Simple Health Cures

   Fiber is a special type of carbohydrates that passes through the human digestive system uncharged, that is, without being broken into nutrients. It has a positive influence on the digestion process from start to finish. It is only found in foods that come from plants, including all- natural cereals, whole-grain breads, beans, fruits, vegetables and nuts.

   Fiber foods can help in keeping weight under control and also in preventing certain diseases such as heart disease, cancer, diabetes, diverticular disease, gall stones and kidney stones. It also prevents constipation and hemorrhoids. Studies have also indicated that ingesting the right matrix of fiber, mostly containing soluble fiber, can help in balancing blood sugar levels and improving cholesterol.

    Foods that contain soluble fiber can have a positive influence on cholesterol, triglycerides and other particles in the blood that affect the development of heart disease.

   It is believed that when fiber is eaten and the passage of food is speeded up, it may prevent harmful substances in some foods from affecting the colon and thus preventing colon cancer. Other types of cancer that may be prevented with fiber rich diets are ovarian cancer, breast cancer and uterine cancer.

    Adding fiber to diets helps regulate blood sugar levels, thus preventing diabetes.

   Diverticular disease is a condition in which small pouches develop in the wall of the colon. These pouches can become inflamed or infected. It can cause pain, diarrhea, constipation, etc. Fiber foods can help to prevent this.

   Rapid digestion can lead to a rapid release of glucose into the bloodstream. To cope, the body has to release large amounts of insulin into the bloodstream and this makes a person more likely to develop gall stones and kidney stones.

     several herbs found in these supplements, when used together, can enhance effectiveness and synergistic actions. They also help in reducing toxicity in our bodies. Weight loss pills have the highest concentration of herbs, even more than teas and syrups. When used correctly, they are safer than medication. However, it is always recommended that a doctor be consulted before taking any herbal weight loss supplements.

    For many people, the answer is yes! We have such a proliferation of sugary foods, refined carbs and sweet beverages that sugar consumption has skyrocketed! The annual US average is around 150 pounds ( that’s pounds) per year. That’s the weight of an entire person each year!

    Our bodies are not designed to handle that much sugar, because many of us are less active. According to the American Heart Association and Dr. Oz, Americans consume more than 20 teaspoon of sugar daily, triple the maximum recommended intake! And that consumption has a terrible affect on health, weight and energy levels.

    Some Basics for Sugar and Carbs:

   Regular table sugar is sucrose. Also common is high-fructose corn syrup ( a processed blend of sucrose and fructose). These are concentrated forms of sweeteners is processed foods. They metabolize quickly and cause blood sugar to spike.

   Fruits have fructose ( fruit sugar), but whole fruits contain vitamins, minerals, antioxidants and fiber. They are considered complex carbs. They are slower to digest and don’t tend to spike blood sugar. Compared to refined carbs and sugary drinks, whole fruits are healthier.

   Some veggies are starchy, like corn and peas, but they are still complex carbs. Like whole fruits, they contain vitamins, minerals, antioxidants and fiber,  Fresh or frozen, veggies digest more slowly than processed carbs and don’t spike blood sugar. So colorful veggies are also healthy!

   Milk and dairy have lactose ( another type of sugar) but again, with the proteins and fats in milk and dairy, the lactose is less likely to cause a spike in blood sugar and is digested more slowly.

   The problem foods are refined and white carbs and snacks, such as cookies, snack crackers, potato/ corn chips, sodas, sugary drinks, etc., and white carbs (white potatoes, white rice, breads, biscuits and soft pasta). These refined carb/ white foods are high-glycemic foods. They tend to spike blood sugar, The are nutritionally unbalanced.

   Fast Ups and Downs:

    Imagine you are feeling stressed or your energy is low, and you have corn or potato chips and soda. Those foods have little nutrition ( they lack vitamins, minerals, or significant fiber) so they digest quickly, starting in the mouth, where chewing and saliva begin the break down of carbs into simple sugars. The process finishes in the stomach and small intestine where those sugars are broken down with enzymes and converted to glucose, the form the body uses.

   High-glycemic foods move quickly into the bloodstream, causing the blood sugar to spike. That triggers insulin to be released, which brings the glucose level down. The glucose gets stored in the liver and muscles with the extra going to fat cells. Unless you are active enough to use the glucose daily, you will have a surplus, adding more fat.

   After the initial lift of energy from your snack, your energy drops again and you look for another lift. This cycle goes on daily for many people, and it’s a downward spiral.

   Even if you don’t eat lots of sugary foods and snacks, sugar is common in processed foods, from ketchup and barbeque sauce to salad dressing and “low fat” foods. Reading labels is the only way to know! Refined carbs and simple sugars also use up vitamins and minerals during digestion, causing additional nutrient deficits and metabolic stress.

   Declining Health, More Disease, and Early Death:

   The daily spikes and drops from refined carbs and sugars stress the pancreas, liver and other organs. Organ function is compromised, which increases metabolic stress. You gain weight and increase systemic inflammation because fat cells, especially those in the abdomen, are metabolically active. They grow and release inflammatory chemicals and waste products! You also get more wrinkles and develop additional health and organ problems, a downward spiral whose origin is eating of too many processed, man-made carbs pretending to be food!

   Over time, more serious problems often arise, including, high triglycerides and LDL cholesterol levels, high blood pressure, liver problems, obesity, diabetes, heart disease, depressed immune function, cancer, and chronic inflammation. This is not normal aging! The end result is a shortened life span: early death from heart disease, diabetes, cancer, or other disease.

    The Solution:

   Switch to more healthy, whole foods and non-carb snacks. They will provide more sustained energy throughout the day and minimize the spikes and drops of blood sugar you’re having now. You need less of the quality foods and snacks because you get more nutrition and sustained energy, costing you less money! You’ll feel more vital and youthful! Look for healthy foods on sale ( nuts, whole fruits, lean proteins, veggies, etc) and stock up ( basic frozen veggies are okay too).

   Make small adjustments in what yo eat now, and your body will reward you forever!

    I bet you’ve of the following conditions and disease: high blood pressure, high LDL cholesterol and triglycerides, heart disease/ atherosclerosis, stroke, overweight/obesity, metabolic syndrome, type 2 diabetes, rheumatoid arthritis, inflammation, cancer, plus wrinkles, ED and More!!!

   And when these conditions or disease turn up, I hear people bring up their family history/ genetics, normal aging, or both.

   The surprise is that all of these conditions and diseases are strongly influenced by lifestyle choices. The wrong foods (those lacking a balance of vitamins, minerals, fiber, and antioxidants), and lack of activity are trial basis of declining health!

   Many experts agree that health is mostly due to the choices people make rather than genetics or family history: the choices you make each day are the most significant drivers of your health issues (about 70% of our health status is a result of our lifestyle choices as we get above 35 or 40). Even if genetics contributes to our health, you can’t change your genetics. What you can change is what you eat, how often, and how active you are!

   Refined Carbs and Inactivity the Basis of Disease?

   Let’s look at what happens when we eat common snacks or foods, such as chips, fries/fries foods, snack cakes, candy bars, white/refined or flavored crackers, cookies, soda/sugary drinks, and ice cream. ( I also include white carb: potatoes, bread, rice, biscuits, and well-cooked pasta).

    These food digest quickly because they are high-glycemic ( or sugar-like) foods. They cause a spike in blood sugar and glucose levels climb too high. We secrete insulin to bring the levels down ( if the pancreas is still able to). Did you know that high glucose levels are toxic to many tissues and organs? High-glucose levels irritate and inflame arteries, stress the pancreas ( insulin-producing cell can die), the liver ( which gets fatty from glucose storage), the brain and more! These foods can increase oxidative stress and inflammation which can spread. And they bring down your energy!

    The addictive quality of these carbs ( often including salt and unhealthy fats) cause us to crave more. The damage becomes chronic over time. Other processed foods are also part of this problem, from ketchup and barbecue sauce to salad dressings and so-called “low-fat” foods. These foods are common in our diets because sugar, refined carbs and high fructose corn syrup are everywhere in manufactured foods! Convenient but toxic in the amounts we are consuming ( about 150 pounds per year)!

    Many studies relate weight gain/obesity, high LDL cholesterol, heart disease, high BP, and cancer to high-glucose food consumption. What’s worse is that the spikes and drops of blood sugar cause hormonal and energy problems and we feel less motivated to be active when our energy is low. Less activity means glucose levels stay higher ( adding to weight gain), so being inactive/ not exercising contributes significantly to declining health and chronic disease.

    Less is More With Age!

   As we age, our ability to metabolize processed foods decreases, especially if we are less active. The solution is to simplify our food choices using more nutritionally-balanced, whole foods. Good choices are lean meats, fatty fish ( for omega-3 fats), soy beans and tofu, eggs and egg whites, nuts, veggie and greens, olives, avocados, beans, legumes, whole fruits, moderate amounts of healthy fats ( olive oil and omega-3 fats), and light amounts of dairy ( milk, cheese, etc).

    Avoid all hydrogenated oils/ trans fats ( read label and ingredients, they are very common), processed meats ( with nitrites, they are everywhere too). and only have red meat a few times per week.

   More nutritionally balanced foods like those suggested above will keep your blood sugar more level, especially if you have smaller meals every 3-4 hours ( that’s why non-carb snacks are important). That will help to balance your blood sugar all day long. Your energy will climb and you will feel better. We are made to move, not slump in a recliner for hours at a time! Our bodies suffer when we become inactive, including emotionally!

    The Choice Is Yours!

   It’s no longer a question of whether our lifestyle choices are contributing to, or causing most of the health conditions and chronic diseases we face today. Most health experts agree: they do.

    Why not decide to feel better today? It’s easier than you think! Just make one small change every week or two. Start by switching to non-carb snacks, and begin to work in light activity as you go. Increased activity gets the body moving which can help burn excess glucose and keep muscles leaner and organs more healthy. Build on things you like to do already ( biking, walking, dancing, swimming, gardening, etc). You’ll feel more like a well-tuned engine in a few weeks. Start with 10-15 minutes and work toward 15-30 minutes 4-5 times per week when you can.

   If eating well was as simple as ensuring your meals always looked vibrant and as eye-catching as a rainbow, good nutritious would be easy. Wouldn’t it…Right!

   When it comes to fruit and vegetables, plating up a multi-colored dish is a sure fire way to provide your body with all the antioxidants and phytochemicals it needs.

   Unfortunately we don’t know everything these chemicals are necessary for, but we do know they are all important to good health. Phytochemicals are biologically active compounds in food that have good solid antioxidant properties. It’s only really in the 10 ears or so that we have started to pay more attention to the importance of having them in the diet. Research shows that wholesome multi-colored fruit and vegetables protect against cancer and heart disease, as well as protecting eyes from muscular degeneration. It is in fact, the phytochemicals themselves give fruits and vegetables their distinctive colorings.

   Nature has given fruit and vegetables bright, enticing colors to initially entice us to what is good and wholesome. Think about the color of berries. Foods that are brightest in color are at their most nutrient rich. The best advice is to eat a wide variety and stick to fruit and vegetables that are in seasons. If foods are not in season, they have probably been transported a long way or stored for a long time, so won’t be as nutrient-dense.

   While all fruits and vegetables contain phytochemicals, it is also believed different phytochemicals interact with each other, adding to the importance of ensuring we eat as wide a variety of different-colored produce as possible. It is a true but sad fact that we are particularly bad at eating the dark green ones. We love eating starchy potatoes, carrots, peas, and beans and salad lettuce but when it comes to vegetables like spinach, Brussels-sprouts and broccoli, we tend to scrunch up our noses and shake our heads in disgust, usually accompanied with a “Nooo!”

    The aversion to these vegetables usually starts when we are children, when mom forced you to eat up your greens, these were usually all mushy and served overcooked. Yet these specific veggies are particularly good sources of fol ate and phytochemicals that protect against certain types of cancer.

   When it comes to cooking, aim to bring out the best in your veggie in terms of color and you will be getting the best nourishment from them. Try to avoid cooking (boiling) your vegetables until they are limp and go that dark grey/olive green color, because they will have less of their vitamins and flavor at that stage. cooking methods that lend themselves to using lots of veggie include stir-fry and casseroles. Get yourself a steamer, steamed vegetables are vibrant and hold the nutrients. Salad are Great Too!!!

   Most of us recognize  the most serious thing that could possibly happen to us in our lifetime is the lose of our health and productivity. This of course would not only affect us personally but our family and loved ones as well.

   Surely the inactive but often stressful lives we lead in our modern world alert us that we need to increase our need to get and stay in optimal physical, mental and emotional well being. Our health should take priority as ultimately it gives us the opportunity to fulfill our goals and dreams. Conventional insight over the past 60 old years has maintained that the task and responsibility for our health was predominantly the domain of the medical establishment.

   Well, those days are well and truly over, which means you and not the medical system should be in control and in the driver’s seat. Now is the time to reclaim a level of self-responsibility towards our own health, wellness and longevity that people have not practiced for a least a century.

   Never before in history has we had so much extensive scientific evidence to back what our grandparents knew to be true that proper exercise and good nutrition are the most basic components of a long active disease free life. Only if you have a good reserve or balance of these good habits in your wellness ” Bank Account” do you have ammunition to withstand the occasional bout of flu or even surviving a more significant health crisis.

   However, if you settle for a lifestyle with not enough muscle building and maintaining activity, poor nutrition and an insidious attitude that your health is not your responsibility or within your control, then you have some work to do. It is fully recognized now that how we live our life actually affects disease processes which was a revolutionary concept for the health establishment around 20 years ago.

   Not only can we not afford the high price tag of medical supervision for health maintenance the whole idea of someone else being responsibility for our health is not a good idea in our drive to stay well. Not only does it cultivate a level of helplessness and a lack of accountability it extracts a higher price on our overall health and well being in the long run.

   Good health and long term wellness is so much more than simply not being sick and is not an accident, it does require your active participation. Even geneticists agree that over 70 percent of what happens to as in the way of preventable disease that causes disability and the possibility of an early death is within our own control.

   And since your health is a most treasured asset, it should never be put on the back burner of your life and instead be put right at the top of the totem pole of priorities right up there alongside family and career.

   Without question and right at the very core of wellness is the important positive action you can take to protect yourself from disease and illness is proper strengthening exercise. It has long been proven to prevent a very long list of diseases from the “big three”, heart disease, cancer and diabetes to mental illness that include depression, anxiety and stress related problems.

   Although some of these conditions can be treated and reversed with proper exercise and good nutrition, some cannot. Preventing them from getting a foot hold in the first place is the number one goal. You will have heard of preventative medicine, now get ready for preventative fitness with proper exercise.

   Let us face the truth, smoking will not do you any good. It will only give you cancer and it is a good way to burn your money, almost literally. But how does one person really stop smoking and where should one person begin? Kicking the habit is very difficult and understandably, one needs guidance on top of determination and will. In this articles, we will show you several ways to stop smoking. These are simple strategies that should make quitting easier for you,

   Strategies 1: Understand the Reality

   Before you even begin quitting, you need to understand why it seems so hard to stop smoking. Cigarettes have a chemical known as nicotine. This is the very substance that make that body physically addicted to cigarettes and tobacco. If you stop abruptly, your body will significantly crave for this substances and  might cause some behavior changes. It is therefore important that your quitting plan is methodological so you can reduce the possibility of a relapse.

   The second thing that makes it difficult to quit is the stress and the change in environment and habit. You may be always frequenting a spot where you smoke and you also spend this time with your friends. Quitting means you will avoid the areas where smokers hang out and this can cause loneliness, depression, and anxiety. It causes you to be alienated and this can make you smoke again. Managing this stress is a key to quit successfully.

   Strategies 2: Develop a Mantra:

   The first step to stop smoking is to have a mantra of positive outcome. Having these benefits and goals in mind will keep you motivated and will remind you of your purpose all the time. Sit back and think of these benefits and you will realize how important it is to achieve your goal of quitting. Examples of these are:

   1. I will be healthier

   2. I will reduce the risk of cancer and cardiovascular diseases

   3. I will reduce my expense in vices

   4. People around me will be happier

   5. I am making a contribution to the environment

   Strategies 3: The Game Plan:

   Once you have the mantra, develop a game plan that works. Start by setting a date when you will quit. Next, have a tracker where you can list you current cigarette consumption. This is where you will list all the cigarettes you smoked in a day so you can keep track of your progress. Next, you need to tell your family and friends that you plan to stop or quit. This will make it easier for you to keep your promise since people around you are expecting you to stop. The last thing to do is to find an alternative that will help you forget about smoking and turn your dull moments meaningful. You can start in sports or exercising  everyday. These activities will make you think twice before you light up that cigarette stick again.

   Even at a tender age, we have all been told how healthy vegetables are and that these should be on top of our food pyramid. However, the sad reality is that many adults still prefer to be carnivorous instead of becoming vegans. Below you will find very convincing reasons why you should have a vegan diet.

   Eat Less Chemicals:

   Eating vegetables means lesser chemicals in your body. Animals eat a lot of chemicals in the farm of feeds. Vegetables, on the other hand, dissolve these chemicals in the soil. In every bite you take of pork, beef, or chicken, you are absorbing cancer- causing chemicals. According to studies, people get contaminated of radiation because of the food they eat, not because they came in contact with radioactive materials. Industrial pollutants are stored in animal fat and if ingested, they are also very likely to accumulate in the human body and result to diseases.

   Reduce Cancer:

   Studies show that people who eat meat 54% more chances of getting cancer than vegetarians. In some cases, meat-eaters have 88% of getting colon cancer because of the contaminants that meats have. In addition, meat-eaters can increase their chances of getting bladder cancer than vegetarians.

   Eat More Minerals;

   Vegetables and other organic foods contain many minerals that meat cannot provide. Broccoli, for example, have more calcium than milk. In addition, many minerals found in vegetables are a lot easier for the human body to absorb.

   Save Money:

   Meat is expensive because it takes more effort to cause animals than to plant vegetables. Animal farmers have to buy shots and medications plus feed and more. Vegetables, on the hand, only need soil, water, and a few pesticides. This is why eating meat costs more and it is not economically healthy. Eating vegetables will save you thousands of dollars annually and will make you healthier, thus preventing diseases and hospital bills.

   Avoid Toxic Organisms:

   Viruses and other toxic microscopic organisms live and stay in animal meat even if it has been butchered. These organisms can possess powerful toxins which, when ingested, can cause paralysis and poisoning. In 2001 alone, a microorganism called pesticide killed thousands of fish in the sea. As a result, the humans who ate the fish got terribly sick.

   Do Not Support Inhumanity:

   Animals are treated poorly most of the time just to sustain humans craving for meat. Cows are chained and not allowed to move so their muscles stay soft. Turkeys and pigs are stuffed and forced to eat that they can hardly carry their own weight, many can barely stand.

   Improve Nutrition:

   Meats are limited nutritional valve. For example, meat is rich in protein but lacks other substances like manganese, potassium and other essential amino-acids. Vegetables have a complete concoction of these elements, all of which are necessary for the body to be healthy. Meats are highly saturated in cholesterol and unhealthy fat but vegetables are rich in  good fat. This is why, nowadays, many companies make cooking oil out of vegetables. Meats also form acid in the body, which is bad because the body needs to be alkalized. Meats do not have fiber, too unlike vegetables.

   Circulation problems can be felt in a number of ways. Some symptoms include fatigue due to poor circulatory function, which may bring on other symptoms such as dizziness and fainting. The inability to concentrate, coldness in the hands or feet, headaches, angina, and high blood pressure are also other signs there could be problems with the circulation system. There are nutritionally-dense foods we can incorporate into our diets to ensure our circulatory system is functioning at it’s best.

   If your circulation is poor, it is vital that the Vitamin C content of the body is kept up, because it will help prevent hardening of the arteries ballooning. Citrus fruits, red berries, tomates, potatoes, broccoli, cauliflower, Brussels sprout, red and green bell pepper, cabbage, and spinach are all great Vitamin C foods sources, and it helps promote a healthy immune system and is required to help make collagen, which holds cells together, which is vital in maintaining the integrity and strenght of the arteries and veins.

   Leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean are all great sources of antioxidants, which are widely recognized for their ability to ward off diseases such as cancer and heart disease. Other great sources include broccoli, cabbage and kale.

   Nuts are high in beneficial, unsaturated fatty acids and research shows a correlation between nut consumption and a reduced incidence of ischemic heart disease. Walnuts, pecans, and hazelnuts are very high in these needed fatty acids.

   Fish Oils an in sardines and may help to improve or reverse atherosclerosis, angina, heart attack, congestive heart failure, arrhyththmias, stroke and peripheral vascular disease. Fish oils help maintain the elasticity of artery walls, prevent blood clotting, reduce blood pressure and stabilize heart rhythm.

