Cacao vs. Cocoa

Can I just be the first to say that cacao and cocoa have too many of the same letters in almost the same place to be different words. When you add in the fact that they're almost the same thing, it's like having identical twins named Alex and Alix—no one can figure out the difference! Supposedly one is good for you, and the other may or may not be good for you (this is what I hear most often)? They both have something to do with chocolate, though, and I think everyone will agree that chocolate is pretty awesome—ok, so my soror who is allergic to chocolate might not agree, but I think it's awesome. I had to know the differences! So, let's talk about cacao and cocoa.

Difference Between Cacao and Cocoa

Photocredit: Unspalsh.com/NordWood Themes

Native to South America, cacao trees produce cacao beans which are used to make cocoa and chocolate.[1] The word originates from South American tribes, such as the Aztecs, who referred to the plant as such.[2] Merriam-Webster's Dictionary lists cacao as the second definition for cocoa, but the primary definition is that cocoa is a powdered form of the cacao bean.[3] The main difference is that cocoa is a more processed form of cacao.

You could essentially think of cacao and cocoa as dark chocolate and milk chocolate, respectively. Cocoa powder is made almost identically to cacao powder, including using cacao beans to make it. The difference is that cocoa is heated to really high temperatures during the process. This slightly changes the flavor and the molecular structure of the resulting powder. Because most people prefer sweetness over bitterness, some companies opt to add something to sweeten the powder into the mix.[4]

Health food and organic companies heavily prefer the term cacao, and it's been alleged that some products may not use cacao based upon the previously mentioned definitions.[5] However, most sources suggest that the true difference is the process in which the bean is turned to powder.

Health Benefits

All right, so once you know the difference between cacao and cocoa, the question should be "Why should I consume either?" I know you've heard there are benefits to chocolate—I remind myself of this all the time when I'm stuffing my face with it. Well, the high heat used in the process of creating cocoa powder lessens the potency of it, but there are definitely health benefits to consuming cacao (or cocoa).[8]

• Cacao is high in flavonids, calcium, iron, magnesium, and phenylethylamine (which basically elevates your mood!)[6][7]
• Cacao is high in antioxidants (like fruit!). Antioxidants are linked to health benefits such as lowering blood pressure, improving cholesterol, decreasing inflammation, maintaining proper blood sugar levels (note, you'll want to make sure you're getting cacao or chocolate that doesn't have a lot of sugar added to it to get that last benefit).[9]
• Cacao might lower your risk of stroke or heart attack.[9]
• Cacao helps with your brain; that's right eating chocolate can help your mental perfromance! (Now I have an excuse for the chocolate stash I have at my desk)[9]
• You've probably all heard that chocolate produces endorphins which make you happy. That may not be exactly what happens, as there are several possibilities of how cacao influences our mood, but the end result is that, yes, cacao improves your mood.[9] So, scientifically speaking, it is very appropriate for me to eat chocolate during that time of the month.
• Earlier in the list I said it could regulate blood sugar levels. You know what that means, sources say it can actually help relieve the symptoms of Type 2 Diabetes.[9] I have to point out that the studies are not 100%, so if you have diabetes or are at risk of diabetes, I would definitely consult a dietitian or doctor who believes in natural remedies before adding this to you daily food routine—I would also suggest sweet potatoes. Regardless, you want to be careful that you're eating pure cacao (probably in moderation) and not mainstream chocolate which has been heavily sweetened and would likely make diabetes more likely or worse.
• Cacao might be help you lose weight (or maintain your weight). Who would have thought, right? Studies showed that people who ate cacao regularly actually had lower BMIs than those who did not. BMIs have their own problems, but as a skinny person who frequently consumes chocolate, I could definitely see how this might be valid. Note, the study was likely performed with dark chocolate, which has more cacao and less additives. White chocolate and milk chocolate do not have the same benefits.[9]
• Cacao might reduce asthma. Early studies on animals show the potential for cacao to unrestrict air passages.[9]

Most grocery stores have cacao powder, cacao nibs, and dark chocolate that is devoid of the additives that reduce the aforementioned benefits. You can use it in smoothies, breakfast bowls, homemade granola/trail mix, and so much more!

Allergen Risks

As I said at the beginning of the post, I actually have a sorority sister who is allergic to chocolate. So if you find that eating cacao isn't sitting well with you, you might have an allergy. (Don't worry, God knew you would have that allergy so there are plenty of other delicious foods that have the same benefits and properties!) Caffeine is usually found within chocolate as well, so if you have caffeine sensitivity you'll want to watch out for that as well. Common symptoms can be found in this Medical News Today article.

The History of Cacao

I had fun checking out the history of cacao. Here are a few articles if you're interested:

• Dorothy K.Washburn, William N.Washburn, and Petia A.Shipkov. "The prehistoric drug trade: widespread consumption of cacao in Ancestral Pueblo and Hohokam communities in the American Southwest". Journal of Archaeological Science; Volume 38, Issue 7, pg. 1634-1640. July 2011
• Rosemary A. Joyce and John S. Henderson. "Forming Mesoamerican Taste: Cacao Consumption in Formative Period Contexts". Pre-Columbian Foodways; pg. 157-173. September 30, 2009

References

1. Cacao". Merriam-Webster; visited March 2019
2. Douglas Harper. "Cacao". Online Etymology Dictionary; visited March 2019
3. "Cocoa. Merriam-Webster; visited March 2019
4. Michelle Pellizzon. "Cacao vs. Cocoa". Thrive Market. April 8, 2016
5. Marsha McCulloch, MS, RD. "Cacao vs Cocoa: What's the Difference?". Healthline. September 10, 2018
6. Francesca Menato. "The Benefits Of Cacao Powder is Trending – Here's Why". Women's Health. March 29, 2018
7. "The Health Benefits of Cacao". Nature's Path. October 11, 2016
8. Rafael Franco, Ainhoa Oñatibia-Astibia, and Eva Martínez-Pinilla. "Health Benefits of Methylxanthines in Cacao and Chocolate". Nutrients. 2013
9. Elise Mandl, BSc, APD. "11 Health and Nutrition Benefits of Cocoa Powder". Healthline. August 9, 2018
10. Jon Johnson. "Chocolate allergy vs. chocolate sensitivity." Medical News Today. June 5, 2017

The Benefits of Tea

So, I may never develop a taste for sweet tea, but I'm really trying to like hot tea. Apparently it's good for you, and hey, anything is better than water in my book.

Introduction

Photocredit: Unsplash.com/Morgan Sessions

Despite being from the south, where people practically bleed sweet tea, I've always hated tea. Cold, hot, sweetened, unsweetened; it all tasted bad to me. Well, since I'm trying to up my water intake and I've given up soda, I'm really struggling to find something I actually enjoy drinking. After a few friends came over and all of them wanted hot tea, I decided to give it another go. I didn't hate it, but I'm not sure I love it either...

Since tea is supposed to be good for you, I decided to do some research on the benefits of tea—I also hope the knowledge will make me like it more. There are quite a few mentioned on the internet, but I picked the 5 that I thought were the most interesting or important. As always, references are at the bottom in case you want to do some more digging.

Benefits of Tea

Hydration

Obviously, my goal is to be hydrated in a healthy but satisfying manner. We know there's water, but water is pretty boring. Tea provides a little flavor, without the excessive sugar, caffeine, acid (which is bad for your teeth), etc. that many other beverages include.[9]

Antioxidants & Weight Loss

Antioxidants are important to a healthy diet, even though it's not conclusive if they prevent diseases.[11] What's more, according to Time Magazine, the antioxidants found in green tea increase the body's ability to absorb fat as fuel. That can mean weight loss and improved muscle endurance![1][9]

Lower Risk of Heart Attack

Tea apparently lowers your risk of heart attack.[1][9]

Less Caffeine

My mom used to get on me about the amount of caffeine I drank, despite the fact that she consumes way more caffeine than I ever did. Nonetheless, most sources suggest the maximum amount of caffeine a person can consume per day without negative health consequences to their health is about 400mg. That's about 4 cups of coffee or a little more than 11 cans of Coke.[4][5] Someone even died from consuming too much caffeine (and from my home state at that)![4]

Of course, with Coca-Cola reporting that one 12oz can only contains 34mg of caffeine—a 20oz bottle would then contain about 56mg—soda doesn't seem like much of a threat on the caffeine front. However, Starbucks' Pike Place Roast contains 410mg of caffeine by itself!

There's also the fact that caffeine is addictive. While it may be safe to consume a large quantity of caffeine, I think it's unhealthy to be addicted to it. 1 Corinthians 6:12 reminds us that just because we can do something doesn't mean we should, and that we shouldn't let things control us, which is exactly what addiction does. You can actually become addicted to caffeine just by consuming it consistently; it doesn't matter if you drink 34mg or 400mg, if you consume the same 34mg a day, it will effect how your brain functions and you run the risk of becoming addicted.[7]

While some tea does have caffeine, most varieties don't and those that do have much less caffeine than coffee or soda.[1] 35mg30-40mg

Type of Tea	Estimated mg of Caffeine per 8oz[8]
Herbal Tea	0mg
White Tea	10-15mg
Green Tea	30-35mg
Oolong Tea	30-50mg
Black Tea	40-60mg
Yerba Maté
Pu'erh

Bone Health

There's a special type of tea, brewed from a Moringa plant, that actually provides more calcium than milk. This tea is supposed to be really good for bone health, possibly preventing bone loss.[1] Perhaps there will soon be a study on whether Moringa tea reduces the risk of osteoporosis. As it is, Google Scholar lists plenty of study that show promise of some benefits of the plant.[1][10]

A Word of Caution

There is one thing I'm obligated to mention: tea, particularly green and black tea, may reduce your ability to absorb iron. If you have iron deficiency anemia (like myself), you'll want to keep at least an hour between consuming iron rich foods and drinking tea.[12][13]

Up Next: Juice

I love juice, but it's hard to find real juice. The next post in this series will be dedicated to this topic, so stay tuned!

References

1. Linda Caroll. "Drinking tea may improve your health — here's what to try". Today. January 3, 2018
2. "Caffeine: How much is too much?". Mayo Clinic. March 8, 2017
3. Sally Tamarkin. "Here's How Much Caffeine You Can Safely Have Per Day". Buzzfeed. April 26, 2017
4. Mary Bowerman. "This is how much caffeine it takes to kill an average person". USA Today. May 16, 2017
5. "Ever wonder about the caffeine in Coke or the caffeine in Diet Coke?". The Coca Cola Co.; visited July 2018
6. "Pike Place® Roast". Starbucks; visited July 2018
7. Jason Stromberg."This Is How Your Brain Becomes Addicted to Caffeine". Smithsonian. August 9, 2013
8. "About Tea". The Tea Spot; visited July 2018
9. Laura Newcommer. "13 Reasons Tea Is Good for You". Time. September 13, 2012
10. "Search Results: Morning Tea Reduces Bone Loss". Google Scholar; visited July 2018
11. "Antioxidants: In Depth". National Center for Complementary and Integrative Health. November 2013
12. Frank S. Fan. "Iron deficiency anemia due to excessive green tea drinking". Clinical Case Reports, pg. 1053–1056. November 2016
13. Cathy Wong, ND. "Can Drinking Tea Hinder Iron Absorption From Food?". Very Well Health. December 05, 2017

All About Vegetables

"19. What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? 20. For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's." -1 Corinthians 6:19-20 KJV

Introduction

¹⁹What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? ²⁰For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's.1 Corinthians 6:19-20 KJV

God tells us that the body is a temple; it's something He has given us that we are tasked to take care of. From both a Biblical and a scientific perspective, it is important to eat properly as part of taking care of our body. As such, the Spirit has laid on my heart the desire to learn more about nutrition and the wonderful foods God has placed on this Earth for us. This post is the first in the nutrition series, in which I will be researching food groups in general (e.g., vegetables, fruits, grains, etc.), nutrients (e.g., vitamin A, iron, protein, etc.), and specific foods (e.g., okra, mango, rice, etc.), then share what I find. I'm kicking off the series with vegetables.

I don't have to tell you vegetables are important to your diet; you know that. Nonetheless, I've compiled some info of the benefits of vegetables anyway. From identifying what actually is a vegetable to determining whether to go for fresh veggies, frozen veggies, or canned alternatives, there's a lot to dig into for this food group.

Defining a Vegetable

Photocredit: Unsplash.com/NeON RAND

We all know the age old debate about whether a tomato is a fruit or a vegetable, but did you know that cucumbers, squash, eggplant, zucchini, corn, and pumpkin also belong to this confusion? The confusion stems from the fact that the botanical classification of foods does not match the culinary classification of food. Botanically speaking, a fruit comes from the flower of a plant and carries the plant's seeds, while vegetables come from the rest of the plant.[4] From a culinary perspective, however, the distinction is about taste. Fruits are generally used to garnish something or as a dessert, while vegetables are typically more savory. This difference enables us to think of something as a vegetable even though it is a fruit scientifically.

Generally, if it seems more like a vegetable than a fruit (e.g., tomatoes, eggplant, etc.) you can count it toward daily vegetable intake. I base this assumption on the United States Department of Agriculture's (USDA) Choose My Plate website, which lists recommended serving sizes under vegetables for foods that can be classified as fruits scientifically but are thought of as vegetables.[2] What determines this distinction? I'm not sure, but I would guess it has to do with the nutrients these foods provide.

Vegetable Nutrition

That brings us to the question of what exactly vegetables give us that is important for our diet. They're always listed separately from fruits in nutritional eating diagrams, but what does a vegetable give us that a fruit won't (especially since many vegetables are actually fruits!)?

According to the USDA, they provide the same nutrients.[3] Healthline makes the claim that fruits have more sugar and thus, more calories.[4] Although I have not been able to verify this as a fact, it makes sense logically, considering that fruits are generally more sweet than vegetables. I think it is very possible that the reason fruits and vegetables are separated in diagrams is to make sure you don't overdo it on sugary fruits (which we typically prefer) and neglect vegetables which may provide different nutrients, or the same nutrients with less sugar. (I'll dig into variance of vegetables later in the post.)

