Goji Berries

There are more than forty species of the goji berry, also known as “wolfberry.” The more commonly consumed variety of goji berry is Lycium
barbarum. The berries, small and orange to light red in color, are filled with seeds. The taste is somewhat like a cross between a cranberry and a
cherry. They are shade-dried before packaging. Goji can be eaten raw, cooked, consumed as juice or wine, brewed into a tea, or prepared as a
tincture.

The goji plant hails from Tibet and Inner Mongolia and has a 3,000-year history in Chinese and Eastern medical traditions. The use of goji was first
described in the Chinese Materia Medica, published nearly 2,000 years ago.

Where Is Goji Grown?

The Chinese have been growing goji for thousands of years and the plant continues to be cultivated throughout China and Tibet. Ningxia, located in
northwest China along the Yellow River, is often referred to as the goji capital of the world. There is even an annual two-week festival to honor the
goji berry. It is also grown as a cultivated plant throughout Asia, the Middle East, Great Britain, and North America.

Why Should I Eat Goji Berries?

Although goji contains a wide variety of nutrients and trace minerals, this berry is not especially rich in any one vitamin or mineral. However, its
concentration of the plant chemicals beta-carotene and zeaxanthin more than makes up for any shortfall in nutrient density.

Home Remedies

Whatever ails you! Goji has been used to treat inflammations, skin irritations, nosebleeds, and aches and pains. In Chinese medicine, goji is
recommended for long life, sharp eyesight, and healthy liver function, to boost sperm production, and to improve circulation, among other benefits.

Lifesaver!

HEART HEALTH: Goji fruit extracts significantly reduced blood glucose, total cholesterol, and triglycerides, and at same time markedly

increased high-density lipoprotein (“good”) cholesterol levels after rabbits consumed them for ten days.

INSULIN RESISTANCE: Diabetic rats who were treated with goji for three weeks had significant decreases in triglycerides, weight, and

cholesterol, and had improved insulin sensitivity.

CANCER: An extract of goji stopped the spread and encouraged death of liver cancer cells in a cell study. Another cell study showed that goji

inhibited leukemia cancer cells, and a mouse study showed that goji enhanced the killing effect of radiation therapy.

Tips on Using Goji Berries

SELECTION AND STORAGE:

• Goji can be purchased at Chinese supermarkets and herb shops and health food stores.
• Goji berries are processed into a variety of other forms including juice, powdered, and dried.
• Store in a cool, dry place.

PREPARATION AND SERVING SUGGESTIONS:

• Goji berries can be eaten right off of the vine!
• Wash and then soak dried goji berries for fifteen minutes before eating.
• Dried goji berries can be eaten alone as a snack food or as a great addition to a trail mix.
• Throw a handful of berries into a smoothie.
• Top off hot or cold cereals, stews, or baked goods and cereal bars with some berries.

Ginger

Though often referred to as a root, ginger is actually a reedlike herb that has rough, knotty rhizomes (underground stems). There are several
different varieties to choose from, including the most popular kind, called Jamaican, African/Indian that features a darker skin, and Kenyan varieties
that come in white, red, and yellow.

The origins of ginger can be traced back to southeastern Asia, China, and India, where its use as a culinary spice dates back at least 4,400 years.
Romans brought ginger from China nearly 2,000 years ago and its popularity spread throughout Europe. In the 1850s, many English and Irish pubs
and restaurants featured fresh ginger on every table, much like salt and pepper today. Spaniards brought ginger to the Western Hemisphere,
introducing it throughout South America and Mexico.

 Where Is Ginger Grown?

India, China, Indonesia, Nigeria, the Philippines, and Thailand currently are the main ginger producers. In the United States, ginger is grown mostly
in California, Hawaii, and Florida.

Why Should I Eat Ginger?

Ginger is a rich source of powerful antioxidants such as gingerols, shogaols, and zingerones.

Home Remedies

Ginger has been used as a home remedy through many generations for treating a variety of conditions. It has been taken internally for loss of
appetite, stomach upset, diarrhea, stomachache, colic, dyspepsia, flatulence, post-surgical pain, motion and morning sickness, general and
chemotherapy-induced nausea, rheumatoid arthritis, osteoarthritis, migraine headache, upper respiratory tract infections, cough, and bronchitis.
Topically, it has been used for treating thermal burns and as an analgesic.

Lifesaver!

MORNING SICKNESS: A double-blind, randomized, placebo-controlled trial found that 125mg of ginger extract consumed four times per day

for four days significantly reduced morning sickness in women less than 20 weeks pregnant. A trial investigated the effect of 1.05 grams of ginger
on nausea and vomiting among women less than 16 weeks pregnant. Fifty-three percent of women consuming the ginger capsule reported a
reduction in both nausea and vomiting associated with pregnancy.

MOTION SICKNESS: Two double-blind studies showed that ginger had a significant effect on preventing and treating motion sickness.

OSTEOARTHRITIS: In a randomized, double-blind study, researchers found that those participants with osteoarthritis who had consumed

ginger extract experienced much greater reduction in knee pain than those in the control group.

CANCER: A mouse study found that the antioxidant 6-gingerol, which gives ginger its flavor, resulted in fewer tumors and their size was

considerably smaller than those of mice who did not receive gingerol.

OVARIAN CANCER: Ginger induced apoptosis (programmed cell death) and autophagy (cells digesting themselves) in ovarian cancer cells.

Ginger was also effective at controlling inflammation, thus stopping the cancer cells from growing.

COLON CANCER: Ginger was found to protect against the formation of colon cancer in mice injected with cancer cells.

 Don’t Throw Me an Anvil!

Ginger has blood-thinning qualities and may be contraindicated if you are on blood thinners. Check with your doctor or a registered dietitian for
advice on the inclusion of ginger.

 Tips on Using Ginger

SELECTION AND STORAGE:

• Ginger can be found fresh, pickled, dried, or in powdered form.
• Choose fresh ginger that is free from bruises, and light brown to cream in color.
• Fresh ginger should be stored at room temperature.

PREPARATION AND SERVING SUGGESTIONS:

• Fresh ginger provides the freshest taste and can be shredded, finely minced, sliced, or grated, and does not have to be peeled.
• Fresh ginger can be successfully substituted for ground ginger and should be done at a six-to-one ratio, fresh to ground ginger respectively.
• The center of the root is more fibrous and contains the most powerful flavors.
• When shredding, be sure to shred in the direction of the fibers.
• Slice fresh ginger and enjoy on top of a bed of lettuce or boil to make a soothing tea.
• Use dried or powdered ginger to spice up any main dish or to make a delicious marinade.
• Use pickled ginger as an accompaniment to main Asian dishes or to beautifully garnish a meal.

Garlic

Garlic is a member of the lily family and is closely related to the onion, shallot, and leek. There are two common classifications of garlic: hardneck
and softneck. Wild garlic is of the hardneck variety; domestic garlic may be either hardneck or softneck. Popular hardneck varieties include Roja,
German Red, and Valencia. Silverskin, artichoke, and Italian are the most popular “softneck” varieties.

Although there isn’t a lot of information about garlic’s history of domestication, inscriptions on the Cheops pyramid in Egypt told of the wonders of
garlic. Indians referred to garlic some 5,000 years ago and Babylonians used it 4,500 years ago. Ancient writings tell of garlic’s use in China as far
back as 4,000 years ago. The center of origin for garlic is thought to be a region that stretches from China to India.

Where Is Garlic Grown?

China and the United States lead in domestic production. Garlic grows wild in central Asia, predominantly in Kyrgyzstan, Tajikistan, Turkmenistan,
and Uzbekistan. Gilroy, California, is often referred to as the garlic capital of the world and every year it celebrates by hosting an annual garlic
festival.

Why Should I Eat Garlic?

Though garlic contains many nutrients, you’d have to eat quite a bit to achieve an appreciable level of nutrition. But what garlic lacks in nutritional
value, it more than makes up with phytochemicals attributed to protecting your body from harm, such as allicin, a bacteria killer; saponin, a
cholesterol soaker-upper; and coumaric acid, a cancer-fighter, to name a few.

Home Remedies

Garlic is the original crime fighter! It battles villains inside and outside the body from vampires to the dreaded “evil eye” (malocchio in Italian) to the
common cold.
Egyptian slaves were fed garlic to keep their strength up. Roman soldiers ate garlic to inspire them and give them courage.

Lifesaver!

ANTIMICROBIAL/ANTIFUNGAL AGENT: Louis Pasteur demonstrated how, under laboratory conditions, garlic killed bacteria and acted as an

effective antibacterial. The amount of allicin produced in one clove of garlic after chopping was found to be effective against killing vancomycinresistant
Enterococci and methicillin-resistant Staphylococcus aureus in two recent studies.

HEART HEALTH: A randomized, double-blind human study found that after 12 weeks of garlic supplementation, low-density lipoprotein

cholesterol (LDL-C) was reduced by eleven percent. In another study involving 261 patients, those taking garlic extract for sixteen weeks had
lowered their cholesterol levels by twelve percent and their triglycerides by seventeen percent. A ten-month study evaluated the effect of aged garlic
extract (AGE) on the lipid profiles of men with moderately high cholesterol. Platelet adhesion and fibrinogen (makes blood sticky, increasing risk of
clotting) was reduced by approximately thirty percent in subjects taking AGE.

REDUCED RISK OF PREECLAMPSIA DURING PREGNANCY: Researchers in London found that garlic may help to boost the birth weight

of babies and decrease preeclampsia complications at birth.

CANCER: Nearly thirty studies have shown that garlic has some cancer-preventive effect. The evidence is particularly strong for a link between

garlic and prevention of prostate and stomach cancers.

Tips on Using Garlic

SELECTION AND STORAGE:

• A “bulb” usually contains between ten and twenty individual cloves of garlic. Fresh garlic should be plump and firm with tight skin.
• Garlic is also available in powder, flakes, and oil form, as well as chopped and pureed versions.
• Store in a cool, dark place—do not refrigerate!
• Frozen: Garlic can be peeled, pureed, and frozen for longer storage.

PREPARATION AND SERVING SUGGESTIONS:

• Peeling, crushing, and cutting garlic increases the number and variety of active compounds including an enzyme called allinase that produces
diallyl disulfide (DADS). Don’t cook with it right away! Scientists recommend waiting 15 minutes between peeling and cooking garlic to allow
the allinase reaction to occur.
• Garlic can burn easily, so brown it carefully.
• Make peeling easy: Press a clove with the broad side of a large knife until the skin splits and then it can be pulled off.
• Roasted: Simply put unpeeled heads of garlic in a roasting pan, sprinkle with olive oil and rosemary, and roast at 350 degrees for 30 to 40
minutes. Elephant garlic is delicious prepared this way.
• Garlic and salads: Rub the salad bowl with a cut clove of garlic before putting in the salad greens.

Flax

Flax is a plant that is native to southwest Asia and southeastern Europe. Its Latin name means “most useful,” as all parts of the flax plant have been
used historically for a variety of purposes. The seed of flax is small and full of oil. It has a nutty flavor and can be used in many different culinary
dishes. Flax is mostly grown for its nutritional value but it also is widely used for various commercial nonfood products such as in paints, ink, and
linoleum.

Flax cultivation can be traced back to 3000 B.C. in Babylon. In fact, linen made from flax fiber was used to wrap Egyptian mummies. About six
hundred years ago, Hildegard von Bingen used flax meal in hot compresses for the treatment of both external and internal ailments. In the United
States, early colonists grew small amounts of flax for home use, but it wasn’t until 1753 that commercial production began. Following the invention
of the cotton gin, forty years later, flax production declined to a minimum.

Where Is Flax Grown?

Canada is the leading producer and exporter of flax, followed by China, the United States, India, the European Union, and Argentina. States with
the greatest flax production in the U.S. include North Dakota, South Dakota, Minnesota, and Wisconsin.

Why Should I Eat Flax?

Flaxseeds are a rich source of omega-3 fats. They are an excellent source of soluble and insoluble fiber, beneficial for regulating cholesterol, blood
glucose, and digestion. Flax is a superb source of lignans, plant compounds that act like a weak form of estrogen. Some scientists believe that
lignans may protect against certain kinds of cancer, particularly breast and colon cancer.

Home Remedies

Flax is known as a “blessed plant” that can bring good fortune, restore health, and protect against witchcraft. Historically, flax has been used to
relieve abdominal pains, coughs, boils, skin abscesses, and constipation.

 Lifesaver!

HEART DISEASE: Women who added fifty grams of ground flaxseed each day for four weeks to their daily diet lowered their total cholesterol by

nine percent and LDL (“bad”) cholesterol by eighteen percent. Flaxseed also reduces inflammatory markers associated with increased risk for
heart disease.

PROSTATE CANCER: Lignans, a fiber compound found in flax, slowed tumor growth in prostate and breast cancer patients.

BREAST CANCER: A mouse study showed that flaxseed may enhance the effectiveness of the cancer drug tamoxifen in halting the growth of

breast cancer. Women with high levels of enterolactone (a weak phytoestrogen), linked to high lignan intake from foods like flax, have been shown
to experience a fifty-eight percent reduction of breast cancer risk.

COLON CANCER: An animal study found supplementation of flaxseed oil to be effective in preventing colon tumor development whereas corn

oil, mostly omega-6 fats, promoted tumor growth.

DIABETES: The addition of flax or components of flax in animal studies slowed the onset of type 2 diabetes and protected kidneys from the

typical damage caused by diabetes.

ATTENTION DEFICIT HYPERACTIVITY DISORDER (ADHD): A pilot study conducted in India evaluated the effect of flax oil on behavior in

children with ADHD. There was significant improvement in their symptoms, reflected by reduction in total hyperactivity scores.

Tips on Using Flax

SELECTION AND STORAGE:

• Whole flaxseed is available either in bulk or packaged and can be found at health food stores, some supermarkets, or direct from
manufacturers.
• The color of flax makes little difference when it comes to taste or nutritional value.
• Flax oil is sold in liquid and gelatin capsules. Your greatest health benefit is from ground flaxseeds.
• Look for flax-enriched breads and cereals.
• Flax oil should be kept refrigerated. Milled flax may be refrigerated in an airtight container for up to 90 days, and whole flaxseed may be stored
at room temperature for up to one year.

PREPARATION AND SERVING SUGGESTIONS:

• Grind flaxseeds fresh in a coffee grinder whenever possible.
• Do not cook with flax oil as it burns easily. Flaxseed oil works best in cold foods.
• You can sprinkle milled flax on cereal, salads, soups, casseroles, baked breads, and other cooked foods.
• Replace high-saturated-fat ingredients like butter with milled flax. Three tablespoons milled flax equals 1 tablespoon butter, margarine,
shortening, or vegetable oil.
• Replace eggs, too! For every egg, mix 1 tablespoon milled flax with three tablespoons water in a small bowl and let sit for one or two minutes.

Figs

Figs are commonly thought of as a fruit but they are actually inverted flowers with the seeds being the actual fruit. There are hundreds of different
varieties of figs but the most popular are the Celeste, Brown Turkey, Brunswick, and Marseilles. In the United States, the Calimyrna and Black
Mission are most common.

The fig is a symbolic fruit that dates back to ancient and biblical times and is the most frequently mentioned fruit in the Bible. Figs were revered by
Cleopatra for their health benefits, and Greek Olympians not only ate figs but wore them as medals for their accomplishments. Figs were
introduced to the United States in 1669. Spanish missionaries were the first to bring figs to California, planting them in a mission in San Diego in
the mid-1700s. They became known as “Black Mission” figs. The golden-brown Calimyrna (formally known as “smyrna”) variety arrived from Turkey
and was brought to California in 1882.

Where Are Figs Grown?

Turkey and Greece are the leading producers of figs in the world. The United States comes in third place with figs grown in California, Texas, Utah,
Oregon, and Washington. However, one hundred percent of all harvested dried figs and ninety-eight percent of all fresh figs in the United States are
grown in California’s San Joaquin Valley, primarily in Fresno, Madera, and Merced counties.

Why Should I Eat Figs?

Figs are higher in fiber than any other fresh or dried fruit per serving, containing about five to six grams per ¼ cup (about three figs). They are rich in
potassium, calcium, magnesium, and iron, and are also an excellent source of polyphenols, plant-based chemicals thought to play a role in fighting
disease. Research reports that figs are one of the healthiest dried fruits, with “superior quality” antioxidants.

Lifesaver!

SKIN DISORDERS: Figs contain a substance called Psoralens that, when combined with exposure to ultraviolet light, has shown success in

treating several skin diseases and certain forms of lymphoma in some studies.

DIGESTION: Figs are naturally high in fiber and contain digestive enzymes that promote regularity and can aid in digestion.

WEIGHT MANAGEMENT: Fiber may play a role in making people feel full faster and slowing absorption of calories.

HEART HEALTH: Antioxidants called phenols, found specifically in dried figs, decrease damage and mutations to individual cells in the body,

possibly offering a protective effect against heart disease and cancer.

DIABETES: The type of fiber found in figs may reduce the risk of developing adult-onset diabetes (type 2) by slowing down the digestion and

absorption of sugars in foods.

Tips on Using Figs

SELECTION AND STORAGE:

• Fresh figs: Choose figs that are slightly soft and bent at the neck. They can only be refrigerated for approximately 2 to 3 days after harvest.
• Dried figs: The white “frost” that occurs on figs is called “sugaring” and it is a natural occurrence when sugars from the fig rise to the surface.
Keep refrigerated to reduce “frost.”
• Figs also come in juice concentrate and pastes.
• Figs are one of the first recorded fruits to be dried and stored for food. Dried figs can be stored for six to eight months without loss of quality.
Unopened, they will last for up to two years!

PREPARATION AND SERVING SUGGESTIONS:

• For baking and cooking, just snip off the stem and slice, chop, or puree as the recipe suggests.
• Dipping the blade of your knife in hot water helps prevent sticking when cutting.
• Fresh and dried figs can be processed and used in baked products, jams, jellies, and preserves.
• Diced figs are a great topping for salads.
• Mix in chopped figs with oatmeal or on top of any cold cereal.
• Soak figs for thirty minutes, puree, and add to tomato sauce to sweeten it.

Fennel

Fennel is composed of a white or pale green bulb with stalks that are topped with feathery green leaves and flowers that produce fennel seeds. All
parts of the fennel plant are edible. Fennel has a sweet aromatic flavor and aroma. Varieties include Cantino, Fino (Zefa Fino), Herald, Perfection,
Sirio, Sweet Florence, and Tardo (Zefa Tardo). Fennel is popular in southern European cooking.

Fennel is native to southern Europe and southwestern Asia. It was known to the ancient Greeks and spread throughout Europe by Imperial Rome.
Legend has it that the Battle of Marathon, the town for which the famous race is named, was fought in a field of fennel. Greek mythology reveals that
fennel was favored by Dionysus, the Greek god of food and wine, and that knowledge of the gods was passed on to man via a fennel stalk.

Where Is Fennel Grown?

Wild fennel is the form mainly cultivated in central and eastern Europe, while sweet fennel is grown mainly in France, Italy, Greece, and Turkey.
Much of the seed of European commerce comes from India. In the U.S., California and Arizona are the top producers.

Why Should I Eat Fennel?

Fennel is a source of fiber, folate, and potassium. It contains a significant amount of vitamin C. Fennel also contains the phytochemicals anethole
and other terpenoids that have been shown to have anticancer, anti-inflammatory, and digestive properties.

Home Remedies

Chinese and Hindus used it as a snakebite remedy. The seeds are utilized in many herbal medicines to reduce gas and intestinal colic, allay
hunger, and diminish indigestion. In the first century, it was noted that after snakes had shed their skins, they ate fennel to restore their sight. It has
since been used as a wash for eyestrain and irritations. Fennel seed is widely used in India as an after-dinner breath freshener and also to help in
digestion.
Fennel has also been used as a diuretic, to stimulate lactation, and to help with yellow jaundice, gout, and occasional cramps. Chinese medicine
prescribes fennel for gastroenteritis, hernia, indigestion, and abdominal pain, to resolve phlegm, and to stimulate milk production.

Lifesaver!

COLIC: About forty percent of infants who received fennel seed oil showed relief of colic symptoms, as compared to only fourteen percent in the

placebo group.

CANCER: The phytonutrient anethole, which occurs naturally in fennel, has been shown to reduce the gene-altering and inflammation-triggering

molecule called NF-kappa B. It also helps reduce tumor necrosis factor (TNF), a cancer-signaling molecule, thus enhancing cancer cell death.

STOMACH RELIEF: Anethole and other terpenoids have been known to inhibit spasms in the intestinal tract, acting as a gas-relieving and

cramp-relieving agent.

Tips on Using Fennel

SELECTION AND STORAGE:

• Select fennel bulbs that are whitish or pale green in color and firm without signs of damage.
• Store fresh fennel in the refrigerator crisper for up to four days.

PREPARATION AND SERVING SUGGESTIONS:

• The three different parts of fennel—the base, stalks, and leaves—can all be used in cooking.
• Use it for meats and poultry, but even more for fish and seafood.
• Toasting fennel seeds accentuates their flavor. They can be added to meat dishes for an authentic Italian flavor. Sauté fennel seeds with sliced
peppers, onion, and sausage for a quick pasta sauce.
• Fennel is often combined together with thyme and oregano in olive oil–based marinades for vegetables and seafood.

Elderberry

There are over twenty species of elder trees in existence today. Formerly thought to be in the honeysuckle family Caprifoliaceae, elder is now
classified in the Moschatel family Adoxaceae. The flowers, leaves, berries, bark, and roots have all been used in traditional folk medicine for
centuries. The fruit goes into elderberry wine, brandy, and the popular drink Sambuca, which is made by infusing elderberries and anise into
alcohol. When cooked, elderberry can be used to make pies and jam. Raw berries contain hydrocyanic acid (cyanide) and sambucine alkaloids,
which can cause diarrhea and nausea. Their harmful effects can be deactivated simply by cooking the berries.

Elderberry gets its name from the Anglo-Saxon word “aeld” meaning “fire,” perhaps referring to its fiery red branches that hold the berries.
Interestingly, Egyptians used elder flowers for healing burns. Many Native American tribes used elderberry, and its variants, in teas and other
beverages. In the Middle Ages, legend held that its tree was home to witches and that cutting one down would bring on the wrath of those residing
in the branches. As early as the seventeenth century, the British became known for homemade wine and cordials that were consumed for various
health challenges including fighting the common cold. For the past several centuries, reference to the medicinal benefits of elderberry can be found
in a variety of pharmacopoeias throughout greater Europe.

Where Are Elderberries Grown?

Elderberries are grown commercially in the Russian Federation and throughout Europe, particularly in Poland, Hungary, Portugal, and Bulgaria.
They are also grown, on a smaller scale, in North America, in Nova Scotia, New York, Ohio, and Oregon.

Why Should I Eat Elderberries?

The berries contain more vitamin C than any other fruit except rose hips and black currants. Elderberries also contain vitamin A and carotenoids,
flavonoids, tannins, polyphenols, and anthocynanins. Many of these phytochemicals have been shown to be powerful antioxidants with antiinflammatory,
antiulcerative, antiviral, and anticancer properties.

Home Remedies

Hippocrates and other healers have used elderberry as an anti-inflammatory, anti-rheumatic, diuretic, and laxative agent, as well as for the
treatment of dysentery, stomach ailments, scurvy, and urinary tract problems. Warm elderberry wine is a remedy for sore throat and influenza, and
induces perspiration to reverse the effects of a chill. The juice from the berries is an old-fashioned cure for colds, and is also said to relieve asthma
and bronchitis. Infusions of the fruit are beneficial for nerve disorders and back pain, and have been used to reduce inflammation of the urinary tract
and bladder.

Lifesaver!

INFLUENZA: Several studies have shown the effectiveness of elderberry in killing influenza strains A and B. In one study, sixty patients who had

influenza-like symptoms for less than two days were randomized in a double-blind, placebo-controlled study. In those receiving elderberry extract,
less medication was required and symptoms were relieved an average of four days earlier compared to those who had received the placebo. In
another study with an elderberry-treated group, over ninety-three percent of participants experienced significant relief, including the absence of
fever, within two days.

COLITIS: Rats with colitis received an extract of elderberry for one month. Compared to the control group, the elderberry-fed group had a fifty

percent reduction in damage to the colon.

Tips on Using Elderberry

SELECTION AND STORAGE:

• Avoid picking berries that have become overripe. Wash well and strip from the stalks using a dining fork.
• Elderberries can be stored in the refrigerator for up to one week.

PREPARATION AND SERVING SUGGESTIONS:

• They can be frozen, canned, and made into pie filling.
• Elderberries can be added to apple pie or blackberry jam.