Natural foods that contain a high range of important nutrients such as enzymes, phytochemicals, vitamins, minerals, antioxidants, etc are often called “superfoods”. These natural, organic elements are absorbed better by the body, supplying important nutritional requirements.

Here you can find the most common superfoods:

PERUVIAN MACA

Maca is a hearty root vegetable plant, which grows in the high Andean plateaus of Peru at altitudes as high as 14,500 feet above sea level.

No other food plant on earth can survive the extreme weather conditions and intensive sunlight that this amazing super food grows in.

The rich soil located at these high plateaus accounts for the high levels of trace minerals found in Maca.
Maca contains substantial amounts of essential nutrients such as calcium, magnesium, phosphorus, iron, zinc, vitamin B1, B2, B12, C, E, riboflavin, thiamine, ascorbic acid and essential fatty acids. It is also rich in sterols, alkaloids, tannins and saponins.
Maca is known for its aphrodisiac properties, hence its nickname ‘Spanish Viagra’.

PERUVIAN CACAO

Peruvian cacao is cultivated within the rich nature of the Amazonian rainforest, which provides shade and nutrients necessary to develop the aromatic characteristics to be recognized as a cacao of great quality whilst contributing to the conservation of the environment and healthy biodiversity.

The variety cultivated in the Peruvian Jungle is called “Creole”, grown on rich deep soils, under optimal conditions.

These naturally given conditions, and the careful growing techniques applied by the skilled farmers in line with established norms of the “Organic Philosophy”, and under a strict pursuit of the international authorized and recognized certifiers.

All these factors combined make Peruvian cacao on of the best in the world being clean, with a healthy grain, sun dried, free of impurities and full of flavour.

At present, Peru boasts approximately 10000 certified organic producers who enforce production systems fully rid of chemicals materials, focused on soil conservation and improvement, biological pest and disease management and control, rational use of water resources, crop rotation and biological field defence.

Peru is well known as one of the world’s main biodiversity centres, hosting 84 of the world’s known micro-climates.

Nutritional Breakdown

Made up of water, protein, fat, carbohydrate, fibre, iron, calcium, magnesium, B vitamins, vitamin C and E and at least 300 other identifiable chemical compounds and possibly up to 1,200 chemical constituents,

Cacao is one of the most complex food substance on earth.

Cacao contains Serotonin, Tryptophan, Anandamide, Dopamine, PEA and MAO inhibitors which all have a positive effect on brain chemistry.

Cacao beans have the highest anti-oxidant concentration of any food are 500 times richer in anti-oxidants than blueberries with a flavonol anti-oxidant count of a whopping 10%!

Cacao has an abundance of natural anti-stress, anti-depressant and bliss inducing compounds that affect brain chemistry and mood in a positive manner helping to alleviate depression and create feelings of wellbeing and bliss. Some of the neurotransmission compounds within Cacao include:

Anandamide, which is also known as the ‘bliss’ chemical and is released naturally in the brain when we are feeling great. Anandamide fills the receptor sites in the brain which THC (the active compound in cannabis) binds to, so Cacao can make you feel high, although not to the extent cannabis does!

Dopamine, a mood regulator that helps to limit food in-take and compulsive behaviours whilst increasing mental concentration and positive attitudes.

PEA, an adrenal-related chemical created within the brain and released when we are in love. This is one of the reasons why love and chocolate have a deep correlation. PEA plays a role in increasing focus, alertness and having a positive outlook on life which makes Cacao natures answer to Prozac

Serotonin, an anti-stress neurotransmitter which diminished anxiety and increases our ability to fend off stress

Tryptophan, an anti-depressant amino acid which is critical for the production of serotonin in the brain.

Cacao is also rich in magnesium, the primary mineral found to be lacking when heart problems occur. Magnesium is also the primary mineral that modern diets lack.

Contraindications/Interactions
None known

Instructions For use/dosages
Always eat raw for maximum nutritional benefits; many of the beneficial compounds found in Cacao are destroyed upon heating.

BEE POLLEN

Bee pollen is the dust gathered by bees from the stamens of flowers.

It is collected from the hive as small pellets, which contain all the known nutrients necessary for human survival.

It is an excellent vegetarian source of protein and one of the few vegetable sources that contains the complete B-complex, including vitamin B12.

Considered to be one of the most nutritious foods available, Bee Pollen is approximately 35% vegetable protein and contains around 18 vitamins, 25 minerals, over 20 amino acids, around 60 trace elements and is loaded with enzymes, co-enzymes, essential fatty acids and slow releasing carbohydrates.

It is extremely rich in B vitamins, vitamins C, D, E, Lecithin, cysteine and carotenes, which are metabolic precursors of vitamin A.

Many of the nutrients in bee pollen have been scientifically documented for their ability to strengthen immunity and counteract the effects of radiation and chemical toxins.

Properties	Common uses
Contains a complete vegetable protein with over 20 amino acids and abundant minerals, vitamins including B12. Contains Vitamin B12	Nutritional supplement to strengthen immunity and to increase the body’s resistance to stress and disease.

GOJI BERRIES

The Chinese Wonder Fruit

These Goji berries are wild crafted from the hills in the Ningxia Region of China. Also known as Wolfberries, Lycium berries and Gou Ji Zi berries, they have been used in Traditional Mongolian, Tibetan and Chinese medicine for centuries to nourish yin and improve the functioning of the ‘water element’.

They have strong antioxidant properties, are a delicious, gentle and soothing tonic fruit that is loaded with available vitality.

Goji berries have the highest content of carotenoids, including beta carotene among all known foods on earth, and can contain up to 500 times more vitamin C than oranges. The fruits also have significant amounts of vitamin B1, vitamin B2, vitamin B6 and vitamin E. They are rich in amino acids and trace minerals such as zinc, iron, copper, calcium, germanium, selenium and phosphorous.

They can be eaten as they are, sprinkled into muesli or breakfast cereals or blended into smoothies. If you soak the berries in juice overnight they will blend more easily into smoothies.

Contraindications
None known, although they can loosen the bowels when taken in very large quantities. So munch with care!

“The goji berry is also legendary for helping to spark the passions. In fact, an old Chinese proverb cautions men who are travelling far from their wives and families: “He who travels one thousand kilometres from home should not eat goji!”

APRICOT KERNELS

Apricot Kernels are one of the richest sources of vitamin B-17.

Vitamin B17 is also contained in hundreds of foods, but many of these foods have disappeared from our Western diet.

How to Take Apricot Kernels

The Food Standards Agency (FSA) recommends no more than 2 apricot kernels per day.

Apricot Kernels that contain a high level of B17 are extremely bitter. You can sprinkle them over muesli, blend them into a smoothie or eat them raw.

SPIRULINA

Spirulina is a blue-green algae, microscopic in size and spiral in shape.

Spirulina is a natural wholefood. It is 65 to 71% complete protein, providing all the essential amino acids. It is five times easier to digest that meat or soy protein.

It contains minerals such as potassium, calcium, zinc, magnesium, manganese, selenium, iron and phosphorus and complete range of

vitamins, minerals and phytonutrients and is especially rich in chlorophyll, Vitamin B12, beta-carotene GLA,

Iron, Calcium and the rare essential fatty acid, GLA.

It is also one of the richest sources of arginine, an amino acid which promotes the release of growth hormones which stimulate the body’s own regenerative processes.

YACON

Yacon, a distant relative of the sunflower, grows in warm, temperate Andean valleys at elevations below 3,500 m. Its delicious edible tubers, which are sweet and low in calories, hold a variety of health benefits. It has a mild sweet flavour and an unusual moist, crunchy texture slightly reminiscent of fresh-picked apple and watermelon.

Yacon tuber provides an excellent balance of 20 essential amino acids. It has one of the highest levels of potassium found in any plant, and high levels of calcium, magnesium, iron, and phosphorus.

Yacon is a useful sweet food for diabetics. Its carbohydrates are stored as a sugar called ‘Inulin’. This slow releasing sugar can be supplied to the body even when the concentrations of blood sugar levels are low. This helps to prevent both hypoglycaemia (tiredness, sudden drop of activity) and hyperglycaemia (over-activity).

Yacon is a useful food for managing weight control and obesity. It provides few calories 15-20Kcal/100g, whereas bread typically contains around 50Kcal/100g and Chocolate 500Kcal/100g.

Yacon helps the intestines to function efficiently and eliminate toxins and waste products from the body. It strengthens and activates the good bacilli like L. acidophilus and B.bifidum which in turn enhances our immune system and suppresses putrefactive pathogens such as Candida albicans.

It also increases the frequency of defecation and helps those that suffer with constipation due to its high water and fibre content.

Daily portion: Approximately 10g, chew properly

WHEATGRASS / BARLEY GRASS

Barley and Wheatgrass contain carbohydrates, proteins, lipids, vitamins, minerals and chlorophyll.  They are easily assimilated by the human body to provide instant access to the nutrients they contain.

