It is rich in fiber and chlorophyll just like other greens, but parsley’s benefits don’t end there. In addition to vitamins and minerals, parsley has many other compounds that have beneficial effects on the body.

Background

Parsley is an herbaceous plant that grows as an annual in tropical climates, and a biennial in temperate areas. It belongs to the Umbelliferae family of plants and is in the same family as the carrot, celery, hemlock, and fennel, and is native to southern Europe and Northern Africa.

Though most of the Western world is used to seeing leafy green parsley, there are several different cultivars of this species. Some cultivars are grown for the familiar green leaves, while others are grown expressly for their roots. The root cultivars are mainly seen in eastern European cuisine.

When it’s allowed to fully mature, parsley will develop several small yellowish or yellowish-green flowers. These flowers help distinguish it from other, similar plants, like hemlock.

Here’s Why Eating Parsley Is So Good For Your Health…

Help Fight Cancer

Many fruits and vegetables are thought to have anti-cancer benefits due to a compound called apigenin. Parsley is a surprisingly rich source of this compound.

Apigenin has been found to make cells dormant, and inhibit the development of new blood vessels that feed tumors. As a result, it has anti-tumor properties. The action of apigenin is a mixed blessing for cancer patients however, since this same compound also inhibits the effectiveness of many medications, including the drugs used in chemotherapy.

Because of apigenin’s paradoxical effects when it comes to cancer, more research is needed to determine exactly what kind of benefits it can offer as a potential tumor inhibitor.

In addition to apigenin, parsley is a good source of carotenoids. Carotenoids are antioxidant plant pigment compounds, which help protect the body against cancer-causing cellular damage.

Parsley Helps You Relax

In addition to fighting tumors, Apigenin has some mild sedative effects. Apigenin is one of a very few compounds that helps activate proteins called monoamine transporters, which are responsible for carrying neurotransmitters in the body.

This natural compound has been found to have very mild sedative effects, as well as functioning in an anti-anxiety capacity. This means that parsley may be beneficial to people suffering from things like general anxiety, panic disorder, or other mental conditions resulting in nervousness and agitation.

Considering that many pharmaceutical medications for these conditions can be very addictive, parsley may provide an alternative for people seeking to avoid chemical dependency on benzodiazepines or other anti-anxiety drugs.

Flush Out Your System While You Lower Your Blood Pressure

Keeping the urinary system well “flushed out” is important for good health. Doing so helps remove excess water from the body, and keeps bacteria from being able to get a foothold in the bladder or kidneys.

Parsley has a very unique action on the kidneys themselves. It encourages the body to rid itself of water and sodium, while retaining potassium. As a result, it works as a gentle diuretic.

This same effect can also help lower blood pressure. Since sodium can end up affecting high blood pressure for the worse, parsley’s gentle sodium-flushing properties can help lower blood pressure.

Fight Bacteria and Fungi

Parsley has long been touted as having antibacterial and antifungal properties. Now that modern research is able to isolate the compounds in this plant, we know that these properties can be attributed to a class of chemicals called furocoumarins.

Furocoumarins are produced by many plants as a defense mechanism. These compounds are usually toxic, and plants use them to fight off infections, pests, and other undesirables. Even though they’re toxic, people can use parsley to help ward off infections externally and internally. This only works for the whole herb, however- parsley oil is much too concentrate to use internally.

Help Amenorrhea

Parsley has uterotonic properties, which means that it encourages uterine contractions. Many uterotonic herbs have been used in the past to help with menstrual irregularities, like amenorrhea or dysmenorrhea.

Because of this uterus-contracting action, pharmaceutical doses of parsley aren’t recommended for pregnant women. Normal amounts, like those found in food, are considered perfectly safe.

How To Add Parsley To Your Diet

Far from being just a garnish, parsley makes a flavorful addition to salads, potatoes, fish, and other dishes. So much of the vitamins and volatile compounds are lost during cooking, the best way to get the most benefit from this plant is to eat it raw, or as lightly cooked as possible.

It’s also easy to grow your own fresh, organic parsley. In fact, because of many of the volatile compounds in it, parsley is a great companion plant for crops like tomatoes. Parsley helps attract predatory insects, and the scent of its leaves can keep some pests at bay.

So when you next see parsley added to your meal as a garnish, know that this innocuous looking leaf contains a unique cocktail of compounds that make it a veritable one-plant pharmacy.

