Nutrition deficiency, and the resulting
illnesses and conditions, are the mostly due the consumer
purchasing and consuming more and more of these unhealthy
alternatives. One example is of an indigenous tribe in South
America that had no cases of
cancer amongst their population until a
major chain supermarket open near to their village. Now they have as
many cases of cancer as the rest of the developed world.
The other reason nutrient deficiency is
taking place in the west is the intense farming techniques. The
soils which crops are grown in today have been stripped of their
mineral content over the years which is never replaced.
High production factory animal farming has
also increased the need for the administration of strong
antibiotics against disease. Hormones are also administered and
water injected to
increase weight and these low nutrient, chemically saturated
animal products are then consumed by humans.
The true effect of these food production
techniques is, as yet, unknown as long term studies have not yet
had enough time to be implemented but any food which is chemically enhanced
for profit and lacking in balanced nutrients is bound to be
detrimental in the long run.
Infection and Disease
Pathogenic bacteria and yeast overgrowth can
cause nutrient deficiency because if the pathogenic bacteria crowd out the beneficial bacteria in the intestines, vitamin and other nutrient
deficiency is the result as the friendly bacteria are responsible for both
absorption and manufacture of some of these vital nutrients. This should be checked for when making a diagnosis but the underlying problem is that many doctor's treat
the symptoms without ever determining the root cause which is very often both an imbalance of nutrients in the diet and the gut flora in the intestines.
Long term, undiagnosed parasitic and worm infections can result
in nutrient deficiencies especially of vitamin B12. The parasite
steal these vital nutrients for their own use leaving the host's
body severely lacking. Proper scientific testing for parasite's
is still in it's infancy and parasites are often ignored by
western doctors as they have been led to believe it is an
infliction that only takes place in hotter climates and third
world countries. It is still
very difficult to discover infestations of parasites in certain
parts of the body and
this leaves many people undiagnosed for many years leading to
other conditions which can become life threatening.
and Worms page for natural remedies.
Lack of Sunshine
The fear of skin cancer has caused many people to smother
themselves with sun block creams which stop the body's natural
vitamin D. This can go unnoticed for many years until
conditions caused by the lack of vitamin D become apparent. But
even then they can be misdiagnosed.
Vitamin D assists the immune system as well as keeping the bones
strong due to its interaction with calcium. It has also been discovered that vitamin D protects the heart and improves its performance after a heart problem.
Working indoors also adds to the lack of vitamin D production as
the sun's action on the skin does not work through windows.
Another reason many women suffer from vitamin D deficiency is
religion that enforces the complete covering of the skin.
Also, those living in the northern hemisphere have difficulty
gaining enough sunshine on the skin during the winter months of
October to April and need to supplement their diets with
aloe vera, goat's milk,
wild mushrooms in order to maintain vitamin D
levels during the winter. Vitamin D is stored by the body for 60 days but
the winter months last longer than this.
Just 15 to 20 minutes of daily midday sunshine on exposed skin
a few days a week can provide all the vitamin D the body requires and this is too
short a time period to be affected by the sun's harmful rays.
Vitamin K2 is linked to cardiovascular health and is essential for regulating proteins in the body that direct calcium to the bones and keep it out of the arterial walls and organs where it can do harm. Low vitamin K status predisposes aging humans to vascular calcification, chronic inflammation and sharply higher risk of heart attack. Vitamin K blood tests assess levels of vitamin K to maintain healthy coagulation, but at this time are not used to identify optimal levels of K2 to reduce heart attack risk.
Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Beneficial bacteria in the intestines convert vitamin K1 into vitamin K2, which activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. All of these vitamin K-related mechanisms point to the importance of vitamin K-rich foods for bone and heart health.
According to recent findings, the benefit of vitamin D, where bone strength and cardiovascular health are concerned, is greatly enhanced when combined with vitamin K2. Vitamin D improves bone health by helping the body absorb calcium. However, it is vitamin K2 that directs calcium to the skeleton, to prevent it from being deposited in the wrong areas. Vitamin K2 (menaquinones) only occurs in foods of animal origin or foods altered by bacterial fermentation.
Vitamin K2 is produced by the intestinal bacteria so the addition of fermented foods such as natto which is a fermented soya product is useful as it helps to provide extra beneficial bacteria to the gut. Other sources are gouda and brie cheeses and other products from grass-fed cows such as butter, milk and yoghurt, plus egg yolks and chicken breast or livers and other organ meats. Brine pickles and sauerkraut are also rich sources of vitamin K2.
Consuming prebiotic foods that feed the existing beneficial bacteria also helps to produce vitamin K2. These foods are: agave, apples, asparagus, banana, beans, bran, broccoli, burdock root, cabbage, cauliflower, chicory root, cocoa (raw), coconut flesh, dandelion root, elecampane, garlic, globe artichokes, kale, leeks, lentils, mugwort, oats, onions, parsnips, peas, radish, rampion, salsify, turnip, Swede, sweet potato, wheat, whole grains, yam and yacon root.
