Cauliflower is high in Vitamins C and K and several mineral. It improves digestion and detoxification, fighting inflammation and reducing cancer risk. It can be eaten raw, but its nutrients are more absorbable when it is lightly sauteed with a bit of water and a healthy source of fat. For flavor, add broth or lemon juice to the mix.
Cauliflower is an annual plant that reproduces by seed. Typically, only the white head, called the curd, is consumed. It is one of several vegetables in the species Brassica oleracea, which includes broccoli, brusselssprouts, cabbage, collard greens, and kale.
Avocados are widely considered among the superfoods, nutrient-dense, whole foods packed with high levels of antioxidants, vitamins, minerals, and fiber that may promote health, boost immunity, and help prevent diseases. While not a legally defined or scientifically recognized category, superfoods are commonly touted for exceptional nutrient-rich properties.
The avocado is a member of the flowering plant family Lauraceae. The fruit of the plant is botanically a large berry containing a single seed. Avocados are cultivated in tropical and Mediterranean climates throughout the world. Avocados are delicious as they are–just peel and slice or scoop with a spoon. A quarter of an avocado in a smoothie gives it a delicious creamy texture that blends well with other flavors. Avocados can be used in salsas, dips, and salad dressings, and, of course, they are the key ingredient in the Mexican dish that is appreciated worldwide–Guacamole! Avocados are a source of key nutrients, including healthy fats and fiber. They also contain anti-inflammatory and antioxidant compounds and may help reduce heart disease risk. Avocados are exceptionally nutritious fruits and are a concentrated source of healthyfats and fiber, plus a number of vitamins and minerals.
The tomato is from the nightshade family native to South America. Although botanically a fruit, it’s generally eaten and prepared like a vegetable. Tomatoes come in a variety of colors, including yellow, orange, green, and purple, although red is the most widely known. There are many subspecies of tomatoes with different shapes and flavors. Here’s a guide to some of them. Tomatoes can be washed and eaten just as they are, peeling and all. They are a staple ingredient in all kinds of salads, soups, and sauces. Canned tomatoes and tomato products are widely available, but you can also use fresh tomatoes. Tomatoes provide significant amounts of
Vitamin C (28% of the RDI in one medium-sized tomato);
Potassium, an essential mineral, beneficial for blood pressure control and heart disease prevention;
Vitamin K1 for blood clotting and bone health;
Folate (vitamin B9), for normal tissue growth and cell function, particularly for pregnant women
Lycopene, an antioxidant that has been extensively studied for its beneficial health effects;
Betacarotene, an antioxidant that is converted into vitamin A in the human body;
Naringenin, a flavonoid found in tomato skin that has been shown to decrease inflammation and protect against various diseases;
Chlorogenic acid, a powerful antioxidant compound that may lower blood pressure in people with elevated levels.
WARNING: There is a positive association between eating tomato and uric acid levels similar to that of consuming seafood, red meat, alcohol or sugar-sweetened drinks. See details at this link: Tomatoes and gout
Artichokes have a high antioxidant content that may help prevent cancer, manage weight, and control blood sugar and diabetes.
The globe artichoke, also known by the names French artichoke and green artichoke, is a variety of thistle cultivated as food. The edible portion of the plant consists of the flower buds before the flowers come into bloom. The budding artichoke flower-head is a cluster of budding small flowers, together with many bracts, on an edible base. Once the buds bloom, the structure changes to a coarse, barely edible form. Artichokes are frequently prepared by removing all but 5–10 mm of the stem. To remove thorns, which may interfere with eating, around a quarter of each scale can be cut off. To cook, the artichoke is boiled or steamed. A cooked, unseasoned artichoke has a delicate flavour. Salt may be added to the water if boiling artichokes. Placing them in water slightly acidified with vinegar or lemon juice can prevent the discoloration.
They are a good source of fiber and other nutrients. In addition, artichoke nutrition contains some vitamin A, vitamin E, choline, betaine, omega-3 and omega-6.
Among the claims made for flax are that it may reduce cancer risk, improve cholesterol, lower blood pressure, help control blood sugar, and aid in weight control.
Flax is a food and fiber crop cultivated in cooler regions of the world. Textiles made from flax are known in the Western countries as linen. Its oil is known as linseed oil. Flaxseed is rich in dietary fiber and omega-3 fats and it contains high-quality protein. The health benefits were observed with just 1 tablespoon (10 grams) of ground flax seeds per day. However, it’s recommended to keep serving sizes to less than 5 tablespoons (50 grams) of flax seeds per day. Ground flax seeds are easier to digest. Whole flax seeds can be stored longer than powder; grind them in a coffee grinder as needed. Store ground flax seeds in an airtight container.
Add flaxseed to water and drink it as part of your daily fluid intake; use flaxseed oil as a dressing on salad; sprinkle ground flax seeds over your hot or cold breakfast cereