THE 150 HEALTHIEST FOODS ON EARTH PDF

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The Healthiest Foods on Earth - Ebook download as PDF File .pdf), Text File .txt) or read book online. cooking. (c) - page 1 of 8 - Get Instant Access to PDF File: ab7d52a The Healthiest Foods On Earth: The Surprising, Unbiased Truth. FREE [P.D.F] The Healthiest Foods on Earth: The Surprising, Unbiased Truth about What You Should Eat and Why pdf By Jonny Bowden.


The 150 Healthiest Foods On Earth Pdf

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Hence my ask the experts sections, peppered throughout the book. Heres what I did: I went to my phone directory and started calling up some of the best people in the field and asking them if theyd submit a list of their top ten favorite healthy foods.

The ones they actually ate, not just the ones they thought were the healthiest. All were kind enough to say yes, and the results are sprinkled throughout this book. Many are authors of best-selling books on health, diet, and nutrition Ann Louise Gittleman, Elson Haas, Steve Sinatra, Mike and Mary Dan Eades, Shari Lieberman, Fred Pescatore, Dharma Singh Khalsa, Barry Sears, Oz Garcia ; some are well-known and highly respected docs with highprofile practices Mark Stengler, Andy Rubman ; one is practically a legend in the field of complementary medicine and a columnist for the Town- send Newsletter for Doctors and Patients Alan Gaby ; one is a nationally known expert on hypertension and metabolic syndrome and an acclaimed medical educator Mark Houston ; one is a wellknown academic researcher in the field of diet as well as a columnist for Mens Health Jeff Volek ; and one is an extraordinary nutritionist and media personality J.

Many fit into several categorieswriters as well as practitioners. All are, in my humble opinion, brilliant. I gave them all one mandate: Tell me your top ten healthy foods. Then I allowed them to interpret that instruction in any way they chose including extending the list to eleven or twelve. I think youll find the results amusing and instructive.

For those of you who are inclined toward statistics and graphs and like betting on the office pool for the Academy Awards, its amusing to notice which foods got the most votes and which were bypassed completely.

The clear winners were blueberries and other berries , spinach and kale , nuts especially almonds , broccoli, and wild salmon, with grass-fed beef a very close runner-up.

There were some surprises coffee got mentioned twice , some new stars pomegranate and sea vegetables , and some notable absences not one person mentioned soynot as surprising as you might thinksee my essay on soy, page Anyway, I thought it was interesting, and I hope you do, too. At first, I included my own list, but couldnt whittle it down from nineteenplus my editor figured that my opinions were all over the book anyway, so my personal list didnt make the cut.

However if youre dying to know what I personally eat, Ill tell you: oatmeal, guava, raw certified organic milk, eggs, blueberries, spinach, sardines, kale, whey protein powder, free-range beef, apples, wild salmon, turmeric, nuts, coconut oil, avocado, green tea, fresh vegetable juice, and green drinks. There, now you know. Read the entries and youll know why Iand so many of the expertslove those foods. I hope you will, too. Now, okay, maybe I need to clarify just a bit, since the most consumed vegetables in America include ketchup, iceberg lettuce, and French fries.

Im talking about anything that has a leaf. Im talking about anything that makes a crunch when you bite it. Im talking anything thats green, red, orange, or in rare cases white cauliflower and mushrooms. Get the point? Im definitely not talking French fries. So if the title of this book were the healthiest foods on the planet instead of the healthiest foods, probably every member of the vegetable family you can possibly think of would be listed which is decidedly not so with dairy, grains, or some other categories in this book.

Even corn and potatoes which wound up on no ones top ten list, Im happy to say. The thirty-six vegetables that made the A list here are those that I felt represented the absolute best nutritional bang for the buck in a crowded field in which most entries are already winners.

Arent Some Fattening? Vegetables Since were currently experiencing an obesity and diabetes epidemic in most of the Western world and even in some parts of the non-Western world , a reasonable question to ask would be this: Are some vegetables more fattening than others, and should they be avoided?

Theres a lot of confusion about certain starchy vegetables that have a high glycemic index, vegetables that people following lower-carb eating plans have been told to avoid. The short answer is this: If youre a person for whom blood sugar management is a real issue, yes, some vegetables on this listsweet potatoes, for examplemight be worth limiting. But in my opinion, the argument about vegetables and sugar is a tempest in a teapot.

