Saturday 4 August 2012

GRAPE SEED OIL






GRAPE SEED EXTRACT AND ITS OIL IS DERIVED FROM THE SEEDS OF A GRAPE. Due to their nutritional and medicinal properties grapes, their seeds, and leaves have been used in many home remedies for centuries. Grape Seed Oil is a great source of polyphenols - flavonoids, Essential Fatty Acid - linoleic acid, vitamin E, and oligomeric proanthocyanidin. These great components make grape seed extract an asset in the treatment of many minor to severe health conditions. It has also been used in the production of massage oils and balms, hair and hygienic products, face and body moisturizers, as well as in sun blocks and sunburn ointments.

What are the Benefits of Grape Seed Oil?
Studies suggest that Grape Seed Oil and its Extract constitute anti-inflammatory, anti-oxidant, anti-histamine, anti-aging, anti allergic, antimicrobial and adaptogenic activity.  Therefore, it has been beneficial in the treatment of a number of health issues which include:-
  • Arthritis, 
  • edema, dermatitis, acne, 
  • wrinkles, dry and itchy skin, 
  • age spots, sun burns, chapped lips, wounds,
  •  bruising, stretch marks, varicose veins, hemorrhoids,
  •  chronic venous insufficiency, premature aging, premenstrual syndrome (PMS),
  •  weight loss, stress, dandruff, hair loss, warts,
  •  cardiovascular diseases especially atherosclerosis, hypertension, high cholesterol levels, diabetes, visual impairment, 
  • cataract, and macular degeneration.  
  • Studies also suggest that its free radical scavenging activity may strengthen the immune system and reduce the risk of developing cancer.

Uses of Grape Seed Oil
Acne and Dermatitis
Research suggests that the linoleic acid in the Grape Seed Oil has anti-inflammatory, anti- allergen, acne reductive, and moisture retentive properties. It contains 73% of linoleic acid which may be beneficial in the treatment of acne, dermatitis, allergic reactions, atopic eczema and dry and itchy skin. A simple remedy for these skin conditions is to apply Grape Seed Oil onto the affected skin 2-3 times daily. Regular oral intake of Grape Seed Extract supplements can also add to the benefits.
 
Age Spots and Sun Burn
The rich nutrients in Grape Seed extract have been found to protect against UV radiation, and they have been found to lighten the effects on age spots and pigmented skin caused by ultra violet rays. Threfore simply taking Grapeseed supplements daily may heal and minimize the risk of sunburn and reduce the appearance of age spots.  Applying a small amount of Grape Seed oil onto affected skin areas can also be beneficial.

 
Cancer Prevention
A few studies suggest that regular oral intake of Grape Seed Extract may suppress the development of different type of cancers and may induce apoptosis – a process that triggers the self-destruction and elimination of damaged and superfluous cells in many cellular systems. Therefore , taking Grape Seed two to three times daily may be helpful as a preventive measure for people who are at a high risk of the disease.  It may also help the liver damage and other side effects caused by chemotherapy medication.


Diabetes
A number of intensive studies have shown that oral intake of linoleic acid can reduce the complications associated with Diabetes..Therefore, regular consumption of Grape Seed Extract, which is rich in linoleic acid and other anti glycemic components, may help with diabetes and visual impairment in diabetics.  A recommendation is to take one teaspoon Grapeseed twice daily.

Hemorrhoids
Varicose veins, spider veins and hemorrhoids are caused by damaged blood vessels and compromise the ability of the capillaries to manage blood flow in the veins, which results in pooling of the blood inside the veins.  Grape seed oil contains oligomeric proanthocyanidin and flavonoids which are known to help with capillary integrity..Therefore, taking one teaspoon Grape Seed Oil twice daily may be beneficial for damaged vessels, impaired capillary valves and poor blood circulation that cause hemorrhoids and varicose veins.

High Blood Pressure
Recent research has shown that Grape Seed may improve damaged blood vessels and help regulate high blood pressure and high cholesterol levels.  Therefore, taking one Grape seed extract daily me help improve cardiovascular health.

Rheumatoid Arthritis
Studies have shown that Grape Seed Oil may improve the production of collagen which is important for maintaining healthy connective tissues on our joints.  Its anti- inflammatory activity may also reduce the pain caused by arthritis.  A simple remedy is to start taking 1 teaspoon of Grape Seed Oil daily on an empty stomach for 7 days and the reduce the amount to ½ teaspoon daily on an empty stomach.

Wrinkles and Stretch Marks
Studies have shown that the antioxidant activity of Grape Seed Extract may reduce to damage to skin cell and enhance the production of collagen and elastin which is important for strong and healthy looking skin. Therefore taking Grape seed supplements daily may help reduce the appearance of wrinkles, stretch marks and saggy skin.  A suggested remedy is to also apply Grape seed oil into the affected skin daily overnight.  Alternatively, one to two drops of Grape Seed oil can be added to yr face moisturizer to enhance its effectiveness.