Chlorophyll gives green plants the ability to create energy from sunlight.

Chlorophyll is extremely effective in cleansing and fortifying the blood. It absorbs energy and transport it to the cells.

They contain potassium, magnesium, copper, phosphorous, manganese, zinc, beta-carotene, vitamins A, C, E, B1, 2 and 6, many essential minerals, enzymes and amino acids, including the 8 essential to life.

It provides 11 times more calcium than cow’s milk, 5 times more iron than spinach and 7 times more vitamin C than oranges.

The best way to absorb their nutrients is by extracting the juice. Barley/Wheatgrass are easy to grow at home!

Properties	Common uses
Fills nutritional gaps in the diet Contains living chlorophyll, vitamins, minerals, enzymes, proteins and amino acids. Easy to grow at home The fastest and easiest to grow, in 5-10 days.	Blood cleanser Liver detox General detox – flushing out toxins. Boost Immune system

MOLASSES

Molasses is a concentrated syrup, a by-product of sugarcane refining. (Sugarcane is a deep-rooted grass more able to access minerals and trace elements).

The juice is extracted out of the sugarcane and boiled.

By evaporation, tiny crystals start to appear and they are separated from the “residual mother” by centrifuge machines .

The residue is “molasses”, very rich in minerals and trace elements such as iron, calcium, potassium, magnesium, chromium, manganese, molybdenum and zinc.

One tablespoon of molasses supplies as much iron as nine eggs!.

It is also a good source of the B vitamins, especially B1, B2, B3, B5, inositol and choline.

Molasses can be eaten raw from the jar. 1-3 teaspoons a day is normally sufficient.

Properties	Common uses
Contains natural nutrients easy to be absorbed by the body. Natural laxative Caution: Diabetics must not use molasses.	Ulcers, colitis Anemia. Recommended to pregnant and lactating woman due to its iron content. Natural Nutritional supplement.

CHLORELLA

Chlorella is the richest known natural source of chlorophyll, containing 50 times more chlorophyll than alfalfa.

It is a fresh water micro-algae with a unique substance that scientists have named Chlorella Growth Factor (CGF).

CGF is a complex combination of peptides, carbohydrates and acids, which has the ability to stimulate tissue growth and repair of damaged body tissues.

Chlorella is 60% protein and contains 19 amino acids, including all the essential ones, more than 20 vitamins and minerals. It is rich in B12, containing more B12 than beef liver, it is an ideal complete protein source for strict vegetarians.

Chlorella has been on earth for about 2.5 billion years! It is thought to be that it’s due to its strong cell wall and its effective DNA.

Properties	Common uses
Complete plant protein Good vegetable protein source for strict vegetarian diets, providing also vitamin B12. Richest source of Chlorophyll Rich in lysine, the amino acid lacking in high wheat diets. Promotes formation of red blood cells	Prevention of disease Used as a high protein supplement in special diets. General detox and cleanse Hypertension and fatigue Blood pressure problems Chronic constipation.

KELP

Kelp is a particular kind of seaweed that grows amongst the rocks on most coasts.

It contains the 8 essential amino acids as well as a good source of vitamins B2, B3, choline, Beta-carotene, and many trace elements.

Kelp is rich in iodine, iron, magnesium, calcium, phosphorus, potassium, copper, manganese, zinc, sulphur and sodium.

Fresh kelp contains about 1000,000 mcg iodine per pound while dried kelp contains nearly ten times as much. As a seasoning agent.

CAUTION: People with an overactive thyroid condition should consult a qualified health practitioner before taking iodine supplements.

Properties	Common uses
Contains abundant minerals and trace elements, especially iodine.	Supplements natural iodine in cases of underactive thyroid as well as other minerals and trace elements.

ALOE VERA

Aloe Vera has been used in healing for centuries. It is used to treat infections, constipation, skin problems, as an anti-perspirant, mouth wash, for the hair, cuts, insect stings, bruises, acne, eczema, psoriasis, as an anti-fungal, to treat athlete’s foot, etc.

Aloe vera is claimed to be an immune system stimulant particularly in regard to making phagocytosis more active and effective (specialized cells remove foreign bodies such as bacteria, dead tissue cells, small mineral particles, etc and thus fight infection).

Aloe vera juice has been shown to inhibit various forms of the influenza and measles virus in vitro and in cats. Aloe Vera has also demonstrated an anti-tumour effect. In the digestive tract it can alleviate the inflammation that is associated with Crohn’s disease and Ulcerative Colitis.