Healthline also tackled the question of nutritional differences between vegetables and fruits.[11] As could be expected, they found the difference is merely what vitamins, minerals, etc. are more easily extracted (if extracted at all) from the food. They also point out that fruit is higher in calories

Benefits

According to the USDA, vegetables:[2]

• are low in fat and calories
• do not have cholesterol
• rich in the following vitamins and minerals
• potassium
• dietary fiber
• folate (folic acid)
• vitamin A
• vitamin C

Harvard's School of Public Health lists even more benefits studies have proven we reap from eating more vegetables. Among these benefits are reduced risk of cancer, diabetes, heart disease, and stroke, improved eye health, lowering high blood pressure, and relief from irritable bowel syndrome (IBS).[12]

Raw vs. Cooked

Some people think it's healthier to only eat raw vegetables; in fact, there's a group of people, known as raw vegans, who don't eat anything cooked. I'm not here to debate their food choice, but after watching a few raw vegan bloggers, I was definitely curious as to the research behind eating raw versus cooked vegetables.

After comparing 22 studies, researchers found that both raw and cooked vegetables have inverse correlations to cancer, meaning those who ate more vegetables had a lower risk of many types cancers. This relationship was found more often for raw vegetables than cooked vegetables, but there was one instance in which cooked vegetables were found to lower the risk of a type of cancer that raw vegetables did not.[5]

Another study found a decreased risk in breast cancer among women who consumed raw vegetables.[6] Cooked vegetables neither increased nor decreased the risk, according to the study.

Based on the studies I've read, cooked vegetables are not harmful and in some cases makes it easier to absorb nutrients.[5][6][7] Raw vegetables, however, have been proven to reduce the risk of cancer for more cases. As such, it is important for us to get an adequate supply of both.

Fresh vs. Canned vs. Frozen

You can probably guess that if there's a debate about raw versus cooked there's probably a debate about fresh, canned, and frozen vegetables as well. Personally, I've always disliked canned vegetables; it's something about the preservatives that make them taste funny to me. I was a stickler for fresh vegetables for most things until I went graduate school and became poor. During that time I learned to love frozen vegetables. Not only can you buy in bulk without worrying about expiration, it's cheaper! Of course, that probably matters less if one is significantly better for you, huh? My gut instinct says that fresh and frozen are the better options. I would assume the preservatives in canned food have some kind of effect—but that's just a hunch, so I did some research.

Most of what I've seen asserts that it's impossible to know. Studies couldn't seem to find an absolute correlation to say fresh or frozen vegetables were better than the other.[9][13][14] In some cases the frozen vegetables retained more nutrients, while in others, the fresh vegetables were more nutritious. Seems like the theme is going to be variety!

How Much Should You Eat

The USDA suggests that about a quarter of your plate should be vegetables. Personally, I think looking at it in terms of ratios is much easier to deal with. Of course, in the US we typically over eat, so it's good to know how much that actually should be as well. Bearing in mind that age, sex, and activeness play a role in how much you should eat, adults should be consuming somewhere between 2-3 cups of vegetables a day.

What Does A Cup Look Like?

Measuring out a cup of vegetables is one way to determine if you're meeting the requirement, but in some cases that's too much extra work, or not quite accurate. Leafy greens, like spinach and kale, can be eaten raw or cooked; a cup of raw spinach can easily cook down to a much smaller portion size. For both spinach and kale, you can count 1 cup toward your daily vegetable intake with 2 cups in the raw state or 1 cup in the cooked state.[19]

Variety

Values from ChooseMyPlate.gov

It is also important to vary the type of vegetables you eat. I use the "eat the rainbow" method to check my eating habits—basically, I make sure I'm eating fruits and vegetables of every color. According to the USDA, the bulk of our vegetable intake should come from red or orange vegetables (e.g., tomatoes, carrots, and peppers) and starchy vegetables (e.g., potatoes, corn, and peas). We should also have a portion of beans/peas, dark leafy greens, and all the other vegetables.[19]

In the Bible

God created vegetables with the intent for us to eat them—in fact, they were one of the few foods that were actually included in our original diet. So, you know He had to mention them throughout scripture. He may not be as heavy handed as our earthly parents when it comes to telling us to eat our vegetables, but He definitely makes the point.

Genesis

And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat. And to every beast of the earth, and to every fowl of the air, and to every thing that creepeth upon the earth, wherein there is life, I have given every green herb for meat: and it was so. And God saw every thing that he had made, and, behold, it was very good. And the evening and the morning were the sixth day. Genesis 1:29-31 KJV

Unlike processed foods, and meats, vegetables were given to us for food from the very beginning of God's design, back when everything was perfect. Genesis 1:29-31 gives us permission to eat herbs and fruits from seed bearing plants. Although it could be mere coincidence, the time in which mankind was only permitted to eat fruits and vegetables is also the time when people lived into their 900s. Given that research today shows increased vegetable consumption promotes good health and prolongs life, I don't think it was a coincidence.[3][15][16][17]

Daniel

Another place where the Bible promotes vegetables is in Daniel 1:8-16, often referred to as Daniel's fast.18 In this passage, Daniel, Hananiah, Mishael, and Azariah (the latter also known as Shadrach, Mesach, and Abendego) refuse to eat the meat of Babylon's king. The person in charge of them was worried that a vegetarian diet would make them weak and frail, which is very reminiscent of the feedback I receive when telling people I'm vegetarian today. However, after a trial period of only ten days, the 4 men proved to be stronger and healthier than those who were consuming meat! While this diet includes fruits, it says a lot about how important vegetables are to our health.

Romans

¹Him that is weak in the faith receive ye, but not to doubtful disputations. ²For one believeth that he may eat all things: another, who is weak, eateth herbs. ³Let not him that eateth despise him that eateth not; and let not him which eateth not judge him that eateth: for God hath received him.Romans 14:1-3 KJV

An oft misunderstood passage, Romans 14:2 is also about vegetables. Many take this passage to be permission to eat unclean meats, but that is a topic for another post. Right now, I want to concentrate on the juxtaposition of eating "all things," versus "herbs." Clearly, "all things" includes both herbs and meat and refers to an omnivorous diet, whereas herbs would be a vegetation only. Paul says that those who believe they can only eat herbs are weak, causing many to associate vegetarianism with weakness.

Before we dechiper what Paul meant in this passage, ask yourself this: was Daniel weak?

Romans 14 is addressing the issue of belief; he starts out telling us that those who are weak in faith are doubtful, then goes into the famed verse about those eating only herbs being weak. In context, this is clearly an issue about faith. Ask yourself, why was there a dispute about whether the people could eat meat or not? Vegetarianism hadn't been the standard diet for that region since before the flood—the Israelites even complained about the lack of meat while they were in the wilderness (Exodus 16 and Numbers 11). Furthermore, this letter is addressed to the Romans, who were Gentile converts to Christianity. The issue they had was actually very similar to the issue Daniel had: meat given to them at their neighbors' homes was meat sacrificed to idols.