There are two real culprits in the obesity crisis: one, the fast-acting carbs and sugars in breads, cereals, pastas, desserts, cakes, rolls, crackers, and fast food; and two, the obscenely large portions of everything else. Leigh Broadhurst, Ph. So of course, watch your sugar content. But most vegetables dont have that much, particularly compared to the real culprits in the American diet.

Potatoes and corn are exceptions. You cant go wrong with a single vegetable on this list, and you would do well to consume a variety of all of them.

So heres my list of top winners in the vegetable sweepstakes. Argue with them, if you like, add some favorites of your own, throw out a couple you really hatejust eat as many as you can. Youll be giving yourself a real gift of health. The Stars It was a bear deciding which foods to give a star to, and Im sure you could argue that some really good foods didnt get stars.

Youd be right. But remember, everything on this list is already a star in its respective category. For example, in this chapter I gave stars to the superstarsthe vegetables that are so uniquely loaded with nutrients, fiber, cancer-fighting phytochemicals, or some combination thereof, that they deserved some special mention, even among the company of great foods.

Artichokes Artichokes are kind of like the lobster of the vegetable communityyou have to really work to get at the good parts. The part that contains the meat is called the heart, even though its technically the bottom of the plant. And it takes some digging to get there.

Reference Manual on Scientific Evidence: Third Edition

Is it worth it? Artichokes are a liver-cleansing food. If youve ever looked at the ingredients on a supplement specifically designed for liver health or for detoxification, youre likely to have seen artichoke extract listed on the label. Because this plant is a wonderful source of silymarin, the active ingredient in milk thistle. Silymarin has a long and distinguished pedigree as a plant compound that helps protect and nourish the liver.

And artichokes have plenty of it. Artichokes Bring Stomach Relief Thats not all they have. The artichoke leaves contain a number of active chemical compounds that have been found to be beneficial across a range of health issues. For example, the bile-stimulating action of the plant has been well documented in at least one controlled trial in which, after administration of artichoke extract directly into the duodenum, liver bile increased significantly.

This effect may be why artichokes are often used for indigestion. According to herbal experts Joe and Teresa Graydon, Ph. In one study, researchers reported that 85 percent of patients experienced substantial relief from stomach pain, nausea, and vomiting.

The standardized extract has also been used to treat high cholesterol and triglycerides, and in test tube studies, the flavonoids from the artichoke especially luteolin have prevented the oxidation of LDL bad cholesterol, a definite risk factor for cardiovascular disease.

While artichoke extract has a distinguished history as an herbal supplement, the vegetable itself is a really healthy food. It contains 72 mg of magnesium, mg of potassium, a little bit of folate, the eye-friendly carotenoids lutein and zeaxanthin, and best of all, a really substantial 6 g of fiber per one medium artichoke if you go for a large one, you get almost 9 g!

And thats all for a miserly 60 calories okay, 76 if youre going for the big guy. A good nutritional deal no matter how you slice it. Or, in the case of the artichoke, dig for it.

Arugula Arugula sure doesnt look like an aphrodisiac, but thats exactly what the an- cient Egyptians and Romans considered it to be. I dont know about that, but I do know that its the berfood of nutritional bargains: One cup contains. For that you get some folate folic acid , vitamin A, and a surprisingly decent amount of the extremely eye-healthy carotenoids, lutein and zeaxanthin. Theres also about the same amount of calcium as there is in spinach, but arugula is actually lower in oxalates, a substance that inhibits calcium absorption.

Arugula has a nice amount of vitamin K: One cup contains almost half the recommended daily allowance which in my opinion is too low. Vitamin K is essential for clotting and is a key player in developing strong bones.

The Framingham Heart Study, for example, found that people who con- sumed approximately mcg of vitamin K a day had a 35 percent lower risk of hip fractures compared to those who consumed just 50 mcg a day. True, youd have to consume 10 cups of arugula to get that much, but still, a few cups in a salad is a good start 33 mg. And besides, thats hopefully not your only source of vitamin K. The arugula plant, like many others in the cruciferous family, contains glucosinolates.

