Super Veggies
Everyone knows vegetables are good for you, but do you know their specific "powers"? These Super Veggies can help certain body functions and may convince even the picky eater to learn to enjoy these plants.
The Cabbage family: These include broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy. All of these vegetables are called cruciferous vegetables and contain phytochemicals, vitamins and minerals, and fiber that are essential for your body. According to the WebMD, phytochemicals can stimulate enzymes in the body that detoxify carcinogens before they damage
cells, which inturn can lower your risk of cancer. According to the American Institute for Cancer Research, these vegetables have shown to decrease the size of tumors in the breast, uterine lining (endometrium), lung, colon, liver, and cervix. These cruciferous vegetables also lower your oxidative stress, which is an overload of harmful molecules called oxygen-free radicals in your body. The build up of these molecules can cause cancer, but one cup of broccoli can reduce this risk. Here is a comparison table that shows these cruciferous vegetables and their nutrients.
Per 1 cup: Broccoli / Cauliflower / Cabbage / B. Sprouts / Bok Choy / Kale
(steamed) (frozen, cooked)(raw)(cooked)(cooked)(cooked)
Calories 44 34 22 60 20 36
Fiber 5g 5 2 4 3 3
Vitamin A 33% DV 1% 2% 16% 62% 137%
Vitamin B-2 16% 9% 3% 11% 10% 8%
Vitamin C 165% 75% 38% 129% 59% 71%
Folic Acid2 3% 18% 10% 23% 17% 4%
Magnesium 12% 5% 4% 10% 6% 7%
Potassium 14% 7% 6% 14% 18% 8%
Omega-3s 200 mg 140 mg 60 mg 260 mg 100 mg 100 mg
Beets: Our liver, gallbladder, and kidneys purify our bodies by getting rid of toxins so we may function. Why not cleanse those organs? Beets can help cleanse and purify your liver so they may do their job properly. Beet juice can also help thin your bile to reduce your risk of gallstones. Beets are rich in Folate, Manganese, Vitamin C, Copper, Phosphorus, Iron and Potassium. Some research done on cyclists also suggest that it improves your oxygen uptake, therfore allowing you to exercise longer and not get as tired faster. Beets provide a lot of other benefits, so here is a list from "Detox For Life" website:
-Beets have a high sugar content but are very low in calories.
-Offer protection from cancer.
-Heart protection by improving cholesterol levels and blood pressure.
-Contain betaine which reduces inflammation.
-Protection against birth defects because they are rich is Vitamin B Folate which is critical to the early development of babies.
-Betacyanin is the pigment that gives beetroot its color, and has powerful antioxidant properties. Studies have demonstrated that red beet products used regularly in the diet may provide protection against certain oxidative stress-related disorders in humans.
-Betacyanin pigment is absorbed into the blood corpuscles and can increase the oxygen-carrying ability of the blood by up to 400 per cent.
-Beet juice is highly alkaline and so is excellent for improving the pH of the body. This is especially helpful for people suffering with acidity.
-Heat destroys the anti-cancer health benefits of beets so try to enjoy it raw or only cook it lightly like for a few minutes in the steamer
The Cabbage family: These include broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy. All of these vegetables are called cruciferous vegetables and contain phytochemicals, vitamins and minerals, and fiber that are essential for your body. According to the WebMD, phytochemicals can stimulate enzymes in the body that detoxify carcinogens before they damage
cells, which inturn can lower your risk of cancer. According to the American Institute for Cancer Research, these vegetables have shown to decrease the size of tumors in the breast, uterine lining (endometrium), lung, colon, liver, and cervix. These cruciferous vegetables also lower your oxidative stress, which is an overload of harmful molecules called oxygen-free radicals in your body. The build up of these molecules can cause cancer, but one cup of broccoli can reduce this risk. Here is a comparison table that shows these cruciferous vegetables and their nutrients.
Per 1 cup: Broccoli / Cauliflower / Cabbage / B. Sprouts / Bok Choy / Kale
(steamed) (frozen, cooked)(raw)(cooked)(cooked)(cooked)
Calories 44 34 22 60 20 36
Fiber 5g 5 2 4 3 3
Vitamin A 33% DV 1% 2% 16% 62% 137%
Vitamin B-2 16% 9% 3% 11% 10% 8%
Vitamin C 165% 75% 38% 129% 59% 71%
Folic Acid2 3% 18% 10% 23% 17% 4%
Magnesium 12% 5% 4% 10% 6% 7%
Potassium 14% 7% 6% 14% 18% 8%
Omega-3s 200 mg 140 mg 60 mg 260 mg 100 mg 100 mg
Beets: Our liver, gallbladder, and kidneys purify our bodies by getting rid of toxins so we may function. Why not cleanse those organs? Beets can help cleanse and purify your liver so they may do their job properly. Beet juice can also help thin your bile to reduce your risk of gallstones. Beets are rich in Folate, Manganese, Vitamin C, Copper, Phosphorus, Iron and Potassium. Some research done on cyclists also suggest that it improves your oxygen uptake, therfore allowing you to exercise longer and not get as tired faster. Beets provide a lot of other benefits, so here is a list from "Detox For Life" website:
-Beets have a high sugar content but are very low in calories.
-Offer protection from cancer.
-Heart protection by improving cholesterol levels and blood pressure.
-Contain betaine which reduces inflammation.
-Protection against birth defects because they are rich is Vitamin B Folate which is critical to the early development of babies.
-Betacyanin is the pigment that gives beetroot its color, and has powerful antioxidant properties. Studies have demonstrated that red beet products used regularly in the diet may provide protection against certain oxidative stress-related disorders in humans.
-Betacyanin pigment is absorbed into the blood corpuscles and can increase the oxygen-carrying ability of the blood by up to 400 per cent.
-Beet juice is highly alkaline and so is excellent for improving the pH of the body. This is especially helpful for people suffering with acidity.
-Heat destroys the anti-cancer health benefits of beets so try to enjoy it raw or only cook it lightly like for a few minutes in the steamer