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Three days of fasting can renew your entire immune system

A person’s entire immune system can be rejuvenated by fasting for as little as three days as it triggers the body to start producing new white blood cells, a study suggests
Fasting for as little as three days can regenerate the entire immune system, even in the elderly, scientists have found in a breakthrough described as “remarkable”.

Although fasting diets have been criticised by nutritionists for being unhealthy, new research suggests starving the body kick-starts stem cells into producing new white blood cells, which fight off infection.

Scientists at the University of Southern California say the discovery could be particularly beneficial for people suffering from damaged immune systems, such as cancer patients on chemotherapy.

It could also help the elderly whose immune system becomes less effective as they age, making it harder for them to fight off even common diseases.

The researchers say fasting “flips a regenerative switch” which prompts stem cells to create brand new white blood cells, essentially regenerating the entire immune system.

“It gives the ‘OK’ for stem cells to go ahead and begin proliferating and rebuild the entire system,” said Prof Valter Longo, Professor of Gerontology and the Biological Sciences at the University of California.

“And the good news is that the body got rid of the parts of the system that might be damaged or old, the inefficient parts, during the fasting.

“Now, if you start with a system heavily damaged by chemotherapy or ageing, fasting cycles can generate, literally, a new immune system.”

Prolonged fasting forces the body to use stores of glucose and fat but also breaks down a significant portion of white blood cells.

During each cycle of fasting, this depletion of white blood cells induces changes that trigger stem cell-based regeneration of new immune system cells.

In trials humans were asked to regularly fast for between two and four days over a six-month period.

Scientists found that prolonged fasting also reduced the enzyme PKA, which is linked to ageing and a hormone which increases cancer risk and tumour growth.

“We could not predict that prolonged fasting would have such a remarkable effect in promoting stem cell-based regeneration of the hematopoietic system,” added Prof Longo.

“When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged,” Dr Longo said.

“What we started noticing in both our human work and animal work is that the white blood cell count goes down with prolonged fasting. Then when you re-feed, the blood cells come back. So we started thinking, well, where does it come from?”

Fasting for 72 hours also protected cancer patients against the toxic impact of chemotherapy.

“While chemotherapy saves lives, it causes significant collateral damage to the immune system. The results of this study suggest that fasting may mitigate some of the harmful effects of chemotherapy,” said co-author Tanya Dorff, assistant professor of clinical medicine at the USC Norris Comprehensive Cancer Center and Hospital.

“More clinical studies are needed, and any such dietary intervention should be undertaken only under the guidance of a physician.”

“We are investigating the possibility that these effects are applicable to many different systems and organs, not just the immune system,” added Prof Longo.

However, some British experts were sceptical of the research.

Dr Graham Rook, emeritus professor of immunology at University College London, said the study sounded “improbable”.

Chris Mason, Professor of Regenerative Medicine at UCL, said: “There is some interesting data here. It sees that fasting reduces the number and size of cells and then re-feeding at 72 hours saw a rebound.

“That could be potentially useful because that is not such a long time that it would be terribly harmful to someone with cancer.

“But I think the most sensible way forward would be to synthesise this effect with drugs. I am not sure fasting is the best idea. People are better eating on a regular basis.”

Dr Longo added: “There is no evidence at all that fasting would be dangerous while there is strong evidence that it is beneficial.

“I have received emails from hundreds of cancer patients who have combined chemo with fasting, many with the assistance of the oncologists.

“Thus far the great majority have reported doing very well and only a few have reported some side effects including fainting and a temporary increase in liver markers. Clearly we need to finish the clinical trials, but it looks very promising.”

LEMON - 10,000 times stronger than Chemotherapy

Well - what a remedy for the disease unbelievable - There is no harm just drinking this water as a normal water, day to day.?   Please pass this on to your family and friends
 hello!!!  just want to share this good information

Just cut 2-3 thin slices of lemon in a cup/container and add drinking water so that it will become "alkaline water", drink it for the whole day, just by adding drinking water further more.Take it as drinking water everyday is good for everybody.

The surprising benefits of lemon! I remain perplexed!

 This is the latest in medicine, effective for cancer!
Read carefully & you be the judge
Lemon (Citrus ) is a miraculous product to kill cancer cells .   It is 10,000 times stronger than chemotherapy     Why do we not know about that? Because there are laboratories interested in making a synthetic version that will bring them huge profits.

You can now help a friend in need by letting him/her know that lemon juice is beneficial in preventing the disease. 

Its taste is pleasant and it does not produce the horrific effects of chemotherapy.

