Artichoke—For Good Digestion
The artichoke (Cynara scolymus) has been known for centuries for its beneficial effects on digestion.
Its most noted effect is increased bile production. Because the body uses cholesterol to make bile acids,
increasing bile acid production may balance blood cholesterol. Increasing bile acid secretions also aids
digestion—one reason why artichokes have traditionally been used for indigestion. Its leaves contain
phytonutrients with numerous health-enhancing effects.
Kale
This nutritious vegetable comes in quite a few variations and colors—green and purple being the most
common. It is part of a typical traditional diet in parts of Africa where people live very long and healthy
lives.
Kale is a rich source of various anti-cancer compounds. Being a member of the cruciferous family, it is
endowed with anti-cancer indoles that help regulate estrogen and fight off colon cancer. It contains more
beta carotene than spinach and twice as much lutein, the most of any vegetable tested. Kale is also high in
the antioxidants Vitamin C. Collard Greens and other green leafy vegetables share similar benefits.
Nuts
All nuts have anti-cancer and heart-protective properties. Almonds and walnuts particularly help
balance cholesterol levels. Both contain high concentrations of antioxidant oleic acid and mono-
unsaturated fat, similar to that in olive oil, known to protect arteries from damage. Almonds, however,
seem to be the most valuable of the two. A total of six studies showed the resounding results of the
almond’s ability to lower total and LDL cholesterol and reduce the risk of heart disease by 10 percent. All
it takes is to eat one small handful of almonds (1 ounce) a day. It is best to remove the skin by putting the
almonds into boiled water for a few minutes. Soaking the almonds overnight makes them more digestible.
Nuts generally are high in antioxidant vitamin E, shown to protect against chest pain and artery
damage. Brazil nuts are extremely rich in selenium, an antioxidant also linked to lower rates of heart
disease and cancer. Walnuts contain ellagic acid, an antioxidant and cancer-inhibitor, and are high in
omega-3 type oil.
Nuts are also good regulators of insulin and blood sugar, preventing steep rises. This makes them
appropriate foods for those with glucose intolerance and diabetes. It is interesting to note that nuts have
been found lacking in the diets of those who later develop Parkinson's disease.
Beware of allergies and rancid nuts: Nuts, particularly peanuts (which are actually legumes), are a
prime cause of acute allergic reactions in susceptible individuals. Avoid nuts that are broken, for they
become rancid easily. Nut butters are also notorious for causing adverse reactions in the digestive system.
When ground and, thereby, exposed to oxygen, they easily oxidize, i.e., become rancid. Rancid fats are
very toxic and a major cause of illness. They can even cause irritable bowel syndrome and Crohn’s
disease. Eat only fresh nuts, or if you prepare fresh nut butter, make sure to consume it in no less than two
to three days. Avoid eating nuts that come mixed up with dried fruits or in commercially produced
breakfast cereals (the nuts are pre-rancid or rancid, and the dried fruits contain fungi).
Note: All nuts and seeds (and also grains) should ideally be soaked overnight, after which they can be
heat-dried in the oven for 6-12 hours, and stored in a dry container. Soaking removes phytic acid, which
can combine with important minerals in the intestinal tract and block their absorption, and thereby cause