We all know that what our moms and grandmothers told us about eating vegetables, “they’re good for you,” was right. But some of them are much higher in good things and lower in calories than others.
What’s exciting to me about this list is five of the seven listed can be grown in a Tower Garden. Only carrots and garlic need a soil garden.
Here are some excerpts from an article on Healthline written by Rachael Link, MS, RD May 14,2017
The 14 Healthiest Vegetables on Earth
“Vegetables are well-known for being good for your health … some vegetables stand out from the rest with additional proven health benefits, such as the ability to fight inflammation or reduce the risk of disease.
This article takes a look at 14 of the healthiest vegetables and why you should include them in your diet.
- Spinach
This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile.
One cup of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories.
Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease.
One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer.
Summary: Spinach is rich in antioxidants that may reduce the risk of chronic disease, as it may reduce risk factors such as high blood pressure.
- Carrots
Carrots provide 428% of the daily recommended value of vitamin A in just one cup (128 grams).
They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention.
In fact, one study revealed that for each serving of carrots per week, participants’ risk of prostate cancer decreased by 5%.
Carrots are also high in vitamin C, vitamin K and potassium (4).
Summary: Carrots are especially high in beta-carotene, which can turn into vitamin A in the body. Their high antioxidant content may help reduce the risk of lung and prostate cancer.
- Broccoli
Broccoli is rich in a sulfur-containing plant compound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate.
Sulforaphane is significant in that it has been shown to have a protective effect against cancer.
A 2010 animal study found that consuming broccoli sprouts could protect the heart from disease-causing oxidative stress by significantly lowering levels of oxidants.
A cup of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement and a good amount of folate, manganese and potassium.
Summary: Broccoli is a cruciferous vegetable that contains sulforaphane, a compound that may prevent cancer growth. Eating broccoli may also help reduce the risk of chronic disease by protecting against oxidative stress.
- Garlic
Several studies have shown that garlic can regulate blood sugar as well as promote heart health.
In one animal study, diabetic rats were given either garlic oil or diallyl trisulfide, a component of garlic. Both garlic compounds caused a decrease in blood sugar and improved in sulin sensitivity.
Another study fed garlic to participants both with and without heart disease. Results showed that garlic was able to decrease total blood cholesterol, triglycerides and LDL cholesterol while increasing HDL cholesterol in both groups.
Summary: Studies show that garlic may help lower blood triglyceride levels. Some studies have also found that it could decrease blood sugar levels and may have an anti-cancer effect, although more research is needed.
- Brussels Sprouts
Like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds.
Brussels sprouts also contain kaempferol, an antioxidant that may be particularly effective in preventing damage to cells.
Brussels sprout consumption can help enhance detoxification as well.
One study showed that eating Brussels sprouts led to a 15–30% increase in some of the specific enzymes that control detoxification, which could decrease the risk of colorectal cancer.
Additionally, Brussels sprouts are very nutrient-dense. Each serving provides a good amount of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium.
Summary: Brussels sprouts contain an antioxidant called kaempferol, which may protect against oxidative damage to cells and prevent chronic disease. They may also help enhance detoxification in the body.
- Kale
Like other leafy greens, kale is well-known for its health-promoting qualities, including its nutrient density and antioxidant content.
A cup of raw kale contains plenty of B vitamins, potassium, calcium and copper.
It also fulfills your entire daily requirement for vitamins A, C and K.
Due to its high amount of antioxidants, kale may also be beneficial in promoting heart health.
Another study showed that drinking kale juice can decrease blood pressure and may be beneficial in reducing both blood cholesterol and blood sugar.
Summary: Kale is high in vitamins A, C and K as well as antioxidants. Studies show that drinking kale juice could reduce blood pressure and LDL cholesterol while increasing HDL cholesterol.
- Green Peas
Peas are considered a starchy vegetable. This means they have a higher amount of carbs and calories than non-starchy vegetables and may impact blood sugar levels when eaten in large amounts.
Nevertheless, green peas are incredibly nutritious.
One cup of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate.
Because they are high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements.
Moreover, peas are rich in saponins, a group of plant compounds known for their anti-cancer effects.
Research shows that saponins may help fight cancer by reducing tumor growth and inducing cell death in cancer cells.
Summary: Green peas contain a good amount of fiber, which helps support digestive health. They also contain plant compounds called saponins, which may have anti-cancer effects.”
Submitted by Gwen O’Neill.
Gwen O’Neill has been a gardener for over 40 years and has always been a passionate cook. Her own health challenges led her to experiencing a variety of healing modalities. After finding that her health improved with eating more whole food and improving her nutrition using a real, whole food based supplement called Juice Plus, she committed to sharing this experience with others. The aeroponic Tower Garden by Juice Plus makes it easy to grow produce right outside your kitchen door.
Juice Plus real food!
facebook.com/gwenoneillstowergarden
Speak Your Mind