  How many people will die while this closely guarded secret is kept, so as not to jeopardize the beneficial multimillionaires large corporations?   As you know, the lemon tree is known for its varieties of lemons and limes. 

You can eat the fruit in different ways: you can eat the pulp, juice press, prepare drinks, sorbets, pastries, etc...

It is credited with many virtues, but the most interesting is the effect it produces on cysts and tumor.   This plant is a proven remedy against cancers of all types.

  Some say it is very useful in all variants of cancer . It is considered also as an anti microbial spectrum against bacterial infections and fungi, effective against internal parasites and worms, it regulates blood pressure which is too high and an antidepressant, combats stress and nervous disorders. 

The source of this information is fascinating: it comes from one of the largest drug manufacturers in the world, says that after more than 20 laboratory tests since 1970, the extracts revealed that : It destroys the malignant cells in 12 cancers
including colon, breast, prostate, lung and pancreas   The compounds of this tree showed 10,000 times better than the product Adriamycin, a drug normally used chemotherapeutic in the world, slowing the growth of cancer cells.

And what is even more astonishing:   this type of therapy with lemon extract only destroys malignant cancer cells and it does not affect healthy cells.

Institute  of  Health  Sciences,  

819 N. L.L.C. Cause Street ,  

Baltimore , MD1201

Fresh Vegetable Marinade

Portions: 12
Serving size: 3/4 cup per serving
Ingredients

•     3 cups raw broccoli flowerets
•     3 cups cauliflower broken into flowerets
•     2 cups mushroom, sliced
•     1 cup green pepper, sliced
•     1 cup celery, sliced
•     1/2 cup sugar
•     2 teaspoons dry mustard
•     1/2 teaspoon salt
•     1/2 cup vinegar
•     1 cup olive oil
•     1/2 cup onion, finely chopped
•     1 tablespoon poppy seeds

Preparation

    Cut broccoli and cauliflower into bite-sized pieces. Combine with mushrooms, pepper and celery.
    In a separate bowl, combine remaining ingredients to make marinade. Mix well and pour over vegetables. Refrigerate at least 3 hours before serving.
    Use a slotted spoon remove vegetables from marinade before serving.

Nutrients per serving*

•     Calories: 174
•     Protein: 2 g
•     Carbohydrate: 10 g
•     Fat: 14 g
•     Cholesterol: 0 mg
•     Sodium: 112 mg
•     Potassium: 250 mg
•     Phosphorus: 50 mg
•     Calcium: 33 mg
•     Fiber: 1.9 g

* Analysis adjusted for portion of marinade not consumed
Recipe submitted by DaVita dietitian Joyce from Texas.

Chicken Pepper Fry -Ramadan Special

Ingredients:

• For the Chicken:

  • 1 kg chicken, cut into pieces
  • 1/2 lemon, juiced
  • 1/2 tsp turmeric powder
  • 1/2 tsp black pepper powder
  • 3/4 tsp salt

• For the Masala:

  • 3 tbsp coconut oil
  • 2 medium onions, sliced
  • 2 green chilies, slit
  • 1.5 inch ginger, crushed
  • 1 pod garlic, crushed
  • 1 tsp whole black peppercorns (coarsely ground)
  • 1/2 tsp fennel seeds (coarsely ground)
  • 1/2 tsp turmeric powder
  • 1/2 tsp coriander powder
  • 1 tsp garam masala (optional)
  • 1 tbsp coconut vinegar
  • Salt to taste

Instructions:

1. Marinate the Chicken: In a bowl, combine the chicken pieces with lemon juice, turmeric powder, black pepper powder, and salt. Mix well and set aside for 10-15 minutes.

2. Prepare the Masala: Heat coconut oil in a pan or kadai. Add the onions and green chilies. Saute on medium heat until the onions are light golden brown.

3. Add the ginger, garlic, and curry leaves. Saute for another minute until fragrant.

4. Add the ground black peppercorns, fennel seeds, turmeric powder, coriander powder, and garam masala (if using). Stir well and cook for 2-3 minutes.

5. Pour in the coconut vinegar and season with salt to taste.

6. Cook the Chicken: Add the marinated chicken pieces to the pan and coat them well with the masala.

7. Cover the pan and cook on medium-low heat for 20-25 minutes, or until the chicken is cooked through and tender.

8. Uncover the pan and increase the heat slightly. Stir occasionally until the gravy thickens and oil starts to separate.

Tips:

• You can adjust the amount of black pepper according to your spice preference.
• For a richer flavor, use coconut milk instead of water. Add it after the chicken is cooked and simmer for a few minutes.
• This dish is traditionally served with steamed rice, parotta, or appam.
• During Ramadan, this dish can be enjoyed for Suhoor (pre-dawn meal) or Iftar (evening meal).

