Dale Pinnock - The Medicinal Chef

APPLES

High cholesterol

Apples contain a unique type of soluble fibre called pectin. This fibre can help carry cholesterol out of the digestive system. When the liver makes cholesterol, a very high proportion of it is sent into the digestive tract, where it is absorbed into the bloodstream. If we can reduce this, we can reduce cholesterol levels. This is how cholesterol-lowering drinks work.

Asthma

Some research has indicated that a chemical called phloridzin in apples can help to reduce localized inflammation in the lungs, for example in asthma. There are also very high levels of a compound called quercetin in apples, which has a natural, subtle antihistamine activity.

BANANAS

Insomnia

Bananas are very high in an amino acid called tryptophan, which is converted into the neurotransmitter serotonin in the brain. This neurotransmitter helps regulate sleep patterns.

High blood pressure

Bananas are very high in potassium. This helps buffer the effects of salt on the body, which include contraction of the blood vessels and increased fluid retention, all of which cause an increase in blood pressure. Sodium-potassium balance is an important part of managing blood pressure. Of course, its not as simple as just eating a banana, and then everything is tickety-boo; its just a great example of a good food to include in your diet.

BLUEBERRIES

Heart & circulation

A lot of what you hear about the amazing health properties of blueberries is exaggerated, but they are high in the antioxidant compounds anthocyanidins. These are the compounds that give them their deep purple colour, and have been shown to cause relaxation of blood vessels, protect blood vessel walls against damage, and even reduce cholesterol slightly.

Eye health

Some of the antioxidants in blueberries have been clinically tested, and have shown potential benefit in cases of macular degeneration (loss of vision in the centre of the visual field) and cataracts. They are not a cure, but may help with prevention.

CHERRIES

Anti-inflammatory

Cherries are bursting with compounds called anthocyanins, which give them their deep ruby red colour. They are known to work in a similar way to some prescription anti-inflammatories (although they are not an alternative) by blocking the activity of certain enzymes that stimulate inflammation. This can help with many conditions, including gout, arthritis and joint pain.

Insomnia

Montmorency cherries in particular are known to be very high in a compound called melatonin, which is also secreted in the brain as a sleep-inducing hormone. Many clinical studies have shown that eating fresh cherries or small servings of cherry juice can effectively induce sleep.

Gout

The anthocyanins unique to cherries have also been shown to be effective against gout. This painful condition is caused by uric acid crystals accumulating in joints, where they can put pressure upon soft structures within the joint. Cherry anthocyanins actually inhibit the action of an enzyme called xanthine oxidase, which produces uric acid.

CRANBERRIES

Urinary system health

Cranberries have a longstanding reputation as a powerful remedy for treating urinary tract infections such as cystitis, and rightly so. Most urinary tract infections are caused by E. coli bacteria. When they embed themselves in the wall of the urethra, the immune system responds and the urinary tract becomes inflamed. This is what causes the symptoms.

Cranberries are very high in compounds called proanthocyanidins, which prevent E. coli from attaching to the urethral wall.

DATES

High cholesterol

Dates are very high in a type of soluble fibre called beta glucan. Many clinical trials have shown beta glucan to be effective at lowering cholesterol. It does this by binding to cholesterol in the digestive tract, and carrying it away through the bowels.

Constipation

Beta glucan is wonderful for softening the stool and stimulating mild contraction of the gut wall, enabling better elimination.

GOJI BERRIES

Immune system health

No longer difficult to find in most supermarkets, goji berries contain a very special type of large sugar molecule called polysaccharides. These sugars have been shown to increase the production of white blood cells, the army of the immune system. This makes goji berries a useful ingredient during colds and flu, and for keeping the immune system strong at other times, too.

Healthy eyes

Goji berries are packed with two key antioxidants, lutein and zeaxanthin, both of which help protect the macular in the retina of the eye from free-radical damage. High-level consumption has been linked to protection from eye damage and improvements in eyesight.

GRAPES

High blood pressure

Grapes contain two clinically tested, powerful compounds that can affect blood pressure. The first is the deep purple pigment from a group of compounds called oligomeric proantocyanidins (say that quickly and Ill give you a fiver!). The second is a compound called resveratrol. This works in a similar way, and they complement each others action. They increase the production of compounds naturally released by the cells that line the blood vessels, which cause the muscles in the blood vessel walls to relax, making the vessels widen. The wider the vessel, the lower the pressure.

High cholesterol

Grapes dont seem to contain any cholesterol-lowering compounds per se, but they do contain compounds that reduce the oxidation of cholesterol. This highly reactive chemical process causes notable damage to blood vessel walls, and is one of the reasons that reducing cholesterol is a good idea.

LEMONS & LIMES

Colds & flu

The first good thing about citrus fruits is that they are packed with vitamin C. This is vital for immune function, as it allows white blood cells to attack bugs more ferociously. Lemons and limes are also rich in a compound called kaempferol, which has notable antibiotic properties. These have been demonstrated epidemiologically (by studies of general health patterns), as well as clinically.

MANGOS

Skin health

The bright orange flesh of the mango is produced by a high concentration of beta carotene, a fat-soluble antioxidant that can quickly move into the skin and protect it from free radical damage that can lead to wrinkles and premature ageing. Beta carotene also has anti-inflammatory activity, too.

Digestive system health

There is a group of enzymes in mango that are proteolytic, which means they help the body to digest proteins more effectively. If you are going to eat mango for this reason, though, I would recommend eating it before a meal rather than after it, since fruit on top of a meal can actually cause digestive discomfort.

PAPAYAS

Bloating & indigestion

Papaya contains a very powerful enzyme called papain, which is known to be very beneficial for digestion. It is especially useful for indigestion caused by eating too much high-protein food such as an enormous steak! Papain is also useful for easing bloating by improving the digestion and breakdown of food components.

PINEAPPLES

Arthritis

Pineapple contains a very powerful enzyme called bromelain, which actually blocks certain aspects of the inflammatory response from occurring. Pineapple has a great track record for benefiting many painful inflammatory conditions. However, most of the bromelain is found in the tougher inner core of the pineapple, the bit that most of us throw away; in very ripe pineapples, though, it is often edible.

Digestive system health

Bromelain is also thought to be a useful digestive aid, especially for high-protein foods.