Remember, as converts, Paul's audience may have participated in these pagan religions before finding truth in Jesus. Being around paganism was a temptation for them the way being in a bar is temptation for a recovering alcoholic. They were weak because they were not yet confident in their faith to resist that temptation, not because of their food choices. I can't wait to really dig into this verse in it's on post, but for now, I think it's sufficient to establish that it is not condemning vegetarianism, after all Isaiah 11 sounds like the ideal society is a vegetarian one from God's viewpoint.

Other

The examples above are food-focused, meaning the consumption of food is a major point of the synopsis, so it's hard to miss (though many forget about this specificity in Genesis). However, there are many other times the Bible shows God's people enjoying vegetables, it which it's just a passing fact.

In 1 Samuel 17:27-29, the people who take in King David during his son Absalom's rebellion bring a feast for David and his men. The feast includes "corn," lentils, and beans. I put corn in quotations because the word translated to corn in the Bible doesn't mean corn in the sense we think of it today. It was likely referencing some type of grain.^[10] Newer translations such as the New International Version (NIV) or English Standard Version (ESV) show the word grain instead of corn.

Another example can be found in Numbers 11:4-5. The Israelites had just escaped bondage in Egypt and were complaining about the food supply. While they do ask for flesh (i.e., meat), they reminisce on fish, cucumbers, melons, leeks, onions, and garlic. Obviously fish is the only meat, and melons are fruits, but the majority of the foods they list are actually vegetables. Stop and think about us today; you've just been freed from being held in captivity and you aren't asking for potato chips, pizza, or any other junk food; you're not even asking for steak! Instead you want cucumbers, leeks, onions, and garlic, all of which are vegetables (not the first vegetables that would come to my mind to ask for, but oh well).

References

1. "My Plate". USDA; visited March 2018
2. "Why is it important to eat vegetables?". USDA; visited March 2018
3. "Why is it important to eat fruit?". USDA; visited March 2018
4. Rachael Link, MS, RD. "What's the Difference Between Fruits and Vegetables?". Healthline. April 5, 2017
5. Lilli B. Link and John D. Potter. "Raw versus Cooked Vegetables and Cancer Risk". Cancer Epidemiology, Biomarkers & Prevention; Volume 13, Issue 9. September 2004
6. Karl-Heinrich Adzersen , Patricia Jess , Klaus Wilhelm Freivogel , Ingrid Gerhard & Gunther Bastert. "Raw and Cooked Vegetables, Fruits, Selected Micronutrients, and Breast Cancer Risk: A Case-Control Study in Germany". Nutrition and Cancer; Volume 46, Issue 2, pg. 131-137. 2009
7. Stephanie Brookshier "Raw Vegetables Vs. Cooked Vegetables". SF Gate. April 2, 2018
8. Cheryl L. Rock, Jennifer L. Lovalvo, Curt Emenhiser, Mack T. Ruffin, Shirley W. Flatt, Steven J. Schwartz. "Bioavailability of β-Carotene Is Lower in Raw than in Processed Carrots and Spinach in Women". The Journal of Nutrition; Volume 128, Issue 5, pg 913–916. May 1, 1998
9. DJ Favell. "A comparison of the vitamin C content of fresh and frozen vegetables". Food Chemistry; Volume 62, Issue 1, pg. 59-64. May 1998
10. "Corn". Bible Study Tools; visited April 1, 2018
11. Rachael Link, MS, RD. "What's the Difference Between Fruits and Vegetables?". Heathline. April 5, 2017
12. "Vegetables and Fruits". Harvard School of Public Health; visited April 2018
13. Joy C. Rickman, Diane M. Barrett, and Christine M. Bruhn. "Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part 1. Vitamins C and B and phenolic compounds". Journal of the Science of Food and Agriculture; Volume 87, Issue 6, pg. 930-944. March 14, 2017
14. Roni Caryn Rabin. "Are Frozen Fruits and Vegetables as Nutritious as Fresh?". NY Times. November 18, 2016
15. Carlos A. González, et. al. "Fruit and vegetable intake and the risk of stomach and oesophagus adenocarcinoma in the European Prospective Investigation into Cancer and Nutrition (EPIC–EURGAST)". International Journal of Cancer; Volume 118, Issue 10, pg. 2559-2566. May 15, 2006
16. Luc Dauchet, Philippe Amouyel, Serge Hercberg, and Jean Dallongeville. "Fruit and Vegetable Consumption and Risk of Coronary Heart Disease: A Meta-Analysis of Cohort Studies". The Journal of Nutrition; Volume 136, Issue 10, pg. 2588–2593. October 1, 2006
17. Lydia A Bazzano, Jiang He, Lorraine G. Ogden, Catherine M. Loria, Suma Vupputuri, Leann Myers, and Paul K. Whelton. "Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Follow-up Study". The American Journal of Clinical Nutrition, Volume 76, Issue 1, pg. 93–99. July 1, 2002
18. "What is a Daniel fast?". GotQuestions.org; visited April 2018
19. "What foods are in the Vegetable Group?". USDA; visited March 2018

The Water Challenge

Since November of 2017, I've been trying to up my water intake. In January I really kicked this into high gear. I know a lot of us have trouble drinking water so I've decided to chronicle my journey with tips, pros and cons, and other thoughts in case they are of help to you.

Introduction

Photocredit: Unsplash.com/Monika Grabkowska

Drinking water is the ultimate exercise in humbleness and fasting. You—or at least I—get zero pleasure from drinking it. Growing up, the only time I ever drank water was when I was dying of dehydration. Once I became an adult, I drank it a little more frequently, opting for water when I was too cheap to pay for a drink at restaurants.

Soda, on the other hand, is much more compatible with my taste buds. I love the fizziness, and of course, the flavor, but like anything else that has sugar and/or caffeine, once you start, it's hard to stop. Both sugar and caffeine increase our dopamine levels, giving us a false sense of happiness. Both are essentially addictive.[1][2] Soda is basically the opposite of water. So, you can probably guess that since I wasn't consuming water as a child, I was consuming a lot of soda... A normal day in high school saw me drink about four 20oz bottles of Pepsi. In college, I didn't drink quite as much, but aside from periods of fasting, I still had at least 20oz a day.

People have always made snide remarks to me about my consumption of soda. They'll brag about how they never drink soda and make statements like "I take care of my body." Which would make sense given what we're taught, but these people were often overweight or constantly fighting off viruses and colds while I remained healthy. The catch is that I eat well. My critics would berate my soda choices while drinking their water with a meal from Wendy's or Chick-fil-A, but I was drinking my soda with a homemade salad or fresh veggies and fruit. All of our choices play a role in our health.

