We have talked about this several times before; it is worth the repetition!
Vegetables provide essential vitamins and minerals important for keeping the body cells and tissues in a good state thereby producing good health, (and making you look younger than you really are!).
The benefits are numerous. And it is readily available and affordable.
Go for it! Go for the first and best food given to humanity.
KALE
More Vitamin K (good for your blood) and lutein (good for your eyes) than you need for the day, and plenty of Vitamin C (good for your immune system, heart, skin, and lots of other stuff), too. Kale is also a great source of glucosinolates, which in a study published in the International Journal of Cancer showed potential anti-cancer benefits.
SEE: SIMPLE KALE SALAD WITH LEMON DRESSING
Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. In other words, it’s loaded with good things for every part of your body!
Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon. The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your vigorous brain function, memory, and mental clarity.
Our parents have told us since we were kids about how good carrots and carrot juice are for our health. Indeed they are. Carrots have long been known for their great nutritional content and health benefits.
There isn’t much to say about vitamin C that hasn’t been said already. Vitamin C has been known for generations as a potent immune booster and antioxidant.
One cup of carrots provides 13% percent of the daily value for vitamin C.
Carrots are high in antioxidants like vitamin C, beta-carotene, and many more. Antioxidants help fight the effects of oxidative stress. According to Dr. Andrew Weil, “oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).” Oxidative stress is often linked to chronic diseases including heart disease and cancer.
One cup of carrots contains 21% of the daily value of vitamin K. “Vitamin K is known as the clotting vitamin because without it blood would not clot. Some studies suggest that it helps maintain strong bones in the elderly,” states Medline Plus.
It is a very common belief that carrots are excellent for eye health, because of their high levels of beta-carotene. Surprisingly, there aren’t many studies on carrots and eye health. The study showed that a higher intake of certain fruits and vegetables may be associated with a decreased risk of glaucoma. More studies need to be conducted to confirm these benefits.
Because of their high levels of antioxidants, carrots are excellent for the heart. The protective abilities of antioxidants are essential to our heart, especially the arteries. In a recent study from the Netherlands, vegetables in the orange/yellow color category were shown to have the most protective benefits against heart disease. The study also showed that participants who ate more carrots had a significantly lower risk of heart disease.
Carrots are one of the highest sources of vitamin A on our planet. Vitamin A is crucial to eye function and the growth of cells. According to MayoClinic, vitamin A may reduce the death rate from measles, prevent certain types of cancers, and boost the immune system. One single cup of carrots contains 428% percent of the daily value for vitamin A. Pretty impressive.
Brussels sprouts are part of the cruciferous vegetable family, and like their relatives, they are packed with vitamins and minerals for our overall health. They have a taste similar to cabbage and go great with ginger, garlic, and butter. Brussels sprouts are a staple in the American home.
Brussels sprouts are rich in antioxidants, especially vitamin A, C, and K. Antioxidants protect the body from the effects of oxidative stress, which may help strengthen the immune system and ward off diseases.
Dr. Andrew Weil explains, “Oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).”
The effects of oxidative stress are often linked to chronic illnesses such as heart disease and many types of cancers.
Chronic inflammation is a major risk factor for many types of cancers. The glucosinolates in Brussels sprouts help regulate the body’s inflammation system and reduce unwanted inflammation.
Brussels sprouts, like most cruciferous vegetables, are linked to cancer prevention and help reduce free radicals in the body. They contain nutrients known as glucosinolates. Upon digestion, this compound can help to eliminate carcinogens before they damage or alter DNA. It helps prevent healthy cells from converting to malignant cells that lead to cancer. Cruciferous vegetables are shown to help prevent lung, breast, and prostate cancers.
Organic Brussels sprouts provide detox support. The enzymes that support the natural detoxification system in the body are activated by compounds made by the glucosinolates in Brussels sprouts.
Brussels sprouts are great for eye health, as they have a carotenoid known as lutein found in most cruciferous vegetables. Lutein helps protect against age-related diseases such as cataracts and macular degeneration.
Including organic Brussels sprouts in your diet can help prevent cardiovascular disease. Cruciferous vegetables protect against heart disease, largely due to their high concentration of vitamin C and beta-carotene.
One study from the Vanderbilt School of Medicine showed that cruciferous vegetable consumptions associated with reduced risk of heart disease. Another study published in the American Journal of Nutrition shows that cruciferous vegetables lower the risk of a heart attack. The beta-carotene found in these vegetables decreases the risk of death from cardiovascular disease.
Diets rich in cruciferous vegetables may also help reduce the risks of ischemic stroke. According to another study by the Harvard School of Public Health, one serving of fruits or vegetables a day can lower the risk of a stroke by 6 percent. Vegetables in the cruciferous family were found to be the most protective, along with green leafy vegetables and citrus fruits.
Brussels sprouts are very low in calories, with only 21 per sprout. They are also a good source of dietary fiber, with 2% of the recommended daily value per sprout. Fiber helps you make full so you eat less, thus you lose weight.
With all that Vitamin A (boosts your immunity, vision, and reproductive health) and C, you should probably toast yourself for having some.
Asparagus has potent healing properties. All that magnesium (an excellent energy booster) makes the smelly pee totally worth it.
