Now Eat Your Veggies . . . Particularly These (press release)

Tuesday, June 21, 2005 by Mike Adams, the Health Ranger Editor of NaturalNews.com (See all articles...) Tags: health news, Natural News, nutrition

https://www.naturalnews.com/008693.html

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Vegetables help you lose weight because they're high in fiber and water, so you get a lot of food for few calories. And they fight disease.

While experts recommend eating a variety of vegetables, here are the best of the best:

Broccoli

• Why: Not only low-calorie and inexpensive, broccoli is also one of the tastiest and healthiest vegetables, and it's readily available year-round and easy to prepare.

• Nutrients: It's high in vitamins A, C and K (which helps keep bones strong); it's a great source of iron and folate (lacking in our diet); and it has plenty of fiber. One cup of steamed broccoli has 44 calories.

• Health perks: "Cruciferous vegetables, such as broccoli, have been linked with a lower risk of colon, prostate, lung and other cancers," said Karen Collins, nutrition adviser to The American Institute for Cancer Research. Broccoli contains phytochemicals, including beta-carotene, indoles and isothiocyanates. Indole-3- carbinol has been shown to suppress breast tumor cell growth and cancer cell movement to other areas of the body. Indoles also block carcinogens before they start the damage that allows cancer to develop, and they cause cancer cells to self-destruct. Another substance, sulforaphane, boosts detoxification enzymes, thus helping clear potentially carcinogenic substances more quickly. Broccoli also contains lutein and zeaxanthin, said to protect the eyes from ultraviolet light damage and cataracts.

• Purchasing tips: Aliza Green, author of "Field Guide to Produce" (Quirk Books, 2004), says to choose dark green bunches, which indicate high nutrient value. Florets that are dark green, purplish or bluish-green contain more beta-carotene and vitamin C than paler or yellowing ones. Choose stalks that are firm, not rubbery. Avoid broccoli with open, flowering, discolored or water- soaked bud clusters and tough, woody stems. As for storage, "Refrigerate unwashed in an airtight bag for up to four days," Green says. Spinach

• Why: It's packed with an amazing quantity of nutrients for few calories, and it tastes great hot or cold.

• Nutrients: It's a great source of vitamins A, B2, C and K, as well as folate, potassium, magnesium, beta-carotene and fiber. One cup of steamed spinach has 42 calories.

• Health perks: "Spinach is helpful in controlling blood pressure, keeping blood vessels healthy, reducing cancer risk and slowing the development of age-related eye damage (macular degeneration). Spinach also seems to protect against breast cancer risk linked to excess alcohol," Collins says. Spinach has 13 flavonoid compounds that function as antioxidants and anticancer agents. Additionally, vitamin C, beta-carotene and lutein reduce the risk of heart disease by keeping cholesterol from building up on artery walls. Lutein and zeaxanthin also seem to protect the eyes from ultraviolet light damage and cataracts. Lutein and folate also might protect against birth defects. And according to one recent study, a carotenoid called neoxanthin helps destroy prostate cancer cells.

• Purchasing tips: Green recommends "deeply colored, crisp, perky leaves that are unbroken -- avoid yellow leaves." Spinach spoils quickly, so check for any unpleasant odor if you are unsure whether it's still good. Store in a plastic bag in the refrigerator for two to three days.

Garlic

• Why: It can fight disease and make vegetables (and most food) taste great.

• Nutrients: It's an excellent source of manganese, a good source of vitamins B6 and C and a good source of selenium. One clove has about 4 calories.

• Health perks: "Substances in garlic block formation of nitrosamines, which have been linked to stomach cancer. In addition, garlic's phytochemicals stimulate enzymes that detoxify carcinogens, potentially stopping cancer before it even starts," Collins says.

Garlic's organic sulfides and polysulfides disrupt the metabolism of tumor cells. Garlic is also reported to enhance immune function by stimulating lymphocytes and macrophages to destroy cancer cells.

Allicin, which is released when a clove is cut or crushed, has antimicrobial properties that inhibit a wide variety of bacteria, molds, yeasts and viruses. Garlic might reduce the risk of heart attack and stroke by lowering total and LDL (bad) cholesterol as well as triacylglycerol without affecting HDL (good) cholesterol.

• Purchasing tips: Choose large, plump, firm bulbs with tight, unbroken sheaths, Green says. Avoid soft, spongy or shriveled bulbs or those with a green sprout in the center. Store up to three weeks in the refrigerator.