Originally published July 24 2005
Broccoli and spinach are a dieter's best friends
by Mike Adams, the Health Ranger, NaturalNews Editor
Not only are broccoli and spinach healthy and high in vitamins A, C and K, they are also a great source of iron and folate.
Well, mom was right, and she didn't even know all the yet-to-be-discovered research that supports eating plenty of vegetables.
Why: Not only low-calorie and inexpensive, broccoli is also one of the tastiest and healthiest vegetables.
Indole-3-carbinol has been shown to suppress not only breast tumor cell growth but also cancer cell movement to other areas of the body.
According to Karen Collins, nutrition adviser to the American Institute for Cancer Research, the phytochemicals in cruciferous vegetables such as broccoli also may offer some protection from substances in grilled and broiled meats linked with colon cancer.
Broccoli also helps battle diabetes because of its high fiber content, which improves blood sugar control.
Purchasing tips: Aliza Green, author of "Field Guide to Produce" (Quirk Books, 2004), advises choosing dark green bunches --- good color indicates high nutrient value.
Florets that are dark green, purplish or bluish-green contain more beta-carotene and vitamin C than paler or yellowing ones.
Why: Spinach is packed with an amazing quantity of nutrients for very few calories, and it tastes great hot or cold.
Health Perks: Spinach can help control blood pressure, keep blood vessels healthy, reduce cancer risk and slow development of age-related eye damage, according to Collins.
Spinach also seems to protect against breast cancer risk linked to excess alcohol.
Additionally, vitamin C, beta-carotene and lutein reduce the risk of heart disease by preventing buildup of oxidized cholesterol in the artery walls.
Purchasing tips: Green recommends looking for "deeply colored, crisp, perky leaves that are unbroken.
Store unwashed bunched spinach in a plastic bag in the refrigerator for two to three days.
The compound that produces much of the disease-fighting activity of garlic is allicin, which is released when a clove is cut or crushed.
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