6 Japanese super healthy foods to include in your diet

Daikon – Japanese Radish
Daikon is very beneficial in treating digestive problems due to its abundance of digestive enzymes.It’s rich in vitamin C and promotes the digestion of carbohydrates which makes it easy on the stomach and good for avoiding heartburn. Raw daikon juice may help dissolve mucus and phlegm and aid in the healthy function of the respiratory system. Its ability to combat bacterial and viral infections make it an effective combatant of respiratory disease such as bronchitis, asthma and flu. Daikon helps the kidneys discharge excess water. A natural diuretic, it may also be helpful in treating urinary disorders.

Shiitake Mushrooms
Shitake have anti-carcinogenic properties and are therefore a good food to include in the effort to prevent cancers. These mushrooms have long been used in Chinese medicine to help to cleanse the blood and are useful in the treatment of arteriosclerosis and high blood pressure.Shiitake are a very rich source of vitamins B and D. Dried Shiitake have greater exposure to the sun and this means their vitamin D content is even higher.  

Konnyaku – Devils Tongue Jelly
Konnyaku is a type of jelly usually made from the root or bulb of the devils tongue plant. Konnyaku contains almost no calories. It can be helpful in treating diabetes and constipation.This vegetarian jelly consists of 97% water and is rich in minerals such as calcium and potassium and is an excellent source of dietary fibre.

Natto – Fermented Soya Beans
Natto is made from soya beans and therefore has the same basic properties but rather like tofu, it is more easily digested and absorbed. The fermenting process the beans undergo increases their vitamin B2 content and this is fundamental to their role in helping avoid strokes, arteriosclerosis and myocardial infraction. The fermented beans are also thought to prevent degenerative brain disorders.

Miso – Fermented Soya Bean Paste
Miso is a very beneficial food made from soya beans and like natto is very easy for the system to digest. A particular feature of miso is the capacity to rid the body of some of the harmful toxins it is exposed to and these include both nicotine and alcohol. Miso has a high vitamin E content and when vitamins A and C are present it is very beneficial in both cleansing the body and in various cancer prevention. As Miso removes harmful elements from the body and helps to protect the liver it is good for those recovering from alcohol abuse. 

Konbu – Seaweed
Kelp is incredibly rich in vitamins and minerals and therefore has many health related properties. It contains a lot of iodine which is very effective in increasing your energy. Kelp contains a lot of potassium, which is effective in lowering blood pressure. Konbu is also used to treat liver complaints swelling and anemia.

Supercharge your diet with the following 10 superfoods this summer!

Naturopath Nutritionist and Yoga Teacher Aoife Walley reveals ten super foods that can help boost your health for summer-
 

1. Garlic

Garlic is a powerful *antioxidant with antimicrobial, antiviral and antibiotic properties. Numerous research studies note that garlic helps to strengthen your body’s immune system; helps in the defense against allergies, lowers cholesterol by loosening plaque from the artery walls and helps to regulate blood sugar levels.  

2. Coconut Oil

Coconut oil is extracted from the flesh of coconuts and is solid at room temperature. Coconut oil is heat stable making it suitable for cooking at high temperature. The benefit of using this oil (even though it is a saturated fat) is due to the fact that it is a medium chain fatty acid (MCFA) and metabolizes differently in the body compared to the saturated fat found in other foods such as milk, eggs and meat.  Research shows that it is the MCFA found in coconut oil that makes it special and these fatty acids can actually help heart health by raising levels of HDL (good cholesterol) and lowering LDL (bad cholesterol).

3. Antioxidant Acai

In Brazil, acai berries are referred to as the fruit of life. These fruits are packed with antioxidants, including Vitamin C, and flavonoids. The combination of considerable antioxidant and anti-inflammatory activity are the reason why many scientists are heralding acai berries as a valuable superfood in the fight against health conditions including cardiovascular disease and obesity. Acai berries may also slow down the age process by boosting your immune system and protecting cells from oxidative damage. Eat for breakfast with other fruits and toasted muesli for a healthy and nutritious way to start your day. Alternatively blend acai freeze dried powder with coconut water or juice and a banana for a nutritious and delicious powerful purple drink!

4. Almonds

Almonds are another superfood that deserves to feature in your diet. The protective effects are largely attributed to the fats that they contain. Just half a cup of almonds provides enough vitamin E to cover nearly 90 per cent of your daily requirements as well as providing magnesium, calcium, iron, zinc and manganese.

5. Broccoli and the Brassica family

Broccoli and other vegetables from the brassica family (such as cauliflower, cabbage and Brussels sprouts) contain compounds called glucosinolates)which help to support your body’s detoxification process and this in turn is believed to be behind their ability to help reduce the risk of breast, prostate and bladder cancers.  Try to include two portions of these vegetables in your diet every day.

6. Blueberries

Blueberries are rich in pigments known as anthocyanins, powerful antioxidants which come under the category of flavonoids.  These tiny powerful fruits are all not just valuable antioxidants but also in maintaining the integrity of small blood vessels which is particularly important for the eyes. Add a daily portion of blueberries through your diet by including in a morning smoothie or adding to cereals for a powerful antioxidant infusion.

7. Fabulous flax – flaxseed and flaxseed oil

If you are a vegetarian or simple do not like eating fish or taking fish oil you may be missing out on the omega-3 fats.  The answer is to make sure that you eat lots of nuts, seeds and their oil and flaxseed is the richest of these vegetarian sources. However it is important to be aware that the omega3’s in flaxseed oil are not exactly the same as the ones found in fish oil. To undergo this process it is recommended that you decrease your consumption of omega-6 fats (such as safflower and sunflower salad oils and meat) at the same time that you add a teaspoon or two of flaxseed or add a tablespoon of ground flaxseeds on cereals, porridge, muesli or morning smoothie.

8. Green Tea

The flavonoids in green tea are in the form of catechins which make up the bulk of green tea’s antioxidants and therefore its healing potential. Research has found that the catechins found in green tea to be one of the most potent antioxidants yet discovered. Drinking a cup or two of green tea a day can help fight cancer, aid weight loss and help prevent death from strokes.

9.Wholegrain Rye bread

Wholegrain bread is good for you because it is rich in fiber, keeps you feeling fuller longer and aids elimination. Researchers are now looking into the fact that the sugars in rye flour are absorbed into your bloodstream much more slowly that wheat bread. This makes rye bread a great choice for people with blood sugar problems as their blood sugars won’t peak and crash as in the effects from white bread.

10. Dark Chocolate

Dark chocolate has recently been discovered to have a number of healthy benefits. Dark chocolate helps keep your blood vessels healthy and your circulation unimpaired to protect against diabetes.  The flavonoids in dark chocolate also help to reduce insulin resistance by helping your cells to function normally and regain the ability to use your body’s insulin efficiently. Add 2 squares of good quality dark chocolate to your diet(over 70%cocoa content) for a nutritious daily treat.

*Antioxidants help your body of free radicals which cause oxidative damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer so eating antioxidant rich foods can protect you from many types of cancer and slow the signs of aging.

Love your liver

Following on from my earlier article on liver function, here are some simple diet tips to help improve your liver function.
 

Choose wholegrain

Whole grains, such as brown rice, oats and whole meal breads are rich in B-complex vitamins which are nutrients known to improve overall fat metabolization, liver function and liver de-congestion. Choose healthy wholegrain over white flour alternatives.

Leafy green vegetables

One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked, or juiced. Extremely high in plant chlorophylls, greens suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver.

Cruciferous Vegetables

Ensure a daily portion of broccoli or other brassica vegetables such as cauliflower, cabbage and brussels sprouts which contain compounds which support the livers detoxification process and this in turn is believed to be behind their ability to help reduce the risk of cancer.

Fruits

Add a variety of fruits to your diet especially blue, purple and dark red berries which are powerful antioxidants and are essential to support the livers detoxification process.

Turmeric

Turmeric which contains yellow pigments called cur cumin which is one of the most powerful of all antioxidants. Turmeric is one of the best natural treatments for liver inflammation. 