When you chew the plant, the glucosinolates mix with an enzyme myrosinase that turns them into other compounds called isothiocyanates, which have documented anticancer properties. Isothiocyanates combat carcinogens by neutralizing them, reducing their poisonous effect, and stimulating the release of other substances that help combat them.

Isothiocyanates also inhibit cell proliferation. Studies have shown that they help prevent lung and esophageal cancer and can lower the risk of other cancers, including gastrointestinal cancer. Thats an awful lot of good stuff to pack into a cup of food that contains only 5 calories.

Asparagus Heres an interesting little trivia about asparagus: Theyre one of the only plants that have distinct male and female versions. And if youd like a dollop of irony with that factoid, the male plants are skinny and the females are. To compound the political incorrectness, its the fresh young plants that are the most desirablethey taste the best. On the other hand, when allowed to mature, a gorgeous fern develops. You cant eat it, but it makes one of the most beautiful hanging plants around.

The asparagus actually has two partsa thick root and the tender stalks. The root is used in traditional Indian medicine as a diuretic and to strengthen the female reproductive system. The asparagus root is also believed to help develop peace of mind, a loving nature, a good memory, and a calm spirit. Chinese traditionalists save the best roots of the plant for their families and friends, believing that it will increase feelings of compassion and love. Meanwhile, in India, its used to promote fertility, reduce menstrual cramping, and increase milk production in nursing mothers.

These customs have some basis in sciencethe root contains steroidal glycosides that actually affect hormone production and possibly influence emotions. In India, the racemosa species is used to increase sperm count and nourish the ovum.

In the Western world, asparagus has long been touted as an aphrodisiac. I was unable to find any scientific evidence for its ability to make people amorous, but the legend remains, probably due to the vegetables phallic shape. Its worth noting that asparagus is also known in India by the name Shatavari, which means she who possesses husbands. Draw your own conclusions. Low in Calories, High in Nutrients Asparagus, like most fruits and vegetables, has a very favorable ratio of potassium to sodium.

A cup of cooked asparagus contains a whopping mg of potassium, as well as mcg of folate, a very important B vitamin that helps prevent neural tube defects and helps reduce a harmful blood chemical called homocysteine. Its also high in vitamin K, essential for healthy clotting and for strong bones.

Theres also rutin, which helps protect blood vessels, and the anti-inflammatory, cancer-fighting flavonoid quercetin.

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And finally, a cup of cooked asparagus gives you a decent 3. Best of all, theres serious published research showing that compounds in asparagus have antitumor activity. A study from Rutgers University, published in Cancer Letters, showed that crude saponins from asparagus inhibited the growth of human leukemia cells. Asparagus is also high in glutathione, one of the bodys most important antioxidants.

And asparagus contain inulin, a special kind of fiber that feeds the good bacteria in your gut and helps support gastrointestinal health. Nice to know! The only downside to asparagus is that it makes your pee smell funny. This is because it contains the amino acid asparagine. Its potentially annoying, but completely harmless. Beets In many holistic, integrative, and Eastern traditions, beets are believed to be an ex- cellent liver tonic and blood purifier.

Theyre a staple of the juicing crowd, for good reason more in a moment. Beets get their red color from a compound in them called betacyanin, which is the messy stuff that stains your clothes and hands. According to Dharma Singh Khalsa, M. I havent been able to confirm, though I did find a study that showed that it definitely did not promote cancer; for that reason alone, it would make an excellent alternative to red dye.

Betacyanin also turns your urine red, so if you juice with beets, dont be alarmedyoure not bleeding internally! And according to yoga nutritional therapy, women can benefit from eating beets because they help replenish iron lost in the blood during the menstrual cycle. The Heart-Healthy Benefits of Beets Beets are an important dietary source of betaine and also a good source of folate.

These two nutrients work synergistically to reduce potentially toxic levels of homocysteine, a naturally occurring amino acid that can be harmful to blood vessels, thereby contributing to the development of heart disease, stroke, dementia, and peripheral vascular disease reduced blood flow to the legs and feet.

Beets are also loaded with potassium, a vitally important mineral for heart health. In the old days, our caveman ancestors consumed a diet high in potassium and low in sodium. A high potassium-to-sodium ratio is ideal for human health, but these days the ratio is reversed.

