Improving your Health – Helpful Foods
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Respiratory | Eyes | Mouth | Digestive | Bones & Joints | Circulation & Heart


Respiratory system
Colds and ‘Flu (viral infections)

Shellfish, pumpkin seeds, lean meat, liver and dairy foods – rich in zinc.
Blackcurrants, green leafy vegetables, red peppers and citrus fruits – rich in vitamin C.
Garlic – anti-infective and anti-viral.
Watercress and onion – anti-infective and help relieve bronchial congestion.
Green tea – reduce feverishness.
Ginger and chilli – relieve congestion, headaches and helps to remove phlegm.
Ginger, fennel and chilli – warming, antispasmodic and helps to settle gastric upset.
Honey – helps to soothe a sore throat.
Crushed fennel seeds – used for wheezing and dry coughs, eat them.

Allergies (asthma and hay fever)
Onion and tea– help to counter bronchial constriction.
Honey containing pollen (either unfiltered, cold-pressed or honeycomb) – used to desensitise.

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Blackcurrants, bilberries, blueberries, citrus, cranberries, green leafy vegetables and red peppers – rich in vitamin C.
Sunflower seeds, sweet potatoes, walnuts and almonds – contain vitamin E and essential fatty acids.

Cheese – a small cube eaten at the end of a meal can reduce the risk of decay.
Tea – rich in fluoride, which helps reduce tooth decay.
Green leafy vegetables, citrus, blackcurrants and red peppers – rich in vitamin C and flavonoids to help prevent gingivitis.
Oysters, lean meat, pumpkin seeds and milk products – are zinc rich foods that may bring relief to cold sores.

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Digestive System

Wholegrain bread, pasta and cereals – are rich in fibre.
Vegetables and fruit, especially apples, dried apricots and less ripe bananas – discourage constipation and provide fluid.
Linseed – is a gentle laxative. Take 1-heaped tablespoon with 150ml of fluid, until the problem is resolved.
Live yoghurt and raw sauerkraut – helps foster intestinal flora.

Fennel root and seeds, dill angelica, cinnamon, caraway and cardamom – warm and relax the digestive tract bringing relief.
Live yoghurt – fosters bacteria that can aid digestion.

Diarrhoea and vomiting
Ginger – helps prevent nausea.
Garlic, live yoghurt, blackcurrants, cold pressed honey, apples and ripe bananas – are traditional treatments for diarrhoea. Eat as soon after an attack as possible.
Chilli and watercress – encourage the production of sterilizing digestive acid.
Live yoghurt and raw sauerkraut – restores healthy gut flora and aids recovery.
Wheatgerm and chicken liver – help to restore vitamin B.

Chilli (if tolerated) and watercress – encourage digestive juices.
Pineapple – helps protein digestion.
Linseed and oats – are rich in mucilage, which soothes the digestive tract.
Ginger and cinnamon – have a warming effect and help relieve colicky pain.
Asparagus – helps to relieve sluggish digestion by speeding the emptying of the stomach.

Garlic, live yoghurt, bilberries, cranberries and cold pressed honey – all have antibacterial effects.

Peptic ulcers
Raw cabbage and cooked green plantain – help to heal ulcers.
Cold pressed manuka honey and live yoghurt (with Lb. Acidophilus) counter Heliobacter pylori bacteria.
Shellfish, pumpkin seeds and other zinc rich foods – help with wound healing.
Oats, pulses, apples, linseed, sunflower seeds, blackcurrants, blackberries and raspberries – are high in soluble fibre, which may help to discourage ulcer recurrence.

Artichokes, chicory and dandelion leaves – stimulate bile production to dilute cholesterol and calcium.
Oats, pulses, vegetables and fruit – are rich in soluble fibre and help control bloodsugar rises after eating.

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Bones and Joints

Milk yoghurt and hard cheese – are the richest sources of calcium and easily absorbed.
Tofu, fish with bones, almonds and green leafy vegetables – are the best non-dairy sources of calcium.
Oily fish –is the main food source of vitamin D, which is needed for calcium absorption.
Soya protein foods – contain phytoestrogens, which help to boost bone density.

Cherries – any type, have relieved gout in many cases.

Arthritis and rheumatism
Oily fish, fresh ginger, raw pineapple, chilli, green lipped mussels, apples, asparagus, blackcurrants, celery and parsley – have all shown to have some effect in relieving discomfort.

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Circulation and Heart Health
Heart disease and stroke

Oily fish – contains omega-3 fatty acids, which discourage clotting.
Sunflower products, almonds, sweet potatoes and wheatgerm – are rich in vitamin E.
Green leafy vegetables, carrots, apricots, orange-fleshed sweet potatoes and red peppers – are the best sources of beta-carotene.
Blackcurrants, strawberries, citrus, red peppers and green leafy vegetables – are particularly rich in vitamin C.
Onions, tea, red wine and apples – are the main source of quercetin, which has been linked to a reduced risk of heart disease.
Onions, garlic, chilli, ginger, pineapple and tea – discourage blood clotting and dilate the blood vessels, thus aiding circulation.

High blood pressure
Dried apricots, potatoes, sweet potatoes, blackcurrants, celery, fennel, green leafy vegetables, parsley, artichokes and pulses – are all high in potassium, which helps to regulate blood pressure.
Garlic and oats – both help to reduce high blood pressure.

High blood cholesterol
Artichokes, onion and 1 –2 cloves of garlic per day – can help to lower cholesterol.
Walnuts, sunflower seeds, almonds, pumpkin seeds, linseed wheatgerm and soya beans – all provide linoleic acid, which lowers total cholesterol.
Oats, pulses, apples, dried fruit, citrus and peas – are rich in soluble fibr

Respiratory | Eyes | Mouth | Digestive | Bones & Joints | Circulation & Heart

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