Superfoods

Chia Seeds

Chia seeds are nutrient dense with amazing therapeutic value. Chia seeds were a part of the Aztec culture as their primary food and currency, the Aztec warriors used them for endurance and as a fuel during combat. Dark in colour and almost the size of poppy seeds, they are best eaten raw. Chia helps to reduce chronic inflammation, insulin resistance and improve circulation.

Benefits of Chia seeds:

• Chia is gluten free
• It is super high in dietary fibre, making it great for digestion and healing digestion issues
• It contains 20% omega-3 ALA, making it a superfood for the brain and heart. Chia has eight times more omega-3 than salmon!
• It boasts 20% protein
• The protein is a complete protein with all eight essential amino acids
• It is high in antioxidants (It has a four times higher ORAC value than blueberries)
• Chia contains five times more calcium than milk
• Chia contains seven times more vitamin C than oranges
• It contains three times more iron than spinach
• It contains twice the potassium content of banana
• It is food for healthy skin, hair and nails.

The combination of high omega-3 fats along with both soluble and insoluble fibre make chia the best heart-healthy food. Studies confirm that these nutrients play a crucial role in preventing heart disease. The unique property of chia seeds can be noticed by adding a spoonful to a glass of water, it forms a thick gel-like substance within a few minutes.

The gel-like texture is due to its high soluble fibre content, about a gram in three teaspoons.

Being a rich source of alpha-linolenic acid (ALA) – chia helps to lower cholesterol and triglyceride levels, lower high blood pressure and also reduce cellular inflammation. Unlike flax seeds, which require grinding in order for the fats to be bioavailable, chia seeds can be consumed whole due to their soft seed coat, which is easily digested.

Rich in antioxidants, chia seeds are rich in flavonols and polyphenolic acids, quercetin, myricetin, kaempferol, and caffeic acids that are powerful antioxidants, anti-inflammatory and promote vascular health.

Chia seeds are rich in antioxidant vitamins like, C and E and high in minerals like, zinc and magnesium, which play a role in neutralising the risks associated with free radical damage and helps to lower blood pressure.

Since chia seeds are gel-forming in water, they make a great base for puddings, muesli– a great replacement for eggs in baking. A large egg can be replaced in a recipe by combining a tablespoon of chia in three tablespoon of water. It is also combines well in any kind of smoothie.

Spirulina

Spirulina is a nutrient rich algae with multiple benefits for our health.

Functions of spirulina are:

• Anti- inflammatory
• Effective in the treatment of allergies
• Stimulates immune system
• Promotes digestion and bowel function
• Contains amino acid to raise glutathione levels
• Stimulates spleen and thymus glands
• Lowers cholesterol
• High in vitamins and minerals
• High in gamma linolenic acid
• Contains vitamin B12
• Reduces liver and kidney toxicity
• DNA repair synthesis
• Helps to keep candida overgrowth in check
• Balances blood pressure.

In addition to being your powerhouse of essential vitamins and minerals, spirulina is a potent detoxifier. For that reason, it is best to start with a small dose and working the way up. Once we see how the body responds, then gradually the intake can be increased.

It provides an excellent source of carotenes, which are extremely beneficial for our body. They are imperative for proper immune function, helping correct defective DNA (which turns into cancer cells) and helping to correct bone marrow dysfunction.

It is the most powerful on this list of supplements and vitamins to boost the immune system because it reduces inflammation of the cells, which is known to turn healthy cells into cancer cells.

It helps correct autoimmune responses, stimulates all components of the immune system and much more.

It also helps to protect against radiation damage (EMF) in our environment, which is a rapidly increasing problem for our immune systems.

Maca powder

A root vegetable found in the Peruvian mountains has been praised for its extensive and high levels of nutrients and affect on hormones. Maca contains high concentrations of protein (11% in the dry root, 14% in whole maca paste). The proteins are mainly in the form of polypeptides: aspartic acid, glutamic acid, serine, glycine, arginine, valine, phenylalanine, tyrosine, and threonine. Maca has been shown to have higher levels of iron, calcium and amino acids than the white potato. In addition, maca contains important amounts of the fatty acids; linoleic, palmitic and oleic acid, and is rich in sterols.

Four alkaloids were identified from the maca root and showed an increased maturation of egg follicles in female rats. Males had significantly higher sperm counts and motility. The activity of the alkaloids affects the hypothalamic-pituitary axis, which explains why maca has the ability to induce effects in both sexes.

