10 Most Nutritious Vegetables

Why Are Vegetables So Important?

Some veggies are loaded with nutrients and even have anti aging properties. According to the latest scientific studies, five servings a day of the most nutritious vegetables can not only help you to stay young, healthy and trim, they can also give you spectacular protection against cancer and heart disease.

So scientists keep telling us to eat more fruits and vegetables – five to nine a day. But the vast majority of the population aren’t even getting three, much less nine.

While most vegetables are low in calories and good for your body and overall health, some are definitely a whole lot better than others and offer many more vegetable nutrients.

The Most Nutritious Vegetables

Usually the best way to get your vegetable nutrients is to buy organically grown veggies and eat them raw, lightly steamed or in nutritious soups or stir-fries.

The Top 10 List

1. Green leafy vegetables, such as kale, chard, collard greens, spinach, parsley and dark green and red leaf lettuce are high in carotenoids and best eaten raw in salads, on healthy sandwiches, lightly steamed or in nutritious soups.
2. Broccoli is good steamed, raw (as a snack or in salads) and cooked in soups, stir-fries and other dishes. Both the green flower heads and stalks are nutritious.
3. Brussels sprouts are best quickly steamed to preserve nutritional values and avoid releasing sulfur smells caused by excess cooking.
4. Cauliflower, because of its bland flavor, can be eaten as a raw snack or added inconspicuously to dishes like soups and chili to boost nutritional values.
5. Red and Green Peppers are great in salads and healthy stir-fries.
6. Garlic and Onions are most nutritious eaten raw in salads or healthy dips. But they also make great flavorings for just about any cooked dish.
7. Sweet Potatoes are delicious when baked and eaten plain (without butter). They can also be used in soups and stir-fries.
8. Tomatoes (actually fruit) are good in salads and on sandwiches. Cherry tomatoes make great raw snacks. And pasta sauce is a good source of tomato nutrients.
9. Green Peas are best eaten raw (especially snow peas) or lightly steamed. Add fresh peas to salads (including chicken and pasta salad), soups and stir-fries.
10. Carrots are sweet, high in carotenoids and super when grated into any kind of salad. Baby carrots also make good raw snacks.

5 Good Reasons For Fiber

Why Fiber?

Here Are 5 Good Reasons…..

• Fiber promotes regularity by adding bulk to stool and stimulating the rapid movement of waste through the colon. By serving this purpose, fiber can help prevent bowel problems, including constipation, diverticulosis and hemorrhoids.

• Fiber blocks the absorption of some of the dietary cholesterol and fat you eat, which can lower your numbers and help prevent plaque buildup that can lead to heart attack and stroke.

• Fiber protects against certain cancers, especially in the colon and rectum. Fiber helps “move things along” in the digestive track, reducing the amount of time that stool is present in the intestinal tract. The less time it spends there, the less time bacteria have to metabolize it and produce gasses that may act as carcinogens (cancer-causing agents).

• Fiber can lower fasting blood-sugar levels in diabetics and those at risk for diabetes.

• Fiber may also help you to achieve that one thing that almost everyone wants – weight loss. Not only does fiber help reduce calories by blocking fat absorption, it also acts as an appetite suppressant. The bulk provided by fiber is calorie-free and can make you feel full faster and longer than other foods. Controlling appetite is often one of the most difficult aspects of achieving weight loss, which is certainly a big plus for fiber.

Benefits of Milk – What’s In A Glass?

Milk Does A Body Good … Actually

Believe it or not, there is NO other beverage that contains a more complete nutrition package than a glass of milk. When compared to calcium-fortified foods and beverages, milk is not only one of the least expensive choices for meeting those daily calcium requirements, but it also provides a healthy dose of eight other essential nutrients, including the following…..

• Bone-strengthening calcium – Calcium helps build bone mass, maintain bone density and may also help control blood pressure.

• High-quality protein – The protein in milk contains essential amino acids – About three glasses of milk provides about half the protein adults need each day.

• Potassium – Potassium is crucial to regulate the balance of fluids in the body. Cup for cup, milk has 10 times as much as an equal serving of the leading sports drink.

