Cruciferous vegetables: Arugula, Broccoli, Brussel Sprouts, Cabbage, Cauli?ower, Collard Greens, Kale and Watercress. These vegetables all decrease your risk of cancer. At least three to four servings per week is suggested. Whole grains: whole wheat (including bran), oats and quinoa. Whole grains contain insoluble fiber, which has many health benefits including preventing constipation. Fiber is also associated with a decrease risk of certain cancers. Soybeans. Soybeans contain protease inhibitors and other phytochemicals. Soybeans are also an excellent source of protein and many tasty products are now on the market.4.Allium Vegetables: Onions, Garlic, Scallions and chives. These vegetables contain substances that increase enzymes in your body that have distinct anti-cancer functions. Citrus fruits: Oranges, Lemons, Limes. These citrus fruits contain limonene, found in the peel. New research is linking limonene to reduced cancer risk. Tomatoes. Tomatoes contain acids that removed nitrites from your body before they become cancer causing agents. Studies show that green peppers, carrots, and strawberries have similar effects. Grapes. According to researchers, grapes contain a number of phytochemicals that reduce cancer risk in a variety of ways. Strawberries, apples and raspberries contain some of the same substances.

Proper nutrition should consist of a well balanced diet of all the essential vitamins, minerals, proteins, carbohydrates and fatty acids that the baby needs, sourced from wholesome natural foods. It is an unfortunate fact that a lot of pregnancy diets are left to chance, with the resultant increase in problems such as disability, low birth weight, miscarriage, and child mortality.

Consider the following foods during pregnancy for the benefit of your unborn child.

Pasteurised eggs, milk and cheeses, are excellent sources of calcium which are necessary for the development of healthy teeth and bones. Make sure that the food is pasteurised or is made from pasteurised ingredients, as unpasteurised foods can contain bacteria such as listeria that can lead to infection and miscarriage.

Sea food is an excellent source of proteins and omega 3 fatty acids, which are necessary for the development of your baby’s verbal and behavioural skills, and overall growth. Avoid large fish like shark, swordfish and king mackerel, as they can contain high levels of mercury and other pollutants in their system. Mercury has the ability to pass through the mothers placenta to the baby, and harm the development of his nervous system. Also avoid shellfish like oysters, mussels and clams, as they may contain listeria which can cause infection and miscarriage.

As a responsible mother, your foods during pregnancy should include citrus fruits, strawberries, brussels sprouts, potatoes and green beans, all of which will ensure that you are getting adequate levels of Vitamin C. Vitamin C is an antioxidant which protects the tissues from damage and helps the body to absorb iron, and also helps in building a healthy immune system.

Iron is essential for the production of haemoglobin in the blood, which will ensure the foetus is receiving adequate oxygen. Iron also helps in reducing the possibilities of low birth weight and premature delivery. It can be sourced from beef, pork, spinach, wheat germ and cereals fortified with iron.

Foods during pregnancy must include dark green leafy vegetables like romaine lettuce, spinach, broccoli, peas and beans, as these foods are all excellent sources of folic acid. Everyone has heard of folic acid and its importance in the pregnancy diet, and most doctors will prescribe a folic acid supplement for the expectant mother. Folic acid is essential for the healthy development of the spinal cord and brain. Lack of folic acid leads to spina bifida.

Vitamin D is necessary for the absorption of calcium into the body, and is sourced from fatty fish, milk and sunshine.

Proteins are necessary for the production of amino acids and cell repair, and adequate levels will ensure healthy breast and uterine tissue for the mother. Proteins can be sourced from most animal foods, meat, poultry, eggs, pasteurised dairy products, beans and nuts.

Foods during pregnancy should not include raw meats like your rare fillet steak, raw fish like sushi, and raw eggs or products made from raw eggs such as salad dressings and mayonnaise. Raw eggs can contain salmonella, and raw meat and fish can contain listeria, all potentially harmful bacteria for your unborn child.