What  the Side Effects of Grape Seed Oil?

There are not any reported side effects or drug interactions with Grape Seed Extract when taken in moderation. The FDA has issues that GRAS( Generally Recognized As Safe ) certification for Grape Seed Extract/  However, on overdose of Grape Seed Extract may cause headache, nausea, dizziness and abdominal pain.  As with any dietary oil, do not take more than the recommended dose of Grape Seed Oil because it may lead to diarrhea and soft stools. Do not take Gape Seed products if  u are allergic to grapes.  Additionally, if you are being treated for heart conditions, or are taking any cholesterol or blood pressure lowering medications of blood thinners, consult your doctor and regulate your cholesterol and pressure levels when using Grape Seed oil or its Extract for therapeutic purposes.  Grape Seed Oil is not recommended for cooking since it has a high concentration of polyunsaturated fat. Oils with high polyunsatured fat tend to quickly undergo oxidation when exposed to heat, which can cause the oil to  become rancid.

GRAPE SEED OIL RM 30.00


Wednesday 25 July 2012

ARE U SUFFERING FROM HEART DISEASES?


Are You Suffering from Heart Diseases?
Or have you been advised to undergo Angiography or Bypass?
Please Wait……………………..

Before you undergo Angiography or Bypass treatment, you must try with confidence this remedy. Insha Allah, you will be cured.
On the 18th April last year, I had to go to Sahiwaal(Pakistan) from the UK to attend the annual Khatme-e-Nabuwat conference. The day before I suffered acute pain at the place of my heart and thereafter, experienced uncomforting which continued for quite some time. I then met in Pakistan Hazrat Moulana Bashir Ahmed Usmani Sahib and disclosed to him, that when the doctors performed Angiography on me, they advised Bypass as they discovered 3 of my arteries were blocked and given a date to operate after a month.

During this period, a Hakim prescribed the remedy below which I consumed exactly for a month. A day before my bypass operation, I arrived at the Cardiology Hospital in Lahore  (Pakistan) and deposited Pak Rs. 225,000.00 towards expenses for my Bypass surgery. After taking a close look at these results and my previous results, the Doctors then asked me if I took any medication after the previous tests were carried out.

I told them of Hakim Sahebs prescribed remedy. The panel of Doctors, surprised by the results, then informed me that according to the latest reports all 3 arteries were open and functioning normally and that surgery was not required. I was refunded my deposit and told to go home.

Hazrat Moulana Bashir Ahmed Usmani Saheb himself, prepared this medicine for me and also told me of it’s ingredients and how it is prepared which is as follows:
1 Cup Fresh Lemon Juice
1 Cup Fresh Ginger Juice
1 Cup Fresh Garlic Juice
1 Cup Apple Cider Vinegar
3 Cups Honey

Mix all the juices & vinegar and boil very slowly for about half an hour until about 1 cup of contents evaporate and 3 cups remain. After it cools down, mix properly with the 3 cups of honey. Fill contents in a clean Jar and take 3 teaspoons on an empty stomach every morning. Insha Allah you will be cured.
(From Mufti Mohammed Kantharvi. London UK)

Distributed by AYP (Azaadville) for service to mankind. May Allah accept.
Please make copies and Hand out to the elderly or to people who do not have access to email. If it makes a difference only to 1 person, you will be highly rewarded by Allah. You may not know, how many persons, this can benefit.

GINGER
LEMON
GINGER


HONEY


APPLE VENIGER

Monday 23 July 2012

BLUEBERRIES AND ANTIOXIDANT


DO BLUEBERRIES STILL PROVIDE STRONG ANTIOXIDANT SUPPORT AFTER THEY HAVE BEEN FROZEN?

Yes, even after blueberries have been frozen, they can provide you with excellent antioxidant support. It's important, of course, for your blueberries to be high quality before they are frozen, and for this reason, I recommend organically grown blueberries that are firm and lively colored when purchased. Avoid blueberries that are dull in color or appear soft and watery. If purchased in a container, I recommend that you gently shake it to make sure that the blueberries are firm enough to move freely and independently.

I encourage you to pay special attention to the color of your blueberries because a large part of that color comes from the anthocyanins (antioxidant phytonutrients) in the berries. There's good research showing very little loss of anthocyanins after freezing of healthy, ripe berries so you'll hardly be losing any of these unique antioxidants if you properly freeze high-quality fresh berries.
For other antioxidant nutrients, the loss due to freezing varies from about 10-40%. 

