Olive oil
, unlike animal fats, does not contain cholesterol, being made up of mainly monounsaturated fatty acids. Research has shown that these monounsaturated fats may help to protect against heart disease by reducing the amount of cholesterol in the blood.
It's the high intake of saturated fats, found in animal products, which are partly responsible for the high occurrences of mortality resulting from heart disease in the West - but not in the Mediterranean.
You can find many foods mentioned here, from olive oil to soya foods, from sea greens to mushrooms and other vegetables, on
Kalyx
It is USA-based, and therefore predominantly for North American-based buyers, but it can ship internationally, which can be worth it if you're looking for some food not easily found. Bulk foods are offered at discount rates.
Sea greens
, also called sea vegetables or sea weeds or algae, are marine plants cultivated or harvested from the wild and eaten as vegetables, or powdered and sprinkled on food.
They have such incredible health properties, as well as being tasty, that they have been called superfoods.
Eating sea greens can rebalance hormones, reduce bloating and water retention and lower high blood-cholesterol levels, which means they can also protect against heart problems.
In Japan, where sea vegetables make up 10% of the diet, the incidence of many cancers and of obesity is the lowest in the developed world, and the two facts are related.
Sea greens are rich in fiber, vitamins and minerals (especially the rare and precious iodine), and low in fat.
There are several types of sea vegetables: spirulina, nori, kelp, agar agar, chlorella, Irish moss, alaria, dulse, bladderwrack.
The sea vegetable
Spirulina
contains phycocyanin, a protein known to inhibit cancer. The carotenoids and chlorophyll may also contribute to Spirulina's anticancer and apparent immunogenic effects.
Kelp, or laminaria, fights excess weight and allows a better assimilation of sugars and fats, thereby reducing the level of cholesterol.
Shiitake mushrooms
, tasty, meaty-flavored mushrooms that grow on the trunks of dead trees, have long been a staple of Chinese cuisine. And in both China and Japan, shiitake mushrooms have been used for hundreds of years as cancer-fighting agents.
Today Chinese herbalists also use the mushroom as a medicine to lower blood cholesterol. The fungus contains cortinelin, a strong antibacterial agent that kills many disease-causing germs.
A sulfide component of shiitake mushrooms also has antibiotic properties. Moreover these mushrooms contain a polysaccharide complex called lentinan, which studies indicate may be effective in stimulating the immune system.
Shishiitake mushrooms are a versatile food and can be used in all sorts of delicious cooking recipes, for example in risottos and in many other culinary ideas.
TVP, also called dried soya mince or chunks
is very good for fiber.
It is made from the remaining soya flour once the oil has been extracted. Very low in fat and a good source of fibre, it comes as dried chunks, mince or flakes, to which you add water before using in a recipe.
The main food elements are protein, carbohydrates and very little fat. Unflavored textured soy protein is essentially fat-free, since it is defatted during the manufacturing process. The fat content in flavored textured soy proteins varies. Textured soy protein is a complete protein, containing the essential amino acids. It also is high in isoflavones, which have been shown to reduce cholesterol and cancer rates.
Flaxseed is a source of omega 3 fatty acids that protect against heart disease, cancer, skin and intestinal problems and sore joints, and are usually destroyed in processed foods. Grind whole flaxseed in your blender or coffee grinder and add to cereal, baked goods, and shakes.
Flaxseed is a natural egg replacer, the best vegetarian source of omega 3 fatty acids.
The most useful nutrients are beta-carotene, vitamins A, C and E, and selenium. To prevent disease, medical authorities recommend more vegetables of the brassica genus: cabbage, broccoli, Brussels sprouts and cauliflower, especially raw. More fruits, nuts, peanuts, and berries. Sesame oil and other vegetable oils have shown antitumoral properties too.
Olive oil's monounsaturated fatty acids - mainly oleic acid - decrease the risk of developing certain types of cancer, like breast and colon cancer. In the Mediterranean, with a high daily intake of monounsaturated fatty acids there are lower incidences of cancer.
To help people in choosing the right foods, the idea of a "rainbow diet" has been developed. So, instead of remembering which foods possess which nutrients, you can just follow a sort of "color code". That's because the bright color of foods seems to be an important indicator of health. The natural coloring agents (not the added ones) of vegetables have been found to have anticancer, antioxidant, anti-inflamatory and anti-ageing properties.
Antioxidants prevent other substances being changed or modified by contact with oxygen. Vitamins A, C and E and the mineral selenium act as antioxidants in the body and protect other nutrients from the damaging effects of oxidation.
USA residents can find a wide range of antioxidants, as well as vitamins and other nutritional supplements, on
Vitamins-etc
Vitamins-etc also contains a lot of information on health topics. Some products, like Twinlab, bought online have at least 20 % discount.
People who consume green and yellow veggies have less cancer incidence. Dark green and leafy vegetables, such as spinach, broccoli and green beans, contain a high amount of folic acid, which helps to prevent Alzheimer's disease. Green is of course the color of chlorophyll, which is rich in magnesium and can help to prevent the absorption of some carcinogenic chemicals in the intestines. Scientists have found agents that combat both heart disease and cancer concentrating in the greens. Orange-colored vegetables are well known for their beta-carotene, the vegetable form of vitamin A, one of the main antitumoral agents. But you don't have to be orange-colored to be high in beta-carotene which, although very powerful, is only one of the many (20-30) beneficial carotenoids to be found in red, yellow, orange and green vegetables. The best sources of carotenoids are pumpkin, fresh or dry apricots, sweet potatoes, green and leafy veggies (especially dark green like spinach), seaweeds, papaya, mango, melons and, obviously, carrots. The yellow coloring can also be a sign of the presence of beta-carotene, as in the case of corn (maize) and yellow peppers, while mustard and curcuma contain the curcumine pigment, another cancer-protector. The pigment responsible for the red color of tomatoes, pink grapefruit and watermelon has antioxidant and anticancer properties.
So, basically, include as many different colors as possible in your daily meals.