However, fresh raw vegetables are rarely bitter. Sometimes the bitter flavor of a vegetable can come from overlong cooking. It’s interesting to consider that perhaps one reason why Asians eat more vegetables than Americans may lie in the fact that Chinese stir-fry techniques call for cooking them lightly, thus making them more enjoyable. Overcooking vegetables causes them to become mushy, often losing their flavors and becoming undesirably bitter. Cruciferous vegetables such as broccoli, kale, and Brussels Sprouts are especially susceptible to this phenomenon. Cruciferous vegetables contain healthful chemicals which, when overcooked, get changed into sulfurous compounds emitting a rotten egg smell which coincides with the most bitter flavors. Choosing young vegetables is also another great way to avoid the bitter taste as much as possible. As they are younger and thus more tender, they typically require less cooking, which should take care of the overcooking issue causing bitter flavors. Unfortunately, young vegetables, being less mature, also wind up being less nutritious – as their less bitter taste indicates (recall that the bitterness generally comes from beneficial phytonutrients). Luckily, most vegetables are not fattening and it is quite possible to just simply eat more! Finally, selecting the right dressing or sauce (if cooked) will go a long way towards mellowing the bitter taste of many vegetables.

People often note that it is definitely important to safeguard against food scams because fraud could exist on food labels. Pardon the expression but nowadays, when so many are more interested in housing and work place discrimination, real estate, and mortgages, or even fashion and entertainment and vacations and the like, issues such as food safety and quality can be overshadowed.

This article was created strictly for information and human interest purposes only, and is not meant to serve any medical or advisory purposes at all. The ideas presented are not necessarily the opinions or conclusions of the author. Readers ought not to depend on the veracity of the information discussed, and are urged to consult a doctor, nutritionist, or other medical professionals when seeking advice concerning food and physiology.

Maybe your child isnâ??t doing well in school because he or she is eating the Standard American Diet (SAD) which really is sad!  Maybe your own memory, alertness and concentration could use a boost, too. Try these tips for a few months and see your brain power improve.

The brain functions more effectively when the body is adequately hydrated.  So, reach for a glass of cool water when you need to be alert.  Ice-cold drinks disrupt digestion and impair the assimilation of nutrients by the body and should therefore be avoided.  Avoid sugary, carbonated, caffeinated drinks which also interfere with the absorption of nutrients by the body. 

Prepare foods that are fresh and free of pesticides.  If you canâ??t get fresh, organic  foods, try frozen foods.  When you eat foods which are as close to their natural state as possible, they deliver the most potent nutrition.  Avoid canned or preserved foods with artificial additives and preservatives or foods with artificial colors and flavors.  These chemicals can build up and damage cells and brain function over time.  

The brain is a heavy user of oxygen and it is particularly susceptible to oxidative damage.  Antioxidants are crucial for continued effective functioning of the brain.  It is best to take your antioxidants the way nature intendedâ??in foods, where they occur in a balanced form. 
Blueberries are a powerful brain food primarily because of their antioxidant properties.  They have been shown to have the ability to improve memory and keep your brain â??young.â?Â  They can also help you improve your balance and coordination.  Research suggests that a diet rich in berries reduces, or even reverses, declining brain function.  The acai berry from South America and the Indian gooseberry (amla) are wonderful for the brain but you may not have them stocked in your kitchen.

Other foods rich in antioxidants are broccoli, tomatoes, Brussels sprouts, oranges, spinach, apricots, red and yellow peppers and sweet potatoes.  Stick to bright colors when choosing fruits and vegetables.  They have vitamins A and C which are linked to improving your memory and reasoning powers and keeping your arteries functioning properly.  Eat several helpings of fruit and vegetables each day.  Freshly squeezed fruit juices deliver nutrients quickly to your mind and body.  Fruits are excellent cleansersâ??they flush toxins out of the body.   Vegetables and fruits contain natural sugars which keep you alert.  Your brain needs natural sugars to function at its best.  Foods with the B vitamin folic acid (okra, spinach, lentils, collards, asparagus, black beans, Romaine lettuce, black-eyed peas, and sunflower seeds) prevent brain degeneration and keep your nervous system healthy.