It is an excellent source of antioxidants such as beta-carotene, vitamin E and vitamin C. Antioxidants protect the body from the effects of oxidative stress, which may help strengthen the immune system and ward off diseases. Dr. Andrew Weil explains, “oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in the air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).” The effects of oxidative stress are often linked to chronic illnesses such as heart disease and many types of cancers.
Because of its antioxidant and anti-inflammatory benefits, asparagus makes a great addition to anti-cancer benefits. A study published in Cancer Letters showed that amino acids in asparagus may have anti-tumor effects.
Asparagus is a great source of B-vitamins, which are essential for blood sugar regulation and heart health. It is also a good source of dietary fiber. A study in a journal called BMJ shows that dietary fiber can lower the risk of heart disease. The antioxidants and anti-inflammatory nutrients also contribute to heart health.
Asparagus contains inulin, which is a carbohydrate that feeds the good bacteria in our digestive systems, promoting effective digestion and healthy probiotics.
Okra is a uniquely shaped vegetable, often called “ladyfingers” because of its appearance. It is very common in Southern cooking where it is pickled and boiled. It is packed with vitamins and minerals for our health.
Okra is a great source of vitamin C, vitamin E, and manganese, which are known as potent antioxidants. These antioxidants protect the cells from the effects of oxidative stress. Dr. Andrew Weil defines oxidative stress as, “the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).”
The anti-tumor effects of a newly-discovered lectin, isolated from okra, were recently investigated in human breast cancer and skin fibroblast cells. It was shown to kill 72% of human breast cancer cells (MCF7) in vitro. This is very promising.
Okra is a good source of dietary fiber, providing 2 grams per 1/2 cup, which is 8% of the recommended daily value.
Dietary fiber is essential for making the digestive system healthy, preventing digestive conditions like constipation.
Okra is a good source of folate, providing 36.8 mcg per 1/2 cup, which is 9% of the recommended daily value.
Folate is an essential nutrient for the metabolism of protein, carbs, and fats. It is also important for the healthy function of the nervous system and aids in the production of red blood cells and DNA.
According to the University of Maryland Medical Center, folate is very important for pregnant women, as it reduces the risk of birth defects.
Okra contains 13 mg of vitamin C per 1/2 cup, which is 22% of the recommended daily value. Vitamin C has potent antioxidant properties and may help reduce the risk of diseases such as macular degeneration, heart disease, and cancer. Vitamin C is also known as a potent immune system booster.
Okra is low in calories and high in dietary fiber. It contains only 18 calories per 1/2 cup. Eating foods that are low in calories and high in dietary fiber make great additions to an effective weight loss diet.
Eating a diet rich in vegetables, including green bell peppers, reduces your risk of certain chronic illnesses. While red bell peppers contain larger amounts of antioxidants, green bell peppers are a significant source as well. Green bell peppers also contain zeaxanthin, which keeps your eyes healthy and might reduce your risk of age-related eye disorders.
Zucchini is part of the squash family and makes a very delicious addition and texture to a variety of dishes. Like all squash, it is packed with many health benefits.
Zucchini is packed with vitamin A and vitamin C, which are known for their antioxidant and anti-inflammatory properties. Inflammation is known as a risk factor for many chronic diseases, including arthritis, heart disease, and many types of cancers.
It is a great source of dietary fiber, providing 1.4g per cup. Dietary fiber is essential for removing carcinogenic toxins from the colon, therefore preventing colon cancer. Also, vitamin A, vitamin C, and folate in zucchini act as antioxidants, fighting the oxidative stress that is known to cause cancer.
Zucchini provides a good amount of lutein and zeaxanthin, two carotenoids that are great for eye health. They help your eyes filter out harmful light rays and protect from age-related diseases such as macular degeneration and cataracts.
Zucchini is an excellent source of magnesium, with 21.1mg per cup, which is 5% of the recommended daily value. Magnesium is a mineral proven to reduce the risk of heart attack and stroke. The folate in zucchini helps break down an amino acid called homocysteine, which can cause heart attack and stroke if it builds up.
One cup of zucchini contains 325mg of potassium, which is 9% of the recommended daily value. According to the American Heart Association, “a diet that includes natural sources of potassium is important in controlling blood pressure because potassium lessens the effects of sodium.”
The dietary fiber in zucchini binds with bile acids in the liver and removes it. When bile is removed, the body must break down cholesterol to create new bile, which can lower levels of cholesterol in the blood. High cholesterol is considered a major risk factor for heart disease.
Zucchini is very low in calories, with only 20 per cup. It is also an excellent source of dietary fiber.
Foods that are low in calories and high in fiber are key to an effective weight loss diet.
☛Green Beans can help improve your eye health.
☛Green Beans can help improve your digestion issues.
☛Green Beans may help prevent colon cancer.
☛Green Beans can help improve bone strength.
☛Green Beans can help individuals with type 2 diabetes. Studies have shown that green beans can help manage and regulate type 2 diabetes mellitus symptoms, such as high blood sugar.
Cauliflower is a cruciferous vegetable, which means potent anti-cancer compounds. Some compounds like indoles and isothiocyanates have been found to inhibit the development of some types of cancers.