It is also claimed to be helpful in healing stomach disorders, ulcers, constipation, haemorrhoids, rectal itching and all colon problems. The gel has many uses when applied topically.

The Aloe Vera is 99% water, containing amino acids, various minerals: Sodium, potassium, calcium, magnesium, manganese, copper, zinc, chromium and iron, enzymes, vitamins: including the important antioxidant vitamins A, C and F. Vitamins B (thiamine), niacin, vitamin B2 (riboflavin), choline and folic acid and anthraquinones (in relatively small concentrations they provide analgesic, antibacterial, antifungal & antiviral activity) and salicylic acid (the primary immune hormone in plants possessing anti-inflammatory and antibacterial properties).

Properties	Common uses
Contains amino acids, enzymes, vitamins, minerals, anthraquinones and salicylic acid.	Topically: cuts, insect stings, bruises, acne,eczema, psoriasis, antifungal, anti-perspirant. Internally: Aloe vera juice.

SPROUTS

Sprouts are rich in vitamins (antioxidants), B complex, minerals, proteins, enzymes and most importantly sprouts are rich in unknown vitality factors because they can be eaten at their peak of freshness (unlike most vegetables) while they are sill growing.

Sprouts keep on forming nutrients until they are eaten.

The starches and oils inside the grain are converted to vitamins, minerals, enzymes, simple sugars and proteins, increasing their amount of nutrients.

The germinal part of the seed starts to feed on the core of the seed, which acts as a depot of nutrients.

Vitamin C for example, increases by 600% during sprouting, at the expense of sugars.

A study conducted at Yale University found, that B vitamins increase in sprouts by as much as 2000%. Similar research carried out at the University of Pennsylvania reported that the general average vitamin increase in sprouts lays at around 500%.

During germination,many enzymes also increase, making sprouts easily digestible, even for people with weak digestion. They contain a fantastic quantity of enzymes helping with digestion, flatulence or indigestion.

The protein content of sprouts increases in quantity and quality at the expense of carbohydrates and fats.

Growing your own fresh, organic sprouts is an essential element of healthy living.  It is extremely economical, simple to manage, requires little space or time and allows you to have a continuous supply of nutritious, delicious,organic, healing food.

How to grow your own sprouts

Just about any bean, grain or seed can be sprouted. Every seed contains all the nutrients, genetic information and stored energy to bring a new plant into being.

All you need to do is provide the necessary environment (moisture & warmth) to trigger the seeds natural instinct to germinate.
To start sprouting you will need a container to germinate the seeds in. The container needs to have somewhere for water to drain out and have space for air to circulate around the sprouts.

For years people have adapted large jam jars/pickle jars, with a piece of a piece of muslin cloth, wire mesh or even old nylons tied around the neck of the jar.  Although they work fine, they do not provide sufficient drainage or air circulation.
Nowadays there are purpose made sprouters that make the job a lot simpler, provide better drainage and air circulation giving you fresher, healthy sprouts.

To start the sprouting process most seeds need to be soaked for 8-10 hours.  Simply place the seeds into a container and fill with enough pure drinking water to completely cover all the seeds.  You can add an organic fertiliser such as kelp powder to the soak water if you wish to increase the nutritional content of your sprouts.

Mucilaginous seeds such as Cress, Rucola, Flax and Basil don’t need soaking but must be rinsed 5-6 times for the first three days and then 2-3 times a day until they are ready.

Knowing exactly how many seeds to use is a matter of trial and error.  As your sprouts grow, you don’t want them to become too overcrowded as this can reduce air flow and drainage, which encourages seeds to get a bit slimy and possibly rot.  A good way to start is to just sprinkle a thin single layer of seeds on the bottom of your container.  Once they’ve sprouted you’ll have a good idea of many you should use next time.

When the seeds have finished soaking, drain the water off and rinse the seeds thoroughly under fast moving water for about 30 seconds. Give them a good churn around to clean off any loose matter or wild yeasts then spread them evenly across your sprouter.

All that is left to do now is rinse and drain your sprouts every 8 to 12 hrs, preferably morning and night.  In hot weather it’s advisable to give them an extra rinsing during the day to prevent them from drying out.

Give your sprouter a good tap and a shake to remove surplus water, then the drainage system of the sprouter tray will do the rest.   Whenever you rinse your sprouts use high pressured cool water. This will oxygenate and clean the sprouts and separate them. Don’t worry they are tougher than they look and love an energising shower.