Ramadan Special Touch:

Since this is a recipe for Ramadan, you can add a few special touches:

• Dates: Finely chop a few dates and add them to the masala along with the spices. This will give the dish a hint of sweetness that complements the peppery flavor.
• Fried Shallots: Fry a handful of thinly sliced shallots until golden brown and crispy. Sprinkle them over the cooked chicken pepper fry for a bit of extra crunch and texture.

Enjoy this delicious and flavorful Kerala-style Chicken Pepper Fry during Ramadan!

Kerala Beef Fry recipe -Ramadan Special

Ingredients

1.Beef -1kg

2.onions -2medium(sliced)

3.green chillies -6-8

4.ginger -1 chopped

5.coriander pwdr -2tsp

6.Garlic -8 pods

7.Tomatoes -2chopped

8.Cinnamon -1

9.Cloves -5

10.cardomom-5

11.Perunjeerakam 4 tsp

12.Blackpeppercorns 20

13.turmeric pwdr 1/2 tsp

14.pepper pwdr 1/2 tsp

Preparation Method

•Mix meat with all ingredients except cardomom, cloves, pepper corns & perunjeerakam.

•Grind the above 4 spices to a masala.

•Now cook the beef with the ground masala & salt in a pressure cooker till cooked(appr. 15 min.) around 80% cooked.

•Heat the oil & splutter mustard seeds &add the chopped onions & saute & then the coconut peices & curry leaves till light brown.

•Now add the meat &cook till gravy is dry & dark brown  

Ramadan special -Beef Ularthiyathu

Ingredients

1.Beef (trimmed) ½ kg

2.Red chilli powder ¾ spoon

3.Coriander powder 1 tsp

4.Turmeric powder ½ tsp

5.Pepper powder ¼ tsp

6.Cummins (Jeera) 1 pinch

7.Cinnamon 2 pinch

8.Cloves 3-4

9.Cardamom 2

10.Shallots (sliced) 100 g

11.Garlic (flakes) 1 big clove

12.Ginger 1 piece

13.Curry leaves 2 sprigs

14.Coconut (cut into small pieces) 100 g

15.Vinegar ½ tsp

16.Salt to taste

17.Coconut oil 50 ml

18.Mustard seeds 1 tsp

Preparation Method

•Grind all spices together into a fine paste.

•Marinate beef with the spice paste and keep aside.

•Add ginger, garlic, shallots, curry leaves, coconut, vinegar and salt to the marinated meat and mix thoroughly.

•Cook meat on a slow fire till tender.

•Temper beef with coconut oil, mustard seed, curry leaves, shallots and crushed garlic.

•Serve hot.

Nombu Kanji - Ramadan special Recipe

Ingredients for Nombu Kanji 

•   Lamb or beef(minced) – ½ cup
•  Broken rice – 2 small cups  (soaked in water and later drained)
•  Green gram(Cheruparipppu) – ½ cup  (soaked in water and later drained)
•  Vegetables(chopped) – 1 cup
•  Onion(medium) – 2 nos  (thinly sliced)
•  Tomato(medium) – 1 no  (finely chopped)
•  Green chillies – 2 - 3 nos
•  Ginger-garlic paste – 1 tsp
•  Turmeric powder – ½ tsp
•  Chilly powder – 1 tsp
•  Cumin seeds(Jeerakam) – ½ tsp
•  Coconut – ½ no
•  Cinnamon(Karugapatta) sticks – 1 – 2 nos
•  Cloves(Grambu) – 3 - 4 nos
•  Salt – As reqd
•  Coriander leaves(chopped) – A little
•  Mint leaves – A few
•  Ghee/oil – 1 – 2 tbsp

Preparation Method of Nombu Kanji - Ramzan special Recipe

1)Heat oil or ghee in a pressure cooker.

2)Splutter cumin seeds followed by cinnamon sticks and cloves.

3)Add onion and green chillies and sauté till the onions turn light brown.

4)Add the meat and sauté again till it too turns light brown.

5)Add ginger-garlic paste and sauté till you get rid of the raw smell.

6)Add tomato and sauté well till it gets blended well.

7)Add turmeric powder and chilly powder and stir well.

8)Add the vegetables, mix well and sauté for a while.

9)Add green gram and broken rice and mix well.

10)Fry the rice and dhal for a while. 

11)Add about 4 cups of water and mix well again.

12)Add salt and mix well.

13)Pressure cook for 5 –10 mins or till done.

