Turmeric- The Miracle Root

Turmeric Root, or curcumin, while relatively flavorless, is one of the most nutritious vegetables on the face of our planet. This remarkable tuber has a ORAC value of a remarkable 159,277! In this respect, it is approximately 120 times more nutritious than spinach in its ability to prevent cancer and slow the effects of aging. I add a pinch or two of this remarkable dried powder to nearly everything I cook. The nutritional value of turmeric root can be enhanced by adding dried black pepper at a ratio of one-part pepper to 100 parts turmeric powder to further enhance its nutritional value. If you peruse the internet web sites pertaining to the manufacture of turmeric powder you will find a lot of confusing and meaningless suggestions as to its production. First, you are led to believe that the turmeric root must be prepared by removing its outer layer (skin) before drying it and grinding it into a powder. This laborious task is usually performed with a spoon or a potato peeler. However, in truth, there is little or no difference in the end product if the root is simply sliced up thinly (into sections that are approximately 1/8 inches thick) , and placed in a dehydrator or other implement for drying. The outer skin of the tuber, whether removed or left intact, does not seem to have a significant effect on the taste or consistency of the end product. This tip alone will save you an incredible amount of needless work! An equally important question is, where can you purchase turmeric root? First, let me point out that this stuff is expensive, irrespective of where you buy it. Expect to pay at least $10.00 a pound for the bare root. The turmeric root that is most often sold at your local super market usually has been treated with a chemical to increase its shelf life. This chemical also inhibits its growth; thus, it is difficult or impossible to transplant a tuber purchased at a supermarket. The grocery clerk usually will have no clue as to whether or not their product has been so treated. In this respect, your best option is to try to locate a local produce market which sells fresh turmeric roots. Turmeric root is easy to grow if you can locate the untreated roots. Health Benefits of Turmeric Root Well, where to start? It is difficult to exaggerate the importance of a nutrient that has an Oxygen Radical Absorption Capacity (ORAC) of 159,277, one of the highest ever recorded. In short, this stuff is one of the most potent nutrients known to mankind. Here are a few of the most important nutritional properties of this remarkable root. Anti-inflammatory properties. Chronic low level inflammation plays a major role in almost every chronic disease. These chronic, and potentially deadly inflammatory conditions, include heart disease, aging, Alzheimer's, and almost every degenerative disease you can think of. Most importantly, possibly, is the role that chronic inflammation of the endothelium (lining of the blood vessels) plays in the development of all forms of heart disease. As such, it is one of the most important factors in the ultimate demise of all human beings as well as our closest friends in the canine community. Antioxidant capacity. Oxidative damage from free radicals contributes to many chronic diseases and, most importantly all forms of aging. Curcumin, the primary ingredient in Turmeric root, is a powerful antioxidant. It also stimulates the development of the body's own antioxidant enzymes. The ORAC primarily measures the antioxidant capacity of Turmeric root which is a whooping 159,277. I cannot emphasize this point often enough! Curcumin, the primary polyphenol of Turmeric root, is the pigment that gives the root its orange color. As mentioned above this remarkable compound has anti-tumor, anti-oxidant, anti-arthritic, anti-amyloid, anti-ischemic and, most importantly, anti-inflammatory properties. These anti-oxidant properties also help control LDL or "bad cholesterol". Rich Source of Vitamins and minerals. Turmeric root is a rich source of vitamins, including Vitamins B and C and most of the other minerals that are associated with good health. Finally, to once again, emphasize the nutritional value of Turmeric root in our daily lives consider these facts.. The ORAC value of Turmeric is one of the highest known of any herb or spice. Just a few grams of Turmeric a day, irrespective of how you take it, will help prevent anemia, neuritis, memory problems and protect against cancer, infectious diseases, hypertension, strokes and Alzheimer's disease. How to grow it. Turmeric Root is easy to grow. As mentioned above, the main problem you will have reproducing this incredible tuber is to find a source that has not been treated with a chemical that prevents root growth. A trip to a local market specializing in produce may be your best bet. Once you have the roots they are easy to grow in pots or in the garden simply by transplanting them in the soil. Unfortunately, it will take about a year to produce sizable roots, so time is of the essence.