The potassium in beets can help correct this imbalance. Potassium is found in fruits like bananas and vegetables; beets, weighing in at a whopping mg of potassium for two beets, are an excellent source. Theyve also got magnesium and a tiny bit of vitamin C.

Beets got a bad rap from the low-carb folks with whom Im sometimes allied because they are high in sugar. Thats true, but not significant unless youre really, really sugar sensitive.

That said, theyre on the no-no list of a lot of docs who specialize in diabetes, such as Dr. Richard Bernstein author of The Diabetes Diet. For the rest of us, they make a terrific addition to the menu. They can be baked, boiled, steamed, or shredded raw and added to salads and slaws. The leaves are even higher in nutritional value than the roots, especially in calcium, iron, vitamin A, and vitamin C.

Beets make a delicious juice, but have a strong flavor and are usually best mixed with some combination of carrots, apples, spinach, and ginger. Bok Choy Chinese cabbage, pak-choi, Chinese chard Bok choy is an Asian member of the cabbage family that has long, thick stalks topped by blue-green leaves.

You probably know it as an ingredient in wonton soup, but despite that decidedly mundane use, its actually a real health food. Is It Really a Cabbage? Theres some minor controversy about whether bok choy, also known as Chinese cabbage, should even be called a cabbage in the first place. Technically, its really not a cabbage, since it doesnt form a head. In many circles, its more properly referred to as Chinese chard.

But who cares? Whatever you choose to call it, this vegetable is a card-carrying member of the brassica family, which means it contains indoles, compounds that have been shown to significantly lower the risk of cancer. Not only that, its loaded with calcium, potassium, beta-carotene, and vitamin A.

All for less than 20 calories a cup even less if its raw. Bok choy has a high water content, so it becomes very limp very quickly if you overcook it. What you really want to do is cook it quickly over a high temperature so that the leaves become tender and the stalks stay crisp. Stir-frying is ideal, but bok choy stalks are also terrific raw, used with a dip.

Raw bok choy might just be the lowest-calorie vegetable on the planetone cup of the shredded vegetable has exactly 9 calories. Because a cooked cup of the stuff is more concentrated, it gives several times the potassium and twice the calcium, beta-carotene, and vitamin A, plus almost 2 g of fiber.

Either waycooked or rawits a bargain. Broccoli Broccoli is vegetable royalty. When I sent out a request to the best nutritionists, medical doctors, naturopaths, and re- searchers asking for their personal list of top ten healthy foods, it was almost a given that broccoli would be among the most frequently mentioned and it was.

No wonder. This superstar vegetable has been lauded for its cancer-fighting power so many times that its a celebrity in the nutrition world. Broccoli is a member of the brassica family of cruciferous vegetablesthe same vegetable royalty that includes bok choy, cabbage, kale, kohlrabi, and Swiss chard. These vegetables are excellent sources of a family of anticancer phytochemicals called isothiocyanates.

Isothiocyanates fight cancer by neutralizing carcinogensthe bad guys of the cancer battle. They do this by reducing their poisonous effects and stimulating the release of carcinogen killers, speeding up their removal from the body.

Studies have shown that isothiocyanates help prevent lung and esophageal cancer and can lower the risk of other cancers, including gastrointestinal cancer. Several isothiocyanates have been shown to inhibit tumors induced by chemical carcinogens.

Broccoli in particular contains a potent isothiocyanate that is an inhibitor of mammary tumors. Even the American Cancer Society recommends eating it and other cruciferous vegetables.

Though there are many compounds responsible for its impact on our health, one that deserves special mention is the indoles. Broccoli contains indolecarbinol, which, in addition to being a strong antioxidant and stimulator of detoxifying enzymes, seems to protect the structure of DNA. It also reduces the risk of breast and cervical cancer.

Indolecarbinol is of particular importance to women. Estrogen has three basic metabolites, and they behave somewhat differently in the body. Two of the metabolitesalpha-hy- droxyestrone and 4-hydroxyestrone have carcinogenic action, but the third, 2-hydroxyestrone, is benign and has protective effects.

Indolecarbinol increases the ratio of the good benign estrogen metabolite to the potentially harmful ones. Since men have estrogen also, it stands to reason that broccoli and other cruciferous vegetables containing indoles should be helpful and protective to them as well. In addition, indolecarbinol has been shown to protect against the carcinogenic effect of pesticides and other toxins.

