GARLIC: Garlic's healing properties have been recognized since at least 2600 BC. The role of garlic compounds in preventing platelet aggregation, which can trigger a heart attack or stroke; in maintaining elasticity of the aorta (a result of aging and cardiovascular disease); in limiting cancer growth and the progression of several diseases; as an antibacterial agent; in helping clear respiratory congestion; and in warding off colds, is well documented.

A new study from the University of Alabama at Birmingham shows that eating garlic is one of the best ways to lower high blood pressure and protect yourself from cardiovascular disease. Garlic's compounds interacting with red blood cells triggered red blood cells to release hydrogen sulfide (H2S), which then led to the relaxation of blood vessels. ["Garlic Boosts Hydrogen Sulfide To Relax Arteries," University of Alabama at Birmingham (17OCT07), ScienceDaily.]

ZINC: This multi-tasking trace mineral suports the immune system and reduces inflammation; protect DNA; enhances the healing of wounds; helps prevent damage to our eyes from ultraviolet B rays; regulates hormones protein synthesis and cariovascular activity; useful for benign prostate enlargement; and reduces herpes symptoms. One recent study of lung health in the elderly suggests that those with low levels of this mineral are more likely to develop (or die from) pneumonia. Supplements appear to boost recovery in patients suffering head and neck cancers; it stimulates cardiovascular activity; repairs DNA; helps support strong bones; enhances insulin function; and helps metabolize other nutrients, particularly vitamin A. (Caffeine interferes with absorption.)

FOLIC ACID: The importance of this vitamin in helping prevent birth defects and premature births has been known since 1992. It is advised that every women of child bearing age ensure they get enough of this vitamin. Sources: whole wheat, eggs, beans, asparagus, spinach, oranges, strawberries, melons, liver, and fortified cereals.

VITAMIN D: Vitamin D deficiency is associated with increased cardiovascular risk. Researchers with the Harvard Medical School's Framingham Heart Study report that 20-30% of the population in many areas has moderate to severe vitamin D deficiency, especially in regions without much sunshine and in people who avoid the sun altogether. ["Lack Of Vitamin D May Increase Heart Disease Risk," American Heart Association, (08JAN08), ScienceDaily.]

Lack of Vitamin D has also been tied to the increased spread of breast cancer. [Dr. Pamela Goodwin, Mount Sinai Hospital, Toronto, Canada.]

Foods rich in vitamin D sources include milk, salmon, mackerel, sardines, cod liver oil and some fortified cereals. However, it's almost impossible to get adequate amounts of vitamin D from foods alone - you may need a supplementand some time in the sun. Plus, most foods and supplements don't contain the best form, D-3

POMEGRANATE: A power juice - may inhibit cholesterol oxidation; improve blood flow; slows prostrate cancer; and improves erectile dysfunction. CAUTION: May interact with certain high blood pressure prescription drugs.

ALPHA-LIPOIC ACID: This potent antioxidant helps control blood sugar as does GARLIC, and helps pevent and treat diabetic complications.

CINNAMON: This spice boosts insulin's efficiency in processing sugar, reduces blood sugar, triglycerides and cholesterol. It also inhibits cancer cells and is anti-inflammatory.

CHROMIUN PICOLINATE: Lowers blood glucose and cholsterol, enhances insulin's function, lessens diabetic symptoms e.g., thirst and fatigue. [200 to 1,000 mg daily]

COCONUT OIL: helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes. Good for liver, kidney and bones. May reduce viral susceptibility of HIV.

LEGUMES: Eating peanuts, dried beans, especially soy beans, may cut the risk of developing type 2 diabetes. A high intake of all legumes, the researchers reported a 38% reduction in risk, while a high intake of soybeans showed a 47% reduction in risk. Interestingly, no relationship was observed for the consumption of soy products and soy protein with diabetes risk (Vanderbilt Univ. study, JAN08). Research reported that phenol-rich soy yoghurts could play an important role in the management of type-2 diabetes and high blood pressure (University of Massachusetts Amherst, 2007).

SHOWS POTENTIAL: carotenes, lutein, lycopene, turmeric (curcumin) and zeaxanthin.

Much of the growing interest in diet and the development of dementia has focused on antioxidant vitamins. Clearly, there is convincing data to support free radical theories for brain aging. There are also other food-related chemicals that have beneficial affects on the brain.