Place your sprouter out of direct sunlight and away from any heat sources as this will put them under unnecessary stress and dry them out.  Also make sure that air can circulate freely around the sprouter.

Some sprouts can be moved into gentle sunlight after 4 days of sprouting.  This develops chlorophyll which will turn your sprouts green and provide you with even more natural goodness.

When you decide to harvest your sprouts is really down to you.  Try them every time you rinse them to decide your preference.  Sprouts change appearance and flavour as they grow. Some will get bitter if left too long, others will mature and develop stronger flavours.  You can also continue to grow some on in compost to make leafy greens like sprouted home grown lettuce.

Once your sprouts are the way you like them give them a rinse and then a really thorough drain. Use a salad spinner if you have one.  You can then store them in the fridge but try to avoid using plastic bags as it suffocates the sprouts.

Rinse them every three days to maintain moisture.  Most sprouts will keep for between 10 to 14 days but eating them as fresh as possible is always preferable.

Once you have stored your sprouts, you are ready to start the next batch. The aim is to sow on rotation so you have a never ending supply of fresh organic super nutrition.

GARLIC

For thousands of years garlic has been valued for its therapeutic powers.

Garlic belongs to the onion family, with a strong odour and powerful healing powers.

Garlic contains many constituents such as a allicin identified as being responsible for its anti-bacterial action.

Another chemical found in garlic is ajoene which is superior to allicin in antifungal and anti-thrombotic activity.

This is why garlic is commonly used to treat common conditions such as hypertension, high cholesterol levels, diabetes, yeast infections, stress and allergies.

Garlic can be eaten fresh, roasted or cooked, although cooking garlic inhibits the formation of allicin and eliminates some of the other therapeutic chemicals.

Fresh parsley eating simultaneously will inhibit garlic’s pungent odour.

Properties	Common uses
Natural antibiotic Anti fungal Boosts immune system Antioxidant – may prevent some cancers Antiseptic – helps to counter infection by fighting bacteria Helps to maintain healthy bacteria in the gut Decongestant	Chronic acidity Sexual debility Asthma and hay fever As an antibiotic Bronchitis For cleansing the digestive tract Intestinal parasites Boost immune system.

BROCCOLI

Broccoli is dense in nutrition, full of beta-carotene and an excellent source of fibre.

It is high in antioxidants, vitamin C, vitamin E, vitamin B, calcium, folates, iron and zinc. Surprisingly, forty-five percent of calories in broccoli are protein.

Broccoli is a member of the cabbage family, and it is closely related to cauliflower. Its cultivation originated in Italy.

Broccoli contains indoles, which can help inactivate harmful estrogens that can promote the growth of tumors, sulforaphane, which stimulates cells to produce cancer-fighting enzymes, and beta-carotene, another cancer fighter.

Broccoli is excellent when juiced – stems and all- but like all green vegetables it should be mixed with lighter juices such as carrot or apple. When buying broccoli, look for tight tops with no yellow, firm but not limp.

CARROTS

Carrots are a natural blast of high energy. The sugars in carrots are released more quickly than from white sugar, but without the harmful effects.

A mug of carrot juice in the morning will give you a competitive edge over coffee drinkers! Like all root vegetables, carrots are packed with minerals.

They are rich in organic calcium that is invaluable to bones and teeth. They are an excellent source of vitamin A, B, C and E, iron, potassium, phosphorus, and sodium. One 8 oz. glass of carrot juice contains 20,000 mg. of vitamin A! Vitamin A is an antioxidant that is able to attach to free radicals in the body, stopping them in their tracks.

The damaging effect of free radicals has been associated with cancer. Carrots are easy to digest, and cause the liver to release bile and excessive accumulated cholesterol.

Carrot juice also helps in cleansing the liver. Carrots have an alkalizing effect on the blood, soothing the entire nervous system and toning intestinal walls. Carrot juice is the best base for vegetable juice combinations. It is delicious, sweet and readily accepted by children.

Drinking large amounts of carrot juice may cause the harmless effect of a slight yellowish colour of the skin, due to the high beta-carotene content. The skin will feel velvety soft and the slight yellowing can make a tan look deeper.

This high amount of beta-carotene present in the skin is a natural protector for the common skin cancer, melanoma. Unless carrots are fresh, the juice tastes better if they are peeled. If you don’t have the time to peel them, put the carrots in the sink and scrub with a brush. Carrots should be firm, smooth skinned, without cracks or small rootlets. The brighter the orange colour, the sweeter the carrots.