Not only that, you’ll be able to benefit from parsley’s unique ability to cleanse both your palate and breath after your meal.

If you have any comments or questions regarding parsley health benefits, please drop them below.

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Welcome to Natural Health Benefits!

This site is designed to provide you with information on the best natural foods to eat, in order to maintain and promote a healthy lifestyle, as well as fighting illness and disease.

The Importance of Water Rich Foods

The planet is covered by more than 70 percent of water. Our bodies are made up of approx 80 percent water. What do you think the majority of our diet should contain? It is important that around two-thirds to three-quarters of the food you eat on a daily basis comes from foods rich in water. – water content foods.

There are three, and only three, types of food that contain water – fruit, vegetables and sprouts. Consuming enough of these foods will provide you with more than enough water your body needs for general health and well-being. However, most people need to drink so much water because of the lack of water content foods in their diets.

Living off a diet that is low in water content foods will invariably lead to health problems. The life-giving water found in fruit and vegetables, provides you with good health, energy and continually acts to cleanse the body rather than clogging it up with indigestible food stuff.

What percentage of water rich foods do you eat?

You might be surprised to learn that the typical American adult eats less than 20 percent water content foods. The actual average figure is probably less than 15 percent. This is crazy, and massively increases your chances of developing heart disease or cancer!

This is not me scare mongering or making stats up. Go check out the statistics for heart disease and cancer and see what kind of foods the National Academy of sciences recommend you avoid, and what the water content available is in those foods.

Other Natural Health Foods

Although fruit and vegetables play the most significant part of my research, there are also many other food sources that our bodies can greatly benefit from. Nuts, grains, herbs and spices also play a pivotal role in providing us with all the goodness, and more, our body needs.

Nothing processed, zero saturated fats, preservatives or additives = a healthier you!

Feel The Difference

Discovering ‘how’ to eat foods as well as ‘what’ foods to eat, changed my life dramatically and in just a few short months. By making a few simple changes to your diet, you will have more energy and vitality than you ever did.

I never get ill either and I wake in the mornings after just 5 or 6 hours sleep feeling wide awake and full of life. Sure, some illnesses can’t be controlled by diet alone, but the vast majority of them can, including the major ones like heart disease and lessening the risk of certain cancers.

Try changing your eating habits for just 1 month and notice how different you feel. I guarantee you’ll be amazed at the difference. Plus your body will undergo a natural cleanse.

To your good health,

Peter

Vitamin B2 is also known as Riboflavin and like other B-Complex vitamins is water-soluble. This means the body absorbs the vitamin but is only able to store tiny amounts – and not enough for what the body needs.

It is transported through the blood stream with any excess flushed away in the urine or through sweat and bile.

We need a daily intake of Vitamin B2 which is normally present in some form or another in a variety of common foods and drinks.

Why We Need Vitamin B2

• Like other B vitamins, Vitamin B2 is necessary for the release of fuel in the form of glucose from food (carbohydrates). This is what provides us with energy for normal, everyday living. The more carbohydrates we eat, the more vitamin B the body needs to break it down.
• It also plays a role in metabolizing fats and proteins for our body to use or store as it sees fit.
• It helps protect the nervous system and maintains mucous membranes – the mucus layer that lines and protects areas in the body such as the respiratory tract.
• Vitamin B2 is needed in order to produce red blood cells and antibodies, and it is also required for cell respiration and growth.
• The riboflavin coenzymes are also important for the transformation of vitamin B6 and folic acid into their respective active forms, and for the conversion of tryptophan into niacin.

Vitamin B2 Deficiency

A vitamin B2 deficiency is unlikely if you consume a healthy balanced diet which includes foods containing vitamin B2.

Medical conditions that affect the body’s ability to effectively absorb nutrients, not being able to use the vitamin, or an increase in the excretion of the vitamin from the body may all result in a vitamin B2 deficiency.

Physical symptoms of a deficiency could include cracked and red lips, inflammation of the lining of the mouth and tongue, mouth ulcers, dry and scaling skin. The eyes can become bloodshot, burning, itching and sensitive to bright light.

A lack of riboflavin in the body can also lead to dry or oily hair, split nails, and stomach problems.

Will Too Much Vitamin B2 Harm Me?