Increase protein intake by using soy.  Some of the powdered shake mixes are delicious!Your mother was right.  Fish is brain food,too.  Try a tuna salad or a tuna sandwich for lunch.  

Weâ??ve all been told to reduce our intake of fats.  But, fat performs some essential functions in the body.  Ghee (you can get it in the Indian Foods section of your supermarket or health food store) is valued for its ability to transport the beneficial components of herbs and spices to the brain and other parts of the body.  Eat Ghee in moderation. 
 
Essential fatty acids are necessary for maximum brain power as well as promoting normal brain growth and development.  They also help boost memory and your ability to learn new things. Integrate omega-3 fatty acids into the daily diet by eating fish, eggs, nut or seed oils and blue-green algae. 

All nuts, particularly walnuts, are good for your brain because they keep your arteries clear and boost serotonin levels.  Serotonin is a neurotransmitter that controls sleep, depression, memory,  and other neurological processes.

Include some dairy if you wish such as organic milk and fresh yogurt.  Be sure to read the ingredients listed on the container so you avoid artificial ingredients.

Weâ??ve all been told to reduce our intake of fats.  But, fat performs some essential functions in the body.  Ghee (you can get it in the Indian Foods section of your supermarket or health food store) is valued for its ability to transport the beneficial components of herbs and spices to the brain and other parts of the body.  Eat Ghee in moderation.

What would life be without a little spice!  Many spices enhance digestion and facilitate the clearing of toxins from the body.  This means that the channels of the body, including those that serve the brain, will be clear.  Black pepper in small quantities is particularly recommended for clearing the channels of the brain and promoting the free flow of oxygen to the brain.  Did you ever try a little freshly ground black pepper on strawberries?  It sounds awful but it TASTES wonderful!   Other  common spices which are good for the brain include:  turmeric, ginger, and cinnamon.  The herb rosemary helps mental focus.  Add some fresh or dried rosemary leaves to your cooking.   If you have a rosemary plant, just pluck and sniff a few leaves.  The magic is in the scent.

The brain functions more effectively when the body is adequately hydrated.  So, reach for a glass of cool water when you need to be alert.  Ice-cold drinks disrupt digestion and impair the assimilation of nutrients by the body and should therefore be avoided.  Avoid sugary, carbonated, caffeinated drinks which also interfere with the absorption of nutrients by the body.

 Iâ??ve saved the best for lastâ?¦real organic CHOCOLATE!  That means either 100% organic cocoa powder or a dark chocolate bar with at least 75% cacao content.  Real chocolate contains Vitamin E  and releases dopamine to enhance cognition and mood.

Try to implement some of these tips to increase YOUR brain power.  By paying attention to what you are feeding your children, you may help to improve their performance in school as well.  

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It is therefore very important that you know about the right foods to eat when pregnant, which will in turn ensure that you maintain a healthy pregnancy diet. Simply put, your pregnancy diet must include a variety of foods from the four basic food groups: proteins, vitamins, minerals and carbohydrates. Specifically, you need at least six to eleven servings of carbohydrate sources such as breads, rice and pasta; two to four servings of fruits (make sure to include citrus fruits); four or more servings of vegetables, preferably green leafy ones; three servings of proteins from meat, poultry, fish, eggs and nuts; and four servings of dairy products such as milk (non-fat or low-fat), cheese and yogurt. As for sweets and fats, they are not to be avoided completely (may be virtually impossible to do so), but should only be taken sparingly.

Pregnant women should ensure sufficient levels of four important nutrients necessary for the proper development of their baby. They are as follows:

Folic Acid: You need at least 400mcg of folic acid, lack of which may lead to neural tube defects in your baby. Folic acid is abundant in dark green leafy vegetables, beans, peas, lentils, oranges and legumes.

