𝐌𝐄𝐃𝐈𝐂𝐀𝐋 𝐏𝐑𝐎𝐁𝐋𝐄𝐌𝐒 𝐘𝐎𝐔 𝐂𝐀𝐍 𝐌𝐀𝐍𝐀𝐆𝐄 𝐖𝐈𝐓𝐇 𝐓𝐎𝐌𝐀𝐓𝐎𝐄𝐒

Tomatoes are extremely powerful organic chemical vegetables which when consumed, are metabolized in the stomach to help to manage some medical problems that affect the body.

How does this work?

When farm fresh & raw tomatoes are ingested, they are broken down in the body to release their lycopene compound which binds up toxins and cholesterols (bad fats) generated in the body, and breaks them down into less reactive substances which are ejected out of the body. 

What are The Health-Effect of This Action?

This action:

• Reduces internal body inflammation.
• Reduces clogging of the blood vessels.
• Protects the cells from wearing out in damage due to oxidative reactions from free radicals. Hence keeps your visible skins younger and slows ageing lines.
• Reduces the stretching of arteries in the brain that can harm the nerves and trigger stroke. Impliedly, farm fresh tomatoes prevent the occurrence of strokes in the body. 

These are Critical Medical Problems you can Manage with Tomato Juice

1.  Stops abnormal growth of cells in the lungs, prostate, and heart, hence, reduces the risk of having heart disease, prostate cancer, and lung cancer.

To achieve this blend your farm  fresh red Tomato fruits into juice and drink daily.

2. Greatly reduces the risk of blood cloting as the chemical substances in the fruit form a protective layer or coating on the walls of arteries and veins that carry blood.

To achieve this, juice your farm fresh red Tomato fruits and drink daily.

3. Prevent wrinkle formation on the skin and also protects the skin cells from infection and other skin diseases.

To achieve this, add small amount of olive oil or virgin coconut oil to your cup of tomato juice and drink daily.

How To Use

1. Wash the tomatoes fruits with sufficient water and juice them in a blender to release the lycopene which clings to the cell walls of the body of tomatoes. 
2. Drink the Juice Daily so that the lycopene compounds can be absorbed into the bloodstream for us in the body. 
3. You may also consume tomatoes by slicing them with a knife and chewing them in the mouth. You can also cut them into rings or curves and spread on your meals. This allows all the nutrients to get into your body.
4. You may choose to cook your tomatoes with pepper and other food spices, healthy fish like salmon and white meat like chicken or turkey. The nutrients in tomatoes are extracted by the body during digestion.

𝐀𝐯𝐨𝐢𝐝 𝐊𝐢𝐝𝐧𝐞𝐲 𝐅𝐚𝐢𝐥𝐮𝐫𝐞: 𝐆𝐨 𝐙𝐞𝐫𝐨 𝐨𝐧 𝐓𝐡𝐞𝐬𝐞 𝐁𝐚𝐬𝐢𝐜 𝐓𝐡𝐢𝐧𝐠𝐬

1. Alcoholic Drinks

Taking more than 4 alcoholic drinks daily puts you at risk of chronic renal disease increased by a factor of two.

1bottle of alcohol should not cost you a N10m kidney transplant marred by slim chances of survival. 

Don't sell your business or jeopardize your family to stay alive.

Respect your body with wholesome foods!

2. Painkillers

Popping pills daily to numb a persistent headache might ease your discomfort, but it sure puts you at risk of renal failure & cancer.

Don't be a drug addict! Speak to a nutritionist!

3. High Phosphate Foods

Most phosphate-rich foods are toxic with negative impact on your renal or kidney function and your blood arteries.

You see processed meals like deli meats in the mall, as well as cola beverage drinks,  avoid them! 

While they are exciting your taste buds, they're dropping high quantities of phosphorus into your bloodstream.

4. Red Meat

Please adults reduce red meats, if you can, go zero! Red meat is very high in proteins.

Don't stress your busy kidneys with excessively high proteins when they're already discharging digested ones, as well  as creatinine and metabolites, through urine.

If your uric acid levels rise, you won't escape kidney stones, next is renal (kidney) damage & failure.

Culled from O'Leaf Nutrihealth program

A healthy society is possible if we all embrace good and wholesome food nutrition.

𝟏𝟎 𝐙𝐢𝐧𝐜 𝐏𝐨𝐰𝐞𝐫𝐡𝐨𝐮𝐬𝐞 𝐅𝐨𝐨𝐝𝐬

Written by Prosper Williams, Thursday 16, June, 2022
O'Leaf Africa NutriHealth June 2022.

Zinc is a mineral that’s essential for good health. Zinc is an essential mineral, and eating enough is important for maintaining good health.

The best way to ensure you are getting enough is to eat a varied diet with good sources of zinc, such as meat, seafood, nuts, seeds, legumes and dairy.

These foods can be easy and delicious additions to your diet.

It’s required for the functions of over 300 enzymes and involved in many important processes in your body.

It metabolizes nutrients, maintains your immune system and grows and repairs body tissues.

Your body doesn’t store zinc, so you need to eat enough every day to ensure you’re meeting your daily requirements.

It’s recommended that men eat 11 mg of zinc per day, while women need 8 mg. However, if you’re pregnant, you’ll need 11 mg per day, and if you’re breastfeeding, you’ll need 12 mg.

Some people are at risk of a zinc deficiency, including young children, teenagers, the elderly and women who are pregnant or breastfeeding.

