controls blood sugar levels. Lowers the risks of colon cancer. Prevents anaemia. Maintains the proper levels of iron and calcium in the body. Low fat & cholesterol levels. To balance the diet when meat and dairy products are reduce for cholesterol problems, peanuts are a healthy alternative providing the daily amounts of protein needed.
- (protein, fibre, folate, isoflavones, phytochemicals, niacin, copper, calcium, iron, zinc, potassium, magnesium)

Peanut oil: Known in the UK as Groundnut oil is a monounsaturated fat. As such it may be substituted into a diet to reduce the negative health effects of eating trans fat and saturated fat. Please note: All utensils and pans used with peanut oil must be washed thoroughly before using for cooking for people with nut allergies.

Pears: Pears make good energy-boosting snacks and are reasonably low in calories and can be eaten quite freely. Pears are very unlikely to trigger allergic reactions, so can be used in exclusion diets. They contain hydroxycinnamic acids, which act as antioxidants. Eat pear with the skin, not just for the fibre, but also because chlorogenic acid tends to accumulate in pear skin. Pears are a good source of fibre, potassium, copper and vitamin C.

Pear's fibre does a lot more than help prevent constipation and ensure regularity. Fibre has been shown in a number of studies to lower high cholesterol levels, good news to people at risk for atherosclerosis or diabetic heart disease. Fibre in the colon binds to bile salts and carries them out of the body. Since bile salts are made from cholesterol, the body must break down more cholesterol to make more bile, a substance which is also necessary for digestion. The end result is a lowering of cholesterol levels. Fibre also binds to cancer-causing chemicals in the colon, preventing them from damaging colon cells. This may be one reason why diets high in fibre-rich foods, such as pears, are associated with a reduced risk of colon cancer. Additionally, the fact that low dietary intake of copper seems to also associated with risk factors for colon cancer (increased fecal free radical production and fecal water alkaline phosphatase activity) serves as yet another reason in support of why this delicious fruit may be very beneficial for colonic health.

Try drinking lots of pear juice if you suffer from shingles. It contains antiviral caffeic acid, which fights the virus.

Pears are often recommended by healthcare practitioners as a hypoallergenic fruit that is less likely to produce an adverse response than other fruits. Particularly in the introduction of first fruits to infants, pear is often recommended as a safe way to start.

Peppermint: Calms the stomach, intestinal tract, and the nervous system. It comforts the stomach and nourishes the salivary glands to help with digestion. It has astringent properties and soothes the nervous system.

Periwinkle: Helps relieve congestion and aids in maintaining balanced circulation.

Pheasant: Improves the blood and concentration levels. Prevents anaemia.
- (protein, vitamin B12, mono-saturated fats, iron, zinc)

Pigeon: Improves the blood and concentration levels. Prevents anaemia.
- (protein, vitamin B12, mono-saturated fats, iron, zinc)

Pineapple: Fresh pineapple is rich in bromelain, a group of sulfur-containing proteolytic (protein-digesting) enzymes that not only aid digestion, but can effectively reduce inflammation and swelling, and is an anti-cancer agent. A variety of inflammatory agents are inhibited by the action of bromelain. To maximize bromelain's anti-inflammatory effects, pineapple should be eaten alone between meals or its enzymes will be used up digesting food. Pineapple is an excellent source the trace mineral manganese and a good source of thiamin. Two molecules found in pineapple stems have also shown anti-tumor activity.

Pinto Beans: Reduces the risk of heart disease. Controls blood sugar levels. Lowers the risks of colon cancer. Prevents anaemia. Maintains the proper levels of iron and calcium in the body. Low fat & cholesterol levels. To balance the diet when meat and dairy products are reduce for cholesterol problems, all legumes are a healthy alternative providing the daily amounts of protein needed.
- (protein, fibre, folate, isoflavones, phytochemicals, niacin, copper, calcium, iron, zinc, potassium, magnesium)

Pippali Fruit: A pepper which has been used extensively in Ayurvedic medicine to address digestive disorders and obesity.

Plums: This ability of plum and prune to make iron more available may be related to the vitamin C content of this fruit. Also a good source of vitamin A (in the form of beta-carotene), vitamin B2, dietary fibre and potassium
NOTE: Those suffering with kidney & gallstones, joint problems, or osteoporosis should avoid plums & prunes.

Poultry and Game Birds:   Improves the blood and concentration levels. Prevents anaemia.
- (protein, vitamin B12, mono-saturated fats, iron, zinc)

Prickly Ash: Nourishes and enhances circulation throughout the entire body.