Calcium: You need 1000-1300mg of calcium for the healthy development of your baby’s bones and (future) teeth. Good sources include milk, yogurts and cheeses.

Iron: During pregnancy, you produce extra blood to cater for yourself and your baby. Iron is essential for blood development. Insufficient iron levels can cause anaemia, which can pose a danger to both you and your baby. Sources of iron include red meat, dark poultry and fish. Adequate amounts of vitamin C (found in citrus fruits, strawberries and brussel sprouts) are also necessary for the proper absorption of iron, as well as many other vitamins and minerals.

Vitamin A: Vitamin A is essential for your baby’s proper development and prevention of congenital problems. Foods to eat when pregnant that are rich sources of vitamin A include sweet potatoes, pumpkins, turnips, carrots and liver.

Prenatal vitamins are very important, not to mention convenient, as they ensure that you are getting adequate levels of the essential elements required for you and your baby. Regular multivitamins may also do, but check the label beforehand and see if it has the amounts you need.

Knowing the best foods to eat when pregnant is crucial for the healthy growth and development of your baby. This is where your responsibility starts as a mother. It is not very difficult to pursue a healthy diet during pregnancy. All it takes is some self-discipline and some getting used to.

You can take heart from a new government study which shows most Americans gain about a pound over the holiday. You’re not alone. The study shows that during the holiday period, for the people in the study, two main things influenced the holiday weight gain: level of hunger and level of activity. Those who reported being less active or more hungry had the greatest weight gain.

If you can stay focused on dealing with just those two things, you’ll probably win.

“An ounce of prevention is worth a pound of weight gain,” according to Dr. Samuel Klein. He is Director of the Center for Human Nutrition as Washington University in St. Louis, MO. “Preventing the increase in weight is a lot easier and better than actually gaining weight and then trying to get it off again.”

The answer is simple. Eat less and exercise more.

The good news is that most of the people overestimate how much they had gained. Fewer than 10% gain 5 pounds or over.

The bad news is that although the one pound gained seems like a small amount, that weight WAS NOT LOST during the rest of the year and those single pounds accumulate over the years and add up to obesity.

Here are some helpful hints and tips put together by skinny people to help you avoid the tiny little weight watching issues you face during this joyous season [along with the thoughts going through weight watcher Wanda's head as she listened to the skinny people happily chirping out their advice. NOTE: Wanda isn't her real name.]

1).”You SHOULD stay active, darling. The best thing for you to do is to stick to your regular schedule and routine.” [Routine? Wanda's family doesn't have no stinking routine in November and December. Wanda doesn't have no stinking time for her regular yoga classes, workouts at the gym, long dog walks, you ninny, because in addition to shopping, home decorating and cooking, Wanda has to take every one of the kids to EXTRA practices and activity for pageants, concerts and freaking fund raisers! Wanda's too ACTIVE to stay active, darling.]

2). “Don’t let yourself get hungry. Don’t arrive at the party starving. Be sure you eat your normal, healthy meals, especially breakfast. A protein rich breakfast “resets” the body and starts it off not hungry. Don’t starve yourself, thinking you can “save up” calories. Fill up before the big holiday feasts with healthy vegetable snacks.” [Normal? There ain't no stinking "normal" in November and December, and Wanda's not sure she ever has normal, healthy meals. She's got a life to run. Wanda doesn't't't know where YOU'RE having Thanksgiving, but Wanda's family's appetizer table has God's own Cheese Puffs and Ruffles with sour cream/onion dip, Brie on sourdough and 80 plates of cookies and bowls of peanut M&Ms on every available surface! There is nary a vegetable snack in sight.]

3) “How can you keep the pounds off at calorie rich parties? Stay away from the food! Literally … stay on the other side of the room from the buffet table or appetizers tray. [Wanda liked this one. She'll just go plant herself in the bathroom and lock the door. Maybe she can find a place under the pile of coats in the back bedroom. A nap sounds nice.]