OMEGA-3 FATTY ACIDS - FISH OIL: The omega-3 fatty acid docosahexaenoic acid (DHA) found in fish oil increases the production of LR11, a protein that is found at reduced levels in Alzheimer's patients and which is known to destroy the protein that forms the "plaques" associated with the disease. The plaques are deposits of a protein called beta amyloid that is thought to be toxic to neurons in the brain, leading to Alzheimer's (it also characterizes brain illnesses such as Huntington's disease and "mad cow" disease). Since having high levels of LR11 prevents the toxic plaques from being made, low levels in patients are believed to be a factor in causing the disease. Fatty acids like DHA are considered "essential" because the body cannot make them from other sources and must obtain them through diet. [The Journal of Neuroscience, Dec. 26, 2007; vol 27: pp 14299-14307. Dr. Greg Cole, University of California, Los Angeles.]

BETA CAROTENE: A study of almost 6,000 men indicates that long-term supplementation with beta carotene may provide cognitive benefits. Although supplementing with beta carotene for only one year did not statistically improve mental capacity, usage over a longer period – a mean duration of 18 years – appeared to improve verbal memory and general cognition. ["A Randomized Trial of Beta Carotene Supplementation and Cognitive Function in Men - The Physicians Health Study II," F. Grodstein et al., Arch Med, NOV07.]

CoQ10: The "sparkplugs" of the human body. Benefical for mental function, cellular energy production, antiaging, oral and cardiovascular health. NOTE: statin drugs block the production of coenzyme Q10.

GINKGO BILOBA: helps slow memory loss; improve blood circulation to the brain and nerves; mitigates oxidative damage; and works to prevent platelets from sticking together to form blood clots.

LECITHIN CHOLINE: In the brain this versatile mineral is converted into acetylcholine, a vital compound for the transmission of messages i.e., nreve signals, from one nerve to another. It also helps prevent liver degeneration; absorption of Vitamins A, D and E; and may prevent cholesterol and other fats from accumulating on arterial walls.

POLYPHENOLS: Found in blueberries, pomegranates and red wine.

ROSEMARY: Rosemary (Rosmarinus officinalis) is a as useful a supplement as it is a culinary herb. It has analgesic and antioxidant benefits. “Rosemary (and the similarly acting sage) is a perfect complementary adjunct to Ginkgo biloba in your herbal arsenal against Alzheimer’s disease and the loss of cerebral blood circulation,” says herbalist James A. Duke, PhD. Rosemary’s many anti-oxidants help protect the capillaries, making it useful against hardening of the arteries, cataracts, and heart disease.

TURMERIC & YELLOW CURRY: Turmeric, the yellowish spice found in yellow curry, contains the chemical curcumin that might help prevent and disintegrate plaques in the brain, a hallmark of Alzheimer's disease. UCLA researchers are concluding their study of this chemical.

OTHERS: Vitamin B1, E, and walnuts.

And more... Mediterranean Diet Boosts Life Expectancy of Alzheimer's Patients

Statin Drugs Don't Slow Alzheimer's

!!! WARNING !!!

SOY & TOFU: It seems soy has a Jekyll and Hyde nature to it. Research has revealed reductions in hot flashes in (52%) of menopausel women; reductions in the overall risk for mammary, colon, and prostate cancer for soy consumers; and soy protein (and flaxseed meal) significantly decreases total plasma cholesterol. While soy dietary supplementation containing isoflavones in men and women with hypertension, had no effect on arterial function or blood pressure. And alarmingly, high tofu (high phytoestrogen) intake during midlife may be associated with cognitive impairment and brain atrophy in men. ["Brain Aging and Midlife Tofu Consumption," Lon R. White, MD, MPH; Journal of the American College of Nutrition, Vol. 19-No.2, (2000).]

NATURAL VITMAIN E:Inadequate intakes of vitamins and minerals from food can lead to DNA damage, mitochondrial decay, and other pathologies. Anti-aging and related degenerative diseases research by Dr. Bruce N. Ames, focuses on restoring and enahncing meatbolism by inhibiting cellular mitochondrial decay due to oxidation of RNA/DNA, proteins, and lipids.

He found that feeding old rats the normal mitochondrial metabolites ACETYL CARNITINE (ALC) and LIPOIC ACID (LA) at high levels for just a few weeks reverses much mitochondria decay; and restored a good part of lost cognition, heart, and immune function.

He identifies other essential micronutrients and metabolites: MAGNESIUM; about 50 different human genetic diseases can be remedied by feeding high doses of B VITAMINS; y-Tocopherol, the main form of VITAMIN E in the U.S. diet, unlike a-Tocopherol, the main form of vitamin E in supplements, is an effective inhibitor of three different inflammatory pathways.

MORE from Dr Ames on Anti-Aging Vitamins & Minerals

CLA, CHITOSAN, CHROMIUM (niacin-bound), EGCG, HCA & STARCH BLOCKERS: Can actually reduce fat. [CLA: 1.7g twice/day. Chromium: 200mcg/day. EGCG: green tea extract pill before meals. HCA: 1,500mcg/3times/day] -- More Info: Todd Brown, Johns Hopkins University.