As Vitamin B2 is a water-soluble vitamin, there is little chance of overdosing on it or it reaching toxic levels. Excessive amounts will merely be flushed away with the urine. Prolonged excess of riboflavin in the body however, could result in stomach problems, and consuming more than 10 mg per day can actually promote damage to the eye from the sun.

Vitamin B2 to Treat Various Health Conditions

As with most of the B Vitamins, they tend to provide health benefits when consumed together and with other vitamins and minerals. A lack of Vitamin B2 can be identified more easily.

Studies have shown that Vitamin B2 could prevent or treat the following health conditions:

• Headaches and migraines.
• Sight problems including light sensitivity and particularly cataracts. Although more research is needed to fully substantiate these claims.
• Children with sickle-cell anemia.

How Much Vitamin B2 Do I need?

As with any recommended intake of vitamins and minerals, it all depends on things like your sex, age weight, current medications etc. There is not a ‘one size fits all’ requirement.

For men, the average consumption is between 1.0 and 1.5 milligrams a day.

For women the average consumption is between 0.8 and 1.2 milligrams a day.

Foods Rich in Vitamin B2

Since Vitamin B2 is a water-soluble vitamin, we need to consume it on a daily basis.

The following foods are good sources of Vitamin B2

• Asparagus
• Broccoli
• Okra
• Dairy products like milk, cottage cheese, yogurt and eggs are a good source of Vitamin B2. You can get nearly 30% of your daily riboflavin Vitamin B2 requirement from one (250ml) glass of milk.
• Fish
• Brewer’s yeast
• leafy green vegetables
• Whole grain cereals
• Almonds
• Wild rice
• Soybeans
• Spinach

No one food contains 100% of your recommended daily intake, and so it is important to eat a varied and balanced diet.

Storing and Cooking Vitamin B2 Rich Foods

Riboflavin is destroyed by light, so food containing riboflavin should be stored in dark, cool places to protect its riboflavin content.

Although riboflavin is not destroyed by heat, much of it can be lost due to boiling or being soaked. Roasting, steaming or microwaving will preserve more riboflavin than any other cooking method.

Vitamin B2 Supplements

If you feel that you are not consuming enough foods containing Vitamin B2, you can easily top up your levels with a daily supplement. However, it is advisable to take a B-Complex vitamin which incorporates all the B vitamins so that you don’t have an imbalance of one B vitamin over the others.

A good supplement is the B-50 Complex by Natures Way. It contains 50 mg’s of all the B-Complex vitamins, which is almost the entire US RDA.

Vitamin B1, also known as Thiamine or Thiamin is part of the B-Complex vitamins. It is named B1 simply because it was the first B vitamin to be discovered.

As with all the B-Complex vitamins, Vitamin B1 is water-soluble, so the body cannot store it.

It travels around the blood stream and whatever the body does not use is washed away in the urine.

However, once it is absorbed, it is stored primarily in muscle tissue and is essential for normal growth and development.

Why We Need Vitamin B1

Vitamin B1 plays an important role in the body by helping to convert food (carbohydrates) into fuel (glucose), which is burned to produce energy. As with all the B-complex vitamins, it helps metabolize fats and protein.

It helps to maintain a normal appetite, the proper function of the heart, the nervous system and the digestive system. Thiamine is known as an ‘anti-stress’ vitamin because it benefits the immune system which can help the body deal with stressful situations.

It is also a factor necessary for healthy skin, hair, eyes, and liver.

Vitamin B1 Deficiency

It is very unlikely you will suffer from a Vitamin B1 deficiency unless you drink excessive amounts of alcohol. Alcohol severely reduces the body’s ability to absorb vitamins and minerals, and interferes with their chemical reactions in the body.

Symptoms of a B1 deficiency may include weight loss, fatigue, poor appetite and irritability. Later and more advanced stages of the deficiency can lead to headaches, nerve damage to the hands and feet, weakness and a rapid heart beat.

Beriberi Disease

The most important use of thiamine as a ‘treatment’ is for Beriberi disease. Beriberi is a cardiovascular and neurological disease and a manifestation of B1 deficiency. It can affect people who drink too much alcohol and people who eat a lot of refined carbohydrates like polished rice. It can also affect babies who are breast-fed from mothers with a Vitamin B1 deficiency.

Wernicke-Korsakoff Syndrome

Wernicke-Korsakoff syndrome is a neurological or brain disorder often associated with alcohol abuse and malnutrition. Nerve cells are damaged in the nervous system characterized by confusion, memory loss and Alzheimer’s disease.