These are Top 10 Zinc Powerhouse Foods.

1. Meat

Meat is an excellent source of zinc.

Red meat is a particularly great source, but ample amounts can be found in all different kinds of meat, including beef, lamb and pork.

In fact, a 100-gram (3.5-ounce) serving of raw ground beef contains 4.8 mg of zinc, which is 44% of the Daily Value (DV).

This amount of meat also provides 176 calories, 20 grams of protein and 10 grams of fat. Plus, it’s a great source of many other important nutrients, such as iron, B vitamins and creatine.

It’s worth noting that eating large amounts of red meat, especially processed meat, has been linked to an increased risk of heart disease and some cancers.

However, as long as you keep your intake of processed meats to a minimum and consume unprocessed red meats as part of a diet rich in fruits, vegetables and fiber, this probably isn’t something you need to worry about.

2. Shellfish

Shellfish are healthy, low-calorie sources of zinc. Shellfish like oysters, crab, mussels and shrimp can all contribute to your daily zinc needs.

Oysters contain particularly high amounts, with 6 medium oysters providing 32 mg, or 291% of the DV.

Other types of shellfish contain less zinc than oysters but are still good sources.

In fact, Nigerian crab contains 7.6 mg per 100 grams (3.5 ounces), which is is 69% of the DV. Smaller shellfish like shrimp and mussels are also good sources, both containing 14% of the DV per 100 grams (3.5 ounces). 

However, if you are pregnant, make sure shellfish are completely cooked before you eat them to minimize the risk of food poisoning.

3. Legumes

Legumes contain high amounts of zinc. However, they also contain phytates, which reduce its absorption. Processing methods like heating, sprouting, soaking or fermenting can help improve its bioavailability.

Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc.

In fact, 100 grams of cooked lentils contain around 12% of the DV.

However, they also contain phytates. These antinutrients inhibit the absorption of zinc and other minerals, meaning zinc from legumes isn’t as well absorbed as the zinc from animal products.

Despite this, they can be an important source of zinc for people following vegan or vegetarian diets. They are also an excellent source of protein and fiber and can be easily added to soups, stews and salads.

Heating, sprouting, soaking or fermenting plant sources of zinc like legumes can increase this mineral’s bioavailability.

4. Seeds

Seeds are a healthy addition to your diet and can help increase your zinc intake. Some seeds like hemp, pumpkin, squash and sesame seeds contain significant amounts of zinc. They are also a good source of fiber, healthy fats and vitamins, making them a healthy addition to your diet.

However, some seeds are better choices than others.

For example, 3 tablespoons (30 grams) of hemp seeds contain 31% and 43% of the recommended daily intake for men and women, respectively.

Other seeds containing significant amounts of zinc include squash, pumpkin and sesame seeds. 

In addition to boosting your zinc intake, seeds contain fiber, healthy fats, vitamins and minerals, making them an excellent addition to your diet.

Including them as part of a healthy diet has also been linked to some health benefits, including reduced cholesterol and blood pressure. 

To add hemp, flax, pumpkin or squash seeds into your diet, you can try adding them to salads, soups, yogurts or other foods.

5. Nuts

Eating nuts such as pine nuts, peanuts, cashews and almonds can boost your intake of zinc.

Nuts also contain other healthy nutrients, including healthy fats and fiber, as well as a number of other vitamins and minerals.

If you’re looking for a nut high in zinc, cashews are a good choice. A 1-ounce (28-gram) serving contains 15% of the DV.

Nuts are also a quick and convenient snack and have been linked to a reduction in risk factors for some diseases, like heart disease, cancer and diabetes. 

What’s more, people who eat nuts tend to live longer than those who don’t, making nuts a very healthy addition to your diet.

6. Dairy

Dairy foods like cheese and milk provide a host of nutrients, including zinc.

Milk and cheese are two notable sources, as they contain high amounts of bioavailable zinc, meaning most of the zinc in these foods can be absorbed by your body.

For example, 100 grams of cheddar cheese contains about 28% of the DV, while a single cup of full-fat milk contains around 9%. 

These foods also come with a number of other nutrients considered important for bone health, including protein, calcium and vitamin D.

7. Eggs

Eggs contain a moderate amount of zinc and can help you meet your daily target. 

For example, 1 large egg contains around 5% of the Daily Value (DV)

This comes with 77 calories, 6 grams of protein, 5 grams of healthy fats and a host of other vitamins and minerals, including B vitamins and selenium.

Whole eggs are also an important source of choline, a nutrient that most people aren’t getting enough of.

8. Whole Grains

Whole grains like wheat, quinoa, rice and oats contain some zinc.

However, like legumes, grains contain phytates, which bind to zinc and reduce its absorption.

Whole grains contain more phytates than refined versions and will likely provide less zinc.

However, they are considerably better for your health and a good source of many important nutrients like fiber, B vitamins, magnesium, iron, phosphorus, manganese and selenium.

In fact, eating whole grains has been linked to a longer life and number of other health benefits, including a reduced risk of obesity, type two diabetes and heart disease. 

9. Some Vegetables

In general, fruits and vegetables are poor sources of zinc.

However, some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you don’t eat meat.

Potatoes, both regular and sweet varieties, contain approximately 1 mg per large potato, which is 9% of the DV. 

Other vegetables like green beans and kale contain less, at around 3% of the DV per 100 grams. 