You'll lose less than 20% of your berries' vitamin E, lutein, zeaxanthin, and beta-carotene from freezing, and that's plenty of reason to take advantage of freezing as a convenient way to enjoy blueberries even when they are out-of-season. The amount of vitamin C lost during freezing can vary widely and can be substantial, but I still recommend that you treat freezing as a very acceptable step when it comes to blueberries. While fresh blueberries still rank highest on my recommendation list, all of the trade-offs involved with frozen blueberries seem worthwhile to me. I would consider that you'd still be following the Healthiest Way of Eating if you go the frozen route when fresh berries are not available.



Wednesday 4 July 2012

IMMUNE SYSTEM



Introduction


Your ability to interact with the world around you and remain healthy is dependent to a large extent on the healthy functioning of your immune system. Your immune system is responsible for fighting foreign invaders to your body, like pathogenic bacteria and viruses, and also for destroying cells within your body when they become cancerous. Poor nutrition has been shown to result in increased infections, to slow healing from injury and infections, and to increase susceptibility to symptoms and complications from immune system dysfunction. Science has shown that immune function often decreases as we age, and recent research suggests this decrease is also related to nutrition and may be slowed or even stopped by maintaining healthy nutrition.
Medical science has established that one of the most important factors in supporting a healthy, balanced immune system is good nutrition. Research studies show that healthy eating can help in keeping your immune system ready and capable of functioning properly when necessary. The World�s Healthiest Foods provide the kind of nutrition that supports your immune functions to their fullest, while minimizing the agents that may induce or activate your immune response when it should not be active. Let�s take a look at how the World�s Healthiest Foods support optimal immune function.

What is my immune system?

Your immune system is like a finely tuned orchestra whose purpose is to defend your body from unhealthy insults from the world around you. Like an orchestra, your immune system contains many different instruments that work harmoniously together with one goal, protecting you from foreign insults that can cause damage to your body. And, like an orchestra, the different parts of your immune system must be present, play their part at the right time, and then stop when they have completed their function. The main parts of your immune system are the immune cells, the structural barriers in your body in which the majority of these cells are localized, and the specific messenger molecules that call the cells to action or tell them to stop.
The cells of your immune system are quite varied, and include the lymphocytes, or T-cells, which fight invading molecules directly, and the B-cells, which form antibodies that can respond to invading molecules or toxins. The antibodies produced by the B-cells can bind with a potentially damaging molecule or to the surface of a virus or bacteria, thereby targeting it for removal by other immune cells. Your immune system also includes thephagocytic cells, such as macrophages and neutrophils, which remove the debris created from destroying cells and tissue at the site of an infection.
The cells of your immune system are found circulating in your bloodstream or in the lymph nodes, which are located throughout your body; therefore, the immune cells themselves are spread throughout your tissues and can travel quickly when called upon. This way, your immune system is positioned so that it can minimize the entrance into your body of foreign invaders that can cause infection and disease and can quickly respond to any invaders that do manage to gain entrance into your body.
Your immune system also relies upon specific structures in your body that provide a foundation for defense. The most important structures are the barriers between the inside of your body and the outside. These barriers keep unwanted organisms and molecules from entering your body where they can do damage. Since your skin is in contact with the outside world, it is probably not surprising that your skin is an important barrier; however, it is only one part of your defensive barrier. Your gastrointestinal tract is actually the largest barrier between you and the outside world.
Your immune system also includes molecules called soluble factors. These are molecules that can recognize when your barrier has been compromised by a foreign invader or toxin and then try to heal the area of damage and remove the insult from your body rapidly. Factors such as the complement cascade, a complex group of proteins, can form an immediate response to an insult. Your immune system also can deploy signaling molecules, which are soluble factors that send messages to the immune cells located further inside the tissue that has been compromised, or into your bloodstream. These messenger soluble factors call immune cells to the site of damage and activate the cells, bringing them in full force to the infected area. These messenger molecules are called cytokines.
Your cytokines not only signal immune cells to take up action, but they also often promote an inflammatory response. The inflammatory response at a site of infection is one way your body secludes, or walls-off, an infected area. For example, if you have ever had poison ivy, or gotten a rash from eating a food to which you are allergic, you may have noticed the signs of inflammation -- redness and swelling -- surrounding the affected area. So, when we talk about the immune system, it is not one organ; it is really the types of immune cells, structures, and soluble factors, like cytokines, which are present throughout all your organs that constitute the immune system. And, your immune system gets help from your inflammatory response.
Nutritionally supporting your immune system means supporting all these sections in the orchestra.

Maintaining a healthy gastrointestinal barrier is essential for optimal immune function.

