The World Healthiest Foods

By Kyle J. Norton
All article and E books written by Kyle J. Norton are for information and education only,
please consult with your doctor and related field specialist before applying.

Part I – Whole Grains

Whole Grains - Barley (Hordeum)

Barley
Barley is the species of Hordeum vulgare, belongs to Family Poaceae, a wonderfully
versatile cereal grain with a rich nut-like flavor. It is one of the most popular cereal crops
that can adapt to grow in many regions as healthy foods or animal feeds.

Nutritional supplements
1. Carbohydrates
2. Protein
3. Dietary fiber
4. Fat
5. Protein
6. Thiamine (Vitamin B1)
7. Riboflavin (Vitamin B2)
8. Niacin (Vitamin B3)
9. Pantothenic acid (B5)
10. Vitamin B6
11. Folate (Vitamin B9)
12. Calcium
13. Iron
14. Magnesium
15. Phosphorus
16. Potassium
17. Zinc
18. Etc.

Health benefits
1. Free radicals
Although selenium is found in very small quantities in our body, it is one of powerful
antioxidants that not only helps to preserve the elasticity of our skin by protecting it
against free radical damage but enhancing the immune system in guarding and regulating
the normal process of DNA replication in normal cell division.

2. Phosphorus
Beside it is important in regulating the kidney function in secreting waste and toxin,
phosphorus also improve the cells of nervous system in information transmitting between
themselves and cells in other part of the body, thus reducing the risk of nervous tension.

3. Hemoglobin
Copper and zinc are essential minerals in forming hemoglobin and red blood cells and
enhance the absorption of oxygen from lung and nutrient from blood to nourish the cells
in the body.

4 . Manganese
Manganeses beside plays an vital role for the proper and normal growth of human bone
structure, it also helps to reduce the risk of minor or major epilepsy seizure by reducing
the abnormal, excessive or synchronous neuronal activity in the brain.

5. Conspitation
Dietary fiber helps to smooth the function of large intestine in waste secretion because
the bulk and soft texture of fiber help hard, dry stools to pass easily, thus reducing the
risk of constipation.

6. Niacin
Niacin is essential in preventing the oxidation of Bad cholesterol (LDL), tha causes
hardening of the arterial wall, resulting in heart diseases and stroke.

7. Etc.

Side effect
1. Gluten grains in barley cam cause problem for some people who are sensitive to gluten
due to celiac disease
2. Etc.

Whole Grains - Buckwheat

Buckwheat
Buckwheat is genus Fagopyrum, belong to Family Polygonaceae. It is not related to any
other wheat, and consequently is an excellent rotation crop in small grain cropping
systems. Buckwheat is adapted to a wide variety of soils and climates, and now is
available throughout the year and can be served as an alternative to other whole grains.

Nutritional supplements
1. Protein
2. Carbohydrate
3. Dietary fiber
4. Vitamin B1
5. Vitamin B2
6. Vitamin E
6. Phosphorus
7. Magnesium
8. Ccopper
9. Iron,
10.calcium and
11.Selenium
12. Manganese
13. Zinc
14. Etc.

Health benefits
1. Flavonoids
one of many plant antioxidant that only increases the immune system in protect our body
against the progression of cancer-promoting hormones attaching to healthy cells, but also
destroys, as a result protecting cells in DNA replication.

2. Oxidation
Buckwheat contains a measure amount of flavonoids if used combination with vitamin E,
it not can increase the immune system in neutralizing the forming of dangerous free
radicals but also fighting against free radicals cause of cells damage.

3. Diabetes
Since buckwheat contains high amount of fiber, it not only protect the large intestine
against constipation, but also reduces the risk of adult-onset diabetes. by decreasing the
production of pancreas in insulin production as it releases the glucose into blood stream
slowly.

4. Atherosclerosis
Since it contain high amount of magnesium, that only helps regulate blood sugar,
maintains healthy nerve function and keeps the bones strong, but also enhances the
immune system in fighting against cholesterol oxidation, thus decreasing the risk of
plague accumulated in the arteries, leading to heart diseases and stroke.

5. Prostate health
Since it contains a measure amount of zinc, it is necessary to maintain a healthy prostate
in production of seminal fluid and quality sperm, thus decreasing the risk of sexual
important and infertility.

6. Etc

Side effect
No side effect is known

Whole Grains - Corn

Corn
Corn is a variety of maize with a high sugar content and prepared as a vegetable. It is a
tall plant grass that has large ears with many seeds or kernels. Because of its commercial
values, it has been growth in suitable climate all over the world for human consumption
and animal foods.

Nutritional supplements
1. Carbohydrates
2. Sugars
3. Dietary fiber
4. Fat
5. Protein
6. Essential Amino Acids
7. Vitamin A
8. Thiamine (Vit. B1)
9.. Niacin (Vit. B3)
10. Folate (Vit. B9)
11. Vitamin C
12. Iron
29.Magnesium
13.Potassium
14. Etc.

Health benefits
1. L-Arginine
L-Arginine besides as a basic component in all cells and the building blocks of protein, it
also
is important for nitric oxide synthesis that helps the blood vessel to relax and increases
blood flow through out the body, including the reproductive organs and heart, thus
reducing the risk of infertility and heart diseases.
2. Threonine
As an essential amino acid, threonine not only helps to reduce the liver fat, but also
enhances the balancing of immune system in terms of antibody production to protect
from infection and inflammation caused by wound or cut.

3. Lysine
Beside promoting bone growth and development by enhancing the body in absorption of
calcium, it also helps to build muscle protein and repair tissues, if used combination with
vitamin C.

4. Methionine
Beside helping to helps break down of fatty acids to prevent plague clotting up the artery
walls, it also promotes the immune function in fighting against the forming of free
radicals and the normal body metabolism and growth.

5. Phenylalanine
Beside enhancing the nervous system in memory and learning processes, it also prevents
any unwanted substances from entering the bloodstream thus protecting the brain from
damage.

6. Etc.

Side effect
Since it is grow for commercial profit corn may be genetic modifying, and the side effects are still unknown

Whole Grains - Rye (Cereale) Grain

Rye
Rye is a member of wheat tribe, a grass grown as a forage crop and genus Cereale belong
to family Poaceae. Rye grain has been cultivated for foods to be eaten whole, boiled rye
berries, rolled, etc. and used for flour, rye bread, rye beer, etc.

Nutritional Supplements
1. Carbohydrate
2. Proteins
3. Fiber
4. Thiamin (Vitamin B1)
5. Riboflavin (Vitamin B2)
6. Niacin (Vitamin B3)
7. Pantothenic Acid (Vitamin B5)
8. Pyridoxine (Vitamin B6)
9. Vitamin E
10. Manganese
11. Iron
12. Copper
13. Zinc
14. Selenium
15. Magnesium
16. Etc.

Health benefits
1. Weight loss
Rye grain can help to lose weight because it contains high amount of fibers that have an
unusually high water binding capacity which causes it to expand in the intestines, thus
reducing the risk of food craving causes of weight gain.

2. Type II diabetes
Since Rye grain releases the sugar slowly into blood stream, it helps to improve the
function of beta cell in secreting insulin from pancreas, thus reducing the risk of type II
diabetes.

3. Heart diseases
Beside as an imporant mineral in protecting the bone density by aiding the absorption of
calcium, magnesium improves the normal heart rhythm and prevents the heart from
abnormal clotting.

4. Phytonutrients
Since it contains lignan, it reduces the risk of cancer caused by high levels of bad
estrogen from the women body, such as breast cancer.

5. Free radicals
As a component of manganese super oxide dismutase enzyme, manganese is a powerful
antioxidant that enhances the immune function in destroying the free radicals as a result
of cells oxidation.

Side effects
1. Gluten
Gluten in rye grain can cause gluten sensitivity to some people.

whole grain - Spelt (Triticum spelta)

Spelt
Spelt (Triticum spelta) is considered as a subspecies of common wheat, in genus Tritium
and belong to family Poaceae originated from Transcaucasia, north of the Black Sea. It
now grows only in Central Europe as a health food.

Nutritional Supplements
1. Carbohydrates
2. Starch
3. Dietary fiber
4. Fat
5. Protein
6. Thiamine (Vitamin B1)
7. Riboflavin (Vitamin B2)
8. Vitamin B6
9. Folate (Vitamin B9)
10. Vitamin E
11. Copper
12. Iron
13. Magnesium
14. Manganese
15. Phosphorus
16. Zinc
17. Etc

Health benefits
1. Nervous system
Spelt contains high amount of manganese, a powerful antioxidant beside helping to
prevent the forming of free radicals, it also is essential for enhancing the brain cells
information transmitting between themselves and cells in other parts of the body..

2. Niacin
Niacin beside improves the function of circulatory system in blood transporting blood to
the body, it also plays an essential role in fighting against free radical from oxidizing bad
cholesterol (LDL) leading to hardening the walls of blood vessel.

3. Cholesterol
By binding to the bile acids and expel them as a waste product, fiber also helps to remove
bad cholesterol.

4. Type II diabetes
Magnesium beside is important in maintaining the ratio of potassium for the lymphatic in
regulating the fluid in the body, it also a cofactor for the enzymes which are responsible
for the secretion of glucose, thus reducing the risk of type II diabetes.