Although they don’t contain a lot of zinc, eating a diet rich in vegetables has been linked to a reduced risk of chronic diseases like heart disease and cancer.

10. Dark Chocolate

Perhaps surprisingly, dark chocolate contains reasonable amounts of zinc.

In fact, a 100-gram (3.5-ounce) bar of 70–85% dark chocolate contains 3.3 mg of zinc, or 30% of the DV.

However, 100 grams of dark chocolate also contain 600 calories. So while it provides some healthy nutrients, it is a high-calorie food.

While you may get some added nutrients with your treat, it’s not a food you should be relying on as your main source of zinc.

𝐖𝐡𝐲 𝐘𝐨𝐮 𝐍𝐞𝐞𝐝 𝐙𝐢𝐧𝐜 𝐃𝐚𝐢𝐥𝐲

Written by Prosper Williams on Thursday 16, June, 2022

Zinc is a vital mineral, meaning that your body can’t produce or store it. So you must obtain it through constant food or supplements supply via your diet.

Zinc is an essential mineral that your body does not make on its own. It aids growth, DNA synthesis, immune function and more.

Zinc supports growth during childhood and the immune system. Low zinc levels can increase a person’s risk of disease and illness. Because of its role in immune function, zinc is likewise added to some nasal sprays, lozenges and other natural cold treatments. 

Zinc supports a number of human body activities such as:

• Gene expression

• Enzymatic reactions

• Immune function

• Protein synthesis

• DNA synthesis

• Wound healing

• Growth and development

Zinc is naturally found in a wide variety of both plant and animal foods.

Foods that do not naturally contain zinc such as snack bars and baking flour, are often fortified with synthetic form of zinc. You can take up zinc from zinc supplements or multi-nutrient supplements that provide zinc.

What Zinc Does in Your Body

Your body uses zinc in countless ways:

• It is the second-most-abundant trace mineral in your body after iron and is present in every cell for cellular activities.

• Zinc enables body growth and development because of its role in cell growth and division.

• Zinc enables the activity of over 300 enzymes that aid in metabolism, digestion, nerve function and many other processes.

• Zinc is critical for the development and function of immune cells.

• Zinc is fundamental to skin health, DNA synthesis and protein production.

• Zinc is needed for your senses of taste and smell. Because one of the enzymes crucial for proper taste and smell is dependent on this nutrient, a zinc deficiency can reduce your ability to taste or smell.

In summary, zinc is essential for cell growth and division, immune function, enzyme reactions, DNA synthesis and protein production.

Health Benefits of Zinc

• Boosts Your Immune System – Zinc helps keep your immune system strong. Due to its importance in immune cell function and cell signaling, a body deficient of zinc weak in immune response. Zinc supplements stimulate particular immune cells and reduce oxidative stress. For example, a review of seven studies demonstrated that 80–92 mg per day of zinc reduces the length of the common cold by up to 33%. In addition, zinc supplements significantly reduce the risk of infections and promote immune response in older adults.

• Accelerates Wound Healing

Zinc is commonly used in hospitals as a treatment for burns, certain ulcers and other skin injuries because it plays critical roles in collagen synthesis, immune function and inflammatory response, it is necessary for proper healing.

In fact, your skin holds a relatively high amount — about 5% — of your body’s zinc content.

A zinc deficiency can slow wound healing, supplementing with zinc can speed recovery in people with wounds.

For example, in a 12-week study in 60 people with diabetic foot ulcers, those treated with 200 mg of zinc per day experienced significant reductions in ulcer size compared to a placebo group.

• Can Reduce the Risk of Certain Age-Related Diseases

Zinc can significantly reduce your risk of age-related diseases, such as pneumonia, infection and age-related macular degeneration (AMD).

Zinc can relieve oxidative stress and improve immune response by boosting the activity of T-cells and natural killer cells, which help protect your body from infection.

Older adults who supplement with zinc experience improved influenza vaccination response, reduced risk of pneumonia and boosted. 

In fact, one study determined that 45 mg per day of elemental zinc may decrease the incidence of infection in older adults by nearly 66%.

Additionally, in a large study in over 4,200 people, taking daily Antioxidants supplements — vitamin E, vitamin C and beta-carotene — plus 80 mg of zinc decreased vision loss and significantly reduced the risk of advanced AMD.

• Can Treat Acne

Acne is a common skin disease that is estimated to affect up to 9.4% of the global population. Acne is driven by obstruction of oil-producing glands, bacteria and inflammation.

Studies suggest that both topical and oral zinc treatments can effectively treat acne by reducing inflammation, inhibiting the growth of P. acnes bacteria and suppressing oily gland activity.

People with acne tend to have lower levels of zinc. Therefore, supplements can help reduce symptoms.

• Decreases Inflammation

Zinc decreases oxidative stress and reduces levels of certain inflammatory proteins in your body.

Oxidative stress leads to chronic inflammation, a contributing factor in a wide array of chronic illnesses, such as heart disease, cancer and mental decline

In a study in 40 older adults, those who took 45 mg of zinc per day experienced greater reductions in inflammatory markers than a placebo group.

Zinc Deficiency Symptoms

Although severe zinc deficiency is rare, it can occur in people with rare genetic mutations, breastfeeding infants whose mothers don’t have enough zinc, people with alcohol addictions and anyone taking certain immune-suppressing medications.