Of the physical barriers between your internal organs and the outside world, your gastrointestinal tract is of primary importance. The gastrointestinal tract is like an internal skin, but it has about 150 times more surface than does your outside skin. It also contains the largest number of immune cells of your whole body, constituting approximately 60% of your entire immune system.
It may be surprising that the gastrointestinal tract has more of your immune system localized within it than any other organ in your body; however, it has a very difficult role. Your gastrointestinal tract comes into contact with the largest amount and number of different molecules and organisms of any organ in your whole body. Just as an example, the average person ingests more than 25 tons of food over his or her lifetime.
And, unlike your skin or even your lungs, your gastrointestinal tract must figure out how to keep out damaging molecules and pathogenic organisms, while still letting in the nutrients and food components your body needs to survive. So, it has to be selective in its protection. The gastrointestinal mucosal layer has the unique role of keeping out damaging molecules and organisms, like harmful bacteria and viruses, while allowing in only the health-promoting nutrients, molecules and substances. In a perfect scenario, only the beneficial nutrients and phytonutrients are absorbed into the body, while non-beneficial substances and organisms never make it across this barrier and are excreted from your body.
The foods you eat can provide support for this barrier or cause damage to it. For instance, alcohol consumption is known to irritate the gastric (stomach) mucosal barrier. Some drugs, for example, the non-steriodal anti-inflammatory drugs like aspirin and ibuprofen, also can harm this barrier. Many nutrients in the World�s Healthiest Foods help to support a healthy barrier. Foods that are high in phosphatidylcholine or its precursor,choline, are particularly beneficial in supporting a healthy gastrointestinal barrier since phosphatidylcholine is one of the components of the protective mucosa that lines your intestinal tract and provides the first barrier defense. Studies have shown that diets low in choline result in low levels of phosphatidylcholine.
Maintaining healthy cells within the tissues that constitute your barriers, including your gastrointestinal tract is also vital for optimal health. Vitamin A plays an important role in supporting the cells of the skin, gastrointestinal tract and lungs � theepithelial cells Ã¯¿½ which constitute the main barriers that separate you from the external environment, plus vitamin A promotes the formation of the protective mucous in your gastrointestinal tract. Phosphatidylcholine is a component of your cell membranes, and therefore choline-rich foods also support healthy cell membranes. Essential fatty acids, such as those found in cold-water fish, and a healthy range ofmonounsaturated fatty acids, such as those in olive oil, can also support healthy gastrointestinal cells by promoting healthy membranes.
Finally, foods high in fiber, such as whole, fresh fruits and vegetables, promote a healthy gastrointestinal system in several ways. They are fermented by the friendly bacteria in your colon to short-chain fatty acids (SCFAs), which are used as a fuel by gastrointestinal tract cells. Studies have shown that fibers that promote SCFAs also promote a healthy gastrointestinal barrier. Fiber also promotes the removal of toxins that can adversely affect your gastrointestinal tract cells and supports healthy digestive function overall.

What nutrients support my immune system cells?

Research over the past ten years has shown that nutrition plays a major role in supporting the production and action of both the cells and the soluble factors of the immune system. Protein, antioxidants, essential fatty acids, and certain vitamins, and minerals are all key to a healthy immune system.

Protein and your immune system

Much research has shown that protein malnutrition can have a variety of untoward effects on the immune system. In fact, protein malnutrition may be an important contributing factor in HIV seroconversion (the process by which a person with primary exposure to Human Immunodeficiency Virus becomes infected with that virus). Research studies have show that deficiency of high-quality protein protein can result in depletion of immune cells, inability of the body to make antibodies, and other immune-related problems. In addition, animal studies have shown that the immune system can be significantly compromised with even a 25% reduction in adequate protein intake.
Protein is composed of the 20 amino acids your body needs for growth and repair, and some of these amino acids appear to be particularly important for immune functioning. For example, the amino acids called glutamine and arginine are being considered as nutrition therapy in pre-surgery patients because of their ability to stimulate the immune system. Interestingly, it is not just deficiency of these amino acids that can compromise the immune system, an imbalance in the ratios among amino acids can also affect the immune response.
Therefore, a diet that supports a healthy immune system should contain foods providing high-quality, complete protein, such as that found in eggs, fish, shellfish, and venison. Many vegetables and grains are also excellent sources of many of the immune-stimulating amino acids and, together with other protein sources, are particularly beneficial. The recipes on this web page provide many excellent menus for a meal with complete protein, such as the Baked Seafood with Asparagus, or Poached Fish with Chinese Cabbage.