CABBAGE

Cabbage has traditionally been used for medicinal purposes as well as for cooking.

Cabbage is high in vitamin C, iron, folate, beta-carotene, potassium, manganese, thiamin (B1), vitamin B6, Calcium, Magnesium and phyto-chemicals like glucosinolates which are proven to reduce cancer.

Properties:

Inflammatory Juice reduces the discomfort of gastric ulcers and bronchial infections Soothes eczema and itching. Contains lactic acid which acts to disinfect the colon. Used to reduce pain of headaches and rheumatic disorders.

Uses

• Eat raw cabbage as part of your diet
• Cabbage poultice for boils, infected cuts, bruises, swelling.
• Warm cabbage compresses to reduce pain of headaches.
• Fresh cabbage juice for treatment of ulcers, psoriasis, headaches, cystitis, bronchitis and asthma

ONION

Onion is one of the oldest known medicinal foods, rich in trace elements, minerals and sulfur.

It stimulates the production of tears, saliva and digestive juices.

It is stimulant, carminative, expectorant, disinfectant, antispasmodic and rejuvenative.

Properties:

Helps to reduce cholesterol Cleanses the intestines Helps to maintain balance of bacteria in the gut Expectorant – strengthens the lungs Increases blood circulation Contains a number of flavonoids, known to significantly reduced risk of developing colon cancer Natural antibiotic

Ginger root stimulates all tissues of the body, it can ease arthritis, rheumatism, muscle pain and improve circulation. It is antiseptic, antioxidant, it can be used to prevent and treat colds, sore throats, catarrhal congestion, and to ease coughing.

Ginger is Carminative (relieving gas), warming, antispasmodic, diaphoretic (produces perspiration), anti-emetic (prevents vomiting).

Ginger root can be taken as food, tea, gargle, compress or as a massage oil.

Uses

For nausea, travel sickness, vomiting For wind, colic and Irritable Bowel (IBS), indigestion, abdominal pain. hemorrhoids For fevers For menstrual cramps For colds, flu, coughs For arthritis, rheumatism For circulatio

WATER

Water is essential to life. It constitutes a large part of most living things. Humans are comprised of about 75% water.

Maintaining an adequate level of hydration is essential for efficient regulation of your body’s normal physiological functions.

As you can imagine, if your brain is not properly hydrated, your thinking ability becomes dull, you have trouble making the best decisions and your potential for headaches and dizziness increases.

Your liver breaks down fats, so when it’s below its hydration mark, your digestive system experiences a chain reaction of imbalances. And so on.

Properties

Aids in proper digestion Improves oxygen delivery Removes toxins and waste products Transports nutrients and increases nutrient absorption Cushions and lubricates joints Regulates body temperature Generates Cellular energy Improves immune function Improves energy Sharpens mental and physical performance Improves skin’s appearance and reduces wrinkles Promotes weigh loss. (F. Batmanghelidj, MD, author of the acclaimed book, Your Body’s Many Cries for Water, said that many times the body’s request for water is actually misinterpreted as hunger) Reduces stress, anxiety and depression Reduces headaches and dizzy spells Supports hearth health. According to a 6 year study of more than 20,000 healthy men and women aged 38-100 published in the May 1 2002, American Journal of Epidemiology, women who drank more than 5 glasses of water a day were 41% less likely to die from heart attack than those who drank less than 2 glasses. The heart benefits were even greater in men. May relieve symptoms of asthma, allergies and arthritis.

Tap water may be filtered or steam distilled to remove impurities. However, there is a vast range of good quality natural spring waters available from supermarkets.

Be aware of junk science to promote false, misleading and unsubstantiated claims about “altered waters” to generate sales, such as “oxygenated waters”, “energised waters”, “alkaline waters”, “ionised waters”, etc.

Simply increasing your water intake is proven to enhance your health.

AVOCADO

Avocados are a perfect food that replaces imperfect protein foods such as meat, eggs, cheese and poultry.

Avocados contain high quality essential fatty acids and proteins that are easily digested.

They also contain 14 minerals which regenerate and stimulate growth. They are an excellent source of iron and copper which build red blood cells.

Avocados contain sodium and potassium which support a healthy alkaline blood balance. Because of their low sugar content and absence of starch, avocados are excellent for diabetics or sugar-sensitive disorders. This fruit contains vitamins A, B1, B2, B3, C, iron, phosphorous and magnesium.