Symptoms of severe zinc deficiency include impaired growth and development, delayed sexual maturity, skin rashes, chronic diarrhoea, impaired wound healing and behavioural issues.

Milder forms of zinc deficiency are more common, especially in children in developing countries where diets are often lacking in important nutrients.

It is estimated that around 2.5 billion people worldwide are deficient in zinc due to inadequate dietary intake.

Since zinc deficiency impairs your immune system — increasing the chances of infection — zinc deficiency is thought to cause over 450,000 deaths in children under 5 every year.

Who is at Risk of Zinc Deficiency?

• People with gastrointestinal diseases like Crohn’s disease

• Vegetarians and Vegans – yes, you read that! Vegans!

• Pregnant and breastfeeding women

• Older infants who are exclusively breastfed

• People with sickle cell anaemia

• People who are Malnourished, including those with anorexia or bulimia

• People with chronic kidney disease

• Those who abuse alcohol

Symptoms of Mild Zinc Deficiency

Symptoms of mild zinc deficiency include diarrhea, decreased immunity, thinning hair, decreased appetite, mood disturbances, dry skin, fertility issues and impaired wound healing.

Zinc deficiency is difficult to detect using laboratory tests due to your body’s tight control over zinc levels. Thus, you may still be deficient even if tests indicate normal levels.

Doctors consider other risk factors — such as poor dietary intake and genetics — alongside blood results when determining whether you need supplements.

In summary, the riisk factors for zinc deficiency include insufficient dietary intake, poor absorption, alcoholism, genetic mutations and old age.

Food Sources of Zinc

Many animal and plant foods are naturally rich in zinc, making it easy for most people to consume adequate amounts.

Foods highest in zinc include:

• Shellfish: Oysters, crab, mussels, lobster and clams

• Meat: Beef, pork, lamb and bison

• Poultry: Turkey and chicken

• Fish: Flounder, sardines, salmon and sole

• Legumes: Chickpeas, lentils, black beans, kidney beans, etc.

• Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, etc.

• Dairy products: Milk, yogurt and cheese

• Eggs

• Whole grains: Oats, quinoa, brown rice, etc.

• Certain vegetables: Mushrooms, Kale, peas, asparagus and beet greens

Animal products, such as meat and shellfish, contain high amounts of zinc in a form that your body easily absorbs.

Key to note that zinc found in plant-based food sources like legumes and whole grains is absorbed less efficiently because of other plant compounds that inhibit absorption.

While many foods are naturally high in zinc, certain foods — such as ready-to-eat breakfast cereals, snack bars and baking flours — are fortified with zinc.

What Dosage of Zinc is Recommended and at what Dosage is it toxic?

Just as a deficiency in zinc can cause health complications, excessive intake can also lead to negative side effects.

The most common cause of zinc toxicity is too much supplemental zinc, which can cause both acute and chronic symptoms.

Symptoms of toxicity include:

• Nausea and vomiting

• Loss of appetite

• Diarrhea

• Abdominal cramps

• Headaches

• Reduced immune function

• Decreased “good” HDL cholesterol levels

Ingesting too much zinc can also cause deficiencies in other nutrients.

For example, chronic high zinc ingestion can interfere with your absorption of copper and iron.

Reductions in copper levels have even been reported in people consuming only moderately high doses of zinc — 60 mg per day — for 10 weeks.

Recommended Zinc Dosages

• The recommended daily intake (RDI) is 11 mg for adult men and 8 mg for adult women.

• Pregnant and breastfeeding women should consume 11 and 12 mg per day, respectively.

• Unless a medical condition is hindering absorption, you should easily reach the RDI for zinc through diet alone.

• The tolerable upper level for zinc is 40 mg per day. However, this does not apply to people with zinc deficiencies, who may need to take high-dose supplements.

• If you do zinc supplements, do zinc citrate or zinc gluconate that are easily absorbed. Stay off zinc oxide – it is poorly absorbed.

𝐀𝐧𝐭𝐢-𝐁𝐫𝐞𝐚𝐬𝐭 𝐂𝐚𝐧𝐜𝐞𝐫 𝐅𝐨𝐨𝐝𝐬 & 𝐋𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞𝐬

Written by Prosper Williams – O’Leaf Africa, June 13, 2022, NutriHealth Blog

• Introduction
• Foods to consume
• Foods to trash
• Tips on Lifestyle
• Summary
• Recommendations

Introduction

Breast Cancer is the most common malignant disorder affecting women and the leading cause of death among them. Breast cancer was also the 5th leading cause of cancer deaths worldwide in 2020, with 685,000 deaths attributed to it (WHO, 2021). In Nigeria, breast cancer cases used to be historically low but are now increasing as a result of urbanisation and lifestyle changes. It has become the leading cause of cancer deaths currently, representing about 23% of all cancer cases and approximately 18% percent of deaths are attributed to it in the country.

Factors that make way for Breast Cancer

1. Lifestyle - makes way for cancer growth in the breast. These include: alcohol, smoking, estrogen exposure, overweight & obesity, lack of physical exercise, and bad dietary patterns — including Western diets high in processed foods — to an increased risk of breast cancer. 

2. DNA damage and genetic mutations may cause this disease. Inheriting certain genes, such as BRCA1 and BRCA2, can likewise increase your risk, as can having obesity. 

Keep in mind that many factors are associated with breast cancer development, but you still need regular breast cancer screenings like mammograms and manual checks. After all, early detection and diagnosis significantly increase survival rates. 