Psyllium Husks: Psyllium is derived from the seed of the Plantago ovata plant (botanical name: Plantago ovata). Psyllium husk is an excellent source of soluble dietary fibre. It is native to Europe, North Africa and Asia and has been used for thousands of years as a safe and effective bulk laxative, intestinal cleanser and for maintaining bowel function, high in both fibre and mucilage. Modern diets lack natural fibre as it is removed during the refining process; a lack of fibre in the diet can lead to many digestive disorders such as constipation and haemorrhoids and is often the underlying cause to many diseases. Psyllium Fibre is beneficial for both constipation and diarrhoea and can assist in maintaining a normal and healthy bowel function.

Psyllium husks are pure dietary fibres that are not digested in the small intestine, but are partially broken down in the colon. They act as a sponge, absorbing water and waste material in the bowels. This helps to clear toxins, preventing them from staying too long in the colon. Generally, the fibre in our diet comes from wheat bran, which can be irritating to the sensitive walls of the bowel. As it is non-abrasive, Psyllium is ideal for sensitive cell walls. Psyllium husks are very safe and are used by millions of people throughout the world as a natural alternative to some habit-forming laxatives. Read more>>

Pumpkin: Prevents cancer of the prostate. Contributes to the health of the retina and lens of the eye. Strengthens the immune system. Reduces the risk of heart disease.
- (vitamins C & K, beta carotene, fibre)

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Queen of the Meadow: Traditionally valued to help heal strains, sprains, and the associated aches. It nourishes the ligaments and tendons, and assists in restoring their normal function. It helps release inorganic deposits from the joints and tissues.

Quercetin: Has been shown to help the body defend itself against harmful micro-organisms.

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Raspberries: Help the body make collagen, the protein needed to keep skin supple, smooth and healthy. Blackcurrants in particular protect against UV skin damage and reduce the ageing effect of sunburn by neutralising free radicals. Cranberries and blueberries both help protect against cystitis by stopping harmful bacteria sticking to the urinary tract. Prevents varicose veins. Has anti-bacterial properties. Eases rheumatoid arthritis. Reduces the risks of cancer.
- ( vitamins C & K, folic acid, anthocyanidins, fibre)

Reed mace: The roots of reed mace, typha latifolia 'variegata', have been traditionally used as a poultice on wounds, cuts, boils and scalds and the flowers for diarrhoea.

Red Cabbage: A 100 gram (about 3 ounces) serving of raw red cabbage delivers 196.5 milligrams of polyphenols, of which 28.3 milligrams are anthocyanins.  Consumption of red cabbage may be beneficial to increase chemo-preventive effects in neurodegenerative diseases such as Alzheimer's. People with thyroid gland problems, kidney or gallstones should avoid cabbage.

Red Raspberry Leaf: Strengthens the uterus wall and regulates menstrual flow. It nourishes the reproductive organs, especially the uterine muscles, and helps strengthen and prepare the body for childbirth. It is also highly valued for its soothing and astringent properties to the stomach and intestinal tract. Raspberry leaf is a nutrient-rich herb that helps balance the body so that diarrhoea or constipation can be relieved.

Rhubarb: Can help dissolve mucus adhering to the walls of the colon.

Rock-Rose Flowers: (helianthemum nummularium) Used as a natural remedy for fright and panic

Root Vegetables: Prevents blood clots and arterial blockages. Reduces the risks of heart disease. Prevents a variety of cancers. Protects against the damages caused by nicotine.
- ( vitamins C & K, folic acid, fibre, carotenes)

Note: Not suitable for pregnant or breastfeeding women, or those with high blood pressure.

Rutabaga: Boosts the immune system. Prevents cancer. Prevents spina bifida. Prevents heart disease.
- ( vitamin C, calcium, iron, carotene, indoles)

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Safflower: The flowers of the safflower plant are used to nourish the liver, gallbladder and respiratory system. Safflower helps balance cholesterol in the body, and assists in eliminating excessive uric acid. It helps break up phlegm and soothes the digestive system.

Saffron: Saffron being a natural herb, all its benefits and contents cannot be fully quantified chemically and as everybody knows that statistics can be made to prove anything. There are many contents in a herb which even scientists agree that at times cannot be identified let alone quantified and even if so, there are many inexplicable benefits that are proved by a variety of testaments and age old experiences which can not be explained by science. Saffron is a prime example of one such Herb. Therefore, it is important for every supplier to state the origin or source of his saffron, for you to judge its quality because the growing area, its soil and climate creates the basic characteristics and strength of the saffron.