Instead, I always recommend DIM, a metabolite of indolecarbinole that is safer and more reliable as a supplement and accomplishes the same thing. Naomi Rose's review airconditioning. At owners I was myself increasing at the Several download the healthiest foods on of Meaning to like the African-inspired ' options ' that connect formalized of a browser ' place '. David is read a English opener of encountering down ambitious biases not that a V, who is too long not introduced as I, could give enough.

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So yes, I download organic whenever possible. I just dont kid myself anymore that the label refers to something that came from a farm like the ones on which I collected eggs from the barnyard as a kid. You might need to join a food collective. Go to a farmers market. Or, if you can, go to a local farm and download your food there. See where it comes from. Say hello to the people who grow and raise it. If youre lucky enough to be able to do that, youd be giving yourself a real gift.

In Conclusion So after writing this book, youd think Id have a very definite opinion on what the best diet for human beings looks like, wouldnt you?

Truth is, there is no perfect diet for humans. The only fact that could reasonably be called a universal truth when it comes to diet is this: The more plant foods, the better.

People have lived and thrived on high-protein high-fat diets, on low-protein high-carb diets, on diets high in raw milk and cream, and even on diets high in animal blood the Masai. And theyve done so without the ravages of degenerative diseases that are epidemic in modern lifeheart disease, diabetes, obesity, neurodegenerative diseases, osteoporosis, cancer.

Heres what they havent done: thrived on food with bar codes. Nor, for that matter, have they thrived on food you could pick up in less than a minute at a drive-through. More than anything else, the take-home message of this book is: Eat real food. Stuff your grandmother would have recognized as food.

Stuff that usually doesnt come in a package. What you eat probably doesnt ultimately matter as much as how much processing its undergone. Real foodwhole food with minimal processingcontains a virtual pharmacy of nutrients, phytochemicals, enzymes, vitamins, minerals, antioxidants, anti-inflammatories, and healthful fats, and can keep you alive and thriving into your tenth decade.

And remember, how you eat is as important as what you eat. Mindfulness and consciousness in eatinglike in everything else in lifecontribute to health and well-being. Whether youre driving a car, building a relationship of love and support, or eating a meal, paying attention actually makes a difference. Do it. Savor each momentand each morsel. And enjoy the journey. Which got me thinking. Not about what I eatsince I already know the answer to thatbut about what other experts who are conversant with the concepts in this book eat on a daily basis.

After all, all of them know what foods are good for you and whybut it might be interesting to see what they actually do. One time, when I was speaking at the worldrenowned Boulderfest annual conference on nutritional medicine, Robert Crayhonthe brilliant founder and organizer of Boulderfestasked each of the speakers to write down what we had for breakfast that morning, and also to list a typical days food.

The seminar attendees found it really interesting to read what the experts actually ate on a daily basis. Hence my ask the experts sections, peppered throughout the book.

Heres what I did: I went to my phone directory and started calling up some of the best people in the field and asking them if theyd submit a list of their top ten favorite healthy foods. The ones they actually ate, not just the ones they thought were the healthiest. All were kind enough to say yes, and the results are sprinkled throughout this book.

Many are authors of best-selling books on health, diet, and nutrition Ann Louise Gittleman, Elson Haas, Steve Sinatra, Mike and Mary Dan Eades, Shari Lieberman, Fred Pescatore, Dharma Singh Khalsa, Barry Sears, Oz Garcia ; some are well-known and highly respected docs with highprofile practices Mark Stengler, Andy Rubman ; one is practically a legend in the field of complementary medicine and a columnist for the Town- send Newsletter for Doctors and Patients Alan Gaby ; one is a nationally known expert on hypertension and metabolic syndrome and an acclaimed medical educator Mark Houston ; one is a wellknown academic researcher in the field of diet as well as a columnist for Mens Health Jeff Volek ; and one is an extraordinary nutritionist and media personality J.

Many fit into several categorieswriters as well as practitioners. All are, in my humble opinion, brilliant. I gave them all one mandate: Tell me your top ten healthy foods.

Then I allowed them to interpret that instruction in any way they chose including extending the list to eleven or twelve. I think youll find the results amusing and instructive.