Beets are considered a multi-purpose vegetable because the roots and the leaves are both edible.
The phytonutrients in beets have shown anti-inflammatory properties. Three specific compounds betanin, isobetanin, and vulgaxanthin have especially shown these benefits. They stop the activity of cyclo-oxygenase enzymes, which are the inflammation messengers in our bodies. Inflammation is considered a major risk factor for heart disease, type 2 diabetes, arthritis, and more.
Beets are loaded with antioxidants such as beta-carotene, vitamin C, and manganese. Antioxidants protect the body from the effects of oxidative stress, which may help strengthen the immune system and ward off diseases. Dr. Andrew Weil explains, “oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).” The effects of oxidative stress are often linked to chronic illnesses such as heart disease and many types of cancers.
Beets were used in ancient times by the Romans as a natural aphrodisiac. They contain boron, which is linked to the production of human sex hormones.
“There have been several very high-profile studies showing that drinking beet juice can lower blood pressure, but we wanted to show that drinking beet juice also increases perfusion, or blood flow, to the brain,” Daniel Kim-Shapiro, Ph.D., director of the Translational Science Center at Wake Forest University, shares.
Researchers from the Translational Science Center looked at how dietary nitrates affected 14 adults aged 70 and older over a four-day period.
MRI scans showed that after eating a high-nitrate diet, the older adults had increased blood flow to the white matter of the frontal lobes, which are the areas of the brain most commonly associated with the degeneration that leads to dementia and other cognitive conditions.
Beets contain betalains, which are the pigments that give beets their colors. These potent pigments help promote optimal health. They work as antioxidant anti-inflammatory agents. Betalains help the body by neutralizing toxins and supporting the cell’s natural detoxification process. They prevent toxins from accumulating in the body and flush them out through urine.
Because of the high antioxidant levels and anti-inflammatory properties of beets, there is a great chance that they are useful in the reduction of the risk of many types of cancers. We are hoping for large-scale human studies before beets can be considered a food that reduces cancer risk.
In 2010 UK researchers revealed that nitrate is the special ingredient in beetroot which lowers blood pressure and may help to fight heart disease.
The study was funded by the British Heart Foundation and is published online in the American Heart Association journal Hypertension.
Beets contain only 58 calories in one cup. They are also devoid of fat. Beets are high in dietary fiber, providing 15 percent of the recommended daily value in a single cup. Eating fresh vegetables that are high in dietary fiber, low in calories, and low in fat is key to weight control.
They are very refreshing and delicious food and keep you hydrated because of their high water content.
Cucumbers are loaded with antioxidants such as flavonoids, lignans, and triterpenes. Antioxidants protect the body from the effects of oxidative stress, which may help strengthen the immune system and ward off diseases. Dr. Andrew Weil explains, “oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).” The effects of oxidative stress are often linked to chronic illnesses such as heart disease and many types of cancers.
The flavonoids in cucumbers work like to over-the-counter medications like ibuprofen and aspirin by stopping the activity of an enzyme called cyclooxygenase 2 (COX-2), which causes inflammation.
Studies about cucumbers in relation to cancer treatment are still in the early stages, but the results are promising. A study from the University of California Los Angeles shows that a compound called cucurbitacins in cucumbers may be beneficial as a potent anti-cancer drug in the future. Cucumbers are also a good source of lignans, which are antioxidants that have shown the ability to reduce the risk of estrogen-related cancers such as cancer of the breast, ovary, prostate, and uterus.
The anti-inflammatory effects of cucumbers aid in healthy skin. The high water content also keeps skin hydrated and moist. Placing a slice over puffy eyes can help relieve inflammation.
Cucumbers are about 95 percent water, which helps keeps the body and skin hydrated. Eating foods with high water content can help flush out harmful toxins in our body.
Cucumbers are low in calories, containing only 8 calories in every half a cup. They are also called water foods as they are very high in water content, which helps get rid of toxins in the digestive system.
Cucumbers are high in dietary fiber.
Eggplant is very popular in Asian, Middle Eastern, and Mediterranean cuisine.
Eggplants are rich in antioxidants, especially chlorogenic acid. Antioxidants protect the body from the effects of oxidative stress, which may help strengthen the immune system and ward off diseases.
Dr. Andrew Weil explains, “oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).”
The effects of oxidative stress are often linked to chronic illnesses such as heart disease and many types of cancers.
It is great for the brain because of a phytonutrient found in the skin called nasunin. This compound has potent antioxidant properties and has been shown in a study from the University of California Berkeley to inhibit cell membrane damage. Nasunin protects the lipids (fat) in cell membranes, which are responsible for receiving instruction from messenger molecules in the brain.
Studies have shown that a high fiber diet may help prevent cancer of the colon. It is important to get enough fiber in your diet to keep your digestive tract clean and healthy.
This potent vegetable is also great for heart health. In a study from Yamagata University in Japan, eggplant juice was shown to lower cholesterol in animals.
According to the American Heart Association, “High cholesterol is one of the major controllable risk factors for coronary heart disease, heart attack, and stroke.” The nasunin in eggplant also helps regulate iron in our bodies. While iron is a crucial nutrient, too much of it can increase the risk of heart disease.