Reduce or eliminate caffeine and alcohol intake

Alcohol and caffeine are 2 of the biggest culprits that deposit toxins in your liver and keep it from functioning properly. Cleanse your liver by reducing your intake of alcoholic and caffeine beverages and replacing them with non-alcoholic beverages such as freshly juiced vegetables to allow your liver to regenerate, flush itself clean and function properly. 

Reduce saturated fat and processed sugar

When the digestive system is overloaded with food (especially fatty, sugary food) this uses up a great deal of energy and makes you feel both physically and metal tired. Excess animal fat stresses the liver and promotes inflammation and excess sugar imbalances and plays havoc with insulin levels and other hormones. 

Drink plenty of water

Flush toxins out by drinking at least 2 litres of water every day. Drinking lots of water will keep you hydrated, which naturally encourages cell regeneration. It will also allow the liver to filter out more toxins and residue, letting it work faster and increasing your energy level.

Give yourself a boost with Beetroot Juice

Beetroot juice has been widely used for medicinal purposes in the past, but we have only recently been able to truly understand the significant health benefits of Beetroot Juice.

Beetroot is rich in fiber and also a very good source of calcium, magnesium, potassium, Vitamins A, C, folic acid and iron. Beetroot is known for being a bright red color which is thought to be due to the combination of naturally occurring yellow and purple pigments, rich in phytochemicals and antioxidants which work together to help body cells recover from damage by free radicals.

Benefits of Beets

Supports liver function

Helps energy and stamina

Lowers blood pressure

Supporting liver function

In studies beetroot juice has been shown to improve the function of the liver by stimulating the regeneration of liver tissue and by stimulating the metabolism of dietary fats within the liver. When the liver functions properly, fats are broken down efficiently, preventing fatigue, improving memory and aiding weight loss.

Helps to maintain energy and stamina

Beetroot juice has been found to open blood vessels allowing more oxygen to flow easily through the blood vessels. This has been found to increase energy levels as the amount of oxygen required by the blood vessels and muscles is reduced during physical exercise.

Nine recreational-active male subjects supplemented their diet with beetroot juice of 500 ml and completed four separate severe intensity exercise bouts to exhaustion. The men who consumed the beetroot juice improved endurance during the intensity exercise, when compared to the placebo.  

Results from placebo controlled and double-blind randomized study, Med Sci Sports Excer, 2013.

Healthy Heart

Beetroot Juice is potent in nitrate. Diets including food products rich in inorganic nitrate are associated with lower blood pressure.  Healthy volunteers, who ingested a dietary nitrate load of beetroot juice (500 ml), found that their blood pressure had substantially reduced within 3 hours.  This effect correlated with peak increases in plasma nitrite concentration which researchers believe are responsible for the blood pressure reducing effect.  

Webb AJ : Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bio conversion to nitrite.51:784-90,2008

How healthy is your liver?

The liver is one of the largest working organs in your body. When it is not functioning properly an array of health problems can result including high cholesterol, fatigue, hormone imbalance and an inability to lose weight. Taking care of your liver can put you on the path to optimum health and well being.

Everyday your body is exposed to a multitude of toxins through the food you eat, water, alcohol and coffee you drink, polluted air you breathe as well as the chemicals you put on your skin and hair daily. The liver’s role is to filter these toxic substances from your blood so they can be eliminated from your body. The liver plays a vital role in metabolism, it’s the major fat burning organ of the body and regulates fat metabolism. It also plays an important role in regulating cholesterol levels, and helping to maintain healthy blood sugar levels.

Signs of liver dysfunction

If the liver becomes overloaded with toxins or deficient in essential nutrients, detoxification will be affected. This will result in toxins being pushed back into the blood stream, which may cause- 

• Inability or difficulty in losing weight
• Weakened immune function
• Digestive problems or abdominal bloating
• Poor skin health and skin conditions
• Sluggish metabolism
• Elevated cholesterol
• Mood swings
• Menopausal symptoms and PMS
• Sugar cravings
• Bad breath or coated tongue
• Dark circles under eyes
• Unstable blood sugar levels

If you experience any of these symptoms then I would recommend that you take action to improve your diet and lifestyle. Over the coming weeks, through this blog I will make suggestions in regards to what action to take.