Avocado is also high in vitamin E which slows down ageing. Purchasing perfect avocados can take some practice, as it is a delicate fruit. Avocados can go from being perfectly ripe to over-ripe in a matter of a day. This will result in the oil becoming rancid and mushy, discolouring to an unsightly brown, so you should buy them unripe and allow them to ripen on the counter.

Unripe avocados will be dark green and hard. As they begin to ripen, they turn a dark greenish-brown and become slightly soft to thumb pressure. The inner flesh of a ripened avocado will be a gorgeous lime green without any brown spots. The easiest way to remove the flesh is to cut the fruit in half, lengthwise, and twist open.

The pit will remain in one side. Remove by imbedding a knife into the pit and twisting.

CRANBERRIES

Cranberries are about 90% water and contain vitamin C, iron and potassium.

Fresh cranberry juice is a powerful healing tonic filled with quinine, which changes to hippuric acid in the liver.

Hippuric acid is able to assist in the removal of purines, uric acid, urea and toxic build-up in the prostate, testicles, kidneys and bladder.

Cranberry juice seems to have an ability to fight bacteria in the urinary tract and has been used as a folk remedy for urinary infections for many, many years.

Cranberry juice is also an excellent preventative for men who are battling the increased risk of prostate cancer. It is also a wonderful defence against yeast infections for women.

Cranberries are a complex little fruit, being tested by scientists for their abilities in virus-fighting. Many people find that the juice can overcome flu symptoms overnight. If you are susceptible to colds, fill up on cranberry juice in the winter time.

The juice of cranberries is very bitter. So it is advisable to combine it with a sweeter juice such as apple or grape, a delicious combination. You can buy cranberries all year round. Look for bright colour and plumpness. They are one of the few fruits that freeze well.

CELERY

Celery is high in magnesium, iron and chlorophyll, which is an excellent blood builder. It is one of the richest sources of organic sodium.

Celery juice is excellent for those who enjoy vigorous workouts – it helps maintain valuable body fluid and electrolytes. Celery juice is also a superb nerve tonic. Do you have a headache? Drink a glass of celery juice.

Even the ancient Greeks used celery for the universal problem of headaches. Do you live in the inner city full of air pollution? Celery/apple juice is able to cleanse the body of carbon dioxide. Were you thinking of buying an air conditioner? Celery juice cools down the body and is great for hot weather.

Are you on a diet and craving a snickers bar? Celery juice helps curb the craving for sweets. Do you have a problem with muscle cramps and fatigue during workouts? The potassium / sodium balance in celery juice will be a great asset.

Celery juice alone tastes bitter and is usually mixed with carrots or apples. It is great for adding a salty taste to vegetable juices. Always leave the celery leaves on for juicing, but juice the celery last because it is stringy and clogs the juice machine. Look for firm, solid stalks with bright green leaves.

APPLE

Apples have an abundance of vitamins A and C.

Apples are high in pectin which turns to a gel in the intestine, helping to remove toxins and stimulating bowel activity.

Potassium and phosphorous help flush the kidneys and calm the stomach.

Apples have a natural sugar that develops acids which encourage saliva-flow and digestion.

Apple juice is a powerful cleanser and a general tonic for the entire system.

The juice is strong tasting and may be diluted with water or mixed with other fruit or vegetable juices such as carrots, cucumbers or melons. There are more than 400 different types of apples.

The most popular are Delicious (which is easy to digest), Golden Delicious, Macintosh, Pippin, Granny Smith and Rome Beauties. All of these types are wonderful for making juice.

Apples should be crisp and firm. Soft, mushy apples do not juice well.

To keep apple juice from turning brown, juice a lemon before juicing the apples. Do not peel apples before juicing, as about 85% of all the vitamins in an apple are in the skin.

ASPARAGUS

Asparagus contains an amino acid called Aspargagine which is a strong diuretic, stimulating the kidneys.

Asparagus is a great blood cleanser and excellent for healthy bowel maintenance. Some find that it soothes a nervous mind.

You may find your urine turning dark and developing a strong odour.

This is a harmless by-product of asparagus.

Asparagus also contains beta-carotene, iron, vitamin A, vitamin B1, bioflavonoid, potassium, and vitamin C. Fresh, it should be bright green and firm to the tip. It will keep a couple of days in the refrigerator. Asparagus is an expensive but delicious addition to any veggie juice drink. It is excellent to juice with carrots.

As many as one women in 20 will have eating habits which give cause for concern. Diets such as low-carb, low-fat, zone, cabbage soup and other celebrity diets, have become popular amongst many people trying to lose weight. However, it is common knowledge that such diets do not give a long lasting result to restore a healthy weight. Put simply: they do not work!