14)Add thick coconut milk and mix well, if more water is reqd.:- Serve hot or warm.

Natural Benefits and Curative Properties of Barley

Image via Wikipedia Barley has many medicinal virtues. Pearled barley, which is the form the grain is largely eaten and consumed as a food by invalids. The malt prepared from barley is used in the preparation of malt extract for the incorporation in the diet of the infant and the invalid.

 The partially germinated and dried grain is the source of malt extract which is more nutritious than the un malted barley. Malt extract consists chiefly of dextrin and malt sugar and contains the ferment diastase enzyme which is developed during the malting process. This ferment diastase possesses the power of converting starch into dextrin and sugar, thus assisting in the digestive of starchy or farinaceous foods.

•Digestive System Disorders :- The pearl barley has always been used by orient traditional physicians for the healing and the rejuvenation of the digestive system. A simple, yet effective folk remedy was to make a barley

Barley contains eight essential amino acids.[35][36] According to a recent study, eating whole grain barley can regulate blood sugar (i.e. reduce blood glucose response to a meal) for up to 10 hours after consumption compared to white or even whole-grain wheat, which has a similar glycemic index. The effect was attributed to colonic fermentation of indigestible carbohydrates. Barley can also be used as a coffee substitute.

Hulled barley (or covered barley) is eaten after removing the inedible, fibrous outer hull. Once removed, it is called dehulled barley (or pot barley or scotch barley).Considered a whole grain, dehulled barley still has its bran and germ making it a nutritious and popular health food. Pearl barley (or pearled barley) is dehulled barley which has been steam processed further to remove the bran.[38] It may be polished, a process known as "pearling". Dehulled or pearl barley may be processed into a variety of barley products, including flour, flakes similar to oatmeal, and grits.

Barley—Low GI, Low GL

Now let’s get back to barley, an exceptionally nutritious and healthy food for humans. On average, pearl barleys have an extremely low GI—25—and a relatively low GL—11—an excellent combination. We say “on average” because for most foods, many factors can affect these values, e.g., age, ripeness, processing method, cooking method, the presence of additives (salt, sugar, spices, butter, etc.), and the presence of other foods in the same meal. Any of these could significantly change the GI and, therefore, the GL of the individual food in question—and, therefore, of the overall meal. For that matter, these values can vary from person to person and even in the same person from day to day. So averages are all we can go on.

There are also differences among the different varieties of a given food, such as the cultivars of barley (cultivars are to barley as varietals are to grapes—they’re members of the same species, but with significant, sometimes dramatic, differences in composition and appearance). One barley cultivar that stands out is called Prowashonupana.  “Prowash,” as it’s called for short, was developed in the 1990s by plant breeders at Montana State University as a hulless cultivar that’s low in starch, high in protein, and very high in fiber—it has two to three times the amount of fiber as most other cereal grains.2

Prowash Is Naturally Rich in Healthful Beta-Glucan

A major portion of the fiber in Prowash is a highly beneficial soluble fiber. It takes the form of viscous polysaccharides called beta-glucans, which are known for their ability to reduce cholesterol levels.*3 In barley, the beta-glucans are found throughout the entire kernel, whereas in most other grains, they’re concentrated in the outer bran layer and can thus easily be lost in processing.

brew and sip throughout the day, while restricting intake of other foods. This folk remedy has helped many people even to this day.

The barely brew is prepared by boiling one-quarter cup of all natural pearled barley in about 2.5 litres of water. When the water has boiled down to about 1.25 litres, it should be strained carefully. This all natural barley brew helps digestive rejuvenation in two ways. It has a demulcent or soothing

 response and relieves the burning digestive actions. It has also a mucilaginous response and introduces a natural oily substance which helps to protect the abraded mucous membrane of the digestive system. Once the digestive system is thus soothed and healed, it can promote better assimilation of foods.

•Fever :- Barley is also useful in fever and all inflammatory conditions on account of its soothing properties.

• Urinary Disorders :- Barley gruel with butter milk and lime juice is an excellent diuretic carbohydrate food. It is highly beneficial in the treatment of urinarv disorders like nephritis and cystitis.

Cranberry juice-The health enhancing benefit

Cranberry juice was first made by American settlers in 1683. It is a love it or hate it beverage. For those who like it, it has a number of health benefits. Let me share some of those.

Emulsifies Fat

This is for all of you that have some excess fat to lose. According to Nutritionist Ann Louise Gittleman, Ph.D., C.N.S., Cranberry juice contains high levels of organic acids, which have an emulsifying effect upon fat deposits. She generally suggests it along with some flax seed or flax seed oil.