It is a great source of vitamin K. One cup of eggplant provides 4% of the recommended daily value for vitamin K. This potent vitamin helps strengthen the capillaries, keeping blood clots from forming.
Eggplant may help with skin cancer by using a skin cream with eggplant extracts called BEC. Dr. Bill E. Cham, one the leaders in this area of research had this to say: “A cream formulation containing high concentrations (10%) of a standard mixture of solasodine glycosides (BEC) has been shown to be effective in the treatment of malignant and benign human skin tumors.
We now report that preparation… which contains very low concentrations of BEC (0.005%) is effective in the treatment of keratoses, basal cell carcinomas (BCCs) and squamous cell carcinomas (SCCs) of the skin of humans. In an open study, clinical and histological observations indicated that all lesions (56 keratoses, 39 BCCs, and 29 SCCs) treated with [the preparation] had regressed.”
Eggplant is great for a weight loss diet. It is low in calories and high in fiber. One cup of eggplant contains only 33 calories and 2.5 grams of dietary fiber, which is 10% of the recommended daily value. Dietary fiber is essential in weight loss because it helps you feel full, so you eat less. Eggplant is also naturally fat-free.
Onions are an excellent source of a sulfur molecule called Onionin A, which inhibits the activity of the white blood cells that cause inflammation. Onions are also packed with antioxidants, the most potent being quercetin. This antioxidant also provides anti-inflammatory benefits. Controlling inflammation is key to good health because it is considered a risk factor for many chronic diseases including arthritis, heart disease, and some types of cancers.
Red onions may be beneficial to bone health. A study from the medical journal entitled Menopause showed that onion consumption seemed to have bone-strengthening effects in perimenopausal and postmenopausal women over 50. According to this study, older women who consume onions most frequently may decrease their risk of hip fracture by more than 20% versus those who never consume onions.
Onions have strong anti-fungal, anti-bacterial, and anti-parasitic properties. Many people who suffer from Candida experience water retention and onions help fight these effects by flushing fluids out of the body.
Onions contain key phytochemicals including allicin. Phytochemicals help with inflammation and remove toxins in the colon that may be responsible for cancer development. Onions are an important part of a colon cancer fighter diet.
Onions are a good source of sulfur, which has shown potent heart health benefits. Sulfur may help reduce the unwanted clumping together, or clotting of blood platelets. By reducing unwanted clotting, sulfur may reduce the risk of a heart attack. Sulfur has also shown the ability to lower cholesterol and triglycerides, both of which are considered major risk factors for heart disease. A study from the European Journal of Nutrition showed a diet rich in onions may reduce the risk of a heart attack.
Onions help with mosquito bites because of their ability to draw out fluids from the skin.
Tip: Simply press an onion slice onto the affected area for a few minutes. If symptoms aren’t gone within minutes, you can tape the slice to your arm using medical tape until the irritation is gone.
Onions are an excellent source of dietary fiber, providing 2.7g per cup, which is 11% of the recommended daily value. It is also low in calories, with only 64 per cup. Foods that are low in calories and high in fiber are great contributors to an effective weight loss diet.
SPINACH
Health Benefits of Spinach
Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. In other words, it’s loaded with good things for every part of your body!
Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon. The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your vigorous brain function, memory, and mental clarity.
CARROTS
Our parents have told us since we were kids about how good carrots and carrot juice are for our health. Indeed they are. Carrots have long been known for their great nutritional content and health benefits.
Let’s take a closer look at the health benefits of carrots.
A good source of vitamin C:
There isn’t much to say about vitamin C that hasn’t been said already. Vitamin C has been known for generations as a potent immune booster and antioxidant.
According to MayoClinic, “Vitamin C (ascorbic acid) is a water-soluble vitamin, which is needed by the body to form collagen in bones, cartilage, muscle, and blood vessels, and which aids in the absorption of iron.”
Vitamin C must be added to our diet every day because the body doesn’t store it. Drinking carrot juice is a great way to do so.
One cup of carrots provides 13% percent of the daily value for vitamin C.
Antioxidant-rich:
Carrots are high in antioxidants like vitamin C, beta-carotene, and many more. Antioxidants help fight the effects of oxidative stress. According to Dr. Andrew Weil, “oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).” Oxidative stress is often linked to chronic diseases including heart disease and cancer.
Contain a good amount of Vitamin K:
One cup of carrots contains 21% of the daily value of vitamin K. “Vitamin K is known as the clotting vitamin because without it blood would not clot. Some studies suggest that it helps maintain strong bones in the elderly,” states Medline Plus.
Eye health:
It is a very common belief that carrots are excellent for eye health, because of their high levels of beta-carotene. Surprisingly, there aren’t many studies on carrots and eye health. The study showed that a higher intake of certain fruits and vegetables may be associated with a decreased risk of glaucoma. More studies need to be conducted to confirm these benefits.
Heart health:
Because of their high levels of antioxidants, carrots are excellent for the heart. The protective abilities of antioxidants are essential to our heart, especially the arteries. In a recent study from the Netherlands, vegetables in the orange/yellow color category were shown to have the most protective benefits against heart disease. The study also showed that participants who ate more carrots had a significantly lower risk of heart disease.