Other conditions resulting from impaired nutrition intake such as gastrointestinal disease and HIV can also lead to Wernicke-Korsakoff syndrome.

Taking higher doses of Vitamin B1 or Thiamine can help with the confusion and muscle coordination, but rarely improves loss of memory.

People living in the developed world generally do not need to worry about getting sufficient thiamine as many popular foods like bread and cereals are fortified with the B1 vitamin. However, a deficiency could develop quickly because the body is not able to store thiamine.

Vitamin B1 to Treat Various Health Conditions

Vitamin B1 may play a role in the prevention and/or treatment of the following health conditions:

• Alcohol dependancy
• Alzheimer’s disease
• Auto-immune disorders such as Multiple Sclerosis
• Beriberi disease
• Crohn’s disease
• Depression
• Type 2 Diabetes
• Wernicke/Korsakoff syndrome

How Much Vitamin B1 Do I need?

As with any recommended intake of vitamins and minerals, it all depends on things like your sex, age weight, current medications etc. There is not a ‘one size fits all’ requirement.

For men, the average consumption is between 1.0 and 1.5 milligrams a day.

For women the average consumption is between 0.8 and 1.2 milligrams a day.

Foods Rich in Vitamin B1

Since Vitamin B1 is a water-soluble vitamin, we need to consume it on a daily basis.

The following foods are good sources of Vitamin B1

• Peas (one cup contains 27% of your daily recommended intake)
• Brewers yeast
• Spinach
• Kelp
• Liver
• Pork
• Beef
• Whole meal bread
• Nuts
• Beans
• Bran Flakes
• Wheat Germ
• Most fruits and vegetables contain Vitamin B1 to some degree
• Sunflower seeds
• Tuna
• Tomatoes

No one food contains 100% of your recommended daily intake, and so it is important to eat a varied and balanced diet.

As Vitamin B1 is a water-soluble vitamin, there is little chance of overdosing on it or it reaching toxic levels. Excessive amounts will merely be flushed away with the urine.

Vitamin B1 Supplements

If you feel that you are not consuming enough foods containing Vitamin B1, you can easily top up your levels with a daily supplement. However, it is advisable to take a B-Complex vitamin which incorporates all the B vitamins so that you don’t have an imbalance of one B vitamin over the others.

A good supplement is the B-50 Complex by Natures Way. It contains 50 mg’s of all the B-Complex vitamins, including vitamin B1,which is almost the entire US RDA.

It is absorbed through the blood stream via food and liquids, with any excess flushed out in our urine. We cannot produce niacin ourselves and so need a constant, daily supply.

What is the function of Niacin?

Niacin works in the same way as the other B complex vitamins, converting proteins, carbohydrates and fats into useable energy.

It plays a part in the production and breakdown of glucose, fats and amino acids. Niacin is also necessary for the synthesis of fatty acids, the formation of steroid hormones, red blood cells and in manufacturing DNA.

The liver uses niacin to help produce cholesterol, but notably it is also successfully used to help lower elevated levels of cholesterol.

Niacin Deficiency

In today’s society it is very rare for a deficiency of niacin in our body’s to occur, as it is found in a number of common foods and particularly in protein rich foods.

Excessive alcohol consumption could lead to a deficiency, as alcohol impairs the body’s ability to absorb the vitamin from the intestine.

Physical trauma, stress, long-term fever, intestinal problems, including chronic diarrhea and bowel disease have also been associated with increased risk of niacin deficiency.

Symptoms are often associated with its relationship to energy production. These include:

• Fatigue – General weakness and/or muscular weakness
• Digestive Problems – Including loss of appetite
• Skin Infections
• The Nervous System – Anxiety, irritability and sometimes depression

Severe cases of Niacin deficiency is known as pellagra (an Italian word for rough or raw skin). Symptoms were commonly referred to as the 4 D’s; dermatitis, diarrhea, dementia, and if left untreated; ultimately death.

Niacin Health Benefits

Maintaining the recommended levels of niacin in the body may help to treat and prevent the following health conditions:

• Help to reduce high LDL cholesterol levels (although higher levels of niacin – over 1000mg a day through nutrient supplementation is needed)
• Stabilize blood sugar levels
• Support genetic processes in your cells
• Help your body process fats

Niacin is also used for preventing positive urine drug screens in people who take illegal drugs.