Like most of the European spices, Saffron derives from Arabic za'fran "be yellow". The Hindi and Sanskrit names have been derived from the Northern Indian region Kashmir, where old saffron was produced. Saffron is the most expensive spice in the world. In production countries the price is much lower, but so is the quality. Saffron's aroma is unique and there is no substitute for it. Saffron is the slender, dried, reddish-brown, flattened stigma of a small crocus of the iris family.

The threads that make up saffron must be picked from each flower by hand and more than 1,60,000 of these flowers are needed to produce just one kilogram of saffron filaments.

Saffron finds a variety of uses in India and abroad. In India, it is used as a herb in Ayurvedic Medicines which heal a variety of diseases ranging from Arthritis to Impotence and Infertility. It is known to have aphrodisiac properties and is widely used in Asia and the Middle East as such. Chinese and Tibetan Medicine also find many uses of this exotic herb such as:

• Curing Asthma & Cough
• Useful in Colds
• To treat Alcoholism
• For treatment of enlarged Liver and infection of Urinary Bladder and Kidneys
• To treat Acne and Skin Diseases
• As an ingredient in recipes useful in Menstrual disorders
• As a diuretic if soaked overnight in water and administered with honey
• For strengthening the heart and as a refrigerant for the brain
• Pounded with clarified butter (Ghee) it is used for treating diabetic patients.
• Used in medicines that reduce inflammation.
• Due to the presence of crocetin it indirectly helps to reduce cholesterol levels in the blood
• Records of Ancient and Medieval periods indicate anti tumour & anti cancerous activities
• The Ebers Papyrus (Ca 1550 BC) has mentioned it as an ingredient in case of kidney problems
• Two compounds in Saffron are supposed to increase anti-bacterial and anti-viral physiological activity in the body

About 50 mg of Saffron dissolved in a glass of 200ml milk and a spoonful of sugar makes a very tasty drink which is also a health tonic. A regular intake of this every day for a period of time enables the body to build resistance against a lot of common diseases such as asthma and common colds. In high dosage, saffron exhibits toxic qualities. However, due to its high price, saffron poisoning is very rare.

Sage: Helps check excessive mucus in the body.

Salmon: Relieve symptoms of psoriasis. Reduces the risk of heart disease. Maintains bone density. Prevents anaemia.
- ( vitamins D & E, protein, EPA, DHA, omega-3 fatty acids)

Salsify: (tragopogon porrifolius) A vegetable whose root and leaves can be used for cooking purposes. It is also known as white salsify, goatsbeard, vegetable oyster, and the oyster plant. The latter two names reflect the root's taste, which when cooked, resembles an oyster. Salsify is a member of the sunflower family and its varieties are named French Blue Flowered and the Mammoth Sandwich Island. It is cultivated in Central and Southern Europe, the United States, and in Asia (Taiwan), and is said to have originated in the Mediterranean. Contains no cholesterol or fat and is low in sodium. It also provides an excellent source of dietary fibre. Good source of vitamins A & C, folate, calcium, phosphorus, potassium & magnesium.

Sarsaparilla: Contains substances which are similar to the male hormone testosterone and the female hormone progesterone. It can safely help increase the metabolic rate and balance the glandular system.

Saw Palmetto Berry: Said to nourish glandular tissue, and has been used by herbalists and others to nutritionally support the prostate gland.

Schizandra Chinensis: Helps the body adapt to stress and nourishes the nervous system.

Seaweed: Protects against certain cancers. Useful source for Iron and Calcium.
- (calcium, vitamin K, iron, iodine, carotene)

Seeds:   Helps to maintain prostate health. Relieves bowel problems. Reduces the risk of heart disease. Prevents anaemia. Sooths symptoms of psoriasis and eczema. Helps with menopausal problems.
- (zinc, vitamin E, calcium, protein, omega fatty acids)

Senega Root: Nourishes the respiratory tract.

Senna: Assists in expelling waste from the intestines and kills worms.

Shellfish: Important for male fertility. Provides nutrients for blood, bone and muscle functions. Helps in the prevention of cancer.
- (protein, EPA, DHA, zinc, selenium)

Siberian Ginseng: Nutritionally supports the glandular system. It is called an "adaptogen", which means that it helps the body adapt to any situation which normally would alter its function. Siberian Ginseng has a beneficial effect on the heart and circulation. It stimulates the entire body energy to overcome stress, fatigue, and weakness. Studies suggest that Siberian Ginseng may help reduce blood sugar levels, balance blood pressure levels, and enhance the immune system by boosting the body's production of natural killer cells.
NOTE: Not recommended for patients with high blood pressure or anxiety.

