WAKAME (UNDARIA PINNATIFIDA)

A popular dark-green Japanese seaweed, wakame grows in wing-like fronds up to twenty inches long in sea water. Wakame is one of the seaweeds highest in calcium content (more than ten times the calcium of milk). It is also rich in iron, thiamine and niacin. And as with all other seaweeds, it contains small amounts of many minerals and trace elements of the sea water. Wakame is widely available in health food shops in its dried form. Used in cooking, it can soften beans and the hard fibres of foods cooked with it. Wakame is an indispensable part of the Japanese diet and a basic component of miso soup. In the Japanese tradition it is used to purifY the mother's blood after childbirth. A normal daily consumption of dry wakame, before soaking with other foods, is 5-15 g.

WALNUTS( AUGLANS NIGRA) Top

The tree, which probably originated in southern Europe, is now grown commercially in many parts of the world, especially in the USA and China. Apart from the value of its timber, the tree is also noted for the culinary and medicinal properties of its nuts. Walnuts provide a good source of protein, iron and calcium and are used in traditional Chinese medicine to treat constipation and asthma. An infusion of walnut leaves can be used externally to treat eczema and improve the complexion. Walnut oil is used as a culinary oil, especially for salad dressings, and warmed walnut oil is a home remedy that is used externally for inflammation of the ear.

WATERTop

The most vital nutrient in our bodies, water makes up two­thirds of the body's mass and is involved in nearly every bodily process. Good, pure water is not only enlivening, but also nutritious. Pure water acts in the body as a solvent, lubricant and coolant. Recently, pure water was found to function as an electromagnetic enhancer. As such, pure water reduces the risk of heart disease, helps release contaminants from fat cells assisting weight loss, and reduces water retention by dispersing salt, just like common diuretics. Although 'soft' water can be kinder to the skin when used externally, 'hard' water is nutritionally more beneficial to the body: it contains various minerals, especially calcium and magnesium, and is known to reduce the incidence of heart disease. Unfortunately, contamination of tap water has become commonplace in recent years, due partly to the chemicals added at treatment plants and partly to contamination collected in the course of water distribution. Tap water is chlorinated and may cause allergies, diarrhoea or depression, as well as destroying friendly intestinal bacteria. It can also contain anti-corrosion chemicals added by some water boards, as well as environmental pollutants and industrial wastes. In addition, it may carry germs, algae, scale and rust particles, which can contaminate the blood and lymph, overburdening the liver and kidneys with poisons, and lead to reduced energy and a lower resistance to disease. Since the purity and quality of water so gready affects general health and well being, it is no wonder that there is a growing public demand for higher-quality water and that people are increasingly using botded mineral waters, water filters and water purifiers. As with any other nutrient, the body requires water in sufficient amounts. Insufficient water intake is known to promote constipation, an accumulation of toxins, kidney damage, fatigue, apathy and dehydration. Meat-based diets increase the need for water because they overload the body with urea and other toxic by-products of protein metabolism that need water for their dispersal and elimination. As a rule, vegetarians require less water than meat-eaters, since many fruits and vegetables contain over 90 per cent water. Water is best drunk before or between meals. Water drunk right after meals can dilute digestive juices and is a common cause of heartburn. Individual water requirements vary from person to person, and although thirst is considered the best indicator of need, it is often unreliable. On average, due to a gradual loss of the thirst sensation, we do not drink enough water. Yes, we drink a lot of sodas, tea and coffee, but all these cannot replace the needs of the body for water. They only serve as vehicles to stimulating chemicals such as caffeine, aspartame and sugar. In his book, Your Body's Many Cries for Water, Dr F. Batmanghelidj presents his revolutionary concept that chronic dehydration of body cells can cause many diseases. He cites many and varied conditions, like stomach ulcers, arthritis, headaches, hypertension, high cholesterol, diabetes and even obesity, all of which were successfully treated by drinking at least two litres of water a day.
Caution: Do not self-treat. Seek professional help.