Phytic Acid in Plant Foods
This is a saturated cyclic acid that is the storage form of
phosphorus in many plant tissues. When these plant
foods are consumed phytic acid acts as an enzyme inhibitor and
reduces the human body's absorption of
minerals such as
Soaking, fermenting and sprouting reduces the phytic acid levels
in these plant foods. This is especially important for those
menstruating women, those regularly performing intense
physical activities and sports, anyone on
medications, those that drink
alcohol regularly, growing infants and children and the
grains overnight in a warm
place, in warm mineral water (140 degrees F) markedly reduces
However, this method does not work with all plant foods
foods that also
contain high levels of phytic acid such as brown
rice, corn, oats, millet and soya beans. Adding a complimentary tenth of
freshly ground (using a coffee grinder) barley, buckwheat, kamut, rye,
spelt and/or wheat when
soaking any of these grains will work as the phytase in those grains
will act on the others.
hours of soaking will reduce phytic acids levels somewhat but better
results can be obtained with a twenty-four hour soaking.
acidic medium to the pot too such as freshly squeezed , organic
apple cider vinegar (unfiltered and unpasteurized) or pure unrefined
salt. Use 10% of this medium to 90% of whatever is being soaked.
kelp seaweed to six parts of
in the bottom of the pot when
soaking them for improved flavour, digestion, more nutrients and faster
and refill the pot with fresh mineral water every 8 hours during soaking
and again add one of the mediums above. Then finally rinse them well and
pat them dry if drying out. They can be dried in the lowest setting of
the oven with the door slightly ajar for 12-24 hours or air dried for
longer. Then place in a sealed container in the refrigerator.
consuming them without drying, keep covered in the refrigerator and
eat within 5 days or so.
grains, seeds and legumes can be ground up in a coffee grinder to use as
flour in many recipes after they have been soaked rinsed and dried.
Drying in a lowest setting in the oven with the door slightly ajar can
take many hours so a dehydrator is useful. Make sure not to place in a
sealed container until absolutely dry to ensure no mould can grow.
the process of soaking and fermenting, gluten and other
difficult-to-digest proteins are partially broken down into simpler
components that are more readily available for absorption. It increases
levels of the B vitamins and reduces the polyphenols (tannins) and
goitrogens levels in these foods which is also beneficial.
bought dried beans have very high levels of phytic acid and most can be
soaked overnight to reduce phytic acid levels but soybeans should be
fermented in a form of
miso for it to be effective.
The best way to ferment these plant foods is in brine (water and sea
salt). This acid medium breaks down the phytic acid and releases the
minerals for easy absorption. It also has the added advantage of
preserving the foods for up to a year and provides extra friendly
bacteria for the intestines. See the
Brine Pickling page to find out how to do this.
When sprouting, the seed changes itself into a seedling which alters the
nutritional content and reduces the phytic acid levels, therefore this
is a good way to consume these plant foods to ensure adequate mineral
Micro Diet Sprouting.
Foods containing high levels of phytic acid
black eyed peas,
wheat bran and
When cooking any vegetables such as
brassicas etc, some of the B vitamins and other water-soluble
vitamins are always lost no matter what the method. The amount lost
depends on the duration and temperature at which the food is cooked
and the amount of water used. Microwaving has no more of an ill
effect than cooking in a convention way.
If vegetables are cut into smaller pieces and steamed in just a
tablespoon of water (with a lid or cover on) for the shortest period
of time possible in the microwave (i.e. 90 seconds), they will lose
far less than if cooked on the hob for a longer period.
Spinach is one example; a study revealed that
vitamin B9 (foliate) was retained completely after the spinach
was cooked in a microwave whereas 77% was lost when it was cooked on
the hob. In another study, researchers looked at microwaving as a
method for drying
tea, results showed that the leaves had just as many
polyphenols and higher
vitamin C content than with oven drying. Also
protein in foods is more readily available when cooked in a
microwave where convention cooking deactivates some proteins.
There have been some exceptions to this though where some nutrients
may have been lost but studies are inconclusive because it was often
the amount of water used during cooking rather than the effect of
the microwaves themselves. Also microwaving
carrots, green and red
spinach actually leads to an increase in the antioxidant content
of these foods (in that the antioxidants become more available for
Lycopene, the powerful antioxidant that gives tomatoes,
watermelon and other foods their red colour is better absorbed by
the body when it is consumed after being cooked.
Carotenoids such as
lycopene are fat soluble so must be consumed with some fatty or
oily foods such as
avocado or the oils of
olive, nut or seed oils (especially
rapeseed) in order to be absorbed. Always use virgin cold-pressed oils rather than heat treated oils which are unhealthy to
The overall answer is to try to consume vegetables raw when possible,
or always steam lightly until just soft enough to consume, in order
to benefit from the nutritional content. Cooking root vegetables can
take around 20 minutes or so on the hob and they need far more water
whereas, again in the microwave they can be cooked in very little
water in as little as 7 or 8 minutes. Always remember to cover the
bowl with a microwavable plate and stop the microwave to stir the
vegetables during cooking at least once.