Maca has also been shown to have effects on energy due to its effect on balancing the endocrine system, such as the adrenals, pancreatic, pituitary and thyroid gland.

Goji berries

Recent studies indicate that extracts from L. barbarum (Goji) fruit and one of its active compounds, polysaccharides (LBP) possess a range of biological activities, including effects on aging, neuroprotection, anti-fatigue/endurance, increased metabolism, glucose control in diabetics, glaucoma, anti-oxidant properties, immunomodulation, anti-tumor activity and cytoprotection.

Goji berries are eaten raw, cooked, or dried (like raisins) and are used in herbal teas, juices, wines, and medicines. Goji berries are a member of the nightshade family (Solonaceae), which contains many other common vegetables such as potato, tomato, eggplant, and pepper, as well as some poisonous plants like belladonna and deadly nightshade. People with a nightshade allergy have to be careful in consuming goji berries.

Acai berries

Deliver powerful antioxidants, essential fatty acids, fibre and amino acids.

Chlorella

Contains an abundance of chlorophyll. Chlorella can help strengthen our immune system; it is alkaline forming and detoxifying.

Aloe vera

The gel of raw aloe vera contains vitamins C and E, plus the minerals calcium, magnesium, zinc, selenium, and chromium, as well as antioxidants, fibre, amino acids, enzymes, sterols, and lignins, and most importantly, polysaccharides. Oral and topical uses of aloe are extensive and range from cancer prevention to diabetes to easing the side effects of radiation therapy. For example, aloe vera gel taken orally seems to help people with diabetes by lowering blood sugar levels. It may also help to lower cholesterol. Polysaccharides in aloe can help it do everything from fighting infections to boosting the immune system.

Wheat grass juice

Contains bioavailable chlorophyll, many amino acids, choline, magnesium and potassium. The juice strengthens the cell, increases blood alkaline, detoxifies the liver and blood stream, and chemically neutralises the polluting elements in our environment.

Hemp seeds

Contains all the necessary essential fatty acids in the perfect ratio for absorption. It also contains 34% protein and all twenty of the essential amino acids. It is high in fiber and contains antioxidants such as vitamin E and vitamin A, other vitamins, minerals, trace minerals and even chlorophyll.

Mangosteen powder

Mangosteen fruit have been used for centuries by the people of Southeast Asia to treat an incredible array of ailments. It contains an impressive variety of vitamins and minerals, but the most exciting components are a group of phytochemicals called xanthones that are only found in the rind.

The phytochemicals found in the rind of mangosteen has been found to inhibit the growth of liver cancer cells. Another study found that these phytochemicals extracted from mangosteen significantly suppressed growth of tumours that could lead to breast cancer and inhibited metastasis (spreading) in surrounding lymph tissues. Yet another study went as far as suggesting that the phytochemicals found in mangosteen are ‘a potential anti-colon cancer candidate’.

One of the most important aspects of mangosteen is its anti-inflammatory capabilities. The anti-inflammatory power of the phytochemicals in mangosteen has ranged from improving symptoms related to allergic asthma to the inflammation associated with cardiovascular damage.

One study showed that mangosteen was successful in scavenging free radicals, as well as acting as an anti-inflammatory and antioxidant, which can be useful in relieving common skin conditions.

Mangosteen can be bought as powder and added to smoothies or juices. As mangosteen is a superfood, only very small amounts are necessary.

It is important that the mangosteen powder used contains the rind of the fruit (Sunfood Mangosteen powder).

Phytonutrients

In addition to vitamins and minerals, plants contain compounds called phytonutrients (sometimes referred to as phytochemicals). Essentially, these compounds are the plants' protection. A plant cannot fight or flee, so it is equipped with "phyto" or plant nutrients that defend against disease, sunlight, radiation, weather, insects, fungi and anything else that may threaten the plant's survival.

When we eat the plants, we not only benefit from the vitamin and mineral content of the plant, but from the protection these phytonutrients provide. Phytonutrients are considered anti-inflammatory and have been shown to possess anti-cancer properties, repair DNA damage, aid detoxification, enhance immunity, and influence insulin glucose balance.

Plants contain more than 100,000 phytonutrients. The best known phytonutrients are the carotenoids, flavonoids, polyphenols, indoles, lignans and isoflavones.