Urinary infections

When it comes to urinary tract infections caused by a strain of E coli bacteria, cranberry juice compounds may help. Some of the compounds in the juice block the bacteria from sticking to the cells in the body, so that the body can more easily flush the bacteria out.

Respiratory Infections

Study results in 2002 suggest that cranberry juice may inhibit a type of bacteria that is a common cause of ear and respiratory infections in children. This is according to researchers at the annual meeting of the Infectious Diseases Society of America.

In this study it was found that cranberry juice can inhibit certain strains of Haemophilus influenzae, a type of bacteria found in the nose and throat of 75% of healthy children and adults. The bacteria can also cause infections, and may be responsible for up to 40% of bacterially-derived middle ear infections.

In this study, the researchers found that the juice could prevent certain strains of the bacteria from sticking to red blood cells or mouth cells, a step that can allow the bacteria to linger in the body. It seemed that the juice inhibited the bacteria's pili, the hair-like structures that allow them to adhere to surfaces. The juice had no effect on strains of Haemophilus influenza that lacked pili.

While the results took place in test tubes, this certainly would be something to keep in mind for children and adults who get throat and ear infections.

Don't overdo the juice!

I do want to warn you that excessive consumption of juices. Drinking too much fruit juice can contribute to obesity, the development of cavities (dental caries), diarrhea, and other gastrointestinal problems, such as excessive gas, bloating and abdominal pain. Children especially, as their bodies are smaller for the amount of juice ingested.

Recipe

Consider this more of a medicinal drink than a beverage, and you will do fine. Probably 3 cups a day for an adult, and a half cup 3 times a day for a child, until symptoms abate. 

1 tea bag of Green Tea or Chai Green Tea

(Chia green tea contains ginger, cinnamon, allspice, nutmeg, and clove along with green tea)

2 cups unsweetened Cranberry Juice

Bring one pint of water to a rolling boil. Insert your tea bag and steep 3 to 6 minutes. Pour into a one quart container. Add two cups of unsweetened Cranberry Juice. Store in the refrigerator and use within three days.You can drink this cold or warm it up and drink. If you have used regular green tea you can add a very small pinch of any of the spices mentioned above that is in the Chia tea, for more flavor.

Health benefits

Cranberry juice is known to have various health benefits. These include: Cranberry juice contains phytochemicals, which may help prevent cancer and cardiovascular disease. Cranberry juice is high in oxalate, and has been suggested to increase the risk for developing kidney stones, although more recent studies have indicated it may lower the risk.Cranberry Juices are usually free from artificial colourings, making them suitable for those who do not consume food dyes.

 Cranberry juice and urinary tract infection (UTI)

A known claim is that cranberry juice may help prevent and relieve the symptoms of urinary tract infections by primary and secondary means. The primary means works on the bacteria directly by altering the molecular structure of the fimbriae on the pathogenic strains of the bacteria that cause the infections.The properties of the proanthocyanidins in cranberries prevents the bacteria from adhering to the surface of the bladder and urinary tract.[5] The secondary means works indirectly on the bacteria by changing the intravesical pH (the pH of the bladder's contents) making it more acidic.

However, a recent randomized control trial was unable to show that among women with an acute UTI, drinking cranberry juice (8 oz of 27% twice daily) would reduce the incidence of a second UTI.

 Health issues

Although cranberry juice may help prevent growth of bacteria, its pH may be as acidic as 2.3–2.5, which is more acidic than most soft drinks, which could potentially dissolve tooth enamel over time.

Historically, cranberry fruits and leaves were used for a variety of problems, such as wounds, diarrhea, diabetes, stomach ailments, and liver problems. Most notably, cranberry products have been used in the hope of preventing or treating urinary tract infections. The berries are used to produce beverages and many other food products, as well as dietary supplements in the form of extracts, capsules, or tablets.

Research has examined the use of cranberry in preventing urinary tract infections but study sizes have been too small to provide a definitive answer. Recently, an NCCAM-funded study in Clinical Infectious Diseases found that cranberry juice—given to college-aged women who just recovered from a bladder infection—did not prevent urinary tract infections from coming back. 

Traditional Kozhikode Halwa

EVERY city has at least one sweet named after it and in Kozhikode; it is the thick, black, yellow and white glutinous Kozhikode Halwa. Every sweet shop, every bakery, every major store selling food items and packaged foods, sells the ever-present Calicut Halwa. You will find the Halwa stacked behind a glass counter, a big, fat, black mass, glistening with oil, and with a sickly sweet smell about it. Visitors to the city are initiated into developing a Kozhikode Halwa fix by crafty salespersons in these stores who cut a thin slice of the sweetmeat and offer it for sampling. Once tasted, the visitor gets hooked onto the Halwa.

