S U P E R F O O D S T H AT D E T O X I F Y in Visual Studio .NET

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S U P E R F O O D S T H AT D E T O X I F Y
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important to realize that their health is not up to fate: there is something that can be done to counter a predisposition to cancer and other diseases. Eating healthier foods containing flavonoids is important, but it s just one of many lifesaving tools available to all of us. This and the next chapter cover foods that pack the most detoxifying elements. My corresponding nutrient and vitamin programs will be covered in s 5 and 6.
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S AVE THE C OOKING WATER
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Powerfully protective flavonoids and other beneficial phytochemicals from cooked vegetables are released into the cooking water. It s a good idea to reuse this water for stocks and soups.
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Mother Was Right! Eat Your Fruits and Vegetables
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Results of more than two hundred epidemiological studies and literally thousands of human and experimental animal studies support the scientific view of the mantra of this book: a diet based on plant foods leads to a decrease in cancer and other degenerative diseases. And since these foods generally possess different nutritional components, eating a variety of them is the key to achieving a good balance of carbohydrates, proteins, and fats, essential vitamins and minerals, and beneficial phytochemicals including flavonoids. Let s take a look at cruciferae, allium, and leguminosae, three families that have the largest backing with published scientific data based on their effectiveness in detoxification especially as related to cancer. Of all the botanical families, none has greater scientific association with the prevention of cancer, especially breast and prostate cancer, than cruciferae or cruciferous vegetables, including broccoli, cabbage, and cauliflower. These hardy plants also provide protection against ischemic stroke, the most common type of stroke. In the ongoing Nurses Health Study and Health Professionals Follow-Up Study of more than 75,000 women and 38,000 men, Dr. Joshipuna and colleagues found that people who eat a diet loaded with fruits and vegetables, with cruciferous vegetables being the most beneficial, were one-third less likely to suffer stroke.
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THE DETOX REVOLUTION
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The Families of Fruits and Vegetables
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Knowledge of the edible plant kingdom is the good-health equivalent of memorizing the multiplication tables, just more enjoyable. The list below shows the different families of plants and which fruits and vegetables are in each. Try to choose from a wide variety of families to get the most benefit.
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ACTINIDIACEAE
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Chinese gooseberry kiwi
AGARICACEAE
spinach Swiss chard
COMPOSITACEAE
mushroom
ALLIUM
asparagus chives garlic leeks onions scallions shallot
ANACARDIACEAE
artichoke chicory leaf dandelion endive lettuce (iceberg, red leaf, romaine) tarragon
CONVOLVULACEAE
sweet potato
CRUCIFERAE (CRUCIFEROUS)
black currant mango
ANNONACEAE
cherimoya custard apple paw paw sugar apple
BROMELIACEAE
pineapple
CARICACEAE
papaya
CHENOPODIACEAE
beet greens beets
bok choy broccoli broccoli spouts Brussels sprouts cabbage (green, red, Chinese) cauliflower collard greens horseradish kale kohlrabi mustard greens radishes rutabaga turnip greens turnips watercress
S U P E R F O O D S T H AT D E T O X I F Y
CUCURBITACE
cantaloupe crenshaw cucumber honeydew pumpkin squash (summer, winter, zucchini) watermelon
ERICACEAE
blueberry cranberry huckleberry lingonberry
GRAMINEAE
garbanzo beans green beans green peas kidney beans lentils lima beans mung beans navy beans peanuts pink beans pinto beans soybeans yellow beans
MUSACEAE
bamboo shoots corn lemon grass
LABIATAE
bananas plantains
PALMAE
basil marjoram mint oregano rosemary sage savory thyme
LAURACEAE
coconuts dates palm hearts
POLYGONACEAE
rhubarb sorrel
ROSACEAE
avocado cinnamon sassafras
LEGUMINOSAE (LEGUMES)
alfalfa sprouts black-eyed peas broad beans fava beans
apple apricot blackberry cherry juneberry loganberry peach pear plum prune raspberry salmonberry strawberry
(continued)
THE DETOX REVOLUTION
The Families of Fruits and Vegetables
RUTACEAE
(continued)
grapefruit kumquat lemon lime Mandarin orange orange tangerine
SOLANACEAE
tomatillo tomato
UMBELLIFERAE
eggplant peppers (green, red, chili) pimiento potato
carrots celery coriander (Chinese parsley) dill fennel parsley parsnips
VITACEAE
grapes raisins
The odor that we commonly associate with cruciferous vegetables is actually caused by a class of nitrogen, sulfur, and glucose-containing chemicals called glucosinolates. When the plant tissues are disrupted in any way, whether by mastication, fermentation, cooking, or digestion, glucosinolates rapidly break down into isothiocyanates, particularly sulforaphanes, dithiolethione, and indole-3-carbinol. These are very important phytochemicals with tremendous anticancer properties because of their specific effect on xenobiotic Phase I and Phase II detoxification. Cruciferous vegetables also contain D-glucarate, which significantly aids Phase II detoxification. Isothiocyanates and D-glucarate are particularly active against carcinogenic nitrosamines. Isothiocyanates and dithiolethiones have been found to inhibit various forms of cancer including lung, breast, esophageal, liver, small intestine, colon, skin, pancreatic, and renal. Indole-3-carbinol and D-glucarate offer tremendous protection against sex hormone related breast and prostate cancers by limiting overproduction of estrogens and androgens and by detoxifying environmental agents such as dioxins, which influence these types of cancers. A word about fermentation is warranted, as this is a very common way of preparing cruciferous vegetables. Unquestionably, fermentation triggers the release of beneficial phytochemicals. But there are many
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