Skullcap: One of the most powerful herbs to help you get a better night's sleep. It calms the nervous system, relaxes the muscles, and helps balance blood pressure. Contains plant compounds that help the brain produce more endorphins (naturally occurring chemicals that promote feelings of well-being). This is believed to enhance both awareness and calmness. Skullcap relaxes states of nervous tension while renewing and reviving the central nervous system.

Slippery Elm: Can help the body eliminate mucus from the lungs and strengthen the gastrointestinal and respiratory systems. It soothes irritated tissues and helps nourish and strengthen the body.

Soybeans: Reduces the risk of heart disease. Controls blood sugar levels. Lowers the risks of colon cancer. Prevents anaemia. Maintains the proper levels of iron and calcium in the body. Low fat & cholesterol levels. To balance the diet when meat and dairy products are reduce for cholesterol problems, all legumes are a healthy alternative providing the daily amounts of protein needed.
- (protein, fibre, folate, isoflavones, phytochemicals, niacin, copper, calcium, iron, zinc, potassium, magnesium)

Spices:  Reduces inflammation. Helps fight cancer. Relieves symptoms of menopause. Relieves colds and chills.
- (eugenol, carvone, llimonene, cuminaldehyde)

Spinach: A carotenoid found in spinach fights human prostate cancer. We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been protecting himself against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time. The vitamin K provided by spinach - almost 200% of the Daily Value in one cup of fresh spinach leaves and over 1000% of the Daily Value in one cup of boiled spinach (which contains about 6 times as much spinach) - is important for maintaining bone health. Vitamin K1 activates osteocalcin, the major non-collagen protein in bone. The nutrients in spinach can also help with conditions in which inflammation plays a role. For example, asthma, osteoarthritis, and rheumatoid arthritis are all conditions that involve inflammation. Since beta-carotene and vitamin C have anti-inflammatory properties, they can be helpful for reducing symptoms in some patients. In addition, the magnesium and riboflavin in spinach, two nutrients of which it is an excellent source, may help to reduce the frequency of migraine attacks in people who suffer from them. Spinach also improves improved learning capacity and motor skills and may significantly lessen brain damage from strokes and other neurological disorders.

Cooked spinach is an excellent source of iron. Although Popeye ate spinach to boost his strength, it's more important for menstruating women, who are more at risk for iron deficiency. Boosting iron stores with spinach is a good idea, especially because, in comparison to red meat, a well known source of iron, spinach provides iron for a lot less calories and is totally fat-free. Iron is an integral component of haemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And, if you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron. In one cup of boiled spinach, you'll be provided with 35.7% of the daily value for iron.

Sprouts: Considered as wonder foods. They rank as the freshest and most nutritious of all vegetables available to the human diet. By a process of natural transmutation, sprouted food acquires vastly improved digestibility and nutritional qualities when compared to non-sprouted embryo from which it derives. Sprouted foods have been part of the diet of many ancient races for thousands of years. Even to this day, the Chinese retain their fame for delicious mung beansprouts`. Sprouts provide all the
essential vitamins and minerals. They should form a vital component of our diet. Sprouting requires no constant care but only an occasional sprinkling of water.

Squashes: Prevents cancer of the prostate. Contributes to the health of the retina and lens of the eye. Strengthens the immune system. Reduces the risk of heart disease.
- (vitamins C & K, beta carotene, fibre)

Squaw Vine: Strengthens the uterus, and helps relieve congestion there and in the ovaries. It may help strengthen the defence against vaginal infections.

Strawberries: Like other berries, are famous in the phytonutrient world as a rich surce of phenols. In the strawberry, these phenols are led by the anthocyanins (especially anthocyanin 2) and by the ellagitannins. The anthocyanins in strawberry not only provide its flush red color, they also serve as potent antioxidants that have repeatedly been shown to help protect cell structures in the body and to prevent oxygen damage in all of the body's organ systems. Strawberries' unique phenol content makes them a heart-protective fruit, an anti-cancer fruit, and an anti-inflammatory fruit, all rolled into one. The anti-inflammatory properties of strawberry include the ability of phenols in this fruit to lessen activity of the enzyme cyclo-oxygenase, or COX. Non-steriodal anti-inflamatory drugs like aspirin or ibuprofen block pain by blocking this enzyme, whose overactivity has been shown to contribute to unwanted inflammation, such as that which is involved in rheumatoid and osteoarthritis, asthma, atherosclerosis, and cancer. Unlike drugs that are COX-inhibitors, however, strawberries do not cause intestinal bleeding. Strawberries and blueberries prevent age-related decline in cognitive function and protect against macular degeneration.