Rich in vitamin A:
Carrots are one of the highest sources of vitamin A on our planet. Vitamin A is crucial to eye function and the growth of cells. According to MayoClinic, vitamin A may reduce the death rate from measles, prevent certain types of cancers, and boost the immune system. One single cup of carrots contains 428% percent of the daily value for vitamin A. Pretty impressive.
A great source of vitamin B6:
It is essential for the production of serotonin, which helps stabilize the mood and sleep patterns. Vitamin B6 also helps with metabolism and strengthens the immune system.
BROCCOLI
Possible health benefits of consuming broccoli
Cancer prevention
Broccoli shares this cancer-fighting, immune-boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts, and cabbage.
Cholesterol reduction
Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.
Reducing allergic reaction and inflammation
Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our bodies. Broccoli even has significant amounts of omega 3 fatty acids, which are well known as an anti-inflammatory.
Powerful antioxidant
Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.
Bone health
Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.
Heart health
The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.
Diet aid
Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories. Read more at the world's healthiest foods.
BRUSSELS SPROUTS
Brussels sprouts are part of the cruciferous vegetable family, and like their relatives, they are packed with vitamins and minerals for our overall health. They have a taste similar to cabbage and go great with ginger, garlic, and butter. Brussels sprouts are a staple in the American home.
Let’s look at the health benefits of this organic food.
Antioxidant-rich:
Dr. Andrew Weil explains, “Oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).”
The effects of oxidative stress are often linked to chronic illnesses such as heart disease and many types of cancers.
Anti-inflammatory properties:
Chronic inflammation is a major risk factor for many types of cancers. The glucosinolates in Brussels sprouts help regulate the body’s inflammation system and reduce unwanted inflammation.
Cancer-preventing:
Brussels sprouts, like most cruciferous vegetables, are linked to cancer prevention and help reduce free radicals in the body. They contain nutrients known as glucosinolates. Upon digestion, this compound can help to eliminate carcinogens before they damage or alter DNA. It helps prevent healthy cells from converting to malignant cells that lead to cancer. Cruciferous vegetables are shown to help prevent lung, breast, and prostate cancers.
Detoxification:
Organic Brussels sprouts provide detox support. The enzymes that support the natural detoxification system in the body are activated by compounds made by the glucosinolates in Brussels sprouts.
Eye health:
Brussels sprouts are great for eye health, as they have a carotenoid known as lutein found in most cruciferous vegetables. Lutein helps protect against age-related diseases such as cataracts and macular degeneration.
Heart health:
Including organic Brussels sprouts in your diet can help prevent cardiovascular disease. Cruciferous vegetables protect against heart disease, largely due to their high concentration of vitamin C and beta-carotene.
One study from the Vanderbilt School of Medicine showed that cruciferous vegetable consumptions associated with reduced risk of heart disease. Another study published in the American Journal of Nutrition shows that cruciferous vegetables lower the risk of a heart attack. The beta-carotene found in these vegetables decreases the risk of death from cardiovascular disease.
Stroke-preventing:
Diets rich in cruciferous vegetables may also help reduce the risks of ischemic stroke. According to another study by the Harvard School of Public Health, one serving of fruits or vegetables a day can lower the risk of a stroke by 6 percent. Vegetables in the cruciferous family were found to be the most protective, along with green leafy vegetables and citrus fruits.
Weight loss:
Brussels sprouts are very low in calories, with only 21 per sprout. They are also a good source of dietary fiber, with 2% of the recommended daily value per sprout. Fiber helps you make full so you eat less, thus you lose weight.
TOMATOES
With all that Vitamin A (boosts your immunity, vision, and reproductive health) and C, you should probably toast yourself for having some.
ASPARAGUS
Asparagus has potent healing properties. All that magnesium (an excellent energy booster) makes the smelly pee totally worth it.
Let’s take a look at the health benefits of organic asparagus.
Anti-inflammatory benefits:
Asparagus is packed with vital anti-inflammatory nutrients such as asparanin A, sarsasapogenin, protodioscin, and diosgenin. These nutrients help prevent chronic inflammation which is considered a major risk factor for many chronic diseases including arthritis, heart disease, and some types of common cancers.
Antioxidant-rich:
It is an excellent source of antioxidants such as beta-carotene, vitamin E and vitamin C. Antioxidants protect the body from the effects of oxidative stress, which may help strengthen the immune system and ward off diseases. Dr. Andrew Weil explains, “oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in the air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).” The effects of oxidative stress are often linked to chronic illnesses such as heart disease and many types of cancers.
Cancer prevention:
Because of its antioxidant and anti-inflammatory benefits, asparagus makes a great addition to anti-cancer benefits. A study published in Cancer Letters showed that amino acids in asparagus may have anti-tumor effects.
Heart health:
Asparagus is a great source of B-vitamins, which are essential for blood sugar regulation and heart health. It is also a good source of dietary fiber. A study in a journal called BMJ shows that dietary fiber can lower the risk of heart disease. The antioxidants and anti-inflammatory nutrients also contribute to heart health.