Food	Phytonutrient	Possible Benefit
Fermented soy, Tempeh, Tofu	Isoflavones (Genistein and Daidzein)	A reduction in blood pressure and increased vessel dilation.Protection against some cancers
Strawberries, Red wine, Blueberries	Anthocyanins	Improvement of vision, inhibition of nitric oxide production, induction of apoptosis, decreased platelet aggregation, and neuroprotective effects.
Garlic, onions, leek, olives, scallions	Sulfides, thiols	Decrease in LDL cholesterol, antibiotic and anti-parasitic properties
Carrots, tomatoes and tomato products and various types of fruits and vegetables	Carotenoids such as lycopene, beta carotenes	Neutralisation of free radicals that cause cell damage
Cruciferous vegetables such as broccoli, Cabbage, Brussels sprouts, kale, cauliflower	Isothiocyanates (sulforaphane), indoles (indole-3-carbinol)	Neutralisation of free radicals that cause cell damage and protection against some cancersFavouring beneficial estrogen pathways.
Flaxseeds, sesame seeds, legumes, whole grains, fruit and vegetables	Lignan	Phytoestrogens with anti-estrogenic activities, cardioprotective effects,
Grapes, red wine, some berries and peanuts	Resveratrol	Prevention and treatment of cancer, cardiovascular disease and neurodegenerative disease.
Spinach, kale and broccoli, collards	Lutein and zeaxanthin	Prevent or slow the progression of cataracts

Flavonoids are the most diverse group of phytochemicals. A seven countries study (comparing the diets of men living in Finland, Italy, Greece, the former Yugoslavia, Japan, Serbia, the Netherlands and the United States) suggested that consumption of flavonoids was responsible for 25 percent of the observed difference in mortality rates in the various countries studied.

Some common flavonoids and their food sources:

Class	Example	Common Food Source
Flavonol	Quercetin	Apples, onions, kale, broccoli, kale, apples, berries, teas
Flavanal	Catechin, Epicatechin, Epigallocatechin	Tea, especially green tea, chocolate, rapes, berries and apples
Isoflavone	Genistein, Daidzein	Soy, legumes
Flavonone	Hesperitin, Naringenin	Citrus fruits such as grapefruit, lemon, oranges
Anthocyanidin	Cyanidin	Berries (raspberries, blueberries, cherries), red and purple grapes

 

Antioxidants

Antioxidants are compounds found in foods that neutralise or scavenge molecules called free radicals. The process of oxidation in the human body (turning food into energy) produces unstable chemicals called free radical, which damage cell membranes and other structures. Other free radicals are in in the food we eat, in the ear we breathe, or sunlight we enjoy. Damage caused to cells by free radicals is linked to certain diseases such as cancer and cardiovascular disease.

We aren’t defenseless against free radicals. The body, long used to this relentless attack, makes a large number of molecules that quench free radicals (glutathione, superoxidase dismutase). We also extract free-radical fighters from food.

There are hundreds, probably thousands, of different substances that can act as antioxidants. The most familiar ones are Vitamin C, Vitamin E, beta-carotene, and other related carotenoids, along with the minerals selenium and manganese. They’re joined by coenzyme Q10, lipoic acid, flavonoids, phenols, polyphenols, phytoestrogens, and many more.

• Beta-carotene – pumpkin, mangoes, apricots, carrots, spinach and parsley
• Manganese – seafood, lean meat, milk and nuts
• Selenium – seafood, offal, lean meat and whole grains
• Vitamin A – liver, sweet potatoes, carrots, milk, and egg yolks
• Vitamin C – oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, capsicum and strawberries
• Vitamin E – vegetable oils (such as wheatgerm oil), avocados, nuts, seeds and whole grains
• Zinc – seafood, lean meat, milk and nuts
• Lipoic acid - occurs naturally in foods covalently bound to lysine in proteins (lipoyllysine). Although lipoic acid is found in a wide variety of foods from plant and animal sources, quantitative information on the lipoic acid or lipoyllysine content of food is limited. Animal tissues that are rich in lipoyllysine include kidney, heart, and liver, while vegetables that are rich in lipoyllysine include spinach and broccoli.
• Coenzyme Q10 - Rich sources of dietary coenzyme Q₁₀ include mainly meat, poultry, and fish. Other relatively rich sources include soybean and and nuts. Fruit, vegetables, eggs, and dairy products are moderate sources of coenzyme Q₁₀.