The essential vitamins for healthy immune function

As discussed above, your body uses a variety of responses to maintain its defense against harmful pathogenic organisms in the environment; therefore, it may not be surprising that nearly all of the vitamins are necessary to maintain and promote some aspect of your immune function. Some vitamins have received more attention in the research literature since they are particularly important to a healthy immune system.
Much has been written about the role of vitamin C in supporting the immune system, in part because it has been promoted as an immune stimulant by the noted scientist and Nobel Prize Laureate, Linus Pauling. Vitamin C appears to support a decrease in the length of time and severity of symptoms associated with upper respiratory viral infections, promote phagocytic cell functions, and support healthy T-cell function. Vitamin C also provides antioxidant activity to support healing at sites of inflammation. An excellent source of vitamin C is citrus fruit. Many vegetables are also excellent sources of vitamin C, such as fresh parsley, raw cauliflowermustard greens andRomaine lettuce.
Many of the B-vitamins are also very important in supporting a healthy immune system. For example, vitamin B5 (pantothenic acid) promotes the production and release of antibodies from B-cells, and deficiency of vitamin B5 results in reduced levels of circulating antibodies. Folic acid deficiency leads to a decrease in T-cells and can result in reduced effectiveness of the soluble factors as well. Vitamin B6 deficiency consistently impairs T-cell functioning and results in a decrease in blood lymphocyte counts. Deficiencies in vitamins B1(thiamin) and B2 (riboflavin) may impair normal antibody response, and low vitamin B12appears to inhibit phagocytic cells and possibly T-cell function.
Almost all whole grains, vegetables and fruits can serve as excellent sources of at least some of these vitamins, but some vegetables are particularly beneficial since they are excellent sources of many of these immune-supporting vitamins. In particular, Romaine lettuce is an excellent source of vitamins B1, B2, C, and folate. Cooked turnip greens and boiled spinach are excellent sources of folate, vitamin B6 and vitamin C. And cooked cauliflower is an excellent source of vitamin C and folate and a very good source of vitamin B5 and B6. Raw crimini mushrooms are also an excellent source of vitamin B2 and vitamin B5. Red bell peppers are an excellent source of vitamin B6. Vitamin B12 can be obtained from protein-providing foods such as fishshellfishvenison and calf's liver.
The fat-soluble vitamins, vitamin Avitamin E and vitamin K are also important to overall health. Vitamin A deficiency has been shown to impair antibody function and T-cell activity. Vitamin E is an important antioxidant and supports a healthy inflammatory response. Vitamin E is also an important component of all cell membranes and promotes healthy cellular functioning overall. T-cells and B-cells from vitamin E-deficient animals show depressed responses, and tumors have been shown to grow faster in vitamin-E deficient animals. Vitamin K supports a healthy blood-clotting ability in your body, and this is necessary for seclusion of areas of infections and injury in the healing process. Cooked turnip greens and boiled mustard greens, mentioned above, are also excellent sources of vitamins E and A, as well as boiled Swiss chard. Other excellent sources of vitamin A include many vegetables such as spinach, freshparsley and carrots. Concentrated sources of vitamin K include raw cauliflower, as well as most green vegetables such asspinach and asparagus.

Minerals that support your immune system

Zinc is one of the minerals in food that has received the most attention for its ability to support immune function. Zinc is a potent immunostimulant, and its deficiency can result in profound suppression of T-cell function. Children with severe zinc deficiencies show signs of growth retardation and susceptibility to infections. However, an excess of zinc has also shown negative effects on immune function and can inhibit thephagocytic cells (macrophages and neutrophils). So, maintaining adequate but not excessive levels of zinc is important. This is one reason food is such an excellent source of obtaining nutrition versus supplementation; food contains a balanced variety of the micronutrients whereas supplementation with individual nutrients can lead to too much of some and not enough of others. Healthy levels of zinc can be provided by including the good sources of zinc, such as boiled Swiss chard,collard greens, and both summer squash and winter squash, or the very good or excellent sources of zinc like lamb, raw crimini mushrooms and calf's liver in your diet.
Many other minerals are important in supporting immune function. Clinical research studies have shown that irondeficiency results in impaired response to antibodies, and defective phagocytic cell functioning. Copper deficiency is associated with an increase in infections and may impair development of immune cells such as T-cells and the phagocytic cells. Selenium and manganese are important for supporting healing from inflammation and may be immunostimulants. Selenium can be obtained from fish and shellfish, as well as tofuand whole grains. Excellent sources of copper are turnip greens,calf's liver and raw crimini mushrooms, and very good sources include spinach, asparagus and summer squash and boiled Swiss chard. Iron can be provided by fresh parsley, spices such asthyme or cinnamontofubeans and peas, and many other vegetables such as spinach and Romaine lettuce.