Always use glass or crockery containers to microwave because many
chemicals used to construct the plastic microwaveable containers
such as bisphenol A, (BPA), polyethylene terpthalate (PET), benzene,
toluene and xylene can leech into the foods being cooked in them and
then be consumed. Some are known to be highly carcinogenic.
The only real danger from microwaves may be the radiation levels that
it emits. They are strictly quality controlled before being sold to
ensure this does not happen but an old or damaged microwave could
leak unhealthy levels into the kitchen which could cause ill health
and may even cause the development of cataracts after long periods
of exposure. However, as with mobile phones which are held next to
the brain for long periods of time, there is inconclusive evidence
as to whether this is damaging to the human body in any way or not.
The answer is to always replace the microwave if the door or its
hinges gets damaged in any way.
As far as nutrition is concerned, more consideration should be given
to the amount of tinned foods that are consumed. The high
temperature heating process, used to seal the tin, destroys far more
nutrients than cooking fresh vegetables in a microwave.
Raw juicing is another way to obtain the highest level of
nutrients from vegetables without cooking them.
Organic Nutrient and Mineral
More and more vital micro processes and interactions between the
multitude of organic nutrients and minerals that exist within
the human body are being discovered day by day. Many scientists
thought that certain minerals had no obvious role in the human
system but this has been proved otherwise in recent times. This
means that the true knowledge about all human fundamental cell
processes are not yet fully understood, therefore, a wide and
very varied diet is very important in order to ensure any lack
of a certain element does not go on for too long before these
vital micro processes begin to break down and ill health is the
One example is how
vitamin B12 and
vitamin B15 work together to keep the heart, brain and
circulation in perfect working order. If any other these
elements are lacking there will be adverse consequences which
often get misdiagnosed.
Keeping the correct balance of organic nutrients and minerals in
the body is of the utmost importance. Knowing what to consume,
how much and how often is the dilemma. Added to this are
lifestyle factors, age, size and shape of the body and genetic
hereditary complications. The simple answer is:
Consume smaller and more varied portions of food.
Include all the colours of fruits and vegetables (see
Nature's Colour Codes)
Ensure plenty of fibre is consumed regularly through out the day
Include healthy oils like hemp seed oil with all meals to ensure
absorption of fat soluble nutrients
Minerals have been seriously depleted from intensely farmed land
so include mineral water, sea vegetables, alfalfa, hemp seeds,
algae and non-refined pure sea salt in the diet
to avoid ingesting toxins from chemicals both orally and through
Avoid over consumption of products that force expulsion of
minerals such as drugs and alcohol
to only consume organic, raw food as much as possible
animal products well to avoid infections but minimise cooking
plant products which destroys the vital nutrients.
sure some gentle exercise is done everyday, even if it is just a
15 minute walk, as this makes the body and all of its processes
work far better.
Avoid taking ANY vitamin, mineral
or other nutrient supplements unless absolutely necessary and prescribed by the doctor after blood tests. The balance of co-factors has never
yet been entirely established for each individual human so deficiencies cannot be
successfully treated synthetically, as yet, whereas natural foods
posses all the traces necessary. Supplements can cause an overdose
of different nutrients which can cause all kinds of complications
and may even seriously damage the health.
There are supplements that may be
required in exceptional circumstances however, when a blood test has
shown deficiency, but they should always be derived from natural
plant sources. Taking supplements for the sake of it is both
unnecessary and can be harmful. Natural unrefined food contains the
correct balance of nutrients needed. Exceptions to this are natural
fish and plant oil capsules as these can help many conditions and
coenzyme Q10 which is vital for anyone taking 'statins' (cholesterol
lowering) or 'metformin' (blood sugar lowering) medications.
considering taking any supplement, have a full count blood test to
see if it is necessary and, if it is, try consuming the natural
foods containing the missing minerals or nutrients first. See the
A-Z of Organic Nutrients and the
A- Z of Minerals.
to popular belief, taking extra
vitamin C will not stop the body
developing colds and flu or help to recover from them whereas
consuming vitamin C rich foods and juices will. Vitamin C lowers
manganese and zinc absorption, while
vitamin E helps increase manganese and zinc absorption. As a
result, a very high intake of vitamin C will require an equally high
intake of vitamin E to maintain the necessary ratio.
vital for a healthy functioning nervous system. It is also
necessary for the production of feminine hormones, the normal structure of the
bones. brain function, the formation of thyroxin (thyroid gland hormone), the
synthesis of structural proteins in the body and the metabolism of glucose.
Zinc's role in growth and well-being is enormous, starting
before birth. It is needed for healthy skin and hair, proper healing
of wounds, successful
pregnancies and male virility. It plays a vital role in guarding
against diseases and infection. It is needed to transport
vitamin A to the retina. There are 156 enzymes that require zinc
for their functioning. It has long been known that growth and sexual
maturity depend on zinc.
Alcohol and many medications forces the expulsion of zinc so foods rich in this mineral should be consumed regularly by those people that drink alcohol or take any medications.