 

Herbs and Spices

Herbs and spices have been used for thousands of years in rituals, in healing and in cooking. Culinary herbs not only bring culinary pleasure to the table, they also can be gently medicinal and have been used traditionally for purposes that range from stomach upset and headaches to colic and liver ailments.

Here are some common culinary herbs and their medicinal properties:

Basil

Mediterranean sweet basil is mild and possesses sweet anise/clove flavor.

Medicinal properties:

Basil leaves compose of several health benefiting essential oils such as eugenol, citronellol, linalool, citral, limonene and terpineol. These compounds are known to have anti-inflammatory and anti-bacterial properties. It also contains exceptionally high levels of beta-carotene, vitamin A, cryptoxanthin, lutein and zea-xanthin. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

Basil leaves contain a good amount of minerals like iron, potassium, manganese, copper, and magnesium.

Eugenol is an important essential oil in basil that has been found to have anti-inflammatory function by acting against the enzyme cycloxygenase(COX). COX enzyme mediates inflammatory reactions inside the human body.

Bay Laurel

Bay leaves give a off a pleasing and sweet aroma when added to recipes. Dried leaves indeed are strongly aromatic.

Medicinal properties: 

This spice has many volatile active components such as a-pinene, ß-pinene, myrcene, limonene, linalool, methyl chavicol, neral, a-terpineol, geranyl acetate, eugenol, and chavicol. These compounds are known to have been antiseptic, anti-oxidant, digestive, and thought to have anti-cancer properties. Fresh leaves are high in Vitamin C, folic acid and Vitamin A as well as high in minerals such as copper, potassium, manganese, iron, selenium, zinc, and magnesium.

It has astringent, diuretic, and appetite stimulant properties.

The components in the essential oil can also be used in many traditional medicines in the treatment of arthritis, muscle pain, bronchitis and flu-symptoms.

Chives

Chives are the top greens in the onion family of bulb vegetables with a sweet, mild-onion flavor.

Medicinal properties: 

Just like in other allium members, chives contain allicin that has anti-bacterial, anti-viral, and anti-fungal activities. Allicin also decreases blood vessel stiffness by releasing vasodilator compound, nitric oxide (NO); and, thereby, help reduce total blood pressure. Also, it blocks platelet clot formation. All in all, allicin helps decrease overall risk of coronary artery disease, peripheral vascular diseases and stroke.

Chives are one of the richest sources of Vitamin K; it also contains folate, copper, iron, manganese, zinc and calcium.

Coriander / Cilantro Leaves

Leaf-coriander features dark green, hairless, soft leaves that vary in shape. Its leaves and stem possess slightly citrus flavor.

Medicinal properties:

The leaves and stem tips are rich in numerous anti-oxidant polyphenolic flavonoids such as quercetin, kaempferol, rhamnetin, and epigenin.

The herb is rich in minerals like potassium, calcium, manganese, iron, and magnesium and many vital vitamins, including folic acid, riboflavin, niacin, vitamin-A, beta-carotene, vitamin-C and Vitamin K.

The herb has found application in many traditional medicines as analgesic, aphrodisiac, antispasmodic, flatus-relieving (carminative), depurative, deodorant, digestive, fungicidal, lipolytic, stimulant and stomachic.

Coriander releases toxins out of tissues and therefore some people can experience light Herxheimer reactions after ingestion.

Dill

Dill features dark-green leaves that are wispy and fern-like, have a soft texture with rich pleasant anise aroma and sweet taste.

Dill seeds, used as condiment spice, are similar in taste and appearance to “caraway seeds."

Medicinal properties:

The essential oil, Eugenol in the dill has been in therapeutic usage as local-anesthetic and anti-septic. Eugenol has also been found to reduce blood sugar levels in diabetics. Dill oil, extracted from dill seeds has anti-spasmodic, carminative, digestive, disinfectant, galactagogue (helps breast milk secretion), and sedative properties.

The fresh dill herb is rich in Vitamin C and Vitamin A and has a good source of minerals like copper, potassium, calcium, manganese, iron, and magnesium.

Garlic

Garlic has been recognized in almost all the cultures for its medicinal properties as well as culinary uses. This wonderful herbal plant, grown for its underground root or bulb, contains numerous health promoting phyto-nutrient substances that have proven benefits against coronary artery diseases, infections and cancers.