Motivation for Change

Since none of them could articulate and validate the so-called benefits of drinking water versus soda, I wasn't inclined to change my habits. However, now that I'm getting closer to 30, I've become a bit paranoid about my skin. I've always had dry skin, but I started to feel like my skin looked dull. As such, I decided to give this whole drinking water thing a try. After all, drinking water is supposed to be a key ingredient of flawless skin.[4]

Consuming H2O

Since January 1, 2018, I've only had 1 soda (a 12 oz can of caffeine free Coke) and I've been drinking at least 1 liter of water a day—many days I drink 1.5 liters and on a few occasions I've made it to 2 liters. The general thought is that you're supposed to drink about 8 cups or about 2 liters a day, but in actuality, the recommended daily amount of water to drink varies by lots of factors. Based on one calculation, I should be drinking about 2.2 liters a day.[5] Mayo Clinic suggests 2.7 liters[6] and WebMD suggests .5 to 1 ounce per pound, which puts me anywhere between 1.6 and 3.3 liters.[7] I may still be under the threshold, but considering how little water I drank before, this is pretty good!

Noticeable Changes

Since the goal is to see if there are any noticeable changes, I figured I'd post updates every once in a while about what I notice.

Positive Changes

Saving Money

Depending on what kind of water you buy from the store, water costs less than soda. If you invest in a purifier, it's free! My job has a water dispenser so I can drink water all day for free. However, a bottle of soda is $1.60 and a can of soda is $.90. By sticking to water, at least I save money.

Acne Reduction?

I've never been overly plagued by acne, but I do get pimples from time to time. My skin seems to be a bit clearer, in terms of acne, over the past week. However, I also reduced my consumption of dairy products, which is also rumored to improve acne. As such, I'm not sure if the water had anything to do with clearing up my skin or not.

Flushing the Kidneys

It may be TMI, but an improvement is an improvement... Most people know that the color and smell of your urine is a telltale indicator of your dehydration level as well as your kidney health. Naturally the replacement of soda with water in my diet has made my kidney's job much easier. This is apparent when I use the bathroom.

Negative Changes

Laziness

Since I ramped up my water intake and cut out my soda intake, I've been pretty tired and lazy. Of course there are multiple explanations for this. Before you claim withdrawals from caffeine, I switched to caffeine free sodas about 6-7 months ago, and I've done plenty of fasts in which I don't consume caffeine, so I'm pretty sure it's not a symptom of withdrawals. More than likely, the lack of energy is stemming from the season and drop in calories. Typically, darkness and cold weather make me lazy. Since it's the middle of the winter, I'm already a bit sluggish. I won't be able to comment on my energy levels with certainty until Spring settles in and I've actively replaced those lost calories.

Flushing the Kidneys

Having healthy kidneys and clear-ish urine with no odor is great. However, needing to go to the bathroom ever five minutes is not. Luckily, I have a job in which this is more of an inconvenience than a problem. However, if I were still a cashier or if I were a teacher, there's no way I'd be able to handle these extra trips to the bathroom.

Tips for Kindred Spirits

If you're like me and you struggle to drink water (really, how can I drink 80oz of Pepsi without batting an eyelash, but 60oz of water is like force-feeding myself!), here are a few things that made it easier for me to make the switch.

The Water Bottle

Anything that requires extra effort makes habit changing hard. To combat this, I keep a water bottle on my desk at work. This water bottle is a bit obnoxious and gets in the way of almost everything on my desk. However, it's presence reminds me to get water. Since the water is in the break room which is closer than the vending machine, it's easiest to simply get the water. Once the bottle is filled, it's easy enough to drink from it every so often.

Infused Water

There are countless posts online about "infused water." The basic concept is that you put combinations of fruit and herbs in your water to give the water flavor. It's a little like ordering a lemon with your water in a restaurant, except the fruit sits in the water longer and thus provides maximum flavor. I've tried several combinations to spruce up my water, but my favorite is cucumber mint. This was most helpful in the beginning, however the more I get used to drinking water, the more of a hassle infused water seems. As an avid fruit eater, placing the fruit in the water until it loses its flavor and purpose seems like such a waste. I'd much rather eat the fruit instead. Nonetheless, its great for a treat and really helps on the days I'm just not feeling the water.

Sparkling Water

People usually assume I like soda because of the caffeine (since caffeine is addictive), but it's actually the fizziness that I'm in love with. Sparkling water or carbonated water has really helped in this area. I get the fizziness of soda without the acid, sugar, and caffeine. I'm not a huge fan of the flavored waters like Le Croix, and it took me a while to get used to the taste of plain sparkling water. However, sparkling water can be infused just like regular water and that makes for a pretty great taste.

Juice Water

I love juice. I could replace soda with juice easily, if it wasn't such an inconvenience at work. Of course, the sugar in many juices is still pretty high. Some juices taste just as good watered down. I used to laugh at my grandfather for filling his glass halfway with water then adding juice, but it's actually a nice compromise. I've learned that sparkling water really makes this trick work. Sparkling water with apple juice or grape juice tastes pretty awesome.

References

1. Eliza Barclay. "Why Sugar Makes Us Feel So Good". NPR. January 16, 2014
2. David DiSalvo. "What Caffeine Really Does to Your Brain". Forbes. July 26, 2012
3. "Why Does Coffee Make Us Feel So Good?". Psychology Today. October 28, 2011
4. "The Benefits of Drinking Water for Your Skin". University of Wisconsin Health; January 2018
5. Kristen Mccaffrey. "How to Calculate How Much Water You Should Drink A Day". Slender Kitchen. September 14, 2012
6. "Water: How much should you drink every day?". Mayo Clinic; visited January 2018
7. Gina Shaw. "Water and Your Diet: Staying Slim and Regular With H2O>". WebMD; visited January 2018

Mushroom Gravy

This delicious mushroom gravy is easily made vegetarian or vegan. Mushroom gravy is great for rice, potatoes, and pasta, but it's also great for entrees like chicken or beef. Hope you enjoy!

Vegan

Ingredients

Measurement	Ingredient
1/2 Cup	Warm or hot water
1 Tbsp	Butter (use vegan butter to make vegan)
2 Tbsp	Corn starch
1 Tsp	Soy sauce
1 Cup	Vegetable broth (beef or chicken broth will work as well)
2 Cups	Sliced mushrooms
1 Small	Yellow bell pepper
1 Small	Red bell pepper
1 Tbsp	Grated or chopped carrot
To Taste	Salt
To Taste	Pepper
To Taste	Paprike
To Taste	Italian Seasoning

Instructions

1. Prepare mushrooms, peppers, and carrot — Slice the mushrooms thinly. I used a combination of mushrooms (white button, Maitake Frondosa, Forest Nameko, and Velvet Pioppini), but you can use whatever kind you prefer. Chop the peppers and carrot. Personally, I'm not a fan of eating carrots, but I love the flavor they add, so I felt I had to add them to the recipe. If you enjoy carrots feel free to use more.
2. Melt butter — Melt the butter on medium in a medium sized saucepan
3. Saute Veggies — Add the mushrooms, peppers and carrot to the melted butter and let sauté until ingredients soft (about 10 minutes). Don't forget to stir occasionally.
4. Prepare paste — Add 1 tablespoon of corn starch to hot water and stir until it dissolves into the water. Add the rest of the cornstarch the same way. Finally add soy sauce to the mixture. The soy sauce gives it a little kick and gives it's deep brown color
5. Add broth — Add broth to mushrooms and bring to a boil
6. Add corn starch mixture — Slowly add in corn starch mixture while stirring
7. Season — Add in seasoning to taste. Remember soy sauce is heavy in sodium so you'll want to go easy on the salt
8. Simmer — Let mixture rise to a boil then set the burner to low and let simmer. Stir occasionally, and the sauce will thicken. Once the sauce reaches your desired thickness it is ready. (You can add more broth if the sauce thickens too quickly or create more of the corn starch mixture and add it if the sauce isn't thick enough.)