   Vitamin E is an antioxidant that protects body tissue from damage caused by unstable substances called free radicals. Free radicals can harm cells, tissues, and organs can cause damage to the cell walls of the vessels in the circulatory system. Vitamin E is also important in the formation of red blood cells. Wheat germ, corn, nuts, seeds, olives, spinach, and asparagus are all wonderful Vitamin E food sources.

   As the nation’s secord most deadly disease, cancer brings with it several risk factors. Therefore, it’s logical that we take a good look at the foods we’re eating, and start introducing nutrient-rich foods that are known to help reduce the cancer risk. A diet rich in fiber, vegetables, and fruits, including juices made from 100 percent fruit juice, can make a big difference in your cancer risk.

   Foods rich in phytochemicals which are found in beans and cruciferous vegetables like broccoli, cauliflower, cabbage, brussels sprouts, and kale are strong choices. So are dark green leafy vegetables like spinach, romance lettuce, and collard greens, which are packed with fiber, lutein, and carotenoids, all cancer fighting substances. Focus on choosing foods that have abundant amounts of vitamins C, E, and A, all antioxidants themselves. These help protect you from cancer by preventing the growth of free radicals in your body.

   Tomatoes are an awesome cancer fighting superfood. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they’re a good source of Vitamin A,C, and E, all which do battle against cancer causing free radicals. Add them to your salad or use as a topping on your homemade pizza. They’re also a great way of adding some zest to your favorite sandwich.

   Watermelon is also stuffed full of antioxidants, and includes about 80 precent of your daily vitamin C requirement. It is also a great source of vitamin A, or beta carotene. And like tomatoes, it also contains lycopene.

   Cabbage is a cruciferous vegetable, which help reduce the risk of colon and rectal cancer.  Plus cabbage is rich in fiber and has almost 50 percent of daily requirement  of Vitamin C, making it a well-rounded superfood with cancer fighting power. Carrots are also a wonderful source of fiber and beta carotene, and they have about three times the daily requirement of Vitamin A

   Did you know that one-quarter cup of kidney beans has the same amount of fiber and protein as two ounces of red meat? Whole wheat pasta is also a good source of fiber, and broccoli will tip the daily scales for your daily Vitamin A and C needs. Toss them all together with your favorite low-fat Italian dressing for a single dinner of cancer fighting proportions.

   Strawberries and blueberries are rich in Vitamin C and fiber. They’re quick and simple finger food, and easily be added to your favorite whole grain cereal oatmeal, or low-fat yogurt. 

.

   Life has a way of getting the best of us some days. Whether it’s working too many hours, shuffling your kid all over town for their activities, taking care of your household, or dealing with personal or family matter, stress can take its toll on your physically, mentally, emotionally, and spiritually. But there are simple steps you can take to combat stress, starting with the foods you eat.

   Avoiding caffeine and alcohol is a good start when life’s particularly stressful. Stimulants and depressants like these can both zap your energy and rob you of the fuel you need to successfully cope with tension. Sugary foods should also be avoided as well, as they cause your blood sugar levels to spike then dip rapidly, which can in turn make your energy levels spike and dip at the same rate.

   However, there are several superfoods out there that provide you with the energy and nutrition your body needs to keep stress in check.

   Asparagus, which is high in folic acid, can help level out your moods. Folic acid and Vitamin B are key players in producing serotonin, a chemical that gets you into a good mood.

   And though we may hear negative things regarding red meat, it’s actually a wise dinner option for a stressed out family. Beef’s high levels of iron, zinc and B vitamins not only help get you into a good mood, but help you stay there as well. Your local butcher can help you select lean cuts for the healthiest options.

  Milk really does a body good. Chock full of calcuim, protein, antioxidants, and vitamins B2 and B12, it helps strenghten bones and promotes healthy cell regeneration. Paired with a healthy whole-grain cereal choice in the morning, low fat milk is a great way to start your day and arm yourself to do battle with the stressors that await you. Cottage cheese is also another great dairy choice, and when coupled with a fruit that’s high in Vitamin C, it helps the body battle free radicals that run rampant during your most stressed periods.

   Almonds are also an awesome choice when it comes to arming yourself against stress. they’re high in magnesium, zinc, as well as Vitamins B2, C, and E and unsaturated fats. All which are great against free radicals, which have been shown to cause cancers and heart disease.