5. Raspberries

Raspberries Few of the things we eat are tastier than a freshly picked raspberry and even fewer are more healthful. The antioxidant ORAC value for red raspberries is 5065 while that of black raspberries is a whopping 19,220. One cup of raspberries provides 43% of our daily requirement of vitamin C, 41% of our need for manganese and one third of our daily requirement for fiber. In this chapter, we will discuss the ways this wonderful berry works to improve your health, decrease the effects of aging, lower your chances of developing cancer, improve your cardiovascular health and much more. Premature aging Raspberries contain vitamin C and many other water soluble vitamins that are essential for normal metabolism. These vitamins are not stored in the body and need to be replaced regularly. The anti-oxidants found in raspberries are particularly effective in slowing down the aging process. Premature aging is caused by free radicals that result from a variety of factors including pollution, smoking, exposure to UV rays and other unhealthy lifestyles. The ant-oxidants in the raspberries neutralize the free radicals that cause premature aging and gives you a taut healthy looking skin. Protects against cancer The life expectancy of Americans is increasing with each generation. The incidence of cancer increases as we age. Of particular importance in this respect is the finding that the ellagic acid in raspberries lowers the incidence of cancer. One study even suggests that increasing the daily intake of raspberries can destroy existing cancer cells. This cancer cell killing process, called apoptosis, is applicable to most cancers including breast, colon, pancreas, esophagus, skin and prostate cancers. Raspberries also contain additional ant-oxidants that help to prevent other forms of abnormal cell growth. Eye health The rich array of antioxidants in raspberries protects the eye’s retina from oxidative stress. Specifically, these antioxidants help prevent cataract formation and age-related macular degeneration, one of the most common causes of blindness in the older generation. The antioxidants, vitamins A and C and phenols in raspberries also stimulates the production of the watery fluid formed by the eye membranes and, thus, which prevents the condition known as the “Dry Eye” syndrome. Ant-inflammatory properties The phytonutrients, antioxidants and tannins in raspberries fight inflammation and infections throughout the body, especially in the stomach, intestines, bones and cardiovascular systems. Raspberries reduce the severity of arthritis and decrease the risk of fracture in people with various types of bone disease. We now know that stomach ulcers are caused by a bacterial infection of the stomach wall. The anti-inflammatory and infection fighting properties of the phytonutrients in raspberries are useful in controlling the symptoms associated with this common gastrointestinal condition. Diabetes As with many of the superfoods, the high fiber content of raspberries helps control the blood sugar levels in diabetics and is helpful in preventing type 2 diabetes in people who are susceptible to the disease, especially in individuals who are obese. The tiliroside in raspberries stimulates the production of adiponectin which helps stabilize insulin and blood sugar levels in people with this diabetes. The adiponectin in raspberries also stimulates the breakdown of sugar in our bodies and, by so doing, helps to stabilize blood sugar. Finally, it is important to note that the natural sugar in raspberries is fructose which does not require insulin for metabolism; thus, diabetics do not have to worry about elevated blood sugars when they consume raspberries. Obesity Raspberries have extremely low fat content and are rich in fiber, both of these properties are important in the prevention of obesity. In addition, raspberries contain ketones called rheosmins which stimulates the burning of fat stored in the abdomen and elsewhere throughout the body by breaking down the lipids in fat cells. Raspberry ketones also reduce the body’s capacity to absorb excess fat. Cardiovascular health The salicylates in raspberries have anti-coagulative properties that discourage blood clots and, thus, decrease the chances of heart attacks and strokes. The potassium in Raspberries also encourages optimal function of the heart muscles. As with berries in general, raspberries increase the levels of “good” cholesterol in the body and which also reduces the chances of developing cardiovascular disease. Women’s health The carotenoids, citric acid, fragrine and vitamins in raspberries, and especially the raspberries’ leaf, decrease menstrual flow and cramps during the menstrual cycle. They also are said to reduce pain and hemorrhage during childbirth. These healthful compounds increase milk flow in lactating mothers. As mentioned above, the phytonutrients in raspberries also decrease a women’s chances of developing cervical cancer.