Kozhikode/Calicut has an entire street with stores selling colourful Halwa. Locally called Aluva, it is a made from flour, sugar and lot of stirring to a sticky/rubbery consistency and the mouth-watering smell of cooked sugar and coconut oil. This is the traditional way of making it.

Ingredients

• 2 cups of all-purpose flour

• 4 cup of sugar

• 1 cup water

• 1 tsp cardamom seeds, crushed.

• 1.5 liter coconut oil(or vegetable oil)

• •dry coconut slices(optional)

Directions

Mix the flour with 8 cups of water and leave it covered for a day. Remove the water from top and add make up the water again and leave it for one more day. Flour will start to ferment by this time. You may keep it refrigerated on the second day to prevent over fermentation.

Remove the water form top and filter out any lumpy portions from the flour paste. Heat the oil to 350 degrees and keep it aside. Boil the sugar with 1 cup of water and add the flour paste and cardamom seeds. Stir everything together and add the hot oil. Stir continuously on medium/high heat until the halwa separates from oil and starts to sticks together. Continue stirring for two more minutes and transfer to a greased pan and add the coconut slices. Cool down and cut into desired size.Don't worry about 1.5 liters of oil, it will separate out and can be reused later. Cooking in excess hot oil is a key step in getting the correct consistency and finishing it faster

Carrot Halwa Recipe

Indian tasty delight “Carrot Halwa Recipe” (Gajar Halwa). Carrots are great for eyes so drink fresh carrot juice every morning instead of unhealthy beverages like coffee. Carrots are rich in vitamins so know how to prepare the carrot halwa recipe in as less as 3 steps. Take a look.

Ingredients-

1.3 carrots (peeled, grated and boiled)

2.1 cup sugar

3.½ cup milkmaid (condensed milk)

4.2 big tsps of ghee

5.½ cup cashews and raisins (ghee fried)

6.Pinch of saffron powder

7.Pinch of cardamom powder

Carrot Halwa Preparation:

1.In a pan, add sugar with 1/4 cup of water and keep stirring until thick syrup.

2.Add the grated carrot into the syrup and stir well.

3.Then add milkmaid, ghee, pinch of saffron and cardamom and stir continuously until the mixture is semi solid.Garnish with fried raisins and nuts. Tasty carrot halwa (gajar halwa) is ready.This mouth watering gajar halwa serves 3 and can be stored fresh (refrigerate) for atleast 5 days.

22 Disease Fighting Super foods

Some foods get all of the glory. (Pomegranates, we’re looking at you.) But new research is uncovering the age-defying, disease-fighting, fat-blasting superpowers of common foods you already love. These 22 edibles are cheap, quick to prep, mouth wateringly delicious — and most are probably already in your kitchen. And to make it even easier for you to tap into their head-to-toe benefits, we created a tasty seven-day diet plan featuring every age eraser on our list. A diet that fights fine lines, fatigue and heart disease and helps you lose 2 pounds per week — what are you waiting for? Dig in!

Almonds - Savor this snack. Dieters who noshed on almonds daily shed 62 present more weight and 56 percent more fat than those who didn’t, a study from Loma Linda University in California finds. “The fiber in nuts may prevent your body from absorbing some fat, speeding weight loss,” says lead author Michelle Wien, R.D. Almond eaters also lowered their blood pressure, and the vitamin E in these nuts may keep skin supple.Reap the rewards. Chomp on 1 ounce (about 35) raw or roasted almonds daily.

Barley - Give your usual brown rice an upgrade. Barley has almost twice the fiber, plus cancer-fighting selenium. And beta glucan, a form of fiber in barley, helps lower cholesterol and reduces your body’s rate of fat absorption. When people with high cholesterol ate 3 to 10 grams of beta glucan daily, their levels of LDL (“bad”) cholesterol and triglycerides fell, a study in the Annals of Family Medicine shows.Reap the rewards. Quick-cook barley takes less time to prep but offers the same perks.

Bison - To sculpt sexy muscles, try this healthy beef alternative. The proof is in the patty: Three oz of ground bison deliver 50 fewer calories and nearly half the fat of a 70 percent lean beef burger. Choose grass-fed varieties; they contain more heart-healthy omega-3 fatty acids than beef from conventionally grain-fed cows.Reap the rewards. When you’re making bison burgers, avoid flare-ups and charring on the grill — both may be linked to higher cancer risk.