• Vitamin A – The vitamin A in milk contributes to normal vision. It also helps regulate cell growth and maintain the integrity of the immune system.

• Vitamin D – Vitamin D helps promote the absorption of calcium and optimal bone mineralization.

• Carbohydrates – Carbohydrates provide an important fuel for active adults.

• B Vitamins – B vitamins such as B-12, niacin and riboflavin are necessary to convert food to energy for exercising muscles.

• Phosphorus – One glass of milk provides 20 percent of an adult’s daily phosphorus requirement, which helps strengthen bones and generates energy in your body’s cells.

• Water for hydration – 90 percent of milk is water so it can help provide fluid to keep the body hydrated.

Best Fiber Foods For Colon Cleansing – Nutrition Basics

To function normally, the large intestine requires two nutrients: fiber and water. Fiber is one of the most neglected nutrients. As a result, we live in a constipated society. Most diets provide only 12 g of fiber. No wonder the average “transit time” is one week! For good health, the colon requires 25-50 g of fiber daily. Early signs of unhealthy conditions in the bowels include bloating and gas, dark, dry stool and painful defecation, migraine headaches, and acne on the chin, chest or back. Besides being an effective antidote to constipation, eating high-fiber foods is a low-cal way to fill your stomach. Being regular, by the way, means a “daily bowel movement”

____________________________________________________________________________

Here are some top picks for fiber:

Lentil soup, 1 cup	14 g
Chili, vegetarian	11 g
Figs, dried, 3	10 g
Spinach, 1 cup, cooked	7 g
Multigrain bread, 2 slices	6.5 g
Papaya, dried, 2 slices	6.4 g
Chickpeas, ½ cup, cooked	6 g
Black beans, ½ cup	6 g
Whole wheat pasta, 1 cup, cooked	5.6 g
Kiwi, 1 medium	5 g
Raspberries, ½ cup, fresh/frozen	4.6 g
Broccoli, ½ cup, raw	4 g
Brown or wild rice, 1 cup, cooked	4 g
Oatmeal cereal, 1 cup, cooked	3.5 g
Apple, medium with skin	3.5 g
Almonds, dried, 1/4 cup	3.5 g
Bran muffin, medium	3 g

____________________________________________________________________________

Many of us assume our fiber intake is adequate if bread and pasta are part of our diet, but the refining of grains strips away most of the fiber – and most vitamins and minerals too. The whole grain – bran, germ, and endosperm – provides much more than fiber, including B vitamins, antioxidants, vitamins and minerals. White bread has only 7% of the vitamin E and 13% of vitamin B6 found in 100% whole wheat bread. Many breads list enriched white flour as the first ingredient and add fiber (like bran or flax). Read labels to ensure your bread is made from the whole grain. This should be listed as the first ingredient.

If your body functions best on a low-starch menu, supplemental fiber is available in many forms. The best option is ground flax seed (or flax meal). One to four tablespoons sprinkled into hot or cold cereal, over salad, in a smoothie, or even just mixed with water will not only gently ‘exfoliate’ your colon wall and provide bulk for stool, but the soluble fibers bind to cholesterol, fat, xenoestrogens, and other toxins in your digestive system, removing them with your stool. Another option is psyllium husks or hulls. Ground flax and psyllium can be found at most drug and health food stores.

Liquid chlorophyll added to drinking water helps to loosen up the muscles of your colon. Chlorophyll is rich in magnesium, a natural and safe muscle relaxant. Add one teaspoon to a glass of water.

• Remember to introduce fiber into your diet gradually.

• Too much at once may cause bloating and discomfort.

____________________________________________________________________________

S O M E F I B E R F A C T S

• Fiber promotes intestinal regularity and health.

• Fiber can help lower cholesterol and body fat by absorbing fat and cholesterol from food.

• Fiber reduces the amount of food you eat and helps you feel full for a longer period of time.

• A high fiber diet lowers the risk of many diseases, most notably heart disease, diabetes, high blood pressure, obesity and certain cancers
  

---

10 Best Foods For Healthy Eating

The 10 healthiest foods below are your best bet for great healthy eating results.