However, improving your diet improves your overall health and reduce your cancer risk in general.

Moreover, here are the specific foods can protect you against this breast cancer as well as a few that can increase your risk of the disease:

Foods that lower breast cancer risk 

1. Leafy green vegetables

Kale, arugula, spinach, mustard greens, and chard are just a few of the leafy green vegetables that have anticancer properties.

Leafy green vegetables contain carotenoid antioxidants, including beta carotene, lutein, and zeaxanthin, higher blood levels of which are associated with reduced breast cancer risk.

An analysis of 8 studies in over 7,000 people found that women with higher levels of carotenoids had a significantly reduced risk of breast cancer, compared with women with lower levels.

Likewise, a followup study in over 32,000 women linked higher blood levels of total carotenoids to an 18–28% reduced risk of breast cancer, as well as a reduced risk of recurrence and death in those who already had breast cancer.

What’s more, research reveals that a high intake of folate, a B vitamin concentrated in green leafy vegetables, protects against breast cancer.

2. Citrus fruits

Citrus fruits are teeming with compounds that may protect against breast cancer, including folate, vitamin C, and carotenoids like beta cryptoxanthin and beta carotene, plus flavonoid antioxidants like quercetin, hesperetin, and naringenin.

These nutrients provide antioxidant, anticancer, and anti-inflammatory effects.

In fact, research ties citrus fruit to a reduced risk of many cancers, including breast cancer. A review of 6 studies in over 8,000 people linked high citrus intake to a 10% reduction in breast cancer risk.

Citrus fruits include oranges, grapefruits, lemons, limes, and tangerines.

3. Fatty fish

Fatty fish, including salmon, sardines, and mackerel, are known for their impressive health benefits. Their omega-3 fats, selenium, and antioxidants like canthaxanthin may offer cancer-protective effects. 

Some studies show that eating fatty fish may specifically reduce your risk of breast cancer.

A large analysis of 26 studies in 883,000 people found that those with the highest intake of seafood sources of omega-3s had up to a 14% reduced risk of breast cancer, compared with those who ate the lowest amount.

Balancing your omega-3 to omega-6 ratio by eating more fatty fish and less refined oils and processed foods may help reduce your breast cancer risk as well (19Trusted Source).

4. Berries

Regularly enjoying berries help lower your risk of certain cancers, including breast cancer.

Berries’ antioxidants, including flavonoids and anthocyanins, have been shown to protect against cellular damage, as well as the development and spread of cancer cells.

Notably, a study in 75,929 women linked higher berry intake — and blueberries in particular — to a lower risk of estrogen receptor negative (ER−) breast cancer.

5. Fermented foods

Fermented foods like yogurt, kimchi, miso, and sauerkraut contain probiotics and other nutrients that may safeguard against breast cancer.

A review of 27 studies linked fermented dairy products, such as yogurt and kefir, to a reduced risk of breast cancer in both Western and Asian populations.

Animal research suggests that this protective effect is related to the immune-enhancing effects of certain probiotics.

6. Allium vegetables

Garlic, onions, and leeks are all allium vegetables that boast an array of nutrients, including organosulfur compounds, flavonoid antioxidants, and vitamin C. These may have powerful anticancer properties.

A study in 660 women in Nigeria tied high garlic and onion intake to a reduced risk of breast cancer.

Likewise, a study in 285 women found that high garlic and leek intake may protect against breast cancer. However, the study noted a positive association between high consumption of cooked onions and breast cancer.

7. Peaches, apples, and pears

Fruits — specifically peaches, apples, and pears — have been shown to safeguard against breast cancer.

In a study in 75,929 women, those who consumed at least 2 servings of peaches per week had up to a 41% reduced risk of developing ER– breast cancer.

Interestingly, a test-tube study revealed that polyphenol antioxidants from peaches inhibited the growth and spread of a breast cancer cell line.

Furthermore, a study analyzing data from 272,098 women linked apple and pear intake to a lower risk of breast cancer.

8. Cruciferous vegetables

Cruciferous vegetables, including cauliflower, cabbage, and broccoli, may help lower your risk of breast cancer.

Cruciferous vegetables contain glucosinolate compounds, which your body can convert into molecules called isothiocyanates. These have significant anticancer potential.

Notably, a study in 1,493 women linked higher total cruciferous vegetable intake with a reduced risk of breast cancer.

9. Beans

Beans are loaded with fiber, vitamins, and minerals. Specifically, their high fiber contentmay protect against breast cancer.

A study in 2,571 women found that high bean intake reduced breast cancer risk by up to 20%, compared with low bean intake.

Additionally, in a study in 1,260 Nigerian women, those with the highest intake of beans had up to a 28% reduced risk of breast cancer, compared with those with the lowest intake.

10. Herbs and spices

Herbs and spices like parsley, rosemary, oregano, thyme, turmeric, curry, and ginger contain plant compounds that may help protect against breast cancer. These include vitamins, fatty acids, and polyphenol antioxidants.

For example, oregano boasts the antioxidants carvacrol and rosmarinic acid, which test-tube studies have found to exhibit significant anticancer effects against aggressive breast cancer cell lines.

Curcumin, the main active compound in turmeric, has also demonstrated significant anticancer properties, as has apigenin, a flavonoid concentrated in parsley. 

As many other herbs and spices have powerful anticancer effects as well, it’s a good idea to include a wide variety in your diet.

