How everyday food can cure your ailments

We’re all aware just how vital a good diet is to our overall health – but you might be surprised just how ‘super’ some foods can be for certain ailments…

Broccoli for arthritis

This vegetable is an “arthritis-fighting champion”, says Lynne McTaggart, author of Arthritis – Drug Free Alternatives to Prevent and Reverse Arthritis.

“Sulforaphane, a compound in the vegetable, slows the destruction of joint cartilage by blocking enzymes and interfering with the inflammatory processes associated with osteoarthritis.”

Researchers from the University of East Anglia found eating a handful every day might prevent the disease or slow its progress once it’s been diagnosed.

Dark chocolate for mood

The darker the chocolate, the better. Findings published in the journal Nutritional Neuroscience suggest that chocolate can not only boost mood but can even help reduce the symptoms of depression because it increases levels of several mood-boosting brain chemicals.

Mushrooms for colds

Mushrooms contain more of an immuneboosting antioxidant called ergothioneine – which can help to ward off colds and other viruses – than any other food, say researchers at Pennsylvania State University.

In fact, button mushrooms contain 12 times more of this powerful property than wheatgerm and four times more than chicken liver – the next richest sources.

...And chicken soup!

The old wives tale is true. Research reported in the American Journal of Therapeutics found that carnosine – present in chicken soup – could help the immune system fight off the flu virus in its early stages. Slurping hot, steamy soup also helps to clear congestion.

Cinnamon for travel sickness

“Added to a snack or meal, cinnamon has an antimicrobial action that helps with digestion, calms stomach muscles and also helps prevent motion sickness,” says Shona Wilkinson, nutritionist at SuperfoodUK.com

Watermelon to boost libido

“Watermelon is packed with the phyto-nutrient citrulline which increases the body’s level of nitric oxide,” explains Shona. “In turn, this relaxes blood vessels and increases blood circulation. These two elements combined, can decrease the amount of time it takes to become aroused.”

Spinach for period pain

“Women with diets high in plant foods, such as spinach and kale, have fewer painful periods because these foods are rich in magnesium,” says Linda Booth, digestive health expert and advisor to Pink Parcel (www.pinkparcel.co.uk).

“A deficiency in this vital mineral can cause spasms in the uterus and in the smooth muscle tissue of the bowel, contributing to period pain and constipation.”

Sage for hot flushes

This garden herb has traditionally been used to relieve hot flushes, says Alison Cullen, nutritionist at A. Vogel (www. avogel.co.uk).

“Research shows sage somehow interacts with the hypothalamus – the control unit of temperature regulation in your brain. It can be taken either

during the day to help reduce daytime flushes or before bed if night sweats disrupt your sleep.” (A Vogel Menoforce – £12.9 99 for 30 tablets from Boots).

Marmite to prevent dementia

Resarchers from the University of York found the high concentration of Vitamin B12 in the yeast extract increases levels of chemicals in the brain which are thought to protect against neurological disorders. Participants who ate a teaspoon of Marmite per day were found to have increased levels of a neurotransmitter known as GABA, said to calm the brain and soothe the effects of anxiety – with the effects still present eight weeks later, suggesting Marmite could have a long-term impact on the body.

Pineapple for pain

This fruit has a powerful antiinflammatory effect – offering pain relief from conditions like arthritis. “Pineapples contain an enzyme called bromelain which has antiinflammatory activity and has found some success in relieving joint paint and osteoarthritis,” says Shona.

Manuka honey for skin

“Skin care products that contain certain ingredients, like sodium lauryl sulfate, can cause eczema to flare up,” warns Sally Temple Nuffield Health Nutritional Therapist. “Manuka honey can be a helpful alternative because it naturally contains antibacterial, antifungal and antiseptic properties. “Either eat a small amount each day or apply it to the skin.”

Cherry juice for better sleep

Sports Nutritionist, Anita Bean, says: “Cherries are powerhouses of nutrients, packed with vitamins, minerals, fibre and phytonutrients.” They also contain melatonin, a hormone that helps regulate our sleep patterns.

Researchers found that drinking tart cherry juice (tart cherries contain more melatonin than sweet cherries) 30 minutes after waking and 30 minutes before the evening meal boosted sleep time by 84 minutes and improved sleep quality in people with insomnia.

Blueberries for memory

“Blueberries may boost learning and memory due to the high levels of flavonoids, in particular anthocyanins, they contain. These are thought to protect against oxidative stress (free radical damage) in the brain,” explains Shona.

Celery for immunity

A rich source of flavonoids including zeaxanthin, lutein, and betacarotene, celery reduces inflammation and enhances the immune system, explains nutritionist Libby Limon (www. libbylimoncom).

“It supports the gut flora with prebiotics and can enhance and mobilise the body’s infection fighting white blood cells.”

Artichokes for cholesterol

Artichokes are extremely high in antioxidants, says Alison. In studies, patients with high cholesterol given artichoke leaf extract achieved a 10% reduction in ‘bad’ LDL cholesterol.

Onions for fighting infections

Onions, like garlic, contain allicin which is a powerful natural antibiotic and has also been found to protect the circulatory system. They’re effective for colds, flu, chest, stomach and urinary infections, and have even been known to help with arthritis, rheumatism and gout, says naturopath Michael van Straten, author of a series of Superfood books. They also contain a compound called quercetin, which promotes ‘good’ cholesterol and may have cancer-fighting properties.

Herbs and spices for memory

Saffron, nutmeg, ginger, pepper, cinnamon, vanilla, peppermint, basil and parsley all contain stimulating substances that boost bloodflow to the brain. Sage, in particular, can help boost memory, say researchers from the Medicinal Plant Research Centre.

Kiwi fruit for vision

A surprisingly good source of lutein – an antioxidant commonly found in eggs and dark green vegetables – that protects against impaired vision. Research reported in the British Journal of Ophthalmology has found that eating lutein-rich foods can lower the incidence of eye diseases such as cataracts and macular degeneration (a breakdown of the central portion of the retina) – the most common cause of poor sight in older people in the UK.

Cherries for gout

US researchers have found that the natural compounds in fresh cherries significantly reduce bodily chemicals which cause joint inflammation and pain. Blood levels of urate – which accumulates in the joints causing gout – plummeted five hours after eating. And contributory chemicals responsible for joint inflammation also decreased after a breakfast of 45 cherries.

Watercress to fight breast cancer

Containing over 50 vital vitamins and minerals, gram for gram watercress has more calcium than milk, more Vitamin C than oranges, more Vitamin E than broccoli and more folate than bananas. In fact, medical research is investigating how a plant compound found in watercress – PEITC (phenethyl isothiocyanate) – may have the ability to suppress breast cancer cell development by ‘turning off’ a signal in the body and thereby starving the growing tumour of essential blood and oxygen.