Recommended Daily Allowance (RDA) of Niacin?

Since the widespread eradication of pellagra and niacin deficiency, the US Food and Nutrition Board recommends 16mg per day for adult males over 19 years old, and 14mg per day for adult females over 19 years.

Foods Rich in Niacin

The following foods are rich in niacin and contain at least 1mg of niacin per 25-100g (1-3.5oz):

• Peas
• Carrots
• Liver
• Red Meat
• Beef Liver
• Poultry
• Cod
• Halibut
• Sardines
• Mackerel
• Mullet
• Salmon
• Tuna
• Swordfish
• Green leafy Vegetables
• Tomatoes
• Kidney Beans
• Peanuts – Including Peanut Butter
• Soya Beans
• Milk
• Eggs
• Fortified Cereals
• Brewer’s Yeast
• Wheat Germ

Niacin Supplements

Niacin supplements can be purchased in stores or over the counter and usually come in a 500mg or 1000mg dosage.

They are quickly becoming the new alternative to certain prescribed drugs for lowering LDL cholesterol levels and raising HDL cholesterol levels.

Niacin B-3 Caps by Twinlab have some excellent reviews from people taking them as a regular, ‘cholesterol lowering drug’ alternative.

You can find out more about it here including the reviews.

Vitamin A is also known as Retinol due to its function with the retina of the eye. So as you can imagine this vitamin plays a significant role in keeping the eyes healthy and maintaining good vision, particularly night time vision.

The eyes have a delicate pigment called rhodopsin, a light sensitive tissue lining located in the back of the eye in the retina. Vitamin A is needed for the formation of rhodopsin especially during dim light or darkness.

We also need Vitamin A to keep our immune system working, bone growth and development, reproduction, and the health of skin and mucus membranes.

Vitamin A also acts as an antioxidant which may help to protect the body from various cancers.

It is a fat soluble vitamin which can be stored in the liver. When Vitamin A is required, the liver releases it into the blood stream and it is delivered to the necessary cells and tissues.

How Our Body Absorbs Vitamin A

There are 2 ways our body absorbs dietary Vitamin A – The first is Active form, which is only obtained from animal products and is immediately available to the body. These are known as retinoids.

The second method of acquiring Vitamin A is known as Precursors or Provitamins which are obtained from fruits and vegetables and converted and stored, primarily in the liver, to be used as required.

Vitamin A Deficiency

A Vitamin A deficiency is highly unlikely in other than developing countries. It may occur in people with excessive alcohol consumption or medical conditions such as Crohn’s disease which affects their ability to absorb fats.

An inability to see well at night (also known as night blindness) is associated with a Vitamin A deficiency. A more severe deficiency could lead to the eye disorder xeropthalmia which could ultimately lead to irreversible blindness.

Other signs of Vitamin A deficiency include wounds not healing quickly, growth defects in children, dry, bumpy skin and rashes known as follicular hyperkeratosis.

Foods Rich In Vitamin A

It is really not too difficult to acquire 100% of your daily recommended intake of Vitamin A through the foods we eat.

Mother was right when she said; “eat your carrots or you won’t be able to see in the dark”. Just 1 medium size carrot contains virtually all of your daily Vitamin A requirements!

Foods that are rich in Vitamin A include:

Carrots – Raw – 1 cup – 686.3%

Calf Liver – Braised – 4oz – 609.7%

Spinach – Boiled – 1 cup – 377.3%

Sweet Potato – Baked with skin – 262.2%

Kale – Boiled – 1 cup – 192.4%

Turnip Greens – cooked – 1 cup – 158.3%

Winter Squash – Baked – 1 cup – 145.8%

Collard Greens – Boiled – 1 cup – 118.9%

Swiss Chard – Boiled – 1 cup – 109.9%

Red Bell Peppers – Raw – 104.9%

This list is the top 10 foods containing Vitamin A, but it is far from exhaustive with dozens of fruits, vegetables and dairy products containing good percentages. Here are some of the more common ones:

• Apricots
• Apricot nectar
• Cabbage
• Cantaloupe
• Carrot juice
• Cereals fortified with Vitamin A
• Eggs
• Liver – Beef, Pork, Chicken or Turkey
• Mango
• Margarine
• Milk
• Oatmeal
• Papaya
• Peas
• Peppers
• Tomato juice
• Whole milk cheese
• Whole milk yogurt

If you have any questions or comments regarding Vitamin A, please drop them below.