The reason is that these 10 healthy foods have the most nutrition per food calorie, which translates you get the healthiest “bang for your bucks”.

With this focus on healthy eating, you can look and feel your absolute best, slow down the aging process and help protect yourself from illnesses and degenerative diseases.

THE 10 HEALTHIEST FOODS

1. Fish – Eating fatty fish, especially salmon, at least three times a week is one of the healthiest things you can do Omega 3 Fish Oil reduces your risk of heart disease, inflammation and much more, plus it improves your nerves, eyes and brainpower.

2. Vegetables – Five or more servings a day from the Vegetable List (see chart below) with high nutritional values can give you the fiber, vitamins A and C, calcium, iron, magnesium and phytonutrient antioxidants that help prevent heart disease, cancer and other degenerative diseases.

3. Fruit - Two to four daily servings of fresh or frozen fruit are recommended. Blueberries, raspberries, oranges, red grapes, plums, apricots and papaya are some of the best on the Fruit List (see chart below) .They’re rich in fiber, vitamins, minerals, carotenoids and flavonoids.

4. Whole Grains – Brown rice, oatmeal, sprouted breads, and other whole grains are great sources of fiber, vitamins B and E, protein, minerals and essential fatty acids. High Fiber Foods help prevent colon cancer, high cholesterol and constipation.

5. Garlic and Onions – Garlic is a powerful natural antibiotic that can boost immunity, protect against bacteria, parasites and viruses and help prevent heart disease, stroke and cancer. Onions are antibiotic, anti-inflammatory and antiviral and have been shown to help improve LDL / HDL cholesterol balance and fight off bronchitis, asthma, hay fever and infection.

6. Yogurt – Plain, unsweetened, low-fat yogurt and other cultured dairy are excellent sources of complete protein, calcium and lactobacillus. They help protect against osteoporosis, cavities, high blood pressure, high cholesterol and intestinal disorders. Yogurt’s beneficial bacteria also makes it a natural antibiotic and anticancer agent.

7. Poultry – Skinless chicken and turkey are valuable sources of complete protein and B vitamins. Chicken soup really is good for colds and flu. Its high cysteine content helps break down mucus. Turkey is leaner, low in calories and high in selenium, which strengthens the immune system. White meat is easier to digest than fattier dark meat.

8. Beans – Lentils, peas and other beans are good sources of fiber and B vitamins. Combined with whole grains, especially rice, they become an excellent source of complete protein. Beans have also been found to help lower cholesterol, regulate blood sugar and reduce cancer rates.

9. Nuts – Raw nuts are rich in protein, vitamins B and E, minerals and essential fatty acids. They’ve been found to have both anti-cancer and anti-heart disease properties. Almonds, for example, help lower cholesterol.

10. Water – Surprised? Water is a very essential nutrient in your diet. It’s needed for digestion, assimilation, metabolism, elimination, weight control and more. And unlike coffee, colas and alcohol, eight glasses of pure water a day have no calories or negative side effects.

______________________________________________________________________________________

VEGETABLE LIST

Studies show certain veggies can make you healthier.

Research clearly proves healthy veggies can extend both the length and the overall quality of your life. Numerous studies have proven that by increasing your daily intake (mainly from the “A” list), you can reduce your risk of heart disease, diabetes, cancer and many other chronic illnesses.

The list of healthy veggie benefits is almost as long as the “A” category list. So pick some winners, learn how to prepare them and start eating and enjoying “A” category veggies now and for the rest of your long healthy life.