Summary

Foods that help lower your risk of breast cancer include fatty fish, numerous veggies, beans, fermented foods, many herbs and spices, and fruits like berries, peaches, apples, pears, and citrus.

Foods and beverages to Trash

These foods increase your risk of breast cancer:

1. Alcohol. 

Alcohol use, especially heavy drinking, may significantly increase your risk of breast cancer. 

2. Fast food. 

Eating fast food regularly is associated with many downsides, including an increased risk of heart disease, diabetes, obesity, and breast cancer. 

3. Fried foods. 

Research shows that a diet high in fried foods may significantly increase your risk of breast cancer. Indeed, in a study in 620 Iranian women, fried food intake was the largest risk factor for breast cancer development.

4. Processed meats. 

Processed meats like bacon and sausage may raise your risk of breast cancer. One analysis of 15 studies linked high processed meat intake to a 9% greater breast cancer risk.

5. Foods or Beverages with Added sugar. 

A foods or beverages high in added sugar significantly raise your risk of breast cancer by increasing inflammation and the expression of certain enzymes related to cancer growth and spread. 

6. Refined carbs. 

Diets high in refined carbs, including the typical Western diet, may increase breast cancer risk. Try replacing refined carbs like white bread and sugary baked goods with whole grain products and nutrient-dense veggies.

Summary

To lower your risk of breast cancer, steer clear of refined carbs, added sugar, alcohol, fried foods, processed meats, and fast food.

Conclusion

There’s no doubt that your food choices can help prevent or cause chronic diseases, including breast cancer. However, many other lifestyle choices may affect your cancer risk as well.

For example, engaging in regular exercise, getting enough rest, and not smoking offer significant protection against breast cancer. Maintaining a healthy body weight may also help reduce your risk.

Furthermore, certain skin care products increase breast cancer risk. For example, antiperspirant use is tied to an increased risk of breast cancer.

Plus, exposure to pesticides, as well as compounds known as endocrine disruptors found in materials like plastic, raises breast cancer risk. 

Thus, opting for natural skin care, gardening, and cleaning products may decrease your breast cancer risk.

Keep in mind that regular medical appointments and breast cancer screenings are critical for early detection and diagnosis. Speak with your healthcare provider if you have questions about your breast cancer risk or the screening process.

Summary 

Getting optimal sleep, refraining from smoking, exercising, and maintaining a healthy body weight may all lower your breast cancer risk. Keep in mind that breast cancer screening is vital for women’s health.

Recommendations

• Follow a nutritious meal rich in foods like leafy greens, fatty fish, citrus fruits, beans, berries, and certain herbs and spices. These help reduce breast cancer risk.
• Cut out sugary beverages, processed meats, fried food, and alcohol completely.
• Overall, cancer risk is complex but certainly influenced by your diet. Remember to talk to an O'Leaf Nutritionist about your diet needs today.

We are O'Leaf, we listen to your health! We respond with Superfoods & NutriHealth Services!

𝐏𝐎𝐖𝐄𝐑 𝐅𝐎𝐎𝐃𝐒 𝐓𝐇𝐀𝐓 𝐀𝐑𝐄 𝐒𝐇𝐀𝐏𝐄𝐃 𝐋𝐈𝐊𝐄 𝐓𝐇𝐄 𝐁𝐎𝐃𝐘 𝐎𝐑𝐆𝐀𝐍 𝐓𝐇𝐄𝐘 𝐀𝐑𝐄 𝐆𝐎𝐎𝐃 𝐅𝐎𝐑

O'Leaf Africa - Food is healthcare, medicine is sick cure! “let food be thy medicine, and thy medicine be thy food~Hippocrates”.

Coincidentally, below are common natural foods that are shaped like the organs and body parts they are good for.

1. Avocado – Uterus 

Avocados are a great fertility food. “They are a fantastic source of vitamin E, and are highly beneficial in improving the lining of the uterus,”. Avocados are one of the go-to favourites for healthy fat. They help checkmate hormonal imbalance, and prevent cervical cancer. They are high in potassium, folate, and vitamin K, which help your body to properly absorb other vitamins.

One way to enjoy your avocado is to have avocado toast topped with pomegranate seeds for added antioxidants. Another great treat is to simply add a quarter of an avocado to your daily smoothie—it makes it creamier and adds a certain richness that will make your smoothie taste more like a milkshake.

2. Citrus – Breast

Citrus fruits resemble female mammary glands and help the movement of lymph in and out of the breasts. Citrus fruits are teeming with compounds that protect against breast cancer, including folate, vitamin C, and carotenoids like beta cryptoxanthin and beta carotene, plus flavonoid antioxidants like quercetin, hesperetin, and naringenin.

These nutrients provide antioxidant, anticancer, and anti-inflammatory effects.

In fact, research ties citrus fruits to a reduced risk of many cancers, including breast cancer. A review of 6 studies in over 8,000 people linked high citrus intake to a 10% reduction in breast cancer risk.

Citrus fruits include oranges, grapefruits, lemons, limes, and tangerines.

3. Carrot – Eye

A sliced carrot looks like a human eye. Consuming carrots enhance blood flow to the eyes. Carrots get their colour from a plant chemical called beta-carotene, which reduces the risk of developing cataracts.

4. Celery – Bone

Celery looks like the structure of bones. Celery contains silicon, which is half of what give bones their strength. Bones and celery are both 23% sodium.