5. Irregular cell growth

Lignan, one of the phytoestrogens helps to bind the estrogen receptor site, thus reducing
the strong estrogen being produced by the women reproductive organ, thus reducing the
risk of breast cancer and enhance the regular menstrual cycle.

6. Etc.

Side effects
1. Spelt contains a measure amount of gluten, it can cause gluten-sensitive to some
people.
2. Etc.

Whole grain- Quinoa (Chenopodium)

Quinoa
Quinoa is an ancient food that is not yet well known in North America. It has been
cultivated in South American since at least 3,000 B.C. It is a genus Chenopodium,
belongs to family Amaranthaceae, a grain-like crop grown primarily for its edible seeds.

Nutritional supplements
1. Carbohydrates
2. Starch
3. Dietary fiber
4. Fat
5. Protein
6. Thiamine (Vitamin B1)
7. Riboflavin (Vitamin B2)
8. Vitamin B6
9. Folate (Vitamin B9)
10. Vitamin E
11. Calcium
12. Iron
13. Magnesium
14. Phosphorus
15. Selenium
16. Copper
17. Zinc
18. Etc

Health benefits
1. Prostate health
Since quinoa contain a measure amount of zinc, it can help to reduce the risk of prostate
enlargement and improves the test in normal sperm production, thus reducing the risk of
sperm causes of infertility.

2. DNA repair and replication

Zinc plays a key role in DNA replication and repair because of it function as a component
of chromatin and antioxidant enzyme copper/zinc superoxide dismutase.

3. Oxidation
Since its contains a measure of selenium and vitamin E, it increases the immune function
fighting agaist the oxidation of bad cholesterol (LDL) and prevent plague accumulated
cause of blood vessel hardening, thus reducing the risk of heart diseases and
hypertension.

4. Lignans
As we mentioned from the past article, lignan plays an important role in reducing the risk
of abnormal menstrual cycle and enhancing the chance of fertility by occupying the
receptors site with weak estrogen due to its function as a member of phytonutrients.

5. Iron
Beside as a mineral in carrying life-giving oxygen to human blood cells and maintaining
robust health as an essential protein component for metabolism, it also helps in synthesis
of a number of essential neurotransmitters like dopamine, norepinephrine, along with
serotonin.

6. Etc.

Side effects
1. Oxalates
Oxalates in quinoa may cause proplen for people with kidney diseases.
2. Etc.

Millet
Millet is one of the oldest foods known to humans and a group of small-seeded species of
grains, genus of Echinochloa and family Poaceae and widely grown around the world for
food. It has been cultivated in Africa and India as a staple food for thousands of years.

Nutritional Supplements
1. Carbohydrate
2. Protein
3. Fat
4. Ash
5. Dietary Fiber
6. Calcium
7. Iron
8. Magnesium
9. Phosphorus
10. Potassium
11. Sodium
12. Zinc
13. Copper
14. Manganese
15. Selenium
16. Vitamin C
17. Thiamin Vitamin B1
18. Riboflavin (Vitamin B2)
19. Niacin (Vitamin B3)
20. Pantothenic (Vitamin B5)
21. Vitamin B6
22. Folate
23. Folic Acid
24. Vitamin B12
25. Vitamin A
26. Vitamin E
27. Etc.

Health benefits

1. Lignan
Lignan is one of phytonutrients can help to occupy the estrogen receptors, thus reducing
our body exposure to the bad estrogens produced by the body that not only helps to
regulate the normal menstrual cycle, but also decreases the risk of breat cancer and
benefits women in state of peri-menopause and menopause.

2. Cardiovascular disease
Since millet contains high levels of selenium, one of the powerful antioxidant that helps
to reduce the oxidation of bad cholesterol and harden the blood vessels walls, thus
reducing the risk of heart diseases and stroke.

3. Asthma
Beside it is important in maintaining the ratio of calcium for bone healthy, magnesium
also improves the lung function in absorbing of oxygen by preventing the bronchial
passages from going into spasm and promotes muscle relaxation after contraction.

4. Conspitation and diabetes

Since millet contains high amount of fibers, it not only promotes the digestive track in
expelling stool, but also release the glucose into the blood stream slowly, thus reducing
the stress of pancreas in production of insulin, thus reducing the risk of type II diabetes.
5. Urinary
Beside is essential in bone formation, phosphorus also enhances the kidneys in
performing its function of ensuring proper release of wastes from kidneys by the process
of excretion and promotes the building blocks of genetic code.

6. Etc.

Sides effects
Millet is not a commonly allergenic food and is not known to contain measurable
amounts of oxalates or purines.

Recommended reading
Super Food Library
The Nature Super Food For Health Living and Longevity
And Look 10-20 Years Younger Than Your Biological Age

For more information of all other healthiest foods, visit

http://healthy-foods-index.blogspot.com/

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