Nuts are great sources of natural antioxidant phytochemicals, fiber, and cholesterol-reducing phtosterols. Potassium, magnesium, and calcium in nuts help control blood pressure. Their healthy fats and fiber protects against colon cancer; reduce food cravings; and may reduce the risk of Type 2 diabetes.

• ALMONDS: provide the most calcium, protein, fiber and a super source of vitamin E (along with HAZELNUTS); powerful antioxidant - reduces 'bad' LDL-HDL ratio.
• MACADAMIAS: most fiber and palmitoeic acid, but also most fat and calories; reduces risk factors for coronary artery disease.
• PECANS: good antioxidant and lowers small LDLs.
• PISTACHIOS: best source of protein (along with PEANUTS); most iron (along with CASHEWS); lowest in fat; improves LDL-HDL ratio and inhibits LDL cholesterol oxidation.
• WALNUTS: is the nut superstar. Great source of omega-3 fatty acids, contain more antioxidants than other nuts and the amino acid L-arginine (improves circulation - nature's Viagra); linked to bone health; source of melatonin (a hormone that protects cells); and may reduce cancer incidence and severity of Alzheimer's and Parkinson's diseases.

• OATMEAL: A recent scientific review of research shows the link between eating oatmeal and cholesterol reduction to be stronger than when the FDA initially approved the health claims in 1997. Without exception, the study showed total cholesterol levels are lowered through oat consumption; and low-density lipoprotein is reduced without adverse effects on HDL or triglyceride concentrations. Other studies suggest that eating oatmeal may: Reduce the risk for elevated blood pressure, Type 2 diabetes, and weight gain; and protect against hardening of the arteries. [Dr. James W. Anderson, "The Oatmeal-Cholesterol Conection: 10 Years Later," Universty of Kentucky (08JAN08), ScienceDaily.]
• Amaranth: More complete protein than most grains - with lysine, an amino acid that's negligible in most grains.
• Bulgur wheat: Lots of fiber; use in pilaf and tabbouleh.
• Kamut: More protein and vitamin E than common wheat, and more easily digested.
• Quinoa: Offers complete protein - has a bitter coating so always rinse thoroughly before cooking.
• Spelt: Source of complete protein, carbs, B vitamins, and mucopolysaccharides (found to enhance immune system) - people allergic to wheat may be able to eat spelt.
• Teff: Twice as much iron as other grains and 1 cup has more calcium than 8 oz of milk - good with baked goods.

Fiber absorbs the bile that your body releases. It traps excess cholesterol that your body makes and can reduce blood cholesterol levels considerably. And by keeping the digestive tract moving, it may reduce the risk of toxin build up, lowering the risk of colon cancer. A high fiber diet lowers the rate that sugars enter into the blood stream - a benefit for diabetics. It can help in weight loss because it makes you feel full.

The average American gets 7 grams of fiber a day. Women need around 25 grams of fiber a day while men need 35 grams. Around 7 – 9 servings of fruits and vegetables a day will meet those requirements. The best sources for dietary fiber per ounce of food are beans and bran. You should slowly build up your fiber intake because your digestive tract is not used to the increased volume. You may experience gas, but this is normal. Drink plenty of fluids to help with the transition.

A natural source of fiber is GLUCOMANNAN, the Western name for vegetable fibers derived from the Asian plant konjac. Glucomannan does not dissolve in water, but forms a gooey gel when exposed to fluids. The body does not digest glucomannan, therefore, glucomannan is thought to be an effective bulk-type laxative, even though it may take up to 12 hours to be effective.

It's used as a dietary supplement for treating diabetes, high blood pressure, high cholesterol, constipation, and weight loss. It's effective in wieght loss because it promotes a sense of fullness; makes your meal "last" longer; it may increase the elimination of cholesterol and its components from the body; and may keep bile acids from being reabsorbed in the intestines. Breaak open th capsules, mix with water to form a paste, and mix with food.

The cooking method and the amount of time you cook vegetables and meat will affect their nutrient content, especially in regards to water-soluble C and B vitamins. The longer you cook a vegetable, the more heat-sensitive and water-soluble vitamins are lost.

Steaming is the most desirable process of cooking for vitamin retention. Baking, Roasting, and Broiling are good cooking processes as long as you don't overcook the food. Frying is generally a very destructive process for antioxidants. Boiling (submersing a food in boiling water) results in much more nutrient loss than steaming. Boiling can destroy as much as 80% of the vitamin C, and leach out other vitamins and minerals as well. For best results, don't let your vegetables sit in water as it's brought to a boil - bring thewater to a roiling boil first, then add your vegetables.