4). “Wear clothes which are slightly tight and your favorites. You’ll think twice about the third helping if you can’t let your belt out a notch. Always remember there’s about 8 pounds between dress sizes.” [What skinny sadist came up with this bright idea? Wanda bets she's a size 2, and hides an eating disorder!]

5). “Portion size is the real secret. Keep salad portions large and all other portions extra small. When it comes to sweets, think quality, not availability. Just because the candy corn is there doesn’t mean you have to eat it. Don’t be afraid to cut off “just a bite” of a high calorie treat. Put the rest back on the serving tray. If you’re the hostess, pre-cut high calorie items into tiny portions to help your friends. Just a bite may be plenty to satisfy you. [Just a bite! Just a bite? Wanda's stressed to the max and darn it, Wanda DESERVES a candy treat ... and a WHOLE one. Heck, Wanda's double stressed, so she deserves ...]

6). “You don’t need to be stressed. Take Time for You. Get a massage or a nice facial. Sit down and slip your shoes off.” [Don't you know Wanda's facing a month and a half on shopping overdrive and the only place to sit down is at the mall's fast-food court? McDonald's doesn't have a massage spa. If Wanda slips her shoes off, she'll NEVER get them back on again, you fool.]

7). “Keep up your food diary … every day of the holiday … it will help you pinpoint your special weaknesses. Just one 150 calorie chocolate chip cookie each day will add up to an extra pound in only 3 weeks.” [Wanda can't even find her food diary in chaos house. And, she really needed the information on the cookies. Thank you very much. Wanda just ate three, and she doesn't need any food diary to pinpoint this little weakness.]

8). “Only eat things you really want and care about. So what if your neighbor brought okra au gratin everyone’s raving about? Use that space on your plate for a homemade roll, hot from the oven. Put real butter on it. Life is choices. Treat yourself to what you want and LEAVE THE REST IN THE SERVING DISH.”[Good advice. How thankful do you think Wanda'd be after a feast of Brussels sprouts and tofu salad while she's passing the yams, potatoes and gravy to Aunt Lucille? Wanda bets Lucille's glad she got granddad's wiry build instead of those wonderful wide childbearing hips from grandma's "peasant" stock!]

9). Drink water instead of alcohol which has empty calories and lowers will power. Avoid sugary sodas which throw your metabolism into pendulum swings. [You didn't mention eggnog. Eggnog is OK, then, right?]

10). “Don’t eat while you cook. Those little “tastes” can turn into 1000 calories before you’ve blinked.” [Wanda just spent 304 hours in the kitchen, cooking. She HAS to taste everything before she serves it, or they'll hate it and won't love her any more. And besides, cookie dough doesn't have any calories, does it?]

Well, that’s all 10 pieces of holiday advice. Here’s just one parting thought from Wanda.

[Santa's fat and everybody loves him! The baby Jesus is fat, too. The turkey is so fat it can hardly stand up! Nobody buys a skinny Christmas tree, do they? Get a grip. Get a life. Have a HAPPY holiday.]

My mom used to dress the dinner plate in full matching regalia; yellow squash nestled next to green asparagus. Red and yellow peppers tossed around the salad added spectacular color. Now dear mom knew these foods were healthy and she loved to decorate my plate with the colors of the season, but did she know that these wholesome foods contain phytochemicals?

Phytochemicals are the active substances in plants that give them their color, flavor, odor, and protection against plant diseases. Phytochemicals work as powerful antioxidants, which can increase our resistance to disease and boost immunity.

While most research focuses on the anti-carcinogen effects of phytochemicals, the results are equally important to those who just want to boost their immune system or help reverse the aging clock.