Promotes digestion:
Asparagus contains inulin, which is a carbohydrate that feeds the good bacteria in our digestive systems, promoting effective digestion and healthy probiotics.
OKRA
Okra is a uniquely shaped vegetable, often called “ladyfingers” because of its appearance. It is very common in Southern cooking where it is pickled and boiled. It is packed with vitamins and minerals for our health.
Let’s look at the health benefits of okra.
Antioxidant-rich:
Okra is a great source of vitamin C, vitamin E, and manganese, which are known as potent antioxidants. These antioxidants protect the cells from the effects of oxidative stress. Dr. Andrew Weil defines oxidative stress as, “the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).”
Cancer fighter:
The anti-tumor effects of a newly-discovered lectin, isolated from okra, were recently investigated in human breast cancer and skin fibroblast cells. It was shown to kill 72% of human breast cancer cells (MCF7) in vitro. This is very promising.
Digestive health:
Okra is a good source of dietary fiber, providing 2 grams per 1/2 cup, which is 8% of the recommended daily value.
Dietary fiber is essential for making the digestive system healthy, preventing digestive conditions like constipation.
Rich in folate:
Okra is a good source of folate, providing 36.8 mcg per 1/2 cup, which is 9% of the recommended daily value.
Folate is an essential nutrient for the metabolism of protein, carbs, and fats. It is also important for the healthy function of the nervous system and aids in the production of red blood cells and DNA.
According to the University of Maryland Medical Center, folate is very important for pregnant women, as it reduces the risk of birth defects.
Rich in vitamin C:
Okra contains 13 mg of vitamin C per 1/2 cup, which is 22% of the recommended daily value. Vitamin C has potent antioxidant properties and may help reduce the risk of diseases such as macular degeneration, heart disease, and cancer. Vitamin C is also known as a potent immune system booster.
Weight loss:
Okra is low in calories and high in dietary fiber. It contains only 18 calories per 1/2 cup. Eating foods that are low in calories and high in dietary fiber make great additions to an effective weight loss diet.
GREEN BELL PEPPER
Eating a diet rich in vegetables, including green bell peppers, reduces your risk of certain chronic illnesses. While red bell peppers contain larger amounts of antioxidants, green bell peppers are a significant source as well. Green bell peppers also contain zeaxanthin, which keeps your eyes healthy and might reduce your risk of age-related eye disorders.
SCALLIONS
Health benefits of Scallions
- Scallions are very low in calories; 100 g of fresh leaves provide just 31 calories. Nonetheless, they contain many noteworthy flavonoid anti-oxidants, plant fiber, minerals, and vitamins that have proven health benefits.
- Being leafy-greens, scallions naturally contain more plant-derived antioxidants, and dietary fiber than their fellow allium members like onions, shallots, etc. 100 g fresh spring onions provide 2.6 g or 7% of daily-recommended levels of fiber.
- Scallions, like leeks, possess proportionately less thio-sulfinates anti-oxidants than that in the garlic. Thio-sufinates such as diallyl disulfide, diallyl trisulfide, and allyl propyl disulfide convert to allicin by enzymatic reaction when its leaves disrupted (crushing, cutting, etc).
- Laboratory studies show that allicin reduces cholesterol production by inhibiting the HMG-CoA reductase enzyme in the liver cells. Further, it also found to have anti-bacterial, anti-viral, and anti-fungal activities. Allicin decreases blood vessel stiffness by release of nitric oxide (NO); thereby bring a reduction in the total blood pressure. In addition, It blocks platelet clot formation and has fibrinolytic action in the blood vessels, which helps decrease the overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.
- Spring onions contain a healthy composition of vitamin-A (997 IU or 33% of RDA per 100 g) and other flavonoid phenolic anti-oxidants such as carotenes, zea-xanthin, and lutein. Together, they help the body protect from lung and oral cavity cancers.
- They also have some other essential vitamins such as vitamins C, and K. In fact; scallions are one of the richest sources of vitamin K. 100 g of fresh greens provides 207 µg or about 172% of the daily-recommended intake of this vitamin.
- Vitamin K has a potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established a role in the treatment of Alzheimer's disease.
- Spring onions are plentiful in B-complex vitamins as well as some essential minerals such as copper, iron, manganese, and calcium.
- The leafy greens contain several vital vitamins such as pyridoxine, folic acid, niacin, riboflavin, and thiamin in healthy proportions. 100 g fresh leaves provide 64 µg of folates. Folic acid is essential for DNA synthesis and cell division.
- Their adequate levels in the diet during pregnancy can help prevent neural tube defects in newborn babies.
ZUCCHINI
Zucchini is part of the squash family and makes a very delicious addition and texture to a variety of dishes. Like all squash, it is packed with many health benefits.
Let’s look at the health benefits of zucchini.
Anti-inflammatory benefits:
Zucchini is packed with vitamin A and vitamin C, which are known for their antioxidant and anti-inflammatory properties. Inflammation is known as a risk factor for many chronic diseases, including arthritis, heart disease, and many types of cancers.
Cancer prevention:
It is a great source of dietary fiber, providing 1.4g per cup. Dietary fiber is essential for removing carcinogenic toxins from the colon, therefore preventing colon cancer. Also, vitamin A, vitamin C, and folate in zucchini act as antioxidants, fighting the oxidative stress that is known to cause cancer.