- Dr. Richard Schulze, medical herbalist

What Is Cayenne Pepper?

Cayenne pepper is said to be one of the most important and effective spices available to man.

Although it is technically a spice, it is also referred to by many herbalists and the alternative health community as a herb.

The name ‘Cayenne’ comes from the Cayenne region of French Guiana where it originated. The cayenne pepper is also known as ‘red-hot chili pepper’. It is a perennial plant that can grow up to 3 feet tall and produces a bright crimson color fruit (also known as berries) that, when fresh, contain plump white seeds. The seeds are ground down to produce a fine dark red or brown color pepper.

These chilies are grown largely in India, East Africa, Mexico and the US, although can be found in any tropical or sub-tropical region.

Apart from giving you hot flushes and making you sweat when you eat them, I always thought these peppers and the powder were just used to spice up food and to add color to ethnic dishes. But its benefits are far greater and more profound than that.

Health Benefits of Cayenne Pepper

Although cayenne pepper is a opular spice used in a number of foods, it has been used medicinally for hundreds and even thousands of years. There are accounts of its natural health benefits dating back as far as the Aztecs.

The medical herbalist, Dr. Richard Schulze, says that “If you master only one herb in your life, master cayenne pepper. It is more powerful than any other.”

The main active and medicinal component found in cayenne peppers is capsaicin. Capsaicin is actually an irritant that produces a burning sensation to any tissue in comes into contact with. But it is this ingredient that give peppers their heat. As a rule, the hotter the pepper, the more capsaicin it contains. So hotter the better!

Cayenne Pepper Benefits: Used Externally

When used externally, capsaicin is a natural pain reliever and is used extensively to treat chronic pain, cluster headaches, toothache, sore throats, muscle pain, joint pain, and psoriasis and nerve pain such as shingles.

Without going into detailed medical terminology, it works by incorporating a condition known as a ‘counter-irritant’. A counter irritant occurs when you apply a specific irritation to the infected tissue, therefore distracting from the original irritation (such as muscle pain from a sprain).

It causes the original pain signals to the brain to become blocked. So it acts as a pain relief rather than a cure. This discovery is recognized by both holistic and conventional medical practitioners and recommended to both sets of patients.

Arthritis sufferers in particular can benefit from capsaicin to help ease the inflammation and pain associated with their symptoms.

Cayenne Pepper Benefits: Consumed Orally

Cayenne pepper is more likely to be consumed by the majority of us through adding it to ingredients in our food, but it can also be taken internally specifically to help our bodies with certain ailments.

When consumed orally, cayenne stimulates our stomach secretions and saliva (gastric juices) which helps to soothe the digestive tract. This all goes to help break down the food we eat and improves overall digestion which can alleviate gastrointestinal tract conditions such as stomach aches, cramps, bloating and gas.

Apparently, Chinese medicine uses cayenne extensively to treat these conditions. Cayenne pepper also improves the effectiveness of other herbs which indirectly makes it even more beneficial.

This hot little herb has also shown to contain ulcer fighting properties by inhibiting the growth of H. Pylori, the bacteria that can often cause stomach ulcers.

Many herbalists claim that cayenne benefits the heart and cardiovascular system by reducing cholesterol levels as well as enhancing blood circulation through the veins and arteries, and it discourages blood clotting. It is hard to pin down accurate research on these particular claims and it seems more research is needed to validate them.

What is very exciting for a lot of people is the use of cayenne for weight loss. Studies have shown that it can help boost our body’s metabolism and burn off more fat.

Cayenne Pepper Facts:

Latin Name: Capsicum fastigiatum

Other Names: Bird’s Beak, Chilliepin, Guinea Pepper, Guinea spice, Cow Horn Pepper, aleva or bird pepper, red hot chili peppers

Family: SOLANACEAE It is a member of the tomato, pepper, eggplant, morning glory, and nightshade family

Bouquet: Dusty but slightly aromatic

Flavor: Hot, pungent and biting, although not as powerful as the hotter chilies

Cayenne Pepper Overview:

If you know of any other cayenne pepper benefits, or you have any questions / comments, please share them with us below.