5. Mushroom – Ear

A mushroom when sliced looks like an ear. Mushrooms contain vitamin D which improves hearing abilities. Vitamin D is also healthy for bones, especially the three small bones in the ear that transmit sound to the brain.

6. Kidney Beans – Kidney

Kidney beans are shaped exactly like the kidney. These beans heal and help maintain kidney functions. Kidney beans provide magnesium and potassium, deficiencies in either can increase the risk of developing kidney stones.

7. Walnut – Brain

Walnuts look like the brain. Walnuts help in developing over three dozen neuron-transmitters within the brain enhancing the signaling and encouraging new messaging link between the brain cells. Walnuts also help ward off dementia.

8. Tomato – Heart

Tomatoes resemble hearts more than any other fruit, they have four chambers and are red in color just like the heart. Tomatoes have lots of lycopene which has been referred to as heart food. Consumption of lycopene has been proven to lower risk of heart disease. Tomatoes also have Vitamin C which is vital for heart health.

9. Ginger – Stomach

Ginger looks like the stomach and it also helps with digestion. It has been used as a natural remedy for stomach health for centuries. Ginger also has the ability to prevent nausea and vomiting.

10. Figs – Testicles

Figs resemble the testicles, they contain seeds and hang in twos when they grow. Studies have shown figs increase the mobility of male sperm and increase the sperm count as well as overcoming male sterility.

11. Sweet Potato – Pancreas

Sweet potatoes resemble the pancreas and has been known to help the pancreas do its job by helping to stabilize blood sugar levels. They are also naturally high in Vitamin B6 which studies have shown inhibits the growth of pancreatic cancer.

𝐒𝐔𝐏𝐄𝐑𝐅𝐎𝐎𝐃𝐒 𝐅𝐎𝐑 𝐁𝐑𝐀𝐈𝐍 𝐇𝐄𝐀𝐋𝐓𝐇, 𝐒𝐇𝐀𝐑𝐏𝐄𝐑 𝐌𝐄𝐌𝐎𝐑𝐘 & 𝐅𝐎𝐂𝐔𝐒

 

“You could accomplish so much in a day if your brain had a cloud-free, razor-sharp focus, concentration and memory. But for the wrong foods, many people including growing children struggle with alertness, focus, retention, and concentration.” 

A boost of your brain power gives your brain stamina, and this is best done with Superfoods not regular foods. Boosting your brain stamina allows you to perform better at work and at home; engage productively in jobs that require multitasking; finish the side projects you’ve been putting off – rather than feeling like your brain’s turned into a pile of mush by the end of the day.

Unfortunately today, instead of having mental focus, concentration and alertness, many of us feel clouded by a thick layer of brain fog that turns us into mildly functioning zombies, preventing us from reaching our full potential. And while there are many factors that can contribute to cognitive decline (such as chronic stress), your diet plays a crucial role in how well your brain functions.

Firstly, I’d like to take you through foods that impairs and worsens your brain functions and activities before I walk you through how to improve brain function by taking Superfoods as regular meals.

Sabotage Brain Sabotaging Foods to Avoid

 

1. Refined Carbohydrates

If you’re looking to improve your brain function, begin by cutting out refined carbohydrates.

Refined carbs can sabotage your brain function because they rapidly spike and crash blood sugar levels. Since your brain uses glucose for fuel, it depends on steady blood sugar levels to maintain focus, a stable mood and concentration.

Therefore, when you eat foods that increase your blood glucose levels, followed by a sudden crash, your brain is negatively impacted. Blood sugar spikes and crashes promote feelings of confusion, irritability and fogginess as your body tries to normalize such rapid fluctuations. Your brain is made up of 60% fat. A low-fat diet does not help it function! Essential fatty acids such as omega-3’s are directly involved in the synthesis and function of brain neurotransmitters. This means that a low intake of essential fatty acids can lead to impaired memory, a low mood and a lack of attentiveness.

2. Gluten Foods

Gluten is a protein found in grains such as wheat, rye, barley, triticale, a hybrid of wheat and rye, seitan, which is often used as a meat substitute, wheat varieties and derivatives, such as: spelt, durum, couscous, semolina, farina, farro, kamut, einkorn, wheat berries, bulgur, wheat bran, wheat starch, wheat germ, emmer, and graham flour.

Popular foods heavy in gluten include: 

•Breads, including bagels, flatbreads, and pita

•Pastas and some other noodles

•Cakes, crackers, and biscuits

•Pies and pastries

•Some breakfast cereals

•Breadcrumbs and coatings

•Croutons

•Many meat substitutes

•Malts, such as malt extract, syrup, flavoring, or vinegar

•Brewer’s yeast

Gluten is another brain-sabotaging nutrient which iss linked to brain fog and impaired cognitive function. As a common food sensitivity that promotes inflammation in the body, gluten has been shown to cause symptoms such as anxiety, depression and even schizophrenia in the central nervous system.

In addition to gluten, it should also be mentioned that any food sensitivity may impair cognitive function. So, if you feel “fuzzy” on a regular basis, getting tested for food sensitivities or allergies may offer insight to your symptoms.

 

What are these 9 Best Brain Boosting Foods?

Now that you know which dietary factors can prevent your brain from functioning optimally, let’s take a look at the best foods for improving brain function.

1. Cold Water Fatty Fish

 

Naturally occurring Superfoods like sardines, wild salmon and mackerel are known as cold water fatty fishes. They improve brain function due to their high levels of docosahexaenoic acid or DHA, an omega-3 essential fatty acid.