WATERCRESS (NASTURTWM OFFICINAUS) Top

A perennial herb of the mustard family, it grows naturally in running water, especially the beds of streams, but is grown commercially in watercress beds or raised as a winter crop in greenhouses. Watercress is cultivated for its leaves, which are used mainly in salads and are rich in vitamins and minerals, especially vitamins A and C, zinc and iron. The plant is also rich in potassium, calcium, phosphorus and iron, with good quantities of iodine, sodium and magnesium. Although the healing powers of watercress have long been known, recent scientific studies have shown that it can inhibit the growth of some cancerous tumours. New research has revealed that fresh watercress contains high levels of PEITC (phenethyl isothiocyanate), which neutralizes a dangerous carcinogen in tobacco called NNK and one study indicated that the consumption of 60 g of fresh watercress three times a day for three days will help to protect smokers from lung cancer. For more lasting protection, this process can be repeated once a month. A tea prepared from the leaves can strengthen digestion, increase urination, and cleanse the respiratory system by releasing phlegm and mucus and watercress is also recommended for the treatment of catarrh, anaemia, weak digestion and gout. Caution: Excessive or prolonged use of watercress may cause kidny problems, and it should not be used in pregnancy. Since, nowadays, wild watercress grows mainly in polluted waters, it may contain various pollutants as well as the deadly liver fluke. Therefore, wild watercress is unsafe for gathering, and only watercress grown commercially in filtered, shallow, gravelled-bottom beds should be consumed.

WHEAT Top

Traditionally termed 'the staff of life', whole wheat is a highly nutritious grain and includes several varieties, such as bulgur and durum. Wheat starch contains anywhere between six and twenty per cent protein made up of eight amino acids. Wheat germ is a rich source of vitamin E, B vitamins and minerals such as zinc, iron, copper and iodine. The bran is rich in fibre and the amino acid lysine. Wheat encourages growth and can be used in conditions such as nervousness, insomnia and irritability. Being mildly astringent, wheat can be used for bed-wetting, diarrhoea and night sweats. Sprouted wheat, particularly wheat grass, is an increasingly popular form of easily digested wheat. Standard white flour is made from the inner starchy part of the grain, with all the germ and bran removed. This results in a loss of up to 80 per cent of the essential nutrients in wheat. In addition, white flour may be bleached with chlorine dioxide, which destroys all the vitamin E. 'Enriched' flours make up for only a few of the missing nutrients, usually vitamins B 1, B2, B3 and iron. Gluten, the elastic protein in wheat, is used as a popular source of vegetable protein in many dishes around the world. However, it can cause allergies and people with coeliac disease cannot digest it at all. The symptoms of coeliac disease, which is quite widespread, include diarrhoea, abdominal pain, flatulence, intestinal damage, weight loss and spasms. Coeliacs must not only avoid wheat, but all other gluten-containing cereals as well, and subsist on a gluten-free diet

WHEAT GERM OIL Top

Produced from the life-giving part of the wheat kernel, wheat germ oil has been found to have many beneficial effects on the human body. It is the richest source of vitamin E, the great antioxidant and fertility vitamin. It is also the richest source of octacosanol, a type of waxy alcohol, the effects of which have a variety of effects on the body, including increased energy, endurance and strength, improved resistance to stress, alleviation of arthritis and improved heart function. In experiments done with the US Marines, wheat germ oil was found to relieve fatigue, dizziness, drowsiness and fear. In addition, animal studies have shown that wheat germ oil increases pregnancy rates and reduces miscarriages. Octacosanol has been found to have a remarkable therapeutic effect on muscular dystrophy and nerve-muscle disorders such as multiple sclerosis, epilepsy, cerebral palsy, encephalitis and myasthenia gravis. It has also been reported to regulate the blood dotting hormones, preventing blood clots and heart attacks.
The best wheat germ oil is cold pressed, fresh and packed in amber bottles. It is best kept in the refugerator and taken in a dosage of a teaspoon on empty stomach, 1-3 times daily.
Caution: Wheat germ oil contains significant amounts of oestrogen, the female sex hormone, and large doses over a prolonged period can cause testicular degeneration and loss of sex drive in men. For higher levels of supplementation, octacosanol tablets are safer and more beneficial.

WHEAT GRASS Top

Considered a 'living food', wheat grass is very rich in vitamin E, Worophyll and many nutrients. It cleanses the blood, rejuvenates the body and increases resistance to disease. It is a tonic and helps to treat conditions such as fatigue, anaemia, toxaemia and cancerous growths. Wheat grass juice is a powerful detoxifying agent. It helps to increase the enzyme level in the body cells, aiding the rejuvenation of the body and the digestion of nutrients. Wheat grass juice is best taken fresh on an empty stomach, starting off with 30 g a day, a daily dose that can gradually be increased to 125 g. It is usually diluted with carrot or apple juice to make it more palatable. More common in the USA in larger health food stores where it can be bought as freshly squeezed juice.