Antioxidants and phytonutrients that promote healthy immune function

Reactive oxygen species, free radicals and other damaging molecules are generated at sites of infection and inflammation. Your body needs these molecules at the site of infection to help kill unhealthy cells; however, when your antioxidant systems are not functioning, or when not enough antioxidants are present in your diet, these molecules are not disarmed after they have done their jobs and can become damaging to healthy tissue as well. Many fruits and vegetables provide antioxidants and phytonutrients that help maintain healthy tissue around the sites of infection and support healing. Fruits and vegetables, especially colored foods like strawberries, cherries, carrots, andtomatoes contain many beneficial phytonutrients with antioxidant potential. More detailed information on the health benefits of phytonutrients can be obtained from the FAQ: �What is the Special Nutritional Power Found in Fruits and Vegetables�.

Are there foods that are bad for my immune system?

Your immune system is not just involved in fighting invaders like bacteria, but also becomes activated when you eat foods to which you are intolerant or allergic. Reactions to allergic foods can be quick, like the anaphylactic reaction often seen with peanut or shellfish allergies, but food allergy reactions can also be delayed and cause a number of symptoms like headaches, fatigue, muscle aches, rashes and other systemic (whole body) effects. The most common allergenic foods include peanuts and shellfish, cow�s milk, wheat, and soy; however, everyone is unique in their food intolerances and allergies.
Processed foods and foods produced with pesticides or not grown organically may also be problematic for your immune function. Toxic metals such as cadmium, lead and mercury are immunosuppressive. Some pesticides and preservatives can negatively effect the gastrointestinal lining. Food additives can also have untoward effects on the nutrient content of the food. For example, sulfites destroy thiamin-vitamin B1 in foods to which they have been added.

How do I keep a healthy balance in my immune system?

Your immune system is developed to be able to kill cells, such as bacteria cells or viruses; your immune cells can act against cancer cells within your body as well if it is able to tell that these cells are unhealthy to you. However, without proper control and the ability to differentiate healthy from unhealthy cells, your immune system can mistakenly kill your own healthy cells. Your inflammatory response is also developed to support healing, but when this response becomes overly active, it can become destructive. Autoimmune system diseases like rheumatoid arthritis and multiple sclerosis, susceptibility to infections, and wounds that won�t heal are some of the repercussions of immune system imbalance and dysfunction. Therefore, healthy immune and inflammatory responses must maintain a delicate balance to achieve protection without causing self-destruction.
Your body has a complex means of recognition on your cells' membranes to help your immune system. Some specific soluble factors of your immune system are also involved in turning-off your immune response. How well these responses function is defined in part by your genes; however, recent research has suggested that diet plays a much larger role in autoimmune system dysfunction than was once thought. For example, research has shown an association with low levels of vitamin Dand increased risk of some autoimmune diseases, such as multiple sclerosis. Concentrated sources of vitamin D includecow's milk eggs and shellfish such as shrimp and fish such ascod.
The omega-3 fatty acids, which are produced in your body from the essential omega-3 fat � alpha-linolenic acid Ã¯¿½ have been studied for their effects on the immune system and inflammatory response. Diets low in omega-3 fatty acids are associated with chronic inflammatory conditions and autoimmune diseases. In order to achieve a more beneficial ratio of omega-3 fatty acids in your body, it is important to decrease the amount of omega-6 fatty acids in your diet, while increasing the amount of omega-3 fatty acids. This can be accomplished by reducing your consumption of meats, dairy products, and refined foods, while increasing consumption of the omega-3 rich foods such as wild-caught cold-water fish likesalmonflaxseed oilwalnuts, and leafy green vegetables.

Weight-management, nutrient-dense foods and the immune system

Research and clinical observations suggest that obesity is associated with immune dysfunction. For example, increases in the incidence of infectious illness and infection-related mortality are found in obese people. An increase in inflammation has also been seen with an increase in weight in individuals. Some studies have shown an association between high cholesterol and susceptibility to infections as well. Therefore, maintaining a healthy weight and healthy cholesterol levels may also be beneficial to your immune system's functioning.
Eating nutrient-dense whole foods is one way to provide your body with the full spectrum of nutrients it needs while keeping calorie intake to a healthy level. The World�s Healthiest Foods are analyzed for their nutrient density. Foods such as cooked turnip greens, boiled Swiss chard, raw crimini mushrooms, boiled mustard greens, boiled asparagus and Romaine lettuce provide a broad spectrum of the key micronutrients that support healthy immune function and are therefore recommended as part of an immune-enhancing diet.

What can I do to support and maintain a healthy immune system?