Eye health:
Zucchini provides a good amount of lutein and zeaxanthin, two carotenoids that are great for eye health. They help your eyes filter out harmful light rays and protect from age-related diseases such as macular degeneration and cataracts.
Heart health:
Zucchini is an excellent source of magnesium, with 21.1mg per cup, which is 5% of the recommended daily value. Magnesium is a mineral proven to reduce the risk of heart attack and stroke. The folate in zucchini helps break down an amino acid called homocysteine, which can cause heart attack and stroke if it builds up.
Lower blood pressure:
One cup of zucchini contains 325mg of potassium, which is 9% of the recommended daily value. According to the American Heart Association, “a diet that includes natural sources of potassium is important in controlling blood pressure because potassium lessens the effects of sodium.”
Lowers cholesterol:
The dietary fiber in zucchini binds with bile acids in the liver and removes it. When bile is removed, the body must break down cholesterol to create new bile, which can lower levels of cholesterol in the blood. High cholesterol is considered a major risk factor for heart disease.
Weight loss:
Zucchini is very low in calories, with only 20 per cup. It is also an excellent source of dietary fiber.
Foods that are low in calories and high in fiber are key to an effective weight loss diet.
GREEN BEANS
Here are other health benefits of the Green Bean:
☛Green Beans can help improve your digestion issues.
☛Green Beans may help prevent colon cancer.
☛Green Beans can help improve bone strength.
☛Green Beans can help individuals with type 2 diabetes. Studies have shown that green beans can help manage and regulate type 2 diabetes mellitus symptoms, such as high blood sugar.
☛Green Beans can reduce the risk of heart disease.
☛Green Beans can help boost your immune system.
☛Green Beans can help boost your immune system.
CAULIFLOWER
BEETS
Beets are considered a multi-purpose vegetable because the roots and the leaves are both edible.
Let’s take a look at the health benefits of beets.
Anti-inflammatory:
Antioxidant-rich:
Beets are loaded with antioxidants such as beta-carotene, vitamin C, and manganese. Antioxidants protect the body from the effects of oxidative stress, which may help strengthen the immune system and ward off diseases. Dr. Andrew Weil explains, “oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).” The effects of oxidative stress are often linked to chronic illnesses such as heart disease and many types of cancers.
Aphrodisiac:
Beets were used in ancient times by the Romans as a natural aphrodisiac. They contain boron, which is linked to the production of human sex hormones.
Brain health:
“There have been several very high-profile studies showing that drinking beet juice can lower blood pressure, but we wanted to show that drinking beet juice also increases perfusion, or blood flow, to the brain,” Daniel Kim-Shapiro, Ph.D., director of the Translational Science Center at Wake Forest University, shares.
Researchers from the Translational Science Center looked at how dietary nitrates affected 14 adults aged 70 and older over a four-day period.
MRI scans showed that after eating a high-nitrate diet, the older adults had increased blood flow to the white matter of the frontal lobes, which are the areas of the brain most commonly associated with the degeneration that leads to dementia and other cognitive conditions.
Contain Betalains and help detox:
Beets contain betalains, which are the pigments that give beets their colors. These potent pigments help promote optimal health. They work as antioxidant anti-inflammatory agents. Betalains help the body by neutralizing toxins and supporting the cell’s natural detoxification process. They prevent toxins from accumulating in the body and flush them out through urine.
Cancer prevention:
Because of the high antioxidant levels and anti-inflammatory properties of beets, there is a great chance that they are useful in the reduction of the risk of many types of cancers. We are hoping for large-scale human studies before beets can be considered a food that reduces cancer risk.
Lower blood pressure:
In 2010 UK researchers revealed that nitrate is the special ingredient in beetroot which lowers blood pressure and may help to fight heart disease.
The study was funded by the British Heart Foundation and is published online in the American Heart Association journal Hypertension.
Weight loss:
Beets contain only 58 calories in one cup. They are also devoid of fat. Beets are high in dietary fiber, providing 15 percent of the recommended daily value in a single cup. Eating fresh vegetables that are high in dietary fiber, low in calories, and low in fat is key to weight control.
CUCUMBERS
They are very refreshing and delicious food and keep you hydrated because of their high water content.
Let’s take a look at the health benefits of cucumbers.
Antioxidant-rich:
Cucumbers are loaded with antioxidants such as flavonoids, lignans, and triterpenes. Antioxidants protect the body from the effects of oxidative stress, which may help strengthen the immune system and ward off diseases. Dr. Andrew Weil explains, “oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).” The effects of oxidative stress are often linked to chronic illnesses such as heart disease and many types of cancers.
Anti-inflammatory:
The flavonoids in cucumbers work like to over-the-counter medications like ibuprofen and aspirin by stopping the activity of an enzyme called cyclooxygenase 2 (COX-2), which causes inflammation.
Cancer prevention:
Studies about cucumbers in relation to cancer treatment are still in the early stages, but the results are promising. A study from the University of California Los Angeles shows that a compound called cucurbitacins in cucumbers may be beneficial as a potent anti-cancer drug in the future. Cucumbers are also a good source of lignans, which are antioxidants that have shown the ability to reduce the risk of estrogen-related cancers such as cancer of the breast, ovary, prostate, and uterus.