Highest sources of zinc in milligrams per 100 grams
Oysters 78.6 mg
Chlorella 71 mg
Wheat germ 16.7 mg
Beef 12.3 mg
Calf's liver 11.9 mg
Hemp seeds 11.5 mg
Pumpkin and squash seeds 10.3 mg
Sesame and watermelon seeds 10.2 mg
Bamboo shoots, endives and gourds 9 mg
Chervil (herb) 8.8 mg
Lamb 8.7 mg
Venison 8.6 mg
Alfalfa seeds (sprouted), amaranth leaves, Crimini mushrooms, Irish moss and tea 8 mg
Crab 7.6 mg
Lobster 7.3 mg
Agave, basil, broccoli, buffalo, elk, emu, oats, ostrich, spinach and turkey 7 mg
Cocoa powder 6.8 mg
Asparagus, chicken livers, laver seaweed, mushrooms, parsley and rice bran 5.7 mg
Cashew nuts 5.6 mg
Pork 5.1 mg
Jute (herb), lemon grass, mung beans, Portobello mushrooms, radishes and shiitake mushrooms 5 mg
Agar seaweed, butterbur, cauliflower, chicory, Chinese cabbage, chives, coriander, green beans, lentils, lettuce, okra, rocket, spring onions, summer squash, Swiss chard, tomatoes and wasabi (yellow) 3.4 mg
Peanuts 3.3 mg
Cheddar cheese 3.1 mg
Mozzarella cheese 2.9 mg
Anchovies and rabbit 2.4 mg
Cabbage, cucumber, jalapeno peppers, , kidney beans, navy beans, spirulina and turnip greens 2 mg
Mussels 1.6 mg
Arrowroot, artichokes (globe), beetroot, bell peppers, black eyed peas, borage, broad beans, Brussel sprouts, butter beans, cabbage, carrots, celery, chilli peppers, courgettes, dandelion greens, garlic, horseradish, kale, kelp, mustard greens, peas, pinto beans, potatoes, pumpkin, turnips, Swede, sweet potato, tomatoes (red), wakame (seaweed), watercress and winged beans 1.2 mg
together with zinc improves the absorption of
vitamin D, the vitamin which aids in the absorption of
Antioxidant and cancer warning
Antioxidants derived from
food sources play a vital role in keeping free radicals in check, but the
latest studies call into question high levels of antioxidant
supplementation. Among the most popular antioxidant supplements are
beta-carotene, the pre-cursor form of
vitamin A or lycopene
lutien. Taking these supplements containing high doses, instead
of consuming natural foods containing these nutrients, can have the opposite
effect desired and actually protect cancerous tumour cells from the body's
Antioxidants can even accelerate the growth of early tumours or
precancerous lesions in high-risk people such as smokers and patients with
chronic obstructive pulmonary disease who receive vitamin E and N-acetyl
cysteine (NAC) to relieve mucus production.
This highly intricate interdependency of bodily processes, organic
nutrients and minerals shows that taking too much vitamin C, or any
other nutrient, can have a disturbing, and possibly a devastating,
effect on the human body.
NOTE: Never buy supplements over the internet from unknown
suppliers. The tablets could contain anything even poisonous
Supplement overdose warning
Taking large doses of
the fat-soluble vitamins A,
E, and K can cause problems and even some standard doses may interfere with certain prescription medicine. Some people may experience adverse effects from too much calcium or iron. See
A-Z of Organic Nutrients and
A-Z of Minerals for adverse reactions of each nutrient.
It is very easy to
overdose when taking supplements. This would not happen with food as
the body simply expels that which it does not require and, in most
cases, one would not be able to consume enough food to overdose
whereas tablets are concentrated forms.
If the doctor advises
that a nutrient is showing as in low supply in the body simply
consume the foods that contain this nutrient more often.
may cause quick spikes in blood calcium levels that have been linked
to risky lipid levels which can significantly increase the risk of
heart attack, whereas calcium in food is likely to be absorbed more
slowly. Get calcium from dairy products, green leafy vegetables and
oily fish with edible bones, such as sardines. These foods
surprisingly also contain calcium’s necessary cofactor of vitamin D.
Other than this only
vegetarians may be lacking in certain vitamins such as
B12. A normal balanced diet using the information provided by
Nature Cures will provide all that is required for good health.
Side effects of supplements
extracts can cause many adverse reactions such as heart, kidney or
liver problems, aches, allergic reactions, fatigue, nausea, pains
Some body building,
weight loss and sexual enhancement supplements can be spiked with
medications including steroids, sildenafil (Viagra), tadalafil (Cialis),
and sibutramine (Meridia). These can be especially dangerous because
they can cause strokes, acute liver injury, kidney failure,
pulmonary embolism (blood clots in the lung) and even be fatal.
Taking high doses of
iodine with anti-thyroid medications can cause the body to produce
too little thyroid hormone.
The following is a
guide to recommended daily requirements of nutrients and the upper
limits. This should all be consumed from natural foods and a list of
them all can be found on the
A-Z of Organic Nutrients and the
A-Z of Minerals.