For those of you who are inclined toward statistics and graphs and like betting on the office pool for the Academy Awards, its amusing to notice which foods got the most votes and which were bypassed completely.

The clear winners were blueberries and other berries , spinach and kale , nuts especially almonds , broccoli, and wild salmon, with grass-fed beef a very close runner-up. There were some surprises coffee got mentioned twice , some new stars pomegranate and sea vegetables , and some notable absences not one person mentioned soynot as surprising as you might thinksee my essay on soy, page Anyway, I thought it was interesting, and I hope you do, too.

At first, I included my own list, but couldnt whittle it down from nineteenplus my editor figured that my opinions were all over the book anyway, so my personal list didnt make the cut.

However if youre dying to know what I personally eat, Ill tell you: oatmeal, guava, raw certified organic milk, eggs, blueberries, spinach, sardines, kale, whey protein powder, free-range beef, apples, wild salmon, turmeric, nuts, coconut oil, avocado, green tea, fresh vegetable juice, and green drinks.

There, now you know. Read the entries and youll know why Iand so many of the expertslove those foods.

150 Healthiest 15-Minute Recipes on Earth.pdf

I hope you will, too. Now, okay, maybe I need to clarify just a bit, since the most consumed vegetables in America include ketchup, iceberg lettuce, and French fries. Im talking about anything that has a leaf. Im talking about anything that makes a crunch when you bite it. Im talking anything thats green, red, orange, or in rare cases white cauliflower and mushrooms. Get the point? Im definitely not talking French fries. So if the title of this book were the healthiest foods on the planet instead of the healthiest foods, probably every member of the vegetable family you can possibly think of would be listed which is decidedly not so with dairy, grains, or some other categories in this book.

Even corn and potatoes which wound up on no ones top ten list, Im happy to say. The thirty-six vegetables that made the A list here are those that I felt represented the absolute best nutritional bang for the buck in a crowded field in which most entries are already winners. Arent Some Fattening? Vegetables Since were currently experiencing an obesity and diabetes epidemic in most of the Western world and even in some parts of the non-Western world , a reasonable question to ask would be this: Are some vegetables more fattening than others, and should they be avoided?

Theres a lot of confusion about certain starchy vegetables that have a high glycemic index, vegetables that people following lower-carb eating plans have been told to avoid. The short answer is this: If youre a person for whom blood sugar management is a real issue, yes, some vegetables on this listsweet potatoes, for examplemight be worth limiting.

But in my opinion, the argument about vegetables and sugar is a tempest in a teapot. There are two real culprits in the obesity crisis: one, the fast-acting carbs and sugars in breads, cereals, pastas, desserts, cakes, rolls, crackers, and fast food; and two, the obscenely large portions of everything else. Leigh Broadhurst, Ph. So of course, watch your sugar content. But most vegetables dont have that much, particularly compared to the real culprits in the American diet.

Potatoes and corn are exceptions. You cant go wrong with a single vegetable on this list, and you would do well to consume a variety of all of them.

So heres my list of top winners in the vegetable sweepstakes. Argue with them, if you like, add some favorites of your own, throw out a couple you really hatejust eat as many as you can. Youll be giving yourself a real gift of health. The Stars It was a bear deciding which foods to give a star to, and Im sure you could argue that some really good foods didnt get stars. Youd be right. But remember, everything on this list is already a star in its respective category. For example, in this chapter I gave stars to the superstarsthe vegetables that are so uniquely loaded with nutrients, fiber, cancer-fighting phytochemicals, or some combination thereof, that they deserved some special mention, even among the company of great foods.

Artichokes Artichokes are kind of like the lobster of the vegetable communityyou have to really work to get at the good parts. The part that contains the meat is called the heart, even though its technically the bottom of the plant. And it takes some digging to get there. Is it worth it? Artichokes are a liver-cleansing food. If youve ever looked at the ingredients on a supplement specifically designed for liver health or for detoxification, youre likely to have seen artichoke extract listed on the label.

Because this plant is a wonderful source of silymarin, the active ingredient in milk thistle. Silymarin has a long and distinguished pedigree as a plant compound that helps protect and nourish the liver. And artichokes have plenty of it. Artichokes Bring Stomach Relief Thats not all they have. The artichoke leaves contain a number of active chemical compounds that have been found to be beneficial across a range of health issues.

