Smart Cooks Age Better - The Food Cure: Your Healthy Eating ...

Nutrient Found In Key Benefits & Activities Get The Most
Vitamin C Oranges, Kiwi,
• Antioxidant Water-soluble
Peppers,
Strawberries, Kale,
• Required for collagen
Destroyed by heat
Family:
Vitamin
Lemon, Broccoli,
synthesis
Cantaloupe,
• Supports immune function
Blackberries,
Papaya, Brussels
sprouts, Cauliflower
Vitamin D
Family:
Vitamin
Vitamin E
Family:
Vitamin
Sunlight, Milk, Liver,
Fish Oil, Tuna, Eggs,
Sardines, Salmon
Nutritive Oils, Wheat
Germ, Nuts, Mango,
Broccoli, Dandelion
Greens, Spinach,
Kiwi
• Potent antioxidant Lipid-soluble, vitamin D3
(cholecalciferol) is best
form
• Reduces inflammation
• Benefits metabolism and Heat soluble
endocrine system
• Enhances mood Healing Tip: The best
• Helps to maintain normal source is sunlight. Aim
blood levels of calcium and for 15-30 minutes with
phosphorus promotes bone as much skin exposed
health
as possible, 3-5 days
per week. Or 2,000—
• Reduces the risk of many
5,000 IU vitamin D,
hormone-dependent
daily in the absence of
cancers*
sunlight.
• Antioxidant activity Lipid-soluble
• Protects LDL cholesterol from
oxidative damage
• Natural blood-thinner Heat stable, but at high
• Blocks formation of
temperatures it is
nitrosamines (carcinogens oxidized or destroyed
formed in the stomach from
nitrites consumed in the diet)
• Enhances immune function
Hormone-dependent cancers are the most prevalent cancers — including
cancers of the breast, colon and prostate. Research shows a healthy dose
of sunlight greatly reduces the risk of these cancers. That’s because vitamin
D receptors are present in the tissues of the breast, colon and prostate (among
others), and when ―filled‖, greatly protect against the production of pro-inflammatory
substance and the processes of cancer-initiation and cancer promotion.
Further Reading
Healing Gourmet—Eat to Fight Cancer, Featuring Dr. Simin Liu, MD,
Harvard’s Brigham & Women’s Hospital Dietitians & Chef John Carlino,
C.E.C.
© 2007-2011 Copyright Health-e Enterprises, LLC. All rights reserved.
www.healinggourmet.com
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