4. Cranberries

One cup of cranberries provides 22% of our daily requirement of vitamin C and 18% of our requirement of fiber. Raw cranberries have a relatively high ORAC value of 9584 which means that they are capable of destroying the free radicals that damage our DNA and predispose us to various diseases and cancer. However, cranberries primary claim to fame is their ability to prevent recurrent urinary tract infections in women. Cranberries also have been used to treat cardiovascular, various cancers and dental conditions. The treatment of urinary tract infections Recurrent urinary tract infections are a common problem in adult females. This is especially true for females who suffer from urinary incontinence and must wear diapers. Cranberries contain high levels of proanthocyanidins which prevents the adhesion of common bacteria to the bladder wall which makes it difficult for the bacteria establish themselves on the bladder wall. Unfortunately, it takes very high concentrations of proanthocyanidins in the urine to achieve this goal. Such levels cannot be achieved by drinking the cranberry juice we buy at the supermarket. Thus, with respect to the treatment or prevention of urinary tract infections, the beneficial effects that can be derived from cranberries can only be achieved by eating the fresh or dried berries or by consuming cranberry capsules. Cardiovascular disease Some evidence suggests that the polyphenols in cranberries can reduce the risk of cardiovascular disease by preventing platelet build-up and reducing blood pressure. Cancer Research has shown that the ingredients in cranberries slow tumor progression in people with prostate, liver, breast, ovarian and colon cancers. Dental The same proanthocyanidins in cranberries that help prevent urinary tract infections also improve oral health by preventing bacteria from binding to the teeth and gums. Propagation Cranberries are difficult to grow from seeds but relatively easy to grow from cuttings.

3. Cape Gooseberries

3. Cape Gooseberries Most people have never heard of a cape gooseberry and few have had an opportunity to taste this unique berry. They are also known as Peruvian ground cherries, Rasbhari berries and Golden Berries. They are easy to grow in a temperate climate and are very nutritious. Most people simply remove the husk and eat the berries raw. They also can be made into jams, jellies, added to salads, and made into sauces for pasta. Dried gooseberries will enhance the flavor of just about any dish. This berry is loaded with polyphenols and carotenoids and 100 grams of the berry provides 14% and 18% respectively of our daily requirements of vitamin A and C. A 100 gram serving of ground cherries also provides 4 grams of protein. Finally, Rasbharies are rich in B vitamins, thiamine and niacin. Cape gooseberries have a ORAC of 3874 which makes them reasonably effective in fighting the free radicals that are so harmful to our bodies. Here are some of the most important health benefits of this unique berry. Bone health Cape gooseberries facilitate calcium absorption which makes the bones stronger and their extracts have been used to treat rheumatism and dermatitis. Anti-bacterial properties Clinical studies have shown that cape gooseberry extracts will kill both gram negative and gram positive bacteria including E. coli Staph aurous, Enterococcus and Pseudomonas and they have been used to treat a wide variety of bacterial conditions. Asthma Cape gooseberries contain ant-inflammatory agents that are useful in the treatment of asthma and related pulmonary diseases. Eye health The vitamin A in cape gooseberries decreases the risk of cataracts and macular degeneration. Cardiovascular benefits The polyphenols and cartenoids in cape gooseberries reduce the risk of hypertension and heart disease. Traditional uses in folk medicine The Rasbhari berry has been used to treat a wide variety of medical conditions including malaria, rheumatism, dermatitis, asthma, hepatitis, leukemia and other forms of cancer. Potential health hazard Unripe cape gooseberries, berries that are green in color, contain mild forms of poisonous alkaloids which may cause allergies; thus, to be on the safe side, do not consume berries that are green in color or berries that have a green husk. Propagation of cape gooseberries This berry is extremely easy to grow in a temperate climate. They do best in full sunlight and when grown in an organically rich soil. The branches of this berry should be tied to a three wire trellis similar to the one described in the chapter on Goji berries. If not grown on a trellis the branches of berry will sprawl over the ground. This will impede the ripening of the berry and complicate their harvest. Preferably, cape gooseberries should not be harvested until they are fully ripe and have fallen to the ground. I harvest my berries on a weekly basis by shaking the berries' branches gently and picking up the yellow colored husks which have fallen to the ground. Cape gooseberries are easy to propagate from seeds or cuttings.