Strawberries are an excellent source of vitamin C, vitamin K and manganese. They also qualified as a very good source of dietary fibre and iodine as well as a good source of potassium, folate, riboflavin, vitamin B5, omega-3 fatty acids, vitamin B6, and copper.

Suma: An adaptogen herb, which means it helps the body adapt to stress, and acts as a tonic to the entire system. By enhancing the body's immune system, Suma aids in preventing free-radical damage to the body. Suma contains significant amounts of Germanium, a trace mineral which stimulates the immune system and helps promote oxygen flow to cells. It also contains "allantoin", a substance which assists in healing wounds. Some of Suma's other beneficial nutrients include vitamins, minerals, essential amino acids, and the natural plant hormones sitosterol and stigmasterol. These phytochemicals nourish the circulatory and glandular systems. The Japanese investigated Suma in trials against specific types of tumor cells. The researchers discovered that six saponins called pffaffosides A, B, C, D, E, and F are the unique chemicals present in Suma that inhibit tumour cell growth. Brazilian researchers have found that Suma is both safe and effective for altered-immune disorders.

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Tarragon: Fight food poisoning bacteria. Lessen the aging effect of pollution. Help in the treatment of diabetes. Reduces cholesterol and blood pressure. Protects against cancer.
- (vitamin C, vitamin E, carotenes, folic acid, iron)

Thyme: Known as a powerful antiseptic and a general tonic, with healing powers. It is said to be used in cases of anemia, bronchial and intestinal disturbances.

Tofu: A very good source of protein, specifically soy protein, as well as numerous other nutrients necessary for good health. Prevents breast cancer. Reduces prostate cancer. Lowers blood cholesterol levels. Reduces the risks of osteoporosis and eliminates the symptoms of menopause. Research on soy protein in recent years has shown that regular intake of soy protein can help to lower total cholesterol levels by as much as 30%, lower LDL (bad cholesterol) levels by as much as 35-40%, lower triglyceride levels, reduce the tendency of platelets to form blood clots, and possibly even raise levels of HDL (good cholesterol).

All of this sounds very good to people trying to avoid atherosclerosis or diabetic heart disease. High LDL cholesterol levels can lead to a build up of cholesterol deposits in the blood vessels. If these deposits get too large or break, they can cause a heart attack or stroke. Triglycerides are a form in which fats are transported in the blood, so high triglyceride levels, which are often seen in diabetes, can also contribute to the development and growth of these dangerous cholesterol deposits and heart disease. And blood clots can be another major problem for people with heart disease, since they can precipitate a heart attack or stroke. Soy protein, however, can address all of these issues, leading to a greatly reduced risk of heart disease.

Soy has also been shown to be helpful in alleviating the symptoms associated with menopause. Soy foods, like tofu, contain phytoestrogens, specifically the isoflavones, genistein and diadzein. In a woman's body, these compounds can dock at estrogen receptors and act like very, very weak estrogens. During perimenopause, when a woman's estrogen fluctuates, rising to very high levels and then dropping below normal, soy's phytoestrogens can help her maintain balance, blocking out estrogen when levels rise excessively high, plus filling in for estrogen when levels are low. When women's production of natural estrogen drops at menopause, soy's isoflavones may provide just enough estrogenic activity to prevent or reduce uncomfortable symptoms, like hot flashes. The results of intervention trials suggest that soy isoflavones may also promote the resorption of bone and therefore inhibit postmenopausal osteoporosis. Additionally, most types of tofu are enriched with calcium, which can help prevent the accelerated bone loss for which women are at risk during menopause. Calcium has also been found useful in rheumatoid arthritis, a condition in which calcium may help to reduce the bone loss that can occur as a result of this disease. Tofu is a good source of calcium. Four-ounces supply about 10% RDA for calcium and contain only 70-90 calories.
- (folic acid, protein, isoflavones, calcium, iron)

Tomatoes: Carotenoid found in tomatoes (and everything made from them) has been extensively studied for its antioxidant and cancer-preventing properties. The antioxidant function of lycopene - its ability to help protect cells and other structures in the body from oxygen damage - has been linked in human research to the protection of DNA (our genetic material) inside of white blood cells. Prevention of heart disease has been shown to be another antioxidant role played by lycopene. Lycopene has been shown to help protect not only against prostate, but breast, pancreatic and intestinal cancers, especially when consumed with fat-rich foods, such as avocado, olive oil or nuts. (This is because carotenoids are fat-soluble, meaning they are absorbed into the body along with fats.) Tomatoes have been shown to be helpful in reducing the risk of prostate cancer.