(from all sources)
Vitamin B3 (niacin)
Vitamin B9 (foliate, folic acid)
Vitamin C (ascorbic acid)
ages 19 to 70; 800 IU ages 71 and up
ages 19 to 70; 800 IU ages 71 and up
22 IU (natural)
33 IU (synthetic)
22 IU (natural)
33 IU (synthetic)
1500 IU (natural)
1100 IU (synthetic)
400 mg to
600 mg for an adult between 30 and 50. 1000 mg for growing
children, adults up to 30 and over 50 and pregnant or
400 mg to
600 mg for an adult between 30 and 50. 1000 mg for growing
children, adults up to 30 and over 50 and pregnant or
through age 50; 2,000 mg ages 51 and up
20 mcg for
0.2 mcg to 45 mcg for lactating females.
1 mg for
adults and for children up to 0.25 to 0.5 mg
1 mg for
adults and for children up to 0.25 to 0.5 mg
pregnancy 125 mcg and during lactation 150 mcg
200 mcg for
children and 1000 mcg for adults
450 mg for
pregnant or lactating women
(from supplements only)
2.5 to 7 mg
2.5 to 7 mg
and 500 mcg
and 450 mcg
Complications of malnutrition
The body is well equipped to
deal with traces of anything that is
ingested by mouth or absorbed through the skin, eyes or lungs.
It is the constant over exposure and consumption of unnatural
chemicals and poor quality foods that cause a chain reaction to
take place within the body. When any phytonutrients are missing
in the diet or have been expelled or used up by the body, it
begins to slowly and subtly degrade and this becomes more rapid
the older a person becomes.
At first, there will be signs such as catching colds and
infections more often. Obesity, skin irritations and rashes,
brittle nails, poor hair quality, allergies, digestive upsets,
bowel disorders, infertility, kidney stones, gall stones,
tinnitus, hearing and visual disorders, dental problems,
respiratory disorders, asthma, aching joints, back problems,
chronic fatigue syndrome (ME), nerve problems, depression,
anxiety, irritability and insomnia can all be caused by nutrient
deficiency and chemical imbalances within in the body.
If the diet is not improved promptly and
exposure to powerful and toxic chemicals is not eliminated,
these conditions will gradually cause the breakdown of other
processes within the body and vital organs will become affected.
Once the heart, liver, pancreas, spleen, kidneys, lungs and
brain are involved, the damage can become irreversible. This
then leads to far more serious breakdowns such as liver disease,
diabetes, heart attack, kidney failure, stroke, Parkinson's,
Alzheimer's, Multiple Sclerosis, schizophrenia, psychosis and an
inept immune system leading to serious and difficult to treat
infections and conditions such as HIV/AIDS and cancer.
It varies, from person to person, just how
fast this degradation of processes will take place and that
depends upon the individual's metabolism, lifestyle, location,
climate, weight, the mother's diet and health during pregnancy,
infant and childhood diet, chemical exposure, mental attitude
and government, education, doctor, peer and media influences.
The most obvious and simple way to halt this
degradation is to provide the body with all the nutrients,
fibre it needs to recover
and reduce the intake of high fat animal protein.
It is also very important to drastically reduce
the constant exposure to harmful chemicals as much as
is possible. Switch to additive free foods and natural products
for personal cosmetic and domestic use.
Health and Hygiene page for ways to cut out domestic
Eliminate medications, recreational drugs,
alcohol, coffee and sugar all of which put a huge strain on the
liver's capabilities. Humans are fortunate that their liver can
regenerate and, as it is the father of all organs responsible
for the correct balance of processes within the body, it should
be the main organ we care for the most.
Animals fats, sugar, alcohol,
medications, recreational drugs, artificial chemicals, heavy
metals and LDL cholesterol are all flushed from the body through
processes involving the liver. When the liver becomes overworked
and undernourished it's vital processes will begin to diminish.
If ignored these poisons in the body will start to affect other
organs and the bones. Then, if it is still ignored, it will
eventually collapse and the result is an early death if failure
of other organs or disease has not already resulted in death.
The only way to avoid serious illness, or
recover from the same, is to consume a wide variety of natural
organic whole foods which includes more whole grains, fish,
fruit and vegetables of all colours, legumes, herbs, spices,
seeds and nuts. At the same time exposure to chemicals and over
consumption of unhealthy processed and refined foods must be
eliminated as much as is possible.
Often body weight is no indication of
nutrient deficiency as those that are obese and consume too much
food are more likely to be suffering from a deficiency of
essential nutrients as those who are under weight. When the
liver is working well and the correct nutrients are in place
within the body, weight will automatically normalise. As
metabolism increases the extra activities will adjust the weight
naturally. Over consumption of alcohol, fats, starches, sugar, corn syrup,
processed foods and lack of exercise will lead to being over weight.
Higher calorie natural foods means higher
nutritional values and so calorie counting is pointless if
complete overall health is the aim. Healthy
omega 3 and
omega 6 fats are essential to absorb many fat soluble
phytonutrients such as
carotenoids so avoiding this type of fats and oils is
detrimental to the health. So forget counting calories and
concentrate on eating the widest spectrum of colours of natural
foods and never go hungry.
When hunger strikes, too often and for too
long, the body switches on it's protective fat storing process.