DHA is directly linked to brain development and memory. In fact, DHA is so critical to brain function that babies that did not get omega-3’s from their mothers at pregnancy are at a greater risk for developing nerve and vision problems.

Furthermore, increasing dietary sources of DHA has been shown to improve memory in those with diets low in omega-3 essential fatty acids. Since omega-3 essential fatty acids cannot be made by our bodies, we must obtain them from dietary sources.

Important Note: 

Wild fish such as salmon, sardines and mackerel are recommended over other varieties of fish such as tuna and tilapia because they’re higher in omega-3’s and less likely to absorb high levels of environmental toxins.

Since most tilapia and cat fishes available to us is farmed, they are lower in omega-3 essential fatty acids. This is because farmed tilapia and cat fishes are usually fed a corn and soy diet, which are two foods that promote inflammation. However, wild tilapia are shown to be higher in omega-3’s.

Lastly, always choose wild salmon over farmed salmon whenever possible. Farmed salmon has been shown to be contaminated with up to ten times more toxic environmental pollutants than wild salmon.

2. Walnuts

 

Walnuts contain high levels of omega-3 essential fatty acids, which, as you now know, are mandatory for healthy cognitive function. Walnuts also contain several different antioxidants, such as polyphenols. Polyphenols can help boost brain function because they help disarm free radicals in the body, which have been shown to destroy brain cells.

Since walnuts are an easy grab-n-go snack, they’re the perfect brain-boosting food to keep at your desk or take with you on the road. 

3. Chlorella

 

Chlorella is a green algae that can help boost brain power, thanks to a unique nutrient it contains called Chlorella Growth Factor, or CGF.

As suggested by the name, CGF can only be found in chlorella. And the reason why Chlorella Growth Factor can help improve brain function is because it contains the nucleic acids RNA and DNA.

RNA and DNA have many roles – but most importantly, they help the brain synthesize the proteins that regulate every biological function in our bodies. This includes the growth and development of our brains as well as how we move, think, behave and feel.

You can take O’Leaf chlorella Powder as a natural nutritional supplement, or add chlorella powder or granules to your smoothies and green juices.

4. Berries

Blackberries, goji berries, blueberries, acai berries – any type of berry is beneficial for brain function. This is because berries are a rich source of antioxidant vitamins, such as vitamin C.

Vitamin C reduces the oxidative stress caused by toxins that can damage brain cells. In fact, the antioxidant activity in berries has also been shown to reduce and prevent symptoms of neurological diseases, such as Alzheimer’s disease.

5. Hemp Seeds

 

Hemp seeds offer an excellent source of omega-3 essential fatty acids and the antioxidant vitamin E. Hemp seeds originate from the same cannabis plant as marijuana, but contain very low levels of THC—the psychoactive chemical responsible for the marijuana high. Instead, hemp seeds are a great source of essential nutrients such as protein and fibre, which help balance blood sugar levels to maintain healthy cognitive function.

6. Avocado

 

Foods that are highest in essential fatty acids and antioxidants are the best foods to eat to boost your brainpower. So, it’s no surprise that avocado, one of the richest sources of essential fatty acids and vitamin E, made the list.

Avocados contain a compound called choline, which is a precursor to the neurotransmitter, acetylcholine. Acetylcholine, which helps control nerve and memory function, makes up part of our central nervous system.

7. Grass-Fed Beef

 

Grass-fed meat is significantly higher in nutrients and lower in toxins than factory-farmed meat (plus, many agree it tastes better). This is because a grass-fed diet provides animals with EPA and DHA, two omega-3 essential fatty acids, while a corn and grain diet does not.

Furthermore, grass-fed beef is one of the best sources of CLA, or conjugated linoleic acid, which has also been shown to improve brain function. 

While all varieties of grass-fed meat will contain omega-3 essential fatty acids that help boost brain function, grass-fed beef is a particularly beneficial as a brain food because it’s also rich in iron. Iron helps transport oxygen-rich blood to your brain, which is absolutely critical for cognitive function.

8. Egg Yolks

 

Egg yolks are a rich source of choline, a nutrient that’s often grouped with B vitamins. Choline is one of the most important nutrients for brain function because it’s a precursor to acetylcholine. And as mentioned above, acetylcholine is a neurotransmitter that regulates cognitive function.

In fact, low levels of choline have been linked to the development of neurodegenerative diseases. So if you only eat the egg whites, do your brain a favor and eat the yolk.

9. Coconut Oil

 

Coconut oil’s role in brain function has most recently been studied for reducing symptoms of Alzheimer’s disease. Medium chain triglycerides (MCT’s) found in coconut oil are responsible for improving cognitive function.

As a stable saturated fat, coconut oil is safe to cook with at high temperatures. It can also be used as a replacement to butter or shortening in baking recipes. If you drink coffee, you may enjoy adding 1 tablespoon of coconut oil to your coffee, which promotes cognitive function and all-day energy without the caffeine crash 

Summary

As you can see, with the absence of refined sugar and gluten, and an abundance of brain-boosting foods such healthy fats and antioxidants, adopting a antioxidants rich diet is one of the best ways to naturally boost your cognitive function.

And not only does improving your cognitive health with essential nutrients reduce your risk of neurodegenerative diseases, but it also provides you with increased mental stamina to create more success and fulfillment in your life.