In addition to their center-stage phytonutrient, lycopene, tomatoes are packed with traditional nutrients that have been shown in many studies to be helpful for all of the above conditions. For example, tomatoes are an excellent source of vitamin C and vitamin A, the latter notably through its concentration of carotenoids including beta-carotene. These antioxidants travel through the body neutralizing dangerous free radicals that could otherwise damage cells and cell membranes, escalating inflammation and the progression or severity of atherosclerosis, diabetic complications, asthma, and colon cancer. In fact, high intakes of these antioxidants have been shown to help reduce the risk or severity of all of these illnesses. Lowers the risk of prostate, mouth, oesophagus, stomach, colon cancers. Reduces heart disease. Stimulates mental and physical activity in the elderly.
- (vitamins C & E, lycopene, beta carotene)

Turmeric: (Curcuma longa) The bright yellow of the spice rainbow, is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, haemorrhage, toothache, bruises, chest pain, and colic. Curcumin may provide an inexpensive, well-tolerated, and effective treatment for inflammatory bowel disease (IBD) such as Crohn's and ulcerative colitis.

Curcumin, the major constituent of turmeric that gives the spice its yellow colour, can correct the most common expression of the genetic defect that is responsible for cystic fibrosis. The frequent consumption of turmeric leads to lower rates of breast, prostate, lung and colon cancer. Even when breast cancer is already present, curcumin can help slow the spread of breast cancer cells to the lungs.Curcumin exerts very powerful antioxidant effects. As an antioxidant, curcumin is able to neutralize free radicals, chemicals that can travel through the body and cause great amounts of damage to healthy cells and cell membranes. This is important in many diseases, such as arthritis, where free radicals are responsible for the painful joint inflammation and eventual damage to the joints. Turmeric's combination of antioxidant and anti-inflammatory effects explains why many people with joint disease find relief when they use the spice regularly. Turmeric is also beneficial in the treatment of measles.

Prostate cancer is a rare occurrence among men in India, whose low risk is attributed to a diet rich in brassica family vegetables (cauliflower, cabbage, broccoli, Brussels sprouts, kale, kohlrabi and turnips) and the curry spice, turmeric. Both phenethyl isothiocyanate and curcumin greatly retarded the growth of human prostate cancer cells. the combination of cruciferous vegetables and curcumin could be an effective therapy not only to prevent prostate cancer, but to inhibit the spread of established prostate cancers. Best of all, this combination—cauliflower spiced with turmeric—is absolutely delicious! For protection against prostate cancer, cut cauliflower florets in quarters and let sit for 5-10 minutes; this allows time for the production of phenethyl isothiocyanates, which form when cruciferous vegetables are cut, but stops when they are heated. Then sprinkle with turmeric, and healthy sauté on medium heat in a few tablespoons of vegetable or chicken broth for 5 minutes. Remove from the heat and top with olive oil, sea salt and pepper to taste!

Tuna (fresh only): Relieve symptoms of psoriasis. Reduces the risk of heart disease. Maintains bone density. Prevents anaemia.
- ( vitamins D & E, protein, EPA, DHA, omega-3 fatty acids)

Turnips & Turnip Greens: Turnip greens are supercharged with so many different nutrients, their consumption can help prevent or heal a wide range of health conditions. Since turnip greens are an excellent source of vitamin A (through their concentration of carotenoids such as beta-carotene), vitamin C, vitamin E, vitamin B6, folate, copper, calcium, and dietary fibre, three examples of conditions for which they may be of special importance are rheumatoid arthritis, colorectal cancer and atherosclerosis. Turnips prevent blood clots and arterial blockages. Reduce the risks of heart disease. Prevents a variety of cancers. Protects against the damages caused by nicotine.
- ( vitamins C & K, folic acid, fibre, carotenes)

Turkey: Improves the blood and concentration levels. Prevents anaemia.
- (protein, vitamin B12, mono-saturated fats, iron, zinc)

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Uva Ursi: Strengthens the urinary system and helps the body eliminate excess water.

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Valerian Root: Nourishes the nervous system and has soothing properties. Valerian is a safe and natural sleeping aid. It helps soothe rattled nerves and assists the body in relieving insomnia. Properties of the plant have demonstrated to give calming relief to muscles, the nerves and blood vessels.