Aiming to lose weight by reducing our food intake or restricting calories reduces the intake of vital nutrients, resulting in poor health and putting our own bodies at risk. The body starts to give messages such as tiredness, stress, depression, anxiety, digestive disorders and food sensitivities, that soon become common complaints. In addition, poor nutrition can also contribute to the development of serious conditions, and even cancer.

Restoring a proper balance of body, mind and emotions, promotes well-being inside and out. This fascinating field is what is known as “Naturopathy”. Naturopathy includes methods such as Nutritional Therapy or Naturopathic Nutrition; a theory of health using food, and its elements, as medicines. Naturopathy is based on treating the person as a “whole being”, composed of body mind and soul, looking for deficiencies which are specific to each individual.

Consulting a Naturopathic Nutritionist normally takes about an hour. During this time you will be asked questions about your diet and lifestyle. Once all of the information is gathered, a plan is formulated providing all the necessary vitamins and minerals in quantities to meet your individual needs. This includes an adequate intake of calories, protein, fat and carbohydrates, and a wide variety of foods. Moreover, a Naturopathic plan involves regular exercise, reducing stress, improving digestion and enhancing the immune system.

Naturopathic Nutrition uses tools such as juicing, a delicious way to take essential nutrients from fruits and vegetables, which are a major source of vitamins, minerals and fibre. Juicing is an excellent way to get these important nutrients into our bodies as juices are easier to absorb and digest. Juicing also helps to remove waste and toxins, boost the immune system and energy levels, and provide cancer fighting antioxidants.

Vegetables such as cabbage, kale, beetroot, spinach, wheatgrass and even garlic, can be added to fruit juices. You will be fascinated to discover the taste of a colourful delicious drink, full of a variety of important nutrients, ready to be absorbed by the body.

As a general rule to healthy eating, you should eat plenty of fruits and vegetables, or make fresh juices, eat a variety of foods including carbohydrates, proteins and healthy fats. Avoid big meals, and instead eat smaller portions more often. It is vital that you drink plenty of water.

Stress is a normal response under certain circumstances causing hormones such as adrenaline, pour into the body’s systems, providing stimulation, preparing the body for action, e.g. in response to immediate danger. Prolonged stress can cause mental and physical damage.

Stress can lead to depression, insomnia, allergies, ulcers, digestive disorders, menstrual problems, palpitations, impotence, etc.

A balanced diet rich in B, C vitamins and Magnesium will help coping with stress. This includes: Wholegrains, almonds, bee pollen, fish, broccoli and green vegetables, fresh fruit, and the superfood Cacao (raw chocolate) rich in natural anti-stress compounds such as Anandamide, Dopamine, Serotonin, and Tryptophan.

My partner suffers daily from headaches. Being a typical male, he won’t go and see anyone about it though. Any ideas? I think he might be dehydrated as doesn’t drink nearly enough water.

Most of us suffer from headaches at some time, making this an extremely common complaint. Headaches may be caused by a variety of factors, most of which are not serious. However in some cases a headache may be a symptom of a more serious disorder.

It is important to see your doctor if headaches become more severe or more frequent.

About 90% of headaches are caused by muscular tension due to poor posture, tense neck muscles, depression, stress, tiredness, etc. More severe headaches are known as cluster headaches or migraines. The majority of people who experience recurrent cluster headaches are male.

A variety of triggers can bring on cluster headaches or migraines, such as certain foods, stress, lack of sleep, smoke, low blood sugar levels, dehydration, food sensitivity, too much caffeine, alcohol, low levels of magnesium in the diet, etc. Your partner should try to identify and eliminate the triggers of his headaches.

Dehydration is a common cause of headaches as the tissues that surround the brain are mostly composed of water. If these tissues lose fluid they shrink, causing pain an irritation, so yes, you should encourage him to increase his water intake to about 2 litres of water a day.

For an immediate relief he can apply ice packs to the back of the neck and rest for at least 30 minutes, practice deep breathing to increase oxygen supply to the brain, and massage around the neck, and scalp with the fingertips.

Nutritionally speaking, a good balance diet including fish rich in omega-3 fatty acids such as salmon and tuna will provide essential vitamins and minerals. Calcium and magnesium are very important, as they work together to help prevent headaches. Good sources of calcium and magnesium are dark green leafy vegetable such as kale or broccoli, beans and peas, nuts, raw chocolate, bananas, wheat germ.