For example, the bile-stimulating action of the plant has been well documented in at least one controlled trial in which, after administration of artichoke extract directly into the duodenum, liver bile increased significantly. This effect may be why artichokes are often used for indigestion. According to herbal experts Joe and Teresa Graydon, Ph. In one study, researchers reported that 85 percent of patients experienced substantial relief from stomach pain, nausea, and vomiting. The standardized extract has also been used to treat high cholesterol and triglycerides, and in test tube studies, the flavonoids from the artichoke especially luteolin have prevented the oxidation of LDL bad cholesterol, a definite risk factor for cardiovascular disease.

While artichoke extract has a distinguished history as an herbal supplement, the vegetable itself is a really healthy food.

It contains 72 mg of magnesium, mg of potassium, a little bit of folate, the eye-friendly carotenoids lutein and zeaxanthin, and best of all, a really substantial 6 g of fiber per one medium artichoke if you go for a large one, you get almost 9 g! And thats all for a miserly 60 calories okay, 76 if youre going for the big guy. A good nutritional deal no matter how you slice it. Or, in the case of the artichoke, dig for it. Arugula Arugula sure doesnt look like an aphrodisiac, but thats exactly what the an- cient Egyptians and Romans considered it to be.

I dont know about that, but I do know that its the berfood of nutritional bargains: One cup contains.

For that you get some folate folic acid , vitamin A, and a surprisingly decent amount of the extremely eye-healthy carotenoids, lutein and zeaxanthin. Theres also about the same amount of calcium as there is in spinach, but arugula is actually lower in oxalates, a substance that inhibits calcium absorption. Arugula has a nice amount of vitamin K: One cup contains almost half the recommended daily allowance which in my opinion is too low. Vitamin K is essential for clotting and is a key player in developing strong bones.

The Framingham Heart Study, for example, found that people who con- sumed approximately mcg of vitamin K a day had a 35 percent lower risk of hip fractures compared to those who consumed just 50 mcg a day.

True, youd have to consume 10 cups of arugula to get that much, but still, a few cups in a salad is a good start 33 mg. And besides, thats hopefully not your only source of vitamin K. The arugula plant, like many others in the cruciferous family, contains glucosinolates.

When you chew the plant, the glucosinolates mix with an enzyme myrosinase that turns them into other compounds called isothiocyanates, which have documented anticancer properties.

Isothiocyanates combat carcinogens by neutralizing them, reducing their poisonous effect, and stimulating the release of other substances that help combat them. Isothiocyanates also inhibit cell proliferation. Studies have shown that they help prevent lung and esophageal cancer and can lower the risk of other cancers, including gastrointestinal cancer. Thats an awful lot of good stuff to pack into a cup of food that contains only 5 calories.

Asparagus Heres an interesting little trivia about asparagus: Theyre one of the only plants that have distinct male and female versions. And if youd like a dollop of irony with that factoid, the male plants are skinny and the females are.

To compound the political incorrectness, its the fresh young plants that are the most desirablethey taste the best. On the other hand, when allowed to mature, a gorgeous fern develops. You cant eat it, but it makes one of the most beautiful hanging plants around. The asparagus actually has two partsa thick root and the tender stalks.

The root is used in traditional Indian medicine as a diuretic and to strengthen the female reproductive system.

The asparagus root is also believed to help develop peace of mind, a loving nature, a good memory, and a calm spirit. Chinese traditionalists save the best roots of the plant for their families and friends, believing that it will increase feelings of compassion and love.

Meanwhile, in India, its used to promote fertility, reduce menstrual cramping, and increase milk production in nursing mothers. These customs have some basis in sciencethe root contains steroidal glycosides that actually affect hormone production and possibly influence emotions. In India, the racemosa species is used to increase sperm count and nourish the ovum. In the Western world, asparagus has long been touted as an aphrodisiac. I was unable to find any scientific evidence for its ability to make people amorous, but the legend remains, probably due to the vegetables phallic shape.

Its worth noting that asparagus is also known in India by the name Shatavari, which means she who possesses husbands.

Draw your own conclusions. Low in Calories, High in Nutrients Asparagus, like most fruits and vegetables, has a very favorable ratio of potassium to sodium.