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Walnuts: An excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture. Walnuts' concentration of omega-3s (a quarter-cup provides 90.8% of the daily value for these essential fats) has many potential health benefits ranging from cardiovascular protection, to the promotion of better cognitive function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties. Walnuts are a very good source of manganese and a good source of copper.

Adding walnuts to your diet can be an important step in improving your cardiovascular health. Walnuts are an important source of monounsaturated fats-- approximately 15% of the fat found in walnuts is healthful monounsaturated fat. A host of studies have shown that increasing the dietary intake of monounsaturated-dense walnuts has favourable effects on high cholesterol levels and other cardiovascular risk factors. In addition to their heart-protective monounsaturated fats, walnuts' concentration of omega-3 essential fatty acids is also responsible for the favorable effects walnut consumption produces on cardiovascular risk factors. Omega-3s benefit the cardiovascular system by helping to prevent erratic heart rhythms, making blood less likely to clot inside arteries (which is the proximate cause of most heart attacks), and improving the ratio of good (HDL) cholesterol to potentially harmful (LDL) cholesterol. Omega-3s also reduce inflammation, which is a key component in the processes that turn cholesterol into artery-clogging plaques. Since walnuts contain relatively high levels of l-arginine, an essential amino acid, they may also be of special import when it comes to hypertension. In the body (specifically within those hard-working blood vessels), l-arginine is converted into nitric oxide, a chemical that helps keep the inner walls of blood vessels smooth and allows blood vessels to relax. Since individuals with hypertension have a harder time maintaining normal nitric oxide levels, which may also relate to other significant health issues such as diabetes and heart problems, walnuts can serve as a great addition to their diets.

Walnuts have often been thought of as a "brain food," not only because of the wrinkled brain-like appearance of their shells, but because of their high concentration of omega-3 fats. Your brain is more than 60% structural fat. For your brain cells to function properly, this structural fat needs to be primarily the omega-3 fats found in walnuts, flaxseed and cold-water fish. This is because the membranes of all our cells, including our brain cells or neurons, are primarily composed of fats. Cell membranes are the gatekeepers of the cell. Anything that wants to get into or out of a cell must pass through the cell's outer membrane. And omega-3 fats, which are especially fluid and flexible, make this process a whole lot easier, thus maximizing the cell's ability to usher in nutrients while eliminating wastes--definitely a good idea, especially when the cell in question is in your brain.

Walnuts also contain an antioxidant compound called ellagic acid, which blocks the metabolic pathways that can lead to cancer. Ellagic acid not only helps protect healthy cells from free radical damage, but also helps detoxify potential cancer-causing substances and helps prevent cancer cells from replicating.

Melatonin, a hormone produced by the pineal gland, which is involved in inducing and regulating sleep and is also a powerful antioxidant, has been discovered in walnuts in bio-available form, making them the perfect evening food for a natural good night's sleep.

Water: One of the cheapest healthy fuels we need  and it's 100% fat free. Either tap water or bottle is good. Gives your body the internal shower that it needs each day. We should drink enough (about 2 litres) to keep the urine pale during the day. Name any body part and you will find water is essential to keep it ticking over. Our bodies need H₂O  because we are 70% water - so drink up, even in winter when you'd rather have a hot cuppa. We tend to forget that central heating takes its toll and we lose more water than we realise. It's tempting to have tea and coffee but they're diuretic so we end up getting rid of water instead of topping up. Blood transports oxygen to the muscles for activities such as exercise.  If there isn't enough oxygen in the blood, the muscles create lactic acid which causes painful cramp. Drinking more water helps to keep blood pumped with oxygen. Sunken eyes and under eye circles are signs that you need water. Eyes sink because there isn't enough water to keep them suspended in the eye socket.  Under-eye circles are due to thin skin being bruised as fluid drains away. 

Headache. Three quarters of your brain is water so if you need a top-up, this is one of the first places that will feel it. Try drinking a couple glasses of water, put your feet in a bowl of comfortably-hot water and place a cool cloth on your head. If a headache is caused by alcohol, then drinking lots of water - particularly before bed - will help get rid of it by flushing out  toxins and re-hydrating the brain.

The lymphatic system is your waste disposal system, breaking down toxins like caffeine before passing them into the blood stream.  Dehydration weakens the flow of lymph in the system and makes the body less resistant to infection. With Water, lymph flows properly again, fighting infection and lowering feverish temperatures.