Medicinal properties: 

Its bulbs contain organic thio-sulfinite compounds. Upon disruption of bulb (while crushing, cutting, etc.), these compounds convert into allicin through enzymatic reaction. . Allicin also decreases blood vessel stiffness by releasing vasodilator compound, nitric oxide (NO); and, thereby, help reduce total blood pressure. Also, it blocks platelet clot formation. All in all, allicin helps decrease overall risk of coronary artery disease, peripheral vascular diseases and stroke.

Allicin and other essential volatile compounds also found to have anti-bacterial, anti-viral, and anti-fungal activities.

Research studies also suggest that consumption of garlic is associated with a possible decrease in the incidence of stomach cancer.

Ginger

Pungent, spicy ginger root is one of popular root herb of culinary as well as medicinal importance.

Medicinal properties: 

Ginger contains health benefiting essential oils such as gingerols that help improve intestinal motility and have been anti-inflammatory, painkiller (analgesic), nerve soothing, anti-pyretic as well as anti-bacterial properties. Studies have shown that it may decrease nausea induced by motion sickness or pregnancy and may help relieve migraine headache.

Studies suggest that zingerone, a chemical compound that gives pungent character to the ginger root, is effective against E.coli induced diarrhea, especially in children.

Parsley:

There are several varieties of parsley. Flat-leafed parsley is more often found in the Mediterranean and Middle East; the curly variety is more familiar in Britain.

The flavor is very mild and clean.

Medicinal properties: 

It stimulates kidney function and therefore used for treatment of urinary tract and bladder infections. It works as diuretic. Parsley tea is used to stop lactating; it aids digestion and acts to prevent gas and bloating.

The essential oil, Eugenol, present in this herb has been in therapeutic application in dentistry as a local anesthetic and anti-septic agent for teeth and gum diseases.

Fresh herb leaves are also rich in many essential vitamins such as pantothenic acid, riboflavin, niacin, pyridoxine, and thiamin.

Peppermint:

Peppermint has been one of the popular herbs known since antiquity for its distinctive aroma and medicinal value.

Medicinal properties:

Research studies have also been suggested that the compounds in the peppermint relax intestinal wall and sphincter smooth muscles through blocking calcium channels at cell receptor levels. This property of mint has been exploited as an anti-spasmodic agent in the treatment of "irritable bowel syndrome" (IBS) and other colic pain disorders.

The herb parts contain many essential volatile oils like menthol, menthone, menthol acetate. These compounds effect on cold-sensitive receptors in the skin, mouth and throat, the property which is responsible for the natural cooling-sensation that it initiates when inhaled, eaten, or applied on the skin.

The essential oil, menthol also has been analgesic (painkiller), local anesthetic and counter-irritant properties.

Rosemary

The plant parts; flowers and leaves have fragrance that is pungently aromatic and somewhat camphor-like.

Medicinal properties:

The herb parts, especially flower tops contain phenolic anti-oxidant rosmarinic acid as well as numerous health benefiting volatile essential oils such as cineol, camphene, borneol, bornyl acetate, a-pinene, etc. These compounds are known to have anti-inflammatory, anti-allergic, anti-fungal and anti-septic properties.

The herb is exceptionally rich in many B-complex groups of vitamin, such as folic acid, pantothenic acid, pyridoxine, riboflavin.

Its herbal oil is also being used externally as a rubefacient (a topical applicant that causes dilation of capillaries and an increase in blood circulation) to soothe painful ailments in gout, rheumatism and neuralgic conditions.

Sage

The sharp flavored sage herb is legendary herb, which holds numerous virtues and has long been recognized as the guardian of herbs.

Medicinal properties:

The prime biologically active component of common sage appears to be its essential oil, which chiefly contain ketones and numerous other compounds, including bitter substances. Altogether, these compounds known to have counter-irritant, rubefacient, anti-inflammatory, anti-allergic, anti-fungal and anti-septic properties.

 

Here are some common culinary spices and their medicinal properties:

Black Pepper

Black peppers have a strong pungent flavor that comes from volatile-oils, such as piperine.

Medicinal properties: 

Piperine, an amine alkaloid, may increase gut motility as well as the digestion power through augmenting gastro-intestinal enzyme secretions. It has also been found that piperine can increase absorption of selenium, B-complex vitamins, beta-carotene, as well as other nutrients from the food.

Cardamon

Cardamon pods have camphor-like intense flavor commonly used in spicy stews in India’s, Pakistan’s, Nepal’s as well as in China’s cuisine.