Black beans - Basic black is always in style; the darker a bean’s coat, the higher its antioxidant activity. Beans are so good for you, they straddle two slots on the food pyramid. “They have enough protein to be a meat, and the vitamins and fiber of a veggie,” says Christine Gerbstadt, M.D., spokeswoman in Sarasota, Florida, for the American Dietetic Association (ADA). One cup packs half your daily folate, blood pressure–regulating magnesium and energizing iron.Reap the rewards. Canned beans are as healthy as dried and don’t need soaking. Look for no salt added or rinse them to limit sodium.

Brussels sprouts - The vegetable you hated as a kid could help restore your youthful glow. Sprouts contain vitamin A to keep your immune system healthy and vitamin C to aid collagen building and fight wrinkles. Plus, they offer a phytonutrient that can help clear away carcinogenic substances in the body, says Keri Gans, R.D., spokeswoman in New York City for the ADA.Reap the rewards. Cook sprouts briefly and add olive oil; both help you nab more nutrients.

Cabbage - Be-leaf it! Women who ate more than three-cup servings of cabbage weekly slashed their breast cancer risk by 50 to 70 percent, a study from Michigan State University in East Lansing notes. Cabbage has phytochemicals that may ward off the disease. And it may lower your cholesterol nearly as much as oat bran, a study in Nutrition Research reveals.Reap the rewards. Steaming enhances cabbage’s cholesterol-lowering ability. To fight disease, serve slaw: Phytochemicals form only after vigorous cutting or chewing.

Coffee - Far from a vice, downing 1 to 3 cups of java daily might slash your risk for death from heart disease by as much as 25 percent, a study in The American Journal of Clinical Nutrition shows. The combination of antioxidants and certain acids in coffee may work together to soothe inflammation.Reap the rewards. Choose a medium roast for the most antioxidants. And pick a drip brew: Filter papers catch coffee compounds that may raise cholesterol.

Curry - Don’t save this spice for takeout night. Early research suggests that eating curry once or twice a week might halve your dementia risk. Curcumin, a pigment in curry, may dissolve Alzheimer plaques. It may also fight cancer. When patients took a curcumin supplement, the size and number of colon polyps they had was cut in half, a study in Clinical Gastroenterology and Hepatology notes.Reap the rewards. Pair curry with black pepper (sprinkle on vegetables) to absorb 2,000 percent more of its potent compounds.

Farmed rainbow trout - Eco-friendly farmed trout contains energizing B vitamins and brain-helping omega-3s. And eating any fish once or twice a week might make your brain function as if it were three to four years younger, a study from Rush University in Chicago reveals. The DHA in fish may replenish DHA stores in your brain.Reap the rewards. Eat this lean protein once a week.

Grapes - Like vino, the skin of fresh red grapes contains the protective chemical resveratrol, which may sharpen your brain and reduce your risk for both heart disease and cancer. “And there’s no alcohol, which has been linked to certain cancers,” Gerbstadt says. Pop a bunch for a ticker-saving dessert: Eating 1 to 2 cups of red and green grapes protects against the heart-harming effects of a fatty meal, a study in Vascular Pharmacology concludes.Reap the rewards. Go organic. Imported grapes, in particular, tend to have high levels of pesticides, reports the Environmental Working Group (EWG) in Washington, D.C.

Kiwifruit - Great things come in small packages: One kiwi packs more skin-brightening vitamin C than an orange, helping you get 94 percent of your daily quota. And unlike most fruit, kiwi provides some vitamin E to fend off free radicals and keep skin smooth. Plus, people who ate kiwis twice a day for 28 days were less prone to blood clots and lowered their blood triglycerides by 15 percent, a study from the University of Oslo in Norway finds.Reap the rewards. Hot fuzz! You can eat the outside of a raw kiwi; it contains filling fiber.

Mushrooms - Make room for ’shrooms. Adding mushrooms to animals’ diets stimulated the animals’ immune system in a way that might help ward off infections and cancer, researchers from Penn State University at University Park say. They speculate that the same would likely be true in humans, and that beneficial bacteria or nutrients within fungi’s cell walls may strengthen your defenses against disease.Reap the rewards. Aim for 2 teaspoons per day. This amount can cut women’s breast cancer risk by about two-thirds, a study in the International Journal of Cancer indicates.

Onions - Onions offer a trifecta of compounds to fight disease on all fronts: fructans, flavonoids and organosulfur. Fructans encourage the growth of beneficial bacteria in your gut, to thwart infection-causing bugs. Flavonoids prevent DNA damage that might lead to cancer. And organosulfur may keep blood clots at bay.Reap the rewards. Buy stronger onions such as northern yellow. They’re best for inhibiting liver and colon cancer cell growth. Sauté, simmer, grill and roast away — their superpowers can stand the heat.