A cup of cooked asparagus contains a whopping mg of potassium, as well as mcg of folate, a very important B vitamin that helps prevent neural tube defects and helps reduce a harmful blood chemical called homocysteine.

Its also high in vitamin K, essential for healthy clotting and for strong bones. Theres also rutin, which helps protect blood vessels, and the anti-inflammatory, cancer-fighting flavonoid quercetin. And finally, a cup of cooked asparagus gives you a decent 3. Best of all, theres serious published research showing that compounds in asparagus have antitumor activity. A study from Rutgers University, published in Cancer Letters, showed that crude saponins from asparagus inhibited the growth of human leukemia cells.

Asparagus is also high in glutathione, one of the bodys most important antioxidants. And asparagus contain inulin, a special kind of fiber that feeds the good bacteria in your gut and helps support gastrointestinal health. Nice to know! The only downside to asparagus is that it makes your pee smell funny. This is because it contains the amino acid asparagine. Its potentially annoying, but completely harmless. Beets In many holistic, integrative, and Eastern traditions, beets are believed to be an ex- cellent liver tonic and blood purifier.

Theyre a staple of the juicing crowd, for good reason more in a moment.

Beets get their red color from a compound in them called betacyanin, which is the messy stuff that stains your clothes and hands. According to Dharma Singh Khalsa, M. I havent been able to confirm, though I did find a study that showed that it definitely did not promote cancer; for that reason alone, it would make an excellent alternative to red dye.

Betacyanin also turns your urine red, so if you juice with beets, dont be alarmedyoure not bleeding internally! And according to yoga nutritional therapy, women can benefit from eating beets because they help replenish iron lost in the blood during the menstrual cycle. The Heart-Healthy Benefits of Beets Beets are an important dietary source of betaine and also a good source of folate.

These two nutrients work synergistically to reduce potentially toxic levels of homocysteine, a naturally occurring amino acid that can be harmful to blood vessels, thereby contributing to the development of heart disease, stroke, dementia, and peripheral vascular disease reduced blood flow to the legs and feet.

Beets are also loaded with potassium, a vitally important mineral for heart health. In the old days, our caveman ancestors consumed a diet high in potassium and low in sodium. A high potassium-to-sodium ratio is ideal for human health, but these days the ratio is reversed. The potassium in beets can help correct this imbalance.

Potassium is found in fruits like bananas and vegetables; beets, weighing in at a whopping mg of potassium for two beets, are an excellent source.

Theyve also got magnesium and a tiny bit of vitamin C. Beets got a bad rap from the low-carb folks with whom Im sometimes allied because they are high in sugar. Thats true, but not significant unless youre really, really sugar sensitive. That said, theyre on the no-no list of a lot of docs who specialize in diabetes, such as Dr. Richard Bernstein author of The Diabetes Diet. For the rest of us, they make a terrific addition to the menu. They can be baked, boiled, steamed, or shredded raw and added to salads and slaws.

The leaves are even higher in nutritional value than the roots, especially in calcium, iron, vitamin A, and vitamin C. Beets make a delicious juice, but have a strong flavor and are usually best mixed with some combination of carrots, apples, spinach, and ginger.

Bok Choy Chinese cabbage, pak-choi, Chinese chard Bok choy is an Asian member of the cabbage family that has long, thick stalks topped by blue-green leaves.

You probably know it as an ingredient in wonton soup, but despite that decidedly mundane use, its actually a real health food. Is It Really a Cabbage? Theres some minor controversy about whether bok choy, also known as Chinese cabbage, should even be called a cabbage in the first place. Technically, its really not a cabbage, since it doesnt form a head.

In many circles, its more properly referred to as Chinese chard.In one study, researchers reported that 85 percent of patients experienced substantial relief from stomach pain, nausea, and vomiting.

How will you analyze the most of it? The lutein in tomatoes may help prevent. Some foods provide great fats like omega-3s, but no calcium. Their nutty flavor adds a lot of richness to a standard apple-carrot-spinachginger mix. The glycemic index is a measure of how much a given food like fruit raises your blood sugar.

ODESSA from Miami
Also read my other posts. I take pleasure in banger racing. I enjoy sympathetically.
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