CATEGORY A

Alfalfa sprouts Arugula Bean sprouts Beet Greens Beets Bell Peppers Bok choy Broccoli Broccoflower Brussels sprouts Cabbage Carrots Cauliflower Chard (Swiss & red)

Chinese cabbage Chives Collard greens Garlic Green onions Green peas Greens Horseradish Kale Leeks Lettuce, red or green Mustard Greens Onions Parsley

Peppers Pumpkin Sauerkraut Shallot Snow Peas Soy beans Spinach Summer squash Sweet potato & yam Tomato Tomato, cherry Turnip greens Watercress Winter squash

CATEGORY B

Artichoke Artichoke Hearts Asparagus Avocado Celery Chickpeas Chile peppers Cucumber

Eggplant Endive Green beans Kidney beans Kohlrabi Lemon grass Lentil beans Navy Beans

Okra Split Peas Radishes Radicchio Rutabaga Turnips Zucchini

CATEGORY C

Bamboo shoots Corn Jicama

Lettuce (iceberg) Lima beans Mushrooms

Potato (white) Rhubarb Water chestnuts

* When shopping for produce, to get maximum benefits, buy organic whenever possible. Also choose fresh or frozen rather than canned, since canned is generally extremely high in salt.

** To avoid extra calories from fat and a high sodium intake, use herbs, spices, lemon or vinegar, rather than salt, butter or oil for seasoning.

*** Now that you know what’s good for you, it’s time to shop (or plant your garden), and get busy eating and enjoying these extra healthy foods!

___________________________________________________________________________

FRUIT LIST

The following alphabetical fruit list has important fruit facts arranged in order.

For example, in the list of all fruits, if a fruit has a particularly high level of carotenoids and a moderate level of vitamin C, the higher nutrient found in the fruit (carotenoids) will be listed before the nutrient that’s only found in moderation (vitamin C).

Any concerns are in parenthesis. For instance, if the fruit has a high glycemic index rating, which might negatively affect blood sugar levels, you’ll see (glycemic).

And if preservatives, such as sulfites, are commonly used on a conventionally grown fruit or if it’s highly sprayed or waxed, you’ll see (preservatives), (pesticides) or (wax coating). In that case, it’s important to buy organically grown varieties of that particular fruit.

Alphabetical Fruit List with Nutritional Values (in order)

FRUIT	NUTRITIONAL VALUES IN ORDER (concerns)
Apples	flavonoids, fiber, C (pesticides, wax coating)
Apricots	carotenoids, A, C, fiber (preservatives)
Bananas	B6, C, potassium (glycemic)
Blackberries	flavonoids, fiber, C, K, manganese
Blueberries	flavonoids, C, manganese, fiber
Cantaloupe	carotenoids, C, A, potassium
Cherries	flavonoids (pesticides)
Cranberries	flavonoids, fiber, C, manganese
Dates	(glycemic)
Dried fruit	(glycemic, preservatives)
Figs	(preservatives)
Fruit juices	(glycemic)
Grapefruit	carotenoids in pink, flavonoids, C
Grapes	flavonoids, manganese (pesticides)
Guava	carotenoids, fiber, C
Kiwifruit	C, fiber (glycemic)
Lemons	flavonoids, C (wax coating)
Limes	flavonoids, C (wax coating)
Mangoes	carotenoids, A, C (glycemic)
Nectarines	carotenoids, C (glycemic, pesticides)
Oranges	carotenoids, flavonoids, C, fiber (glycemic)
Papayas	carotenoids, C, folate, potassium
Peaches	carotenoids, C (pesticides)
Pears	flavonoids (pesticides)
Persimmons	C (glycemic)
Pineapple	C, manganese (glycemic)
Plums	carotenoids, C
Raspberries	flavonoids, fiber, manganese, C
Raisins	(glycemic, pesticides, preservatives)
Strawberries	carotenoids, flavonoids, C, fiber (pesticides)
Tangerines	carotenoids, A, C (glycemic)
Watermelon	carotenoids, C, A, B6 (glycemic)

Importance of the Fruit List

This list of all types of fruits is a great source of high fiber foods and many essential nutrients. Especially important are the phytonutrient-rich carotenoid and flavonoid foods high in antioxidents, plus vitamins A and C, folate, manganese and potassium.

Research shows people who regularly eat fresh fruit have a lower risk of many chronic diseases. And since fruit is delicious, nutritious and generally low in fat, sodium and calories, most fruit can play an important role in healthy weight loss and maintenance.

Raw fruit is also high in enzymes and high fiber carbohydrates which are important for good digestion, healthy bowel function and relieving constipation.

So let’s face the fruit facts, making the right fruit choices gives you the get up and go to get up and go!