Good health relies on maintaining enough vitamins and minerals in our body. They are essential for growth and to prevent and treat disease.

How Do We Obtain Vitamins and Minerals?

Vitamins and minerals are contained in almost everything we eat and we mostly rely on foods to ensure we obtain the full range. Even meat from an animal that has previously eaten plants will contain various minerals.

Most people are familiar with seeing rows upon rows of vitamin and mineral supplements in stores and supermarkets. Our ‘supplement culture’ often makes us feel that we really are lacking in various vitamins and minerals for good health and so need to ‘top up’ with extra supplements.

The reality however, is that by following a simple and well balanced diet, we can obtain more than the recommended daily allowance (RDA) for every essential vitamin and mineral our body needs.

Vitamin Dificiencies

A vitamin deficiency can lead to health problems and certain sections of society like the elderly, expectant or pregnant mothers, excessive alcohol consumption, smoking or ceretain medical conditions, will benefit from taking vitamin supplements.

The good news is that vitamin deficiencies in the western world are very rare due to an adequate and varied food supply. Scientists and nutrition experts are now focused on how vitamins can promote health, prevent disease, treat infection and slow down the ageing process.

However, I believe most of us are unaware of what vitamins and minerals we actually need for optimal health. Also how many there are, where we can obtain them from through natural foods, and how much we need on a daily or weekly basis.

My intention is to inform you about the health benefits of every vitamin and mineral and what foods contain the most of each. Also what a deficiency in one would mean, and how it could affect you.

Vitamins

There are 13 essential vitamins that we need to maintain for optimal health.

They are divided into 2 types – water soluble or fat soluble, based on how they are absorbed by the body. Water soluble vitamins are Vitamin C and the B-complex vitamins. Fat soluble vitamins include Vitamins A,D,E and K

1. Vitamin A

2. Vitamin B1 (Thiamine)

3. Vitamin B2 (Riboflavin)

4. Niacin (part of the B-complex vitamins)

5. Pantothenic Acid (part of the B-complex vitamins)

6. Vitamin B6

7. Vitamin B12

8. Biotin (part of the B-complex vitamins)

9. Folate (part of the B-complex vitamins. Also known as Folacin or Folic Acid)

10. Vitamin C

11. Vitamin D

12. Vitamin E

13. Vitamin K

Minerals

The body needs only tiny quantities of minerals and the are divided between macrominerals and microminerals. The amount you need of each is determined as a percentage of your total body weight.

Macrominerals

1. Calcium

2. Magnesium

3. Phosphorus

4. Potassium

5. Sodium

6. Sulphar

Microminerals

1. Chromium

2. Copper

3. Fluoride

4. Iodine

5. Selenium

6. Zinc

Herbs and spices have been widely used in cooking and treating medical conditions throughout history. Only now are we really beginning to understand how effective some of these natural sources can be in maintaining good health, treating illness and disease as well as adding color and taste to our food.

Just a teaspoon of dried paprika or ginger for example can provide the same health properties of a portion of green pepper or tomatoes. Half a teaspoon of cumin seeds is equivalent to a regular portion of kiwi fruit or red grapes for antioxidant benefits.


It may also surprise you to know that herbs and spices actually contain a larger percentage of disease fighting antioxidants than most fruit and vegetables.

Herbs and Spices in Cooking

Not only do spices and herbs provide a wide variety of health benefits, they are readily available and enhance the color and flavor of many popular meals.

Incorporating them into recipes is a healthy and economic way of cooking as you will benefit form their health qualities while reducing your salt, sugar and fat intake. Spices and herbs can be added to sweet or savory dishes such as curry, puddings, hot and cold drinks.

Choose Your Herbs and Spices for Maximum Benefits

Not all herbs and spices are created equal and there is a large gap between what health benefits some spices and herbs can provide compared to others. According to the US Journal of Nutrition there can be a 1,000-fold difference in antioxidant content between spices.

Below is a list of the worlds most recognized and beneficial spices and herbs, and what they bring to the table for your health and wellbeing:

Health Benefits of the World’s Most Beneficial Herbs and Spices:

Cayenne Pepper

It is a super powerful substance that has the ability to immediately increase the bodys metabolism, lower high blood pressure, treat certain cancers and lower bad LDL cholesterol levels. And that’s just the tip of the iceberg!

Cayenne pepper is arguably the most health beneficial spice known to man. Read more..