3. Blueberries

Unlike Goji berries, blueberries are native to the United States and readily available in our stores and markets most of the year. Many people consume them because they like their taste and may not fully realize the nutritional value of this remarkable berry. Blue berries are closely related to cranberries and huckleberries. Blueberries, with a ORAC of 2400 have the highest level of antioxidants of any commonly consumed fruit or vegetable (note- Goji berries are not commonly consumed in the United States or, for that matter, the rest of the western world). Blue berries also are rich in vitamin C, vitamin K and manganese. Prevention of cardiovascular disease and aging Anthocyanins are the primary antioxidant compounds in blue berries. Anthocyanins protect our bodies from the free radicals that contribute to aging and cardiovascular disease. The high content of anthocyanins in blueberries also counter the buildup of plaque in our arteries and thus reduce the risk of heart attaches and other forms of cardiovascular disease. In one study, 168 participants were instructed to drink one liter of a mixture of blueberry and apple juice for one month. At the end of the study oxidative DNA damage due to free radicals was reduced by 20% as compared to the controls who did not drink the juice. Similarly, a study of 93,000 nurses who were on a diet high in Anthocyanins were found to have 32% decrease in the risk of heart disease and heart attacks. Prevention of eye disease While not as rich in vitamin C as Goji berries, every cup of blueberries supplies about 25% of our daily requirement of this important vitamin. As disused above vitamin C reduces intraocular pressure and the risk of glaucoma, the second most common cause of blindness. Cancer prevention The anthocyanins, which give blueberries, their blue color, attach the free radicals that damage DNA and cause cancer, In this respect, scientists at the University of Illinois have suggested that blueberries can be used to reduce the risk of developing prostate cancer. Prevent urinary tract infections You probably know that cranberry juice can be used to treat and prevent urinary tract infection. Cranberries contain compounds that prevent bacteria from binding to the bladder wall. Blueberries also contain similar substances which inhibit bacteria like E.coli from adhering to the bladder wall. Brain health Scientists at the USDA found that object memory loss in rats, which occurs normally with age, can be prevented and even reversed, by feeding them blueberries. Similarly, researchers at the University of Cincinnati found that older adults who consumed blueberry juice scored higher on memory tests that did a control group that received a placebo. Blueberries prevent the formation of "bad" cholesterol. Oxidative damage in our bodies is not limited to our cells and DNA. It is well established that oxidation of our circulating LDL lipoproteins is a crucial step in the development of cardiovascular disease. The antioxidants in blueberries reduce the levels of oxidized LDL and, thus, reduce our risk of heart attaches, strokes and other forms of cardiovascular disease. A daily 50 gram serving of blueberries lowered LDL oxidation by 27% in obese people and a 75 gram serving of blueberries significantly reduced the oxidation of LDL lipoproteins in normal people. Blood pressure Obese individuals who consumed 50 grams (1.7 ounces) of blueberries a day for eight weeks had a 4-6% reduction on blood pressure. Other studies have found similar results in post-menopausal women. Since high blood pressure is one of the leading causes of heart attacks and strokes the implications of studies like this are extremely significant, if not earth shattering. Anti-diabetic effects As compared to other fruits, blueberries have relatively little sugar. One cup of blue berries contain about 15 grams of sugar which is equivalent to that of a small apple or large orange. However, the anthocyanins in blue berries outweigh any negative effects that the sugar may have when it comes to blood pressure control. Anthocyanins increase insulin sensitivity (makes insulin more effective in controlling blood sugar) and glucose metabolism. In a study of 32 obese people with insulin resistance one blueberry smoothie a day resulted in significant improvements in insulin sensitivity. Improved insulin sensitivity also lowers the risk of type 2 diabetes. How to preserve blueberries Fortunately, blue berries do not lose their antioxidant properties if frozen for periods of three to six months. This is good news for those who grow blueberries and wants to freeze them so that they may be enjoyed year around. It also means that the blueberries that you find in the freezer section of your supermarket are just as healthful as the fresh ones grown in your garden. Organic blueberries A recent study revealed that organically grown high bush blueberries had significantly higher concentrations of total phenol antioxidants and total anthocyanin antioxidants than their conventionally grown commercially counterparts. This came as no surprise to those of us who grow our food organically. Propagation Blueberries are relatively easy to grow from soft or hard wood cuttings. Alternately, they can be grown from seeds. To thrive well blueberries should be grown in an acid soil. The simplest, safest and cheapest way to lower the Ph of your soil is to simply work spent coffee grounds to the soil around your blueberry plants once or twice a year. Most of the coffee shops in your area will be glad to give you bags of spent coffee grounds, all you have to do is ask for them.