Then the next food that is consumed will be converted in fat to
be stored in case of future hunger attacks. Eating little and
often is always the best way to ensure a healthy system and
lower fat storage. This fat will be especially stored around the
abdomen and will make the liver sluggish and less efficient.
If the liver is taken good care of, the
quality and length of life can be extended.
Daily Morning Liver
These ingredients together taken in a glass of warm water first thing in the morning
will detoxify the liver:
Liver page for more natural cleansing remedies
THE NATURE CURES
HIGH NUTRIENT DIET
The following is the Nature Cures guide to
the ultimately healthy and nutritious foods that will provide
all the body requires to protect against and fight off illness
and disease and keep everything in perfect working order.
Nature Cures green tonic
This is a highly nutritious green 'smoothie' is very rich in antioxidants, essential fatty acids, fibre, carotenoids, minerals and vitamins including all of the B complex and the eight amino acids required to build the body's muscles and cells. Banana skin is a rich source of fibre, lutein, magnesium, potassium, tryptophan and vitamins B6 and B12. This tonic will provide and energy boost and is useful for everyone, especially those recovering from any illness, injury or surgery or suffering from any nutrient deficiencies and should be consumed everyday.
Mix all the ingredients in a powerful blender with some mineral or coconut water, blend together and drink immediately.
It is important to consume organic
food wherever possible and especially the following which are
known to contain powerful toxic pesticide, herbicide and
Mange toute peas
Growing your own produce is
obviously the best way to ensure it is organic and many
vegetables, herbs, spices and fruits can be grown in pots.
Buying organic seeds is far less expensive and herbs are
especially full of vital phytonutrients and can be grown all
year round on a sunny windowsill indoors. Citrus fruit bushes
can also be grown near a sunny window inside and they will
provide the daily vitamin C which the body requires. Organic
root vegetables, which contain many of the essential minerals
and nutrients, can be grown from seeds in tall tubs and canvas
bags on a balcony, patio or roof garden.
One of the best ways to gain a broad spectrum of high quality
phytonutrients in a concentrated form is by consuming sprouted
grains, legumes, nuts and seeds. These are easily grown in a jam
jar on the window sill with just a simple daily rinse of water.
Another way is to grow them in a small tray on damp kitchen roll
like cress. Spray with water once or twice a day in hot weather.
Seeds, legumes, grains and nuts that can be sprouted
Micro Diet Sprouts page for more information.
Purchasing a powerful juicer of at least 900 watts and juicing
vegetables, herbs and fruits is another way of gaining high
nutrition without the bulk and starch. Cooking vegetables and
fruits kills many of the live nutrients so, when a food is
inedible when it is raw, the best way to consume the nutrients is in juice
Juice page for recipes.
The lacto acid produced when pickling vegetables, herbs, spices
and fruits, using just unrefined sea salt and water, provides extra probiotics to the diet which are
essential for a healthy digestive system. These pickles can be produced easily at home
and will preserve these foods for up to one year.
Brine Pickling page.
Drink at least 6 glasses of bottled natural
everyday to gain essential minerals that can lack in the diet and cleanse the
intestines, organs and blood and rehydrate the brain. Green tea with lemon and
honey can cleanse the system and help with weight loss. Herbal teas can provide
many essential nutrients and detoxify the system.
Fizzy drinks and prepacked fruit juices often contain high
sugar content, corn syrup or artificial sweeteners such as aspartame which cause
more strain on the liver as well as other detrimental health conditions such as
Aspartame Dangers and
the Sugar Dangers
Choose one meat to consume three or four times a week. Portion size should never be
larger than your own clenched fist and this includes children's portions. Beef
should be pasture raised, organically reared and grass fed and poultry should be
organic and free range. Avoid eating chicken skin or the fat of any meat and
cook well to avoid infections with parasites and bacteria. Organ meats are especially nutritious and should be consume once a week.
poultry and game bird,
venison are the best meats to consume.
NOTE: Avoid all processed meats like bacon, ham and sausages.
To gain the essential oils and vitamins (especially
needed by the body, fish and especially oily fish should be consumed at least
three times a week.
Naturally fed farmed fish
is not usually contaminated by mercury and other ocean pollutants like
deep sea caught fish can be but may be lower in vitamin D.
and cottage cheese,
green tea and algae, such as
spirulina and sulphur-rich foods
can help eliminate heavy
metals, such as mercury, from the body.
Shellfish is high in
cholesterol but provides many essential minerals so should be consumed
once a week.
NOTE: Avoid larger fish such as swordfish and marlin as they are often very contaminated with mercury.
Egg yolks are very rich in many nutrients required by the human body such as vitamins
A, B1, B2, B3, B5, B6, B7, B9, B12, D, E and K and minerals such as calcium, chromium, copper, fluoride, iodine, iron, lithium, magnesium, molybdenum, phosphorus, selenium, sodium and zinc.