  • Provide support for the physical barriers in your body.
  • Support a healthy digestive process. In particular, the acidic environment provided in your stomach and the presence of digestive enzymes can destroy some bacteria and viruses that you ingest in food, and therefore, provides protection for your body.
  • Consume adequate protein and healthy fats.
  • Provide for balanced immune and inflammatory functions. Clinical studies have shown that maintaining a healthy balance between omega-3 and omega-6 fatty acids is one way to support balance in your immune and inflammation responses system. Research indicates a ratio of omega-3 to omega-6 fats of 1:4 is health-promoting.
  • Provide micronutrients and phytonutrients that support healthy immune function.
  • Decrease intake of allergens and toxins. Eating whole grains, fresh, organically grown fruits and vegetables, wild-caught fish, and meat and eggs from organically raised animals is one way to minimize the intake of toxins and unhealthy molecules that can inhibit your immune system�s ability to protect your health.
  • Maintain healthy weight and cholesterol levels. Basing your diet on nutrient-dense foods, such as those found in the World�s Healthiest Foods nutrient-dense food list, is one way to decrease calorie consumption while consuming optimal levels of micronutrients and immune-supporting phytonutrients.
  • Beck MA. Antioxidants and viral infections: host immune response and viral pathogenicity. J Am Coll Nutr. 2001;20(5):384S-388S. 2001. PMID:11603647.
  • Blusztajn JK. Choline, a vital amine. Science. 1998;281:794-795. 1998.
  • Calviello G, Palozza P, Maggiano N, et al. Cell proliferation, differentiation, and apoptosis are modified by n-3 polyunsaturated fatty acids in normal colonic mucosa. Lipids. 1999;34:599-604. 1999.
  • Cunningham-Rundles S. Analytical methods for evaluation of immune response in nutrient intervention. Nutr Rev. 1998;56:S27-S37. 1998.

PUMPKIN SEEDS

Pumpkin seeds


Pumpkin seeds
Subtly sweet and nutty with a malleable, chewy texture, the roasted seeds from inside your Halloween pumpkin are one of the most nutritious and flavorful seeds around. While pumpkin seeds are available year round, they are the freshest in the fall when pumpkins are in season.
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family. 