Super Foods Part 1. THE BERRY KINGDOM

I expect that most people eat berries because they like the flavor of the berries, giving little or no thought to their nutritional value. As we will see shortly, not all berries are created equal. Some, like the strawberry, have very little dietary value while others, like the Goji berry, are packed vitamins, minerals, antioxidants and almost everything else that is good for you. In the second part of this book we will explore the nutritional benefits of leafy green vegetables, which, while not as tasty as berries, are also packed with nutritional value. Finally, in part three, we will explore the nutritional benefits of the fruits we eat. I know you will benefit from this ride through the world of foods we consume on a daily basis. Let’s begin our journey with the most nutritious berry of them all, the Goji berry.

1. The Magical Goji Berry

Of all the super foods, the Goji berry, also known as the wolfberry, has the longest and most renowned history. The health benefits of the Goji berry were first recognized by a doctor who was studying an ancient society in the remote mountains of the Himalayas. He found that many members of this social order lived for a hundred years or more without the usual signs of aging such as graying hair, loss of teeth and diminished eye sight.

Eventually, he recognized that most of these individuals lived near water wells which were over grown with Goji berry plants. He concluded that, as the berries ripened, they fell into the water where their ingredients dissolved in the liquid and subsequently consumed by the villagers who relied on the well for their daily water supply.

History also suggests that Professor Li Qing Yuen, the oldest person to have lived in recorded history, attributed his longevity to having consumed Goji berries every day of his life. Professor Yuen was born in 1678 and died in 1930, having lived 252 years. Yuen didn't live as long as Methuselah, but much longer than any other modern man. Li Qing Yuen twice received longevity awards from the Chinese government.

Whether this historical data is fact or fiction is open to debate; however, it is clear that the people residing in many of these ancient civilizations lived longer and healthier lives than those of us who live in the modern world. As we will see, modern research suggests that the healthful nutrients in the Goji berry play a role in their good health of people who lived in the remote areas of Tibet and China.

Today, in our modern world, many people who eat Goji berries daily have noticed improved eye sight, restoration of hair color, mood enhancement, improved energy levels, better sleeping habits, stronger immune function and more zest for life. Most importantly, Goji berries have a ROAC (Radical Oxygen Absorbance Capacity) of 25,300, one of the highest of any fruit, berry or vegetable. Here are some of the scientific facts that support the belief that Goji berries are the number one super food.

Protein: Goji berries are one of a handful of plant based foods that provide all of the building blocks for the essential proteins that the body cannot produce for itself. Meats contain these essential amino acids but the vast majority of vegetables do not.

 Eye health:  Goji berries are rich in zeaxanthin, the pigment that gives the berry its reddish color. People who consume Goji berries have a lower incidence of age related macular degeneration and other eye problems. Interestingly, the leaves of Goji berries, from which Goji berry green leaf tea is made, have all of the healthful ingredients present in the berry itself, except for zeaxanthin.  Thus, the leaves of the Goji berry are nearly as healthful as the berry itself.

Longevity and anti-aging properties: The Chinese have long associated the Goji berry with longevity. Modern research reveals that certain oils in the Goji berry, called sesquiterpinoids, increase the production of human growth hormone, the only compound that has been proven to produce an anti-aging effect in humans. As we age our production of growth hormone decreases, by consuming Goji berries one can compensate, at least in part, for the age induced decrease in this important anti-aging hormone.

Heart disease: The consumption of goji berries increases the level of the superoxide dismutase in the body. This enzyme prevents the oxidation of cholesterol. In its oxidized form cholesterol contributes to heart disease; thus, by eating Goji berries, or by drinking Goji berry green leaf tea, we  can lower our risk of heart disease.

Immune system: Goji berries contain three compounds that boost the immune system. The polysaccharides in the berries improve the overall function of the immune system while beta carotene stimulates the thymus gland. Germanium, and the other antioxidants, neutralize the free radicals in the body which cause mutations in our DNA and decrease the chance of developing cancer. DNA mutations also cause the cell damage associated with premature aging.