Skin needs water for elasticity, so too little water leaves it looking dry, looking lined and feeling delicate. Your body needs water to help flush out poisons from things like junk food and additives. If you are dehydrated, toxins hang around in the liver, making you tired and unable to concentrate. Water swills the poisons out and gets the system moving again.

Bad breath is a classic sign that you need to boost your water intake.  Saliva helps cleanse  the teeth of bacteria and keeps the tongue hydrated. Lack of water dries the mouth, leads to furry tongue and prevents bacteria from being washed away, all of which can cause halitosis.

Water retention. When you are felling puffy as women often do before a period, drinking water isn't your immediate thought. But it's the best treatment for reducing fluid retention. If your body doesn't get enough water, it senses there is a shortage and begins to retain every drop it needs for vital daily processes.

Constipation. Without Water the contents of the colon (lower intestine) can dry out and get stuck, eventually causing diverticulitis.  Constipation can also be a problem, because water is needed to bulk out faeces.  Drinking water, along with taking in water from Fruit and Vegetables, helps to rehydrate this waste.

Kidneys. A healthy hydrated body removes waste with light yellow virtually odourless urine.  If you are not drinking enough, the darker urine is more highly concentrated and waste products linger in the bladder, leaving you prone to cystitis and kidney infections.
 

Water Lilly: Some species of water lily have traditionally been used in the treatment of sore throat and diarrhoea.

Watermelon: Watermelon contains is 90% water, 50 calories, and vitamin C, has just a trace of fat without cholesterol and is an important source of potassium. Reduces the inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer and arthritis. It is fat free, nutritionally low in calories and considered an ideal diet food, and is high in energy, making it a great energy boost. Watermelon seeds help the body eliminate excess water.

Wheat: Prevents cancer of the colon. Lowers the risks of breast cancer. Prevents and cures arterial blockages. Lowers the risk of heart disease.
- (vitamin K, carbohydrate, fibre, phytosterols, protein)

White Oak Bark: A marvellous herb to help nourish and strengthen injured areas of the body. It has been used successfully for many applications, including fortifying blood vessels and tissues. White Oak has astringent properties, and it also soothes the throat.

White Willow: Benefits the stomach, kidneys, bowels, and intestines. It works like a mild and natural analgesic which is gentle on the stomach.

Wild Cherry Bark: Considered to be a very useful expectorant.

Wild Strawberry Leaf: (fragaria vesca) Used in anthroposophic preparations for liver disorders. The fruit is used in preparations to normalise iron absorption/assimilation in the body. It's an ingredient in a medicine for everyday stress and strain.

Wild Yam: Has many effective uses. It is known to relax the muscles and promote glandular balance in women. Wild Yam contains natural plant components known as phytochemicals which help the body balance hormone levels. Wild Yam nourishes the digestive system and the nerves.

Wood Betony: Works well for both children and adults. It is said to help migraine headaches.

Wormwood: Helps eliminate worms and parasites.

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A - Z Compendium of Common Ailments & Natural Cures

Yarrow: (achillea filipendulina) A relative of achillea millefolium, is used internally and externally for a wide range of conditions such as fevers, bleeding and digestive problems. The flowers are used in anthroposophic formulations to relieve irregularities of the menstrual cycle, the herb is used to stimulate digestion and appetite, and to treat haemorrhoids and varicose veins.

Yellow Dock Root: A bitter herb noted for its high iron content. It nourishes the skin, stimulates bile production, tones the liver and gallbladder and purifies the blood.

Yerba Santa: Helps the body expel mucus from the respiratory tract. It is known as a blood purifier and strengthens the digestive system.

Yoghurt: (containing live bacteria cultures) Fortifies your immune system, enhances the immune response system. Significantly increases fat loss. Aids digestion and relieves stomach upsets especially when caused by antibiotics, due to replacing the "friendly" bacteria in the gut. Externally, for vaginal thrush dip a tampon in natural yoghurt and leave inserted for 2 hours then repeat every two hours with a new tampon for eight hours in total. Also use externally for inflamed skin and sunburn.
- (vitamins B2, B12 & B5, calcium, phosphorous, potassium, tryptophan, zinc, molybdenum, iodine)

Click here for a printable alphabetical shopping list of all the above ingredients

See also A-Z of Common Ailments & Natural Cures

NB. The information given here are not intended to be a substitute for medical advice.
If you are in any doubt about your health, please consult your GP.

DISCLAIMER: The information on this website is not intended to diagnose medical problems, prescribe remedies for illness, or treat disease. It's intention is solely educational. I would strongly encourage you to use this information in cooperation with a medical or health professional.