Hope you enjoy!

God's Pharmacy

I noticed several people share the info entitled "God's Pharmacy" and reference the amazing connections between the looks of certain fruits and veggies to our natural health. While I have no doubt that God designed us to benefit from the food He created for us, I wanted to fact check the claims. This post provides references, thoughts, and observations about God's pharmacy.

Introduction

Photocredit: FreeImages.com/Victor Machado

God's Pharmacy is the name of a compilation of amazing facts that show God's awesomeness through the natural foods He has provided us. I first saw this information on RemnantOfGod.org and found it quite intriguing. There were no sources cited, and the origin of the information was listed as unknown, so I decided to do some research to see if the information was in fact true. After researching the list, I managed to find what I believe is the original source in the American Journal of Phytomedicine and Clinical Therapeutics^[58]. The list entitled God's pharmacy found online usually includes avocados (along with pears and eggplants), carrots, celery (along with rhubarb and bok choy), figs, grapes, kidney beans, olives, onions, oranges, sweet potatoes, tomatoes, and walnuts. The journal list adds almonds, bananas, broccoli, ginger, oysters, mushrooms, and red wine, along with an alternative description for grapes. I will follow up on their additions in the future.
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Facts & Claims

Photocredit: FreeImages.com/Pat Herman

Avocado, Eggplant, and Pears

Claim

"Eggplant, Avocadoes[sic] and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats 1 avocado a week, it balances hormones, sheds unwanted birth weight and prevents cervical cancers. And how profound is this? ... It takes exactly 9 months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them)"

Facts

Guatemalan Avocados take 15 to 18 months from blossom to fruit, which is almost double the human gestation process. West Indian Avocados, however, take 8 months from blossom to fruit. If the original author was including the time from bud to bloom in the equation, perhaps this is a nine month process. Mexican Avocados also take 8 month from blossom to fruit.^[18] It is very possible that it takes a month from bud to blossom, which combined with the eight months from blossom to fruit to total approximately nine months, just as the human gestation. Shaped like a womb, with a seed inside that resembles a baby in the womb, Avocados have been thought to be good for fertility since the ancient times. Contrarily the name avocado actually come from the Aztec word for testicle. Avocados are high in folic acid, which is a necessary supplement for women who are trying to conceive. They provide 60% more potassium than bananas, vitamins B, C, and E, as well as monounsaturated fats.^[19][24] This helps with balancing hormones which also aids in fertility. One site suggests eating an avocado three times a week to help with fertility.^[19] Pears are also high in folic acid.^[20] Australia's better health page lists benefits of the Avocado, including vitamin B1 (thiamine), vitamin B6, vitamin K, and Manganese. It does not list fertility or reproductive health benefits, though it lists eggplant as a good source of fiber, energy, antioxidants, and Vitamin B6^[21] Livestrong lists vitamin C, folic acid, and zinc as necessary for reproductive health.^[22] Health Guidance also lists folic acid and zinc, with vitamin B replacing vitamin C, as necessary for reproductive health.^[23] The California Avocado Commission confirms avocados as beneficial for a healthy pregnancy.^[27]
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Photocredit: FreeImages.com/Barbara Saul (carrots) and Fredrik S (eye)

Carrots

Claim

"A sliced Carrot looks like the human eye The pupil, iris and radiating lines look just like the human eye...and YES science now shows that carrots greatly enhance blood flow to and function of the eyes."

Facts

Rich in beta-carotene, which the body converts to vitamin A, carrots provide nutrients that are utilized by our eyes and help with general eye health.^[1][3] Scientific American suggests that under the right conditions carrots actually can improve eyesight. They estimate that vitamin A deficiency causes blindness in approximately 250,000 to 500,000 children each year. The process of converting beta carotene to vitamin A only works if enough vitamin A is not already present in the body, so carrots are more beneficial for those in developing countries where beta carotene is the sole source of vitamin A in the population.^[2]
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Photocredit: FreeImages.com/Snack Admiral(celery) and Henrik Pelsen(rhubarb)

Celery, Bok Choy, and Rhubarb

Claim

"Celery, Bok Choy, Rhubarb and more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body"

Facts

Bok Choy provides better bone health through both calcium and vitamin K1. A single cup of Bok Choy can provide you with 26% of your vitamin K1 needs. In addition, the Harvard School of Public Health states that Bok Choy is a better source of calcium than dairy products. Other minerals from Bok Choy that improve bone health include phosphorous and magnesium.^[12] Rhubarb aids your health in many ways, including the stimulation of bone growth. Like Bok Choy, Rhubarb is rich in vitamin K and calcium.^[13] Celery can provide you with 33% of your daily dose of vitamin K and has also been found to be beneficial to bone health.^[15][16] No mention of of sodium has been found and this portion of the claim is likely untrue or possibly a typo; all three foods and bones are relatively high in calcium. NOTE: Celery can be harmful for pregnant women^[17]
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Photocredit: FreeImages.com/Linda Pannekoek

Figs

Claim

"Figs are full of seeds and hang in twos when growing. Figs increase the mobility of male sperm and increase the amount of sperm as well as overcome male sterility."

Facts

While figs do grow in pairs, they also can develop individually. Though figs do not always grow in pairs, when organs that normal come in pairs are unhealthy or cancerous, one may be removed. It is possible the sporadic single fig is a reminder of what can happen. I am more apt to believe that like the carrot, this connection between resemblance and health benefit occurs when the fruit is sliced. Figs are rich in calcium, potassium, phosphorus, and iron.^[30] As I researched the benefits of the addition of the nutrients provided by figs I came across the several health benefits. Once such benefit is the possible reduction of postmenopausal breast cancer due to it high fiber content.^[31] Just as a sliced fig will reveal tons of seeds, which the original author links to sperm, a sliced fig also resembles a mammary gland. Figs are also said to be good for weight loss, lowering insulin in diabetics, and eye health.^[31] Figs have also been found to improve sexual dysfunction.^[32][33] Overall, it seems that the "major" benefit of figs is weight loss, though the numerous minerals they provide enable a myriad of other health benefits.^[34][35]
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Photocredit: FreeImages.com/Shroomgirl

Grapes

Claim

"Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows that grapes are also profound heart and blood vitalizing food."

Facts

I've always thought of grape clusters as triangular, some of the comments I've seen as I research this list show that some people thought it was laughable to associate the shape of the cluster with the heart (they were essentially just bashing the list all together). While I never made that connection before reading this list, I can see how a cluster of grapes may resemble the shape of a human heart.