 The antioxidants in Goji berries include vitamin c, zinc and copper, which protect DNA from the harmful effects of free-radicals. In fact, Goji berries contain more antioxidants than any other fruit or vegetable. This is one of the primary reasons Goji berries are classified as a Super Food.

Auto immune disorders: One in five of us suffer from an auto immune disorder in which our immune system attacks our own healthy cells rather than the bacteria and viruses that invade our bodies. The polysaccharides contained in Goji berries provide specialized sugars that help our immune system distinguish between normal and abnormal invading cells.

Finally, goji berries are rich in minerals. Some, called trace elements (copper, zinc, magnesium, phosphorous, germanium and selenium) are needed only in tiny amounts; others like iron and calcium are needed in larger amounts. Goji berries and their leaves supply all of the essential minerals necessary for good health.

Availability So why do you have to buy dried Goji berries, which are mostly produced in China under very questionable agricultural conditions? The answer is quite simple, fresh Goji berries are extremely perishable and begin to deteriorate the minute they are removed from the vine. Basically, they turn to mush a few hours after they are picked. I am presently experimenting with ways to preserve Goji berries so that they can be marketed fresh.

Fortunately, as mentioned above, except for zeaxanthin, the compound that gives the Goji berry its reddish color and is important in the prevention and treatment of eye disease, all of the beneficial compounds of the berry also are found in Goji berry green leaf tea.

Possible harmful effects People taking blood thinners like warfarin should not consume Goji berries, otherwise they are safe for anyone to eat.

This chart summarizes some of the most significant nutritional data on Goji berries. These figures are based on a 2000 calorie diet.

Nutrient	Serving size 1 ounce % daily value	Serving size 1/4 cup % daily value
Vit. A (antioxidant)	50%	180%
Vit. C	9%	30%
Calcium	3%
Iron	14%	15%
Riboflavin	21%
Selenium	25%
Copper	28%
Protein	6%
Fiber	19%

Possibly the most significant information provided on this chart is the exceptionally high content of vitamin A in Goji berries. Vitamin A is essential for good eye sight and is one of the bodies most powerful antioxidants.

In the next chapter I will discuss the nutritional value of blueberries. Goji berries and blueberries both derive health benefits from their high levels of antioxidants which protect the body from the free radicals that damage your cells and play a major role in the development of heart disease, accelerate the signs of aging and increase the chances of developing cancer. Goji berries contain ten times more antioxidants than blueberries.

The propagation of Goji Berries. Goji berries are relatively easy to grow in temperate climates such as we have in California. The Goji berry can be grown from seeds or cuttings. Perhaps the easiest way to grow a Goji berry plant is to transplant one of the suckers that invariably come up around the mother plant.

Cultivating the Goji Berry plant. Goji berry plants can be grown in almost any soil but do better in well-drained soil rich in organic material. Goji berry plants should be grown on a trellis. I employ a three wire trellis, the first wire being about 18 inches from the ground. The second two 16 gage zinc coated wires are positioned 16 and 32 inches above the initial wire. The plants are spaced about six feet apart in rows that are six to eight feet apart.

As the plants develop they are tied to the wires with  garden twine. It is important to limit the number of branches that are allowed to develop from each vine, two to four at the most. The remaining shoots should be cut off at ground level. The tiny purple flowers and subsequent berries develop from new shoots each year, not old growth, so the plants should be pruned accordingly each fall. The berries will be few in number and small the first year but you can expect a decent crop the second year and each year thereafter. A Goji plant will thrive and produce fruit for many years. Unfortunately, not all Goji berry plants are equally productive. Therefore, the best way to propagate Goji berry plants is to take cuttings from plants that are producing large amounts of fruit.

The biggest problem you will encounter raising Goji berries is the damage to the crop caused by birds. My entire berry patch is  covered with plastic netting, top and sides, to keep the birds from getting to the crop. If you are only growing a few plants a half inch netting may be placed over each plant. You also can review the pertinent data on the internet to learn how others have tried to keep the birds from eating their ripe Goji berries.

Goji berry plants are relatively resistant to disease except for powdery mildew which must be controlled by frequent spraying with an appropriate fungicide like liquid sulfur.

Picture Of Minor's Lettuce