Oregano - Mamma mia! A mere .5 tsp of dried oregano contains the same amount of antioxidants as 3 cups of raw spinach, says Wendy Bazilian, R.D., author of "The SuperFoodsRx Diet" (Rodale). The pizza and pasta topper is also a surprising source of fiber (1 tsp has 0.8 grams) and bone-building vitamin K.Reap the rewards. Dried and fresh oregano pack the same antioxidant punch. Sprinkle either version on chicken, omelets or fish.

Peanuts - What do wine and peanuts have in common? They both provide off-the-chart levels of resveratrol. And in addition to lowering cardiovascular disease and cancer risk, the high-fiber, protein-filled nibble also fights hunger, making it an ideal afternoon snack.Reap the rewards. Eat an ounce of roasted, toasted or boiled nuts. They contain more disease-fighting polyphenols than raw ones.

Pumpkin seeds - Mellow out with this soothing snack. Pumpkin seeds are rich in the calming amino acid tryptophan. The seeds also deliver phytosterols that may help lower cholesterol and help fend off certain cancers. Smashing!Reap the rewards. Toss seeds into granola, cereal, oatmeal, yogurt or salad to add crunch.

Shrimp - These little guys are a calorie bargain. One 4 oz serving sets you back only 119 calories but supplies 23 g of protein, omega-3 fatty acids and selenium, an antioxidant linked to lower rates of colon and lung cancer. Plus, eating about 10 oz of shrimp daily can raise your HDL (“good”) cholesterol by about 12 percent, researchers at The Rockefeller University in New York City have determined.

Reap the rewards. Look for Canada-caught shrimp for fewer contaminants. Frozen is fine; the big chill doesn’t nix the benefits.

Skim milk - It’s not only a bone builder. People who drank more than one glass of skim milk a day lowered their risk for colon cancer by 15 percent, a study from Harvard Medical School in Boston finds. The calcium and vitamin D in milk may work together to halt the growth of cancer cells. Sip a glass as a postworkout snack. “It helps your muscles recover faster, so you can get up and work out just as hard the next day,” Bazilian says.Reap the rewards. Buy organic or look for milk without antibiotics or hormones such as rBST.

Tart cherries - This red-letter fruit is a firmer, more sour variety than the sweet cherries you usually eat. They provide relief from inflammation and pain and may help you sleep. The red globes might make dieting hurt less, too: Rats that were fed the equivalent of 1.5 cups of tart cherries for 90 days metabolized sugar better and had less belly fat than those who didn’t consume cherries, a study from the University of Michigan at Ann Arbor shows.Reap the rewards. Look for dried or frozen tart cherries or juices without added sugar, and buy organic — conventionally grown cherries are high in pesticides, the EWG notes.

Watermelon -Tomatoes get all the buzz for lycopene, a pigment that reduces your risk for heart disease and may help ward off certain cancers. But watermelon supplies more of the carotenoid, says Elizabeth Somer, R.D., of Salem, Oregon. The juicy fruit is also brimming with citrulline and arginine, which keep arteries healthy and help increase blood flow. Bikini bonus: One cup has only 46 calories and is 92 percent HO, quenching your thirst and helping you stay slim. Reap the rewards. Leave your melon on the counter to maximize its antioxidant content. A watermelon produces more carotenoids at room temperature than it does when chilled, according to USDA research.

Whole-wheat pasta - Surprise! These heart-helping noodles have a lower glycemic index than whole-wheat bread, says SELF contributing editor Janis Jibrin, R.D. That means they won’t cause blood sugar spikes. “Pasta gets a bad rap, but 1 cup of whole-wheat pasta has triple the fiber of regular pasta, so it’s really satisfying” Gans says. And people on a diet featuring whole grains lost more belly fat than those on a plan that included refined carbohydrates, a study from Penn State University College of Medicine in Hershey indicates.Reap the rewards. Not a fan of whole-wheat pasta’s chewy texture? Mix it with regular pasta at first, then slowly skew the ratio.

Yellow corn - Lend us an ear: This grain is healthful in all forms, be it baby corn or popcorn. Research from Purdue University in West Lafayette, Indiana, reveals that milled yellow corn products — such as cornmeal, grits and corn flour — are rich in the carotenoids zeaxanthin and lutein, two antioxidants that protect your eyes and skin from UV damage.Reap the rewards. Steam corn briefly to maintain the cholesterol and blood sugar–lowering benefits of the kernels.