Nutrients in
Pumpkin Seeds
0.25 cup (32.25 grams)
Nutrient%Daily Value

manganese73.5%

tryptophan53.1%

magnesium47.7%

phosphorus39.7%

copper21.5%

protein19.5%

zinc16.8%

iron15.7%

Calories (180)10%

This chart graphically details the %DV that a serving of Pumpkin seeds provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Pumpkin seeds can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Pumpkin seeds, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Pumpkin Seeds May Promote Prostate Health
Benign prostatic hypertrophy, or BPH, is a condition that commonly affects men 50 years and older in the United States. BPH involves enlargement of the prostate gland. One of the factors that contributes to BPH is overstimulation of the prostate cells by testosterone and its conversion product, DHT (dihydrotestosterone). Components in pumpkin seed oil appear able to interrupt this triggering of prostate cell multiplication by testosterone and DHT, although the exact mechanism for this effect is still a matter of discussion. Equally open for discussion is the relationship between pumpkin seed oil extracts (which could be purchased in the form of a dietary supplement) and pumpkin seeds themselves. The prostate-helpful components found in the oil extracts are definitely found in the seeds; the only question is whether the amount of seeds eaten for a normal snack would contain enough of these prostate-supportive components. The carotenoids found in pumpkin seeds, and the omega-3 fats found in pumpkin seeds are also being studied for their potential prostate benefits. Men with higher amounts of carotenoids in their diet have less risk for BPH; this is the connection that has led to an interest in pumpkin seed carotenoids.
Zinc is one further nutrient found in pumpkin seeds that might impact prostate function. The fact that pumpkin seeds serve as a good source of zinc may contribute to the role of pumpkin seeds in support of the prostate. However, studies about the relationship between zinc and BPH show mixed results, and more research is needed to determine the circumstances under which zinc might be helpful versus harmful.
Protection for Men's Bones
In addition to maintaining prostate health, another reason for older men to make zinc-rich foods, such as pumpkin seeds, a regular part of their healthy way of eating is bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. Almost 30% of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture. A study of almost 400 men ranging in age from 45-92 that was published in the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine.
Anti-Inflammatory Benefits in Arthritis
The healing properties of pumpkin seeds have also been recently investigated with respect to arthritis. In animal studies, the addition of pumpkin seeds to the diet has compared favorably with use of the non-steroidal anti-inflammatory drug indomethacin in reducing inflammatory symptoms. Importantly, though, pumpkin seeds did not have one extremely unwanted effect of indomethacin: unlike the drug, pumpkin seeds do not increase the level of damaged fats (lipid peroxides) in the linings of the joints, a side-effect that actually contributes to the progression of arthritis.
A Rich Source of Healthful Minerals, Protein and Monounsaturated Fat
In addition to their above-listed unique health benefits, pumpkin seeds also provide a wide range of traditional nutrients. Our food ranking system qualified them as a very good source of the minerals magnesiummanganese and phosphorus, and a good source of ironcopperprotein, and as previously mentioned, zinc. Snack on a quarter-cup of pumpkin seeds and you will receive 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc.
Pumpkin Seed Phytosterols Lower Cholesterol
Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.
Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." But why settle for an imitation "butter" when Mother Nature's nuts and seeds are a naturally rich source of phytosterols—and cardio-protective fiber, minerals and healthy fats as well?
In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States.
Of the nuts and seeds typically consumed as snack foods, pistachios and sunflower seeds were richest in phytosterols (270-289 mg/100 g), closely followed by pumpkin seeds(265 mg/100 g). (100 grams is equivalent to 3.5 ounces.) Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams) of all nuts and seeds, while English walnuts and Brazil nuts had the lowest (113 mg/100grams and 95 mg/100 grams).
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious, and nutritious, that they can be enjoyed throughout the whole year.
Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family. The most common genus and species name for pumpkin is Cucurbita maxima.
Pumpkins, and their seeds, were a celebrated food of the Native American Indians who treasured them both for their dietary and medicinal properties. The cultivation of pumpkins spread throughout the world when the European explorers, returning from their journeys, brought back many of the agricultural treasures of the New World. While pumpkin seeds are featured in the recipes of many cultures, they are a special hallmark of traditional Mexican cuisine. Pumpkin seeds have recently become more popular as research suggests that they have unique nutritional and health benefits.
Today, the leading commercial producers of pumpkins include the United States, Mexico, India and China.
Pumpkin seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the pumpkin seeds are covered and that the store has a good product turnover so as to ensure the seeds' maximal freshness. Whether purchasing pumpkin seeds in bulk or in a packaged container, make sure that there is no evidence of moisture or insect damage and that they are not shriveled. If it is possible to smell the pumpkin seeds, do so in order to ensure that they are not rancid or musty.
Pumpkin seeds should be stored in an airtight container in the refrigerator. While they may stay edible for several months, they seem to lose their peak freshness after about one to two months.
Tips for Preparing Pumpkin Seeds
While most stores sell pumpkin seeds, it is fun and easy to make your own. To do so, first remove the seeds from the pumpkin's inner cavity and wipe them off with a paper towel if needed to remove excess pulp that may have stuck to them. Spread them out evenly on a paper bag and let them dry out overnight.
Place them in a single layer on a cookie sheet and light roast them in a 160-170°F (about 75°C) oven for 15-20 minutes. By roasting them for a short time at a low temperature you can help to preserve their healthy oils.
A Few Quick Serving Ideas
  • Add pumpkin seeds to healthy sautéed vegetables.
  • Sprinkle pumpkin seeds on top of mixed green salads.
  • Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
  • Add chopped pumpkin seeds to your favorite hot or cold cereal.
  • Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
  • Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground pumpkin seeds.
For some of our favorite recipes, click Recipes.
Pumpkin seeds are not a commonly allergenic food and are not known to contain measurable amounts of oxalates or purines.
Pumpkin seeds are a very good source of the minerals phosphorus, magnesium and manganese. They are also a good source of other minerals including zinc, iron and copper. In addition, pumpkin seeds are a good source of protein.
For an in-depth nutritional profile click here: Pumpkin seeds.
In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Pumpkin seeds is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.


Pumpkin Seeds
0.25 cup
32.25 grams
180.28 calories
NutrientAmountDV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
manganese1.47 mg73.57.3very good
tryptophan0.17 g53.15.3very good
magnesium190.92 mg47.74.8very good
phosphorus397.64 mg39.84.0very good
copper0.43 mg21.52.1good
protein9.75 g19.51.9good
zinc2.52 mg16.81.7good
iron2.84 mg15.81.6good
World's Healthiest
Foods Rating
Rule
excellentDV>=75% OR
Density>=7.6 AND DV>=10%
very goodDV>=50% OR
Density>=3.4 AND DV>=5%
goodDV>=25% OR
Density>=1.5 AND DV>=2.5%
In-Depth Nutritional Profile for Pumpkin seeds
  • Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California. 1983.
  • Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
  • Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996.
  • Hyun T, Barrett-Connor E, Milne D. Zinc intakes and plasma concentrations in men with osteoporosis: the Rancho Bernardo Study. Am J Clin Nutr, Sept. 2004:80(3):715-721. 2004. PMID:15321813.
  • Jayaprakasam B, Seeram NP, Nair MG. Anticancer and antiinflammatory activities of cucurbitacins from Cucurbita andreana. Cancer Lett 2003 Jan 10;189(1):11-6. 2003.
  • Phillips KM, Ruggio DM, Ashraf-Khorassani M. Phytosterol composition of nuts and seeds commonly consumed in the United States. J Agric Food Chem. 2005 Nov 30;53(24):9436-45. 2005. PMID:16302759.
  • Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.
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