Grapes have polyphenols in them, and these specific polyphenols have been proven to reduce the risk of heart disease by lowering blood pressure, preventing blood clots, improving the function of blood vessels, and more. In addition to aiding blood vessels and the heart, grapes are a great source for vitamin B6, thiamin, potassium, and vitamin C. Grapes also contain antioxidants which help prevent (or slow the progression of) cancer.^[36][37] Grapes have also been shown to aid with eye health, cure migraines, aid with constipation, lower blood cholesterol levels, and delay the onset of Alzheimer's disease.^[39] Grapes also reduce your risk of stroke.^[40] Grapes have many benefits and are in fact good for your heart.
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Photocredit: FreeImages.com/tonypowell

Kidney Beans

Claim

"Kidney beans actually heal and help maintain kidney function. And yes they look like the human kidney."

Facts

If your kidneys are healthy, kidney beans play a role in kidney health, but if your kidneys are damaged, you need to limit your kidney bean intake. Kidney beans are high in fiber, and low in fat, sodium, sugar, and cholesterol. This makes them good for stabilizing blood sugar, enhancing cardiovascular health, and reduce blood pressure. These traits indirectly aid in kidney health. In addition, kidney beans are rich in potassium and magnesium which reduces the risk of developing kidney stones.^[10] Kidney beans are listed as #4 on Global Health's 7 Best Foods for Kidneys.^[11]
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Photocredit: FreeImages.com/Dragan Sasic

Olives

Claim

"Olives assist the health and function of ovaries."

Facts

Livestrong reminds us that the American Institute for Cancer Research has not found a conclusive link between a specific food and ovarian cancer, however obesity is a main factor for polycystic ovary syndrome (PCOS). They suggest foods that are low in energy density and have a low glycemic index.^[41] SF Gate's Healthy Eating suggests foods that are rich in vitamin A and selenium to aid in ovarian health.^[42] Neither site mentions olives specifically, so I did some more digging on what nutrients olives provide, and what benefits are generally attributed to olives. Olives have monounsaturated fats which are though to help encourage weight loss in the body; maintaining a healthy weigh reduces the risk for PCOS, so indirectly, olives would be good for PCOS prevention. Olives also act as a natural ibuprofen and can reduce pain.^[43] Upon seeing my OB/GYN about severe cramps, the recommendation was to take 1000mg of ibuprofen, perhaps an increase of olives in my diet would reduce the severity of cramps! The main antioxidant in olives is vitamin E, but small amounts of selenium are present as well.^[44] Health 24 suggests that olives enhance fertility and protect against anemia (which is common amongst women due to excessive blood loss).^[45]

Olives do not seem to be directly linked to ovarian health, as few sites specifically mention this. However, there are many indirect links that suggest olives could be especially good for women with relationship to their reproductive system: the ibuprofen-like benefits, prevention of anemia, enhancement of fertility, and weight reduction to discourage PCOS.
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Photocredit: FreeImages.com/Davide Guglielmo

Oranges

Claim

"Oranges, grapefruits, and other citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts."

Facts

Oranges are known for their high vitamin C content; this boosts the immune system. Citrus fruits have been found to aid the lymphatic system as well. Fruits in the citrus family provide hydration, antioxidants, and enzymes which cleanse and protect the lymphatic system.^{[54][55][56][57][59]}
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Photocredit: FreeImages.com/Carlos Sillero

Onions

Claim

"Onions look like the body cells. Today’s research shows onions help clear waste materials from all of the body cells."

Facts

Onions have been found to help prevent cancer, as well as, to improve the quality of sleep and moods.^[51] Onions also contain fiber and folic acid, a B vitamin that help the body create new cells. Raw onions have more nutrients than cooked onions but both are healthy.^[52] I don't see anything suggesting that onions "clear waste materials" but apparently they do help with the regeneration of cells. There are many other health benefits for onions, including cancer prevention.^[53]
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Photocredit: FreeImages.com/Troy Stoi

Sweet Potatoes

Claim

"Sweet potato looks like the pancreas and balances the glycaemic[sic] index of diabetes."

Facts

While I don't particularly like sweet potatoes, my family is insanely fond of sweet potato pies, as well as, sweet potato fries. I don't know of any pancreatic problems in my family, but I can think of a few people with diabetes. Now, that being said, my grandmother went from taking the shot to the pill to nothing at all and was definitely an avid eater of sweet potatoes. As for the other people in my family who have diabetes, I have never seen them eat sweet potatoes, which is not to say that they don't. Let's look at the facts, shall we?

Sweet potatoes raise blood sugar levels at a slower rate than fruits which contain fructose and glucose. It is thus recommended as healthy even for diabetic patients^[47] Sweet potatoes have a glycemic index rating of medium, but have been found to potentially improve blood sugar regulation! This property holds even in those with Type II Diabetes. One reason for this benefit is the high level of dietary fiber provided by sweet potatoes; dietary fiber stabilize the digestion process. Sweet potatoes also increase the adiponectin levels in the blood for people with Type II Diabetes. Adiponectin is generally low in people who have difficulty with their insulin metabolism.^[48] Studies have shown that there are health benefits for people with either type of Diabetes.^[49] Sweet Potatoes are also listed as one of the food that are vital to the pancreas by Livestrong.^[50]
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Photocredit: FreeImages.com/Matthew Trow

Tomatoes

Claim

"A Tomato has four chambers and is red. The heart is red and has four chambers. All of the research shows tomatoes are indeed pure heart and blood food."

Facts

Tomatoes are rich in antioxidants, vitamin A and C, beta-carotene, and folic acid, but most importantly, tomatoes contain lycopene. The average person receives 2/3 of their lycopene from tomatoes. High dosages of lycopene have been proved to reduce risk of stroke, improve the survival of patients with heart failure, lower blood pressure for those approaching high-blood pressure, reduce inflammation, and decrease levels of oxidized LDL (bad cholesterol).^[4] Daily Mail, on the other hand, suggests that while tomatoes definitely decrease the risk of heart disease, they may not reduce the risk of stroke.^[5] A study published by The Official Journal of the American Academy of Neurology concludes that high dosages of lycopene (which tomatoes are rich in) reduces the risk of stroke in men.^[6]
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Photocredit: FreeImages.com/Jean Scheijen (walnut) and Rodrigo Galindo (brain)

Walnuts

Claim

"A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds are on the nut just like the neo-cortex. We now know that walnuts help develop over 3 dozen neuron-transmitters for brain function."