WHEY  Top

Whey is the water separated from milk during cheese­making after the milk has coagulated. It is considered highly nutritious and is the richest source oflactose (milk sugar). It is often added in dry form to processed foods, but is not suitable for people with lactose intolerance or for those allergic to milk. Whey has recently been found to contain certain proteins that can speed up the healing of wounds and ulcers. Initial studies were successfully conducted by Australian scientists who plan to use these whey ingredients in the form of dressings to accelerate wound repair. Other studies suggest that whey proteins may have anti-cancer and anti-microbial effects, as well as improving immune function. Some products on the market already use whey. Estee Lauder sells a moisturizer, called Nutritious, which uses whey protein to mimic a natural cellular messenger found in skin, which instructs it to produce more collagen. It is claimed that it makes the skin stronger and more supple.

WINETop

The oldest beverage known to man, written records on the dietary and therapeutic properties of wine date back 4,000 years. Most of today's wines come from a species of vine that originated in the Middle East, while many varieties were crossbred with species native to North America and Canada. Drunk in moderation, wine appears to be more than just an alcoholic or romantic drink. Wine constituents have a relaxing effect and are known to promote the absorption of essential minerals like calcium, magnesium, phosphorus and zinc. Red wine has been found to increase blood levels of HDL ('good' cholesterol) while decreasing LDL ('bad' cholesterol), and recent scientific research has indicated that two glasses of red wine a day can help prevent blood clots, lower cholesterol, reduce the risk of heart attack and contribute to a longer life. Red wine is brewed from whole grapes, with skin and seeds, unlike white wine, and contains important antioxidant polyphenolic flavonoids, such as quercetin, catechins and tannins. But the most exciting polyphenol found in wine is resveratrol, a natural plant antibiotic produced by plants to combat fungal and bacterial attacks. Red wine is particularly rich in resveratrol; one glass of red wine contains 650 mcg while a handful of peanuts contains only 75 mcg resveratrol. Recent clinical studies have shown that as a potent antioxidant, resveratrol not only helps protect the heart, but also helps prevent cancer, reduce the risk of osteoporosis and alleviate depression. Being a phytoestrogen, resveratrol was also found to act as a natural replacement for oestrogen and to improve menopausal symptoms like hot flushes and mood swings. And recent American research revealed that resveratrol can also help prevent herpes. The scientists found that dabbing the infectious sores with red wine can hamper their growth and can stop the sufferer passing it on. In general, higher concentrations of resveratrol are found in wines associated with cooler and more humid climates such as Burgundy, Bordeaux, Switzerland, Oregon and Canada, while wines from warmer and drier climates tend to have lower concentrations.
Red wine is known to cause headaches or nasal congestions in some people and, although a controversial issue, it is suspected that these are allergic reactions to sulphites which are added to the wine to inhibit oxidation and microbial growth. Although most wine makers add sulphites, an increasing number are going 'organic', producing wine with no additives. (See also GRAPES)

WITCH HAZEL (HAMAMEUS VIRGINIANA)Top

A deciduous tree, native to North America, it was traditionally endowed with magical properties, hence its name. It is now grown in many other temperate regions of the world, including the British Isles The leaves of the witch hazel have an stringent, tonic and sedative effect. A decoction can be used for diarrhoea. Extracts of witch hazel, which are available from most herbalist, should be used only externally. As a skin lotion, the extract can be applied to bruises, insect bites and minor sunburn. A poultice is said to help in the treatment of haemorrhoids. The decoction can also be used as a mouth­wash and as a vaginal douche for vaginitis. Available from health food stores and herbalists.

WORMWOOD (ARTEMISIS ABSINTHIUM)Top

A silky perennial herb prevalent in arid roadside verges in Europe and North America, the leaves and flower tops of wormwood are used for several conditions. The leaves contain herbal bitters and santonin, which is effective against intestinal worms, and are used to prepare a bitter oil and also infusions. Wormwood is antiseptic and carminative, and can be used to stimulate the appetite and to treat indigestion. Wormwood oil is a cardiac stimulant and improves blood circulation.

Caution: Pure wormwood oil is poisonous and should be used only in correct dosages as indicated by a herbalist. Available froni larger health food stores and herbalists.