Healthy skin:
The anti-inflammatory effects of cucumbers aid in healthy skin. The high water content also keeps skin hydrated and moist. Placing a slice over puffy eyes can help relieve inflammation.
Hydration:
Cucumbers are about 95 percent water, which helps keeps the body and skin hydrated. Eating foods with high water content can help flush out harmful toxins in our body.
Weight loss:
Cucumbers are low in calories, containing only 8 calories in every half a cup. They are also called water foods as they are very high in water content, which helps get rid of toxins in the digestive system.
Cucumbers are high in dietary fiber.
EGGPLANT
Eggplant is very popular in Asian, Middle Eastern, and Mediterranean cuisine.
Let’s take a look at the health benefits of eggplant.
Antioxidant-rich:
Eggplants are rich in antioxidants, especially chlorogenic acid. Antioxidants protect the body from the effects of oxidative stress, which may help strengthen the immune system and ward off diseases.
Dr. Andrew Weil explains, “oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food, and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).”
The effects of oxidative stress are often linked to chronic illnesses such as heart disease and many types of cancers.
Brain health:
It is great for the brain because of a phytonutrient found in the skin called nasunin. This compound has potent antioxidant properties and has been shown in a study from the University of California Berkeley to inhibit cell membrane damage. Nasunin protects the lipids (fat) in cell membranes, which are responsible for receiving instruction from messenger molecules in the brain.
Colon cancer:
Studies have shown that a high fiber diet may help prevent cancer of the colon. It is important to get enough fiber in your diet to keep your digestive tract clean and healthy.
Heart health:
This potent vegetable is also great for heart health. In a study from Yamagata University in Japan, eggplant juice was shown to lower cholesterol in animals.
According to the American Heart Association, “High cholesterol is one of the major controllable risk factors for coronary heart disease, heart attack, and stroke.” The nasunin in eggplant also helps regulate iron in our bodies. While iron is a crucial nutrient, too much of it can increase the risk of heart disease.
Prevents blood clots:
It is a great source of vitamin K. One cup of eggplant provides 4% of the recommended daily value for vitamin K. This potent vitamin helps strengthen the capillaries, keeping blood clots from forming.
Skin cancer:
Eggplant may help with skin cancer by using a skin cream with eggplant extracts called BEC. Dr. Bill E. Cham, one the leaders in this area of research had this to say: “A cream formulation containing high concentrations (10%) of a standard mixture of solasodine glycosides (BEC) has been shown to be effective in the treatment of malignant and benign human skin tumors.
We now report that preparation… which contains very low concentrations of BEC (0.005%) is effective in the treatment of keratoses, basal cell carcinomas (BCCs) and squamous cell carcinomas (SCCs) of the skin of humans. In an open study, clinical and histological observations indicated that all lesions (56 keratoses, 39 BCCs, and 29 SCCs) treated with [the preparation] had regressed.”
Weight loss:
Eggplant is great for a weight loss diet. It is low in calories and high in fiber. One cup of eggplant contains only 33 calories and 2.5 grams of dietary fiber, which is 10% of the recommended daily value. Dietary fiber is essential in weight loss because it helps you feel full, so you eat less. Eggplant is also naturally fat-free.
Anti-inflammatory benefits:
Onions are an excellent source of a sulfur molecule called Onionin A, which inhibits the activity of the white blood cells that cause inflammation. Onions are also packed with antioxidants, the most potent being quercetin. This antioxidant also provides anti-inflammatory benefits. Controlling inflammation is key to good health because it is considered a risk factor for many chronic diseases including arthritis, heart disease, and some types of cancers.
Bone health:
Candida fighter:
Onions have strong anti-fungal, anti-bacterial, and anti-parasitic properties. Many people who suffer from Candida experience water retention and onions help fight these effects by flushing fluids out of the body.
Colon cancer:
Onions contain key phytochemicals including allicin. Phytochemicals help with inflammation and remove toxins in the colon that may be responsible for cancer development. Onions are an important part of a colon cancer fighter diet.
Heart health:
Onions are a good source of sulfur, which has shown potent heart health benefits. Sulfur may help reduce the unwanted clumping together, or clotting of blood platelets. By reducing unwanted clotting, sulfur may reduce the risk of a heart attack. Sulfur has also shown the ability to lower cholesterol and triglycerides, both of which are considered major risk factors for heart disease. A study from the European Journal of Nutrition showed a diet rich in onions may reduce the risk of a heart attack.
Mosquito bite reliever:
Onions help with mosquito bites because of their ability to draw out fluids from the skin.
Tip: Simply press an onion slice onto the affected area for a few minutes. If symptoms aren’t gone within minutes, you can tape the slice to your arm using medical tape until the irritation is gone.
Weight loss:
Onions are an excellent source of dietary fiber, providing 2.7g per cup, which is 11% of the recommended daily value. It is also low in calories, with only 64 per cup. Foods that are low in calories and high in fiber are great contributors to an effective weight loss diet.