NOTE: There are high levels of a protein called avidin in raw egg whites which bind to vitamin B7 (biotin) which may cause a deficiency of this vitamin if consumed over a few months. When cooked, avidin is partially denatured and binding to biotin is reduced. However one study showed that 30-40% of the avidin activity was still present in the white after frying or boiling so consumption of cooked egg whites should be limited to about three times a week whereas egg yolks, that contain most of the nutrients and no avidin, should be consumed more often. The other alternative is to eat extra foods rich in vitamin B7 the same day as eating egg whites. See vitamin B7.
Organic plain yoghurt with live cultures and kefir milk should be consumed on a daily
basis to provide additional friendly bacteria to the intestines. They
are best consumed an hour before a main meal to reduce the destruction
of these organisms by the stomach acids. Cheese provides the B
vitamins and many other essential nutrients but also contain cholesterol
fats so should be limited to about three times a week. Organic goat's milk
is as tasty and nutritious as cow's milk but without the lactose which
many find intolerable. It also does not have the hormones or antibiotics
that can be administered to intensely farmed cows. Goat's milk is an
excellent choice especially for children and the elderly.
Whole grains supply the soluble and insoluble fibre the intestines
require to feed the friendly bacteria which help with absorption and
manufacture of certain vitamins. Fibre also aids digestion and expulsion
of excess fats. Many digestive and bowel ailments can be avoided and
resolved by eating more fibre. One tablespoon of
psyllium husks consumed daily followed by a large glass of water can
heal many digestive and bowel ailments. A selection of these grains and pseudo-grains
should be consumed at least once a day. They will also aid in weight
Only unrefined whole grain and brown or black rice should be
chosen as they have not had the nutritious part removed in processing.
Make porridge, flapjacks or muesli or add to vegetable casseroles.
Quinoa is actually a seed but can be used the same way as grains.
Like legumes, nuts
and seeds they should be fermented or sprouted or soaked and dried
before consumption to reduce
phytic acid levels.
Nature has kindly colour coded vegetables and fruits for us. Each
colour provides different essential phytonutrients therefore a
selection of each of the 6 colours should be consumed daily or at
least each colour once a week. See
Nature Colour Codes to find out more.
bell peppers (all colours),
turnips (roots and tops),
LEGUMES AND PULSES
Because these provide fibre and high levels of protein as well as many other
nutrients a selection should be consumed at least 3 times a week.
Like nuts, seeds and
grains, they also should be fermented or sprouted or soaked and
dried before consumption to reduce
phytic acid levels.
red kidney beans,
Fruit is a great cleanser of the liver and blood. It also provides many
essential nutrients such as vitamin C which is required on a daily
basis. Fresh or home juiced fruit will aid in weight loss and improve
metabolism and the immune system. Try to eat at least 3 different fruits
each day. Juicing one lemon and consuming each the day in teas, on fish
and salads and in drinks will give the system and enormous cleansing
boost. Berries are also highly nutritious and at least one should be
consumed per day. Cherries are anti-inflammatory so can provide pain
relief. Most fruits are diuretic and have antibacterial, antivirus and
antifungal properties so can relieve many ailments. They will also clean
the blood, protect the heart, lungs and the eyes and clear the skin.
grapes, kiwi fruit,
This is an important part of the diet as it provides a concentrated
form of fresh fruit's nutrient and mineral content. Dried fruit can
help avert cancerous tumours and aid digestion. It can also
replenish energy and revitalise the body instantly and should be
added to breakfasts, meals or eaten as snacks through out the day
instead of unhealthy processed food bars. Making flapjacks with
oats, honey, coconut, nuts, seeds and dried fruit can provide a way
to stop hunger and help to eliminate fat build in the body.
For skin, eye, bones and heart protection and added protein, seeds
provide an intensely packed way of gaining these benefits. They should
be added to meals and salads, hot or cold, or eaten as snacks daily.
They can also be ground using a coffee grinder then used like flour or
made into butters using rapeseed or olive oil. Like legumes, nuts and
grains, they should be fermented or sprouted or soaked and dried before
consumption to reduce
phytic acid levels.
Nuts are not just for Christmas celebrations. They are packed
with protein and phytonutrients that can protect the heart and provide
good energy through out the day. They too should be added to meals or
eaten as snacks daily and can replace meat as a source of protein.
They can also be ground using a coffee grinder then used like flour or
made into butters using rapeseed or olive oil. Nuts are high in healthy fats and only a handful
is required per day to gain the nutritional benefits. For instance, 5
walnut halves per day will suffice.
Like legumes, seeds and grains, they should be fermented or sprouted or
soaked and dried before consumption to reduce
phytic acid levels.
(flesh, oil and juice),
Most people believe herbs
are simply to add taste and aroma to meals however, the phytonutrients and
minerals in aromatic herbs possess powerful antibacterial, antifungal,
antivirus, diuretic and liver and blood cleansing properties. They
should be added to meals and steeped in hot water and taken as teas
(with honey if desired) as often as possible to gain these protective
Like common herbs, all herbs have been tried and tested on humans for thousands
of years by our ancestors as natural medicines and dietary supplements. They
have evolved to produce natural protection against their own infections and
parasites which, in turn, provides humans with the same protection when they
Consumed in moderation, in their natural form, is far safer than
extracting the phytochemicals and ingesting them separately. The body will
naturally take what it requires from a plant and the plant provides all the
co-factors which make the chemicals perform as they should. One of the best ways to gain
the medicinal benefits of all herbs is to steep in hot water for 20 minutes,
then strain and consume the juice.
The following is a partial list of herbs that can cleanse the liver and blood
and provide high concentrates of antioxidants, vitamins and minerals. See the
Herb and Spices
page for an A-Z list of more herbs and their nutritional and medicinal
common stinging nettles,
yellow dock root,
wild strawberry leaf
Again, spices are not there just to add taste to meals. They provide an
amazing array of powerful phytochemicals that can heal, cleanse, fight
congestion, aid digestion, protect heart, liver, pancreas, bones and
joints and improve mental cognitive function. Add them to teas and
drinks as well as meals and deserts.
cayenne pepper, cinnamon,
ginger, nutmeg, paprika,
Some premade and processed foods are healthy and nutritious especially
those using only the purest organic ingredients and no additives of any
apple cider vinegar,
aloe vera juice,
coconut oil (cold pressed virgin),
hemp seed oil,
olives in brine,
(cold pressed virgin),
rice bran oil,
To enable absorption
eat natural foods containing fat soluble
carotenoids at the same time as foods containing fats such as
hemp seed oil,
Non-heme iron is found in vegetables like spinach and
kale. Tea, as well as green leafy vegetables has oxalates that block
the absorption of
iron. To assist the body in the absorption of non-heme
iron from tea and those healthy green leafy vegetables, eat a couple
tangerine or some
mango if having
green leafy vegetables or tea with a meal or snack.
NATURE CURES RECIPES
TO AVOID NUTRIENT DEFICIENCY
The following recipes will provide the widest spectrum of essential
and have anti-inflammatory, anti-cancer, antibacterial, antivirus, antifungal,
rehydrating, diuretic, blood thinning, cholesterol lowering, detoxifying and immune system boosting properties.
Choose organic produce and consume at least once a fortnight to ensure the body
has the essential nutrients it requires.
SARDINE OR MACKEREL SALAD
Lightly stir fry mushrooms, garlic, parsley, basil, spring
onions, seaweed, paprika and black pepper in
the oil then place in bowl.
Use the same pan to make the omelette with whisked eggs, milk,
turmeric and 2 tablespoons of oats. Place the omelette on a plate and fill with the stir fry ingredients. Fold in half over filling
sprinkle with plenty of black pepper and blue cheese.
Place rice in a pan of water and simmer for 25 minutes until soft and fluffy. Then strain in a sieve and pour boiling water over the rice to remove excess starch.
While rice is cooking, wash and prepare salad ingredients.
Then place all ingredients in a large bowl and mix. Yoghurt may be added if desired for a creamier texture.
BREAKFAST OR SNACK
low fat live probiotic
Flapjacks are a great
way to gain the fibre and nutrients required through
out the day and this version also helps lower
cholesterol, protects the heart, eyes and digestive
system and, because it takes time to digest, will
also stop hunger for a long time afterwards. Makes a
great breakfast, mid morning or evening snack.
Ingredients do not
need to be measured exactly. Experiment and mix and
match fruit, nuts and seed ingredients for personal
taste and availability.
of the following
1 handful of stoned
(adds anti inflammatory pain relief especially sour
1 handful of raspberries
(increases metabolism of fats)
1 handful dried
(protects the heart and eyes)
1 handful of
goji berries (high in iron, cleanse the liver
and kidneys and protects the eyes)
1 handful of
mulberries (improves circulation, cleanses the
liver and kidneys, regulates blood sugar)
1 handful of cranberries
or blue berries
(protects the eyes, liver and against arthritis)
Preheat the oven
180C/160C fan Gas 4
ingredients into a food processor and mix to a
paste (or, if feeling strong, in a large mixing
bowl and mix manually).
If too dry add a
little water and mix further.
If too wet add
more oats. Should be a very stiff paste like
Press the mixture
into a non stick (rapeseed oil greased) baking
tray, lined with grease proof paper.
Bake for 35-45
minutes until set with crispy tops. May take longer if fresh fruit is
Take out of the
oven and cool slightly before cutting into
portion sizes then leave to get cold in the
Nutrients and benefits of the flap jack ingredients
(adds fibre and potassium)
(clears congestion, aids digestion, protects heart,
liver and joints)
(adds lots more fibre and has antibacterial,
antifungal, antivirus and rehydrating properties)
dates (protects against
heart and eye diseases)
(anti inflammatory, anti-allergy and anti hay fever
(adds vitamin C and cleanses the liver, pancreas and
(stimulates the brain and cleans the liver and
(adds protein & vitamin E, protects heart, joints
(protects against heart disease and arthritis)
(protects heart, joints and bones and aids
(pure unrefined sea salt provides essential minerals)
seeds (adds protein &
vitamin E, Protects the heart, bones and joints)
See the following pages to find out more
about how to avoid nutrient deficiencies:
"Nature cures not the physician..." Hippocrates 460 BC
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