Papaya

Papayas are tropical fruits that are high in Vitamin C, providing over 300% of your daily need in one serving. They are also high in Vitamin A, making them a great nutrient-rich food for the skin. Papayas have other amazing health benefits as well that make them a summer super food. They are rich in antioxidants, carotenes, flavonoids, and minerals. Because they are high in fiber, it helps the body absorb the sugars they contain at a slower rate. They help promote the health of the cardiovascular system, digestive system, and provide protection against colon cancer, rheumatoid arthritis, and macular degeneration. Because papaya contains the digestive enzyme, papain, it also helps aid in digestion and can reduce inflammation. To get more papaya in your diet consider eating it fresh, blending it in smoothies, or adding it to salads. Papaya seeds are edible, and some like their slightly peppery flavor but you do not have to eat the seeds to get the many health benefits of the fruit. Simply scoop them out and eat the Papaya like you would any other melon.

References

• "Papaya". World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=47
• Rakhimov MR. Pharmacological study of papain from the papaya plant cultivated in Uzbekistan (Article in Russian). Eksp Klin Farmakol 2000 May-Jun;63(3):55-7. 2000.
• Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220

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Sunflower Sprouts

Native American cultures have known about the many uses and benefits of sunflower for centuries.  Sunflower can be used as food, an oil source, and even as a dye pigment. As a food and health source, sunflower tops the list of sprouts as a protein source. They contain minerals, healthy fats, essential fatty acids, fiber and phytosterols. Their vitamin E content has been shown to have significant anti-inflammatory effects, reduce the risk of colon cancer, help control some symptoms of menopause and help cut down on diabetic complications. Sunflower sprouts are also a good source of magnesium and may help reduce the severity of asthma, lower high blood pressure, prevent migraine headaches and reduce the risk of heart attack and stroke. Iron and chlorophyll also can be found in sprouted sunflower seeds, the latter of which will help detoxify your blood and liver. Sprouting sunflower seeds will transform nutrient content by as much as 300 - 1,200 percent. When sprouting sunflower seeds at home, soak the seeds for 2 days before planting in soil. Once in the soil, allow your seeds to sprout. They are ready to harvest in about 3 days.

Resources

Sunflower seeds. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=57

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Fiber

Experts agree, dietary fiber is an important tool in fighting and preventing heart disease, colon cancer, diabetes and even obesity. Most experts agree that a key defining characteristic of dietary fiber is that it's derived from the edible parts of plants that are not broken down by human digestive enzymes, but the official definition is still up for debate. One complication in defining fiber is that fibers come in variety of forms, some soluble, some insoluble, some viscous, some fermentable and others not.

Like soluble fibers, viscous fibers lower serum cholesterol by reducing the absorption of dietary cholesterol. Soluble fiber may also reduce the amount of cholesterol manufactured by the liver. Viscous fibers help normalize blood glucose levels and increase insulin sensitivity, making them helpful in preventing and treating type 2 diabetes. Viscous fibers also slow food as it leaves the stomach, providing a full feeling and helping to prevent overeating and weight gain. Animal studies have also suggested some dietary fibers may help lower blood cholesterol levels. In addition, fermentable fibers help maintain healthy populations of friendly bacteria which enhance the immune system by preventing harmful bacteria from growing in the intestinal tract. Insoluble and non-fermentable fibers help maintain bowel regularity, decreasing the risk of colon cancer and hemorrhoids from straining and constipation.

The many forms of dietary fibers can be found among a spectrum of foods, from bran, oatmeal and whole grains, to legumes, root vegetables and cabbage, and even in fruits including apples, strawberries and citrus fruits, among others. Still, some of the best food sources of fiber include turnip greens, mustard greens, collard greens, navy beans, eggplant, raspberries and cinnamon. With the verdict still out on what is definitively a fiber, the simplest way to make sure you're getting all the vital fiber your body craves is to eat a healthy and balanced diet including a variety of these foods.

Resources

Fiber. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=59.

Marz, R. B. (1999). Medical nutrition from Marz: (a textbook in clinical nutrition). Portland, Or: Omni-Press.

Gaby, A. (2011). Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.

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