Medicinal properties:

The spicy pods contain many essential volatile oils. The therapeutic properties of cardamom-oil have been found application in many traditional medicines as antiseptic, antispasmodic, carminative, digestive, diuretic, expectorant, stimulant, stomachic and tonic.

Cayenne Pepper

Fiercely hot and pungent cayenne pepper is one of the widely used spicy ingredients in many cuisines.

Medicinal properties:

Cayenne contains health benefiting alkaloid compound, capsaicin ,which gives them strong spicy pungent character. Early laboratory studies on experimental mammals suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties.

Cinnamon

Cinnamon spice has a pungent taste and scent.

Medicinal properties:

The active principles in the cinnamon spice known to have anti-oxidant, anti-diabetic, anti-septic, local anesthetic, anti-inflammatory, rubefacient (warming and soothing), carminative and anti-flatulent properties. Cinnamon spice has high anti-oxidant properties.

Cinnamaldehyde in cinnamon-sticks has been found to prevent platelet clogging inside the blood vessels, and thereby help prevent stroke, peripheral arterial and coronary artery diseases.

Cinnamon also increases the motility of the intestinal tract and helps in digestion by increasing gastro-intestinal enzyme secretions.

Cloves

The sweet aroma of cloves is due to its content of eugenol, an essential oil.

Medicinal properties:

Eugenol has local anesthetic and antiseptic properties, hence; useful in dental care essentials as well as in treatment procedures.

The active principles in the clove may increase gut motility as well as improve the digestion power through increasing gastro-intestinal enzyme secretions. Thus, helps relieve indigestion and constipation problems.

Coriander Seeds

Pleasant, aromatic and spicy, coriander seeds have been found utility since ancient times in cooking as well as in various traditional medicines.

Medicinal properties:

The characteristic aromatic flavor of coriander seeds comes from their essential volatile oils and fatty acids. Some important fatty acids in the dried seeds include petroselinic acid, linoleic acid (omega 6), oleic acid, and palmitic acid. In addition, the seeds contain essential oils such as linalool (68%), a-pinene (10%), geraniol, camphene, terpine etc. Together; these active principles are responsible for digestive, carminative, and anti-flatulent properties of the seeds.

Cumin Seeds

Cumin seeds impart distinctive strong flavor, and warm perception on taste buds. This comes from certain group of essential oils in them.

Black cumin also popular as wild or shahi jeera in the Persian and Indian sub-continent is related variety of regular cumin.

Medicinal properties:

Cumin seeds contain numerous phyto-chemicals that are known to have antioxidant, carminative and anti-flatulent properties. The seeds are an excellent source of dietary fiber.

Black cumin seeds are known for their anti-cancer properties by reducing tumor growth and increasing apoptosis. They also can reduce fasting blood glucose levels, decrease insulin resistance and increase beta-cell function in the pancreas.

Mustard Seeds

Three main varieties are grown worldwide, white, black and brown mustard seeds. Their taste ranges from mild to sharp pungency.

Medicinal properties:

Mustard seeds and its oil have traditionally been used to relieve muscle pain, rheumatism and arthritic pain. Its ground seeds act as a laxative, stimulant to gastric mucosa and increase intestinal secretion.

Horseradish

Horseradish possesses strong, hot, and sharp flavor, which can only be appreciated after experiencing its unique taste!

Medicinal properties:

The root contains many volatile phyto-chemical compounds, which give its much-famed biting character. It has been found that these compounds have been known to carry anti-oxidant and detoxification functions. They also stimulate secretion of salivary, gastric, and intestinal digestive enzymes, and thereby facilitate digestion.

Foods that optimize kidney health:

• Algae products such as spirulina, chlorella, and blue green algae
• Bananas
• Celery
• Cucumbers
• Papaya
• Parsley
• Pumpkin
• Sprouts
• Watercress
• Watermelon

Foods that optimize liver health:

• Apples
• Beets
• Broccoli, especially broccoli sprouts
• Cabbage
• Dandelion
• Onions / garlic
• All green vegetables
• Artichokes
• Herbs and spices such as turmeric, cinnamon, and licorice
• Algae products such as spirulina, chlorella, and blue green algae

 

Further studying but not required: 

Book: Unmasking Superfoods by Jennifer Sygo

Book: Superfoods by David Wolfe