Scientists at the Human Nutrition Research Center on Aging (HNRC) rated 60 fruits and vegetables for potency of antioxidants, which stabilize cells and help fight the damaging effects of free radicals, molecules that weaken the immune system. Antioxidants can help keep cancer, heart disease and other degenerative conditions at bay.

The top scoring fruit in the HNRC study was blueberries followed by strawberries, prunes, black currants and boysenberries. The deeper the color, the better for you. Many of these antioxidants also have anti-inflammatory properties, and some naturally reduce blood cholesterol.

It’s important to fill your diet with all the colors of the food rainbow. Eat the blues, reds, purples, oranges, yellows, and greens.

Fresh or Frozen Produce?

It’s okay if you don’t have time to steam your own fresh veggies, studies by the FDA and the University of Illinois show that frozen fruits and vegetables are nearly as nutritious because they can wait to be picked until they’re at the peak of freshness.

Fresh produce is usually picked early, before it’s ripe and fully nutritious, so that it ships well.

But if you’re lucky enough to grow your own fruits or vegetables, or you can buy straight from a farm – then that’s where you’ll find the most nutritious fruits and vegetables!!!

What about supplements?

The value of most supplements is, at best, ineffective. The power of phytochemicals seems to be lost when removed from food, except if you’re fortunate enough to find a high quality ‘greens drink’.

Drinking one glass of a quality ‘greens drink’ supplies more than 5 servings of powerful, phytochemical rich nutrition.

Other Phyto Foods :

Phyto foods come in many varieties and for all palates. Among the most common sources are:

FRUITS: Apples, apricots, avocados, bananas, berries, cherries, citrus fruits, grapes, kiwi fruit, lemons, mangoes, melons, nectarines, oranges, papayas, peaches, pears, plums. GRAINS: Barley, cornmeal, whole grain, quinoa, brown rice, wheat germ. NUTS and SEEDS: Flaxseed (a small brown seed used in cooking), macadamia, pecans, sesame seeds, walnuts. VEGETABLES: Asparagus, beans, beets, broccoli, brussel sprouts, cabbage, carrots, celery, cauliflower, corn, eggplant, dark leafy greens and lettuces, mushrooms, onions, green and dried peas, sweet and hot peppers, white and sweet potatoes, pumpkin, soybeans, watercress, winter squash, tomatoes, and a host of others.

We know antioxidants more commonly as foods that are rich in vitamin A and cartenoids such as carrots, broccoli, sweet potatoes, squash, tomatoes, kale, cantaloupe, peaches, collards, and apricots. Foods rich in vitamin C are the whole citrus fruit family, green peppers, strawberries, tomatoes, and green leafy vegetables. Foods that are rich in vitamin E are whole grains, nuts and seeds, vegetable and liver oils, and again green leafy vegetables. Selenium is also important as an antioxidant and can be found in foods like the fish family, red meat, garlic, chicken, grains, and eggs. If you notice some foods like green leafy vegetables, broccoli, and strawberries show up in multiple vitamin and antioxidant families. These would be fantastic choices as they would provide multiple food benefits.

Antioxidants further break down into other categories such as flavonoids and polyphenols. These include soy, red wine, purple grapes, pomegranates, tea and cranberries. We want to eat foods that are rich in lycopene and lutein such as tomatoes, watermelon, and pink grapefruits, dark green vegetables, especially spinach, brussel sprouts, kiwi, kale, and broccoli.

We are always hearing about the health benefits of antioxidants and how they prevent heart disease, ward off cancers and dementia, and they may even slow the aging process. The above mentioned foods are loaded with antioxidants but antioxidants are also found in some foods that would not necessarily be considered “healthy” foods, like the foods mentioned above, such as chocolate, coffee, and red wine which can deliver many beneficial antioxidants.

Antioxidants are responsible for preventing oxidation but they really do a whole lot more too such as reducing inflammation and to keep our arteries flexible. The way that each antioxidant is delivered will be responsible for the part of the body that it is most effective for. In other words, such foods as berries, which are full of flavonoids, would better improve artery health and since spinach is full of lutein would be best for preventing macular degeneration.