Facts

A study from UCLA suggests that walnuts are good for cognitive health in adults. In mice, it was previously discovered that walnuts could prevent or slow the progression of Alzheimer's disease. Less than a handful a day are suggested for this benefit.^[7][9] Walnuts are rich in omega-3 which are necessary for cognitive function. Omega-3 deficiency symptoms are fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.^[8]
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Summary

Table of Findings

Fruit or Vegetable	Claim	Claim Proven?
Avocado, Eggplant, and Pears	Eggplant, Avocados and Pears are good for the womb and cervix of the female. It takes exactly 9 months to grow an avocado from blossom to ripened fruit."	They are good for fertility, however it take 8 months from blossom to fruit; possibly 9 months from from bud to fruit.
Carrots	Looks like the eye and is good for the eye
Celery	Celery, Bok Choy, Rhubarb look like bones and target bone strength. Bones are 23% sodium and these foods are 23% sodium"	These foods are good for bone strength, but there is no confirmation that bones are 23% sodium or that the foods are 23% sodium. Celery is *not* good for pregnant women
Figs	"Full of seeds and hang in twos when growing, Figs help to overcome male sterility."	Figs do not *always* grow in two; otherwise
Grapes	Grapes look like the heart (clustered) or blood cells (individually) and are also profound heart and blood vitalizing food.
Kidney Beans	"Kidney beans actually heal and help maintain kidney function."	Only if your kidneys are already healthy
Olives	"Olives assist the health and function of ovaries."	Indirectly
Onions	"Onions look like the body cells. Today’s research shows onions help clear waste materials from all of the body cells."
Oranges	"Oranges, grapefruits, and other citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts."
Sweet Potatoes	"Sweet potato looks like the pancreas and balances the glycaemic index of diabetes."
Tomatoes	Four chambers like the heart and is good for heart health
Walnuts	Looks like a brain and is good for the brain
Bananas	Looks like a smile and acts as an antidepressant by producing serotonin	From Journal[58]
Grapes (alternate)	Looks like alveoli in the lungs and protects against lung cancer	From Journal[58]
Mushrooms	Looks like an ear, and provides vitamin D which strengthens the bones that transmit sound from your ear to your brain	From Journal[58]
Broccoli	Looks like cancer cells and reduces the risk of cancer	From Journal[58]

References

1. Winkler, Sarah. "Are carrots really good for your eyesight?". How Stuff Works: Health. 2015
2. Maron, Dina Fine. "Fact or Fiction?: Carrots Improve Your Vision". Scientific American. June 2014
3. Myths About Your Eyes and Vision". Web MD. 2015
4. Bunch, T. Jared. "A Tomato a Day Keeps the Heart Doctor Away". Web MD. December 2014
5. Hagan, Pat, "Eating tomatoes cuts heart disease risk by a quarter... but doesn't protect against strokes". Daily Mail. February 2013
6. Karppi, J., et al. "Serum lycopene decreases the risk of stroke in men". The Official Journal of the American Academy of Neurology. October 2012 vol. 79 no. 15 1540-1547
7. Castillo, Stephanie. "Fight Memory Loss By Eating Walnuts: Less Than A Handful A Day Maintains Cognitive Function". Medical Daily. January 2015
8. Ehrlich, Steven D. "Omega-3 fatty acids". University of Maryland Medical Center. August 2015
9. Emling, Shelley. "A Few Walnuts A Day May Help Boost Memory, Study Finds". Huffington Post. January 2015
10. Williams, Jon. "Are Kidney Beans Healthy for Kidneys?". LiveStrong. February 2015
11. Group, Edward. "7 Best Foods to Support Kidney Function". Global Healing Center. April 2014
12. Mercola, Joseph. "What is Bok Choy Good For?". Dr. Mercola. June 2014
13. "Health Benefits of Rhubarb". Organic Facts. 2015
14. Ipatenco, Sara. "The Health Benefits of Rhubarb". LiveStrong. December 2013
15. Goldschmidt, Vivian. "Celery: The Often-Ignored Alkalizing Powerhouse Your Bones Need". Save Our Bones. 2015
16. George Mateljan Foundation. "What's New and Beneficial About Celery". The World's Healthiest Foods. 2015
17. Selke, Lori A. "Adverse Effects of Celery". LiveStrong. August 2015
18. Rodriguez, Amy. "How Long for an Avocado to Mature From Bloom to Harvest?". SF Gate. 2015
19. Chua, Maria Shellyn. "Avocado: The Aztec’s Fertility Fruit". Getting Pregnant Help. March 2014
20. Veganara. "Fruit of the Womb". The Flaming Vegan. 2015
21. "Eggplant". Better Health Channel. 2015
22. Corleone, Jill. "Vitamins for the Reproductive System". Livestrong. January 2015
23. Nuble, Charlene J. "Vitamins and Minerals for a Healthy Reproductive System". Health Guidance. 2015
24. "All About Avocados". WebMD.com. 2015
25. "Nutrition". California Avocado. 2015
26. "What's New and Beneficial About Avocados". World's Healthiest Foods. 2015
27. "Avocado Nutrition for Moms and Kids". California Avocado. 2015
28. "Eggplant". The World's Healthiest Foods. 2015
29. "Pears". The World's Healthiest Foods. 2015
30. "Fig". Encyclopædia Britannica. 2015
31. "Figs". The World's Healthiest Foods. 2015
32. "Health Benefits of Figs or Anjeer". Organic Facts. 2015
33. "15 Figs Health Benefits & Nutrition Facts". Health Fame. 2015
34. Rudrappa, Umesh. "Fig Fruit Nutrition Facts". Nutrition and You. 2015
35. Lewin, Jo. "The health benefits of… figs". BBC Good Foods. 2015
36. "Health Benefits of Grapes". Sairy Council of California. 2015
37. Ware, Megan "Grapes: Health Benefits, Nutritional Information". Medical News Today. September 2015
38. "Grapes". The World's Healthiest Foods. 2015
39. "Health Benefits of Grapes". Organic Facts. 2015
40. "Grapes". Nutrition and You. 2015
41. Bruso, Jessica. "Food for Healthy Ovaries". Livestrong. May 2015
42. Tremblay, Sylvie. "Food for Healthy Ovaries". SF Gate. 2015
43. Summerly, John. "10 Reasons You Should Be Eating Olives". Healthy Impact News. December 2015
44. "Olives". The World's Healthiest Foods. 2015
45. "20 health benefits of olives". Health 24. October 2015
46. "Olives nutrition facts". Nutrition and You. 2015
47. "Sweet potato nutrition facts". Nutrition and You. 2015
48. "Sweet Potatoes". The World's Healthiest Foods. 2015
49. Ware, Megan. "Sweet Potatoes: Health Benefits, Nutritional Information". Medical News Today. October 2015
50. Hill, Stephanie Crumley"Foods That Will Heal the Pancreas". Livestrong. April 2015
51. Ware, Megan. "Onions: Health Benefits, Nutritional Information". Medical News Today. 2015
52. Szalay, Jessie. "Onions: Health Benefits, Health Risks & Nutrition Facts". Live Science. October 2014
53. "Onions". The World's Healthiest Foods. 2015
54. Pulsipher, Charlie. "10 Foods to Boost the Lymphatic System for Improved Health". Sun Warrior News. March 2014
55. Hingle, Lynette. "How to Detox the Lymphatic System". Live Strong. August 2013
56. "Oranges". The World's Healthiest Foods. 2015
57. "Orange fruit nutrition facts". Nutrition and You. 2015
58. Ramesh, Bhavani T., et al. "Fruits and Vegetables that Resembles to Body Organs and have Significant Role on them". American Journal of Phytomedicine and Clinical Therapeutics. 2015
59. Miller, Jess. "13 Health Benefits of Oranges, According to Science (+7 Delicious Recipes)". Jen Reviews; visited 2017