Of course all of us would love to eat a perfectly balanced diet rich in all the above-mentioned foods but that isn’t always reality. Antioxidants are also available in nutritional supplements. The popular acai berry juice is loaded with antioxidants. A small dose once per day is all you need to ensure you’re fighting that free radical damage that can be so harmful to your health.

Nutrition can help you fight cancer. Following a diet rich in antioxidants, vitamins and minerals can be as tasty as it is healthy. Think for instance, broccoli with olive oil and a nice glass of wine. It tastes good and it provides your body with health-promoting benefits.

The following vegetables have been associated with a lower risk of certain cancers:

- Cruciferous vegetables

Cabbage, broccoli, and cauliflower contain indole-3-carbinol, which is a chemical component that can fight breast cancer by being converted into a protective estrogen. In general, cruciferous vegetables such as Brussels sprouts, cabbage, broccoli, cauliflower, horseradish, mustard greens, cabbage, collard greens, kale and watercress, all classified in the cabbage family, are rich in phytochemical sulforaphane. This component contributes to breast, skin, stomach, colon and rectal cancer prevention by inducing the production of certain enzymes that can neutralize free radicals.

- Spinach

Spinach has a great nutritional value and is rich in antioxidants. Fresh, boiled or steamed, spinach inhibits stomach cancer and skin cancer, while it has been shown to prevent colon, breast and prostate cancer.

- Mushrooms

Mushrooms are rich in polysaccharides, a powerful compound that contributes in building immunity. In addition, they are rich in lectin, a substance that neutralizes cancerous cells preventing their multiplication. They also contain thioproline that stimulates the production of interferon in the body. Consuming mushrooms daily may reduce cancer risk by two thirds.

- Beans

All kinds of beans are rich in protease blockers that inhibit carcinogens to develop in the digestive tract. Soy beans are high in isoflavones that decreases the risk of breast cancer by inhibiting the tumour-growing influence of estrogen.

- Tomatoes

Tomatoes are high in lycopene, an antioxidant that contributes to the reduction of risk of prostate, ovarian and cervical cancer. Concentrated tomato products such as tomato puree, tomato paste and ketchup contain increased amounts of concentrated lycopene and therefore their protective effect against cancer is highly beneficial.

- Carrots

Carrots are rich in beta carotene, which decreases the risk of a broad range of cancers including stomach, bladder, intestine, breast, prostate, mouth, throat and lung. Eating one carrot every day is recommended to benefit from its health-promoting properties. Some research studies indicated that beta carotene may also cause cancer, but this may occur if you consume large quantities of carrots, 2-3 kilos per day.

- Garlic

Garlic is rich in allicin that has immune-enhancing compounds that actually increase the activity of immune that slow down or prevent cancer development in the stomach, breast and esophagus. The sulphur compounds that give garlic its intense flavour have been shown to protect against cancer by neutralizing carcinogens. People who consume raw or cooked garlic regularly reduce drastically the risk of stomach cancer because garlic has anti-bacterial effects against certain bacteria that cause cancer there. To achieve full anti-cancer benefits, it is recommended that garlic is peeled, minced and cooked after 15 minutes.

Changing dietary habits is no easy task. People understand they have to change, but they don’t feel ready to do it. This is because eating is associated to behavioural patterns that provide familiarity and require a lot of effort and dedication to be altered.

However, when it comes to a destructive reality, it is imperative to change dietary habits. Statistics show that 1.5 million Americans are diagnosed with cancer and more than 500,000 are expected to die in 2009. 32 percent of these forthcoming deaths are associated to bad eating habits.

Vegetables like spinach, broccoli, avocado, green peppers, romaine lettuce, are good for your health. The greener the color, the more health value it has. Green vegetables have:

the least amount of calories

the lowest fat value

the highest protein content per calorie

high in dietary fiber

Most Americans like to dodge eating green vegetables. Surveys indicate that the average American eats less than 2 cups of green vegetables a week! The Dietary Guidelines for Americans recommend that we eat at least one cup of raw green leafy vegetables a day.

Green Superfoods are great for health for diverse reasons:

Good for your diet. Green beans, cabbage, leafy green vegetables are low in calories. They are packed in nutritive value, and make your stomach feel full without filling your body with calories.

They add protein to your diet. Vegetable protein is said to be far superior to meat protein! Plant protein is much easier to digest and there is no cholesterol! Broccoli has the highest protein content – about 3 grams of protein a just half a cup. Spirulina and chlorella contains 65-70% which is higher than soy, wheat or any meat source.

They add fiber to your diet. The average American diet is lacking in fiber. Green vegetables like broccoli, spinach, swiss chard, mustard greens, green peas, kale and other dark green leafy vegetables add fiber to your diet. Fiber binds toxins to themselves, helping your body clear them through your digestive system without allowing them to enter your body. Fiber adds bulk for peristalsis and helps to prevent constipation. Fiber also helps to keep a healthy intestinal microflora—an environment where good bacteria proliferates and bad bacteria (pathogens) find it difficult to survive. Fiber is also useful in weight management.

They add essential phytochemicals to your diet. Phytochemicals are powerful antioxidants found in plant substances. Vegetables like spinach, zucchini, brussels sprouts, garden peas, Swiss chard, kale, collard greens, mustard greens and turnip greens contain high amounts of the phytochemicals beta-carotene, lutein, and zeaxanthin. Research shows that these powerful antioxidants can help your body protect itself from night blindness, macular degeneration.1

Antioxidants also play a role in neutralizing free radical activity. Free radical activity destabilizes the molecular activity in the body, leading to cell degeneration or cell mutation. This breakdown of cell structure at the basic level of health can eventually lead to tissue and organ damage, even cancer and other diseases. Antioxidants can nutritionally help to slow this process.

They contain high amounts of essential minerals. Green vegetables contain calcium, iron, potassium and magnesium.

Calcium is needed for bone building and also helps your muscles and nerves to function well. It helps in the clotting of blood. Vegetables rich in calcium are the outer leaves of cabbage, broccoli leaves, turnip greens, mustard greens, collards, and kale.

Iron is important for cellular reproduction. Every second about 50 million old cells in the body are replaced by new ones! And iron is needed in the reproduction of every new cell! Iron is also needed by the body for metabolism. Avocado, asparagus, and broccoli are rich in iron content.

Potassium and magnesium are connected to the regulating of normal blood pressure and blood sugar levels.

Green Vegetables contains essential vitamins you normally do not find in other vegetables. Folate (Vitamin B9) and Vitamin K are found in good amounts in green vegetables. Folate is necessary for DNA duplication and repair and also promotes heart health. Vitamin K is necessary for the clotting of blood.

Buffers the stomach. Green vegetables buffer the stomach. A normal American diet contains too much sugar, starch and fats which causes too much acidity. Proper digestion of nutrients cannot take place in a digestive environment which is too acidic. Green vegetables can help bring the pH level to normal.

Green Vegetables Provide Enzymes: Raw green vegetables contain enzymes that help to digest food. They support a healthy digestive system.

There are plenty of good reasons to eat green vegetables! Add them to your diet every day. If you’re one of those who run away from vegetables, try a green food supplement like Royal Greens Ultra. Your body needs to have the health benefits that come from green foods. Supplements consist of natural foods which include chlorella and spirulina, probiotics and other fruits and vegetables to support and protect immune health, heart health and digestive health.

References:

Age-Related Eye Disease Study Research Group, SanGiovanni JP, Chew EY, et al. The relationship of dietary carotenoid and vitamin A, E, and C intake with age-related macular degeneration in a case-control study: AREDS Report No. 22. (2007) Arch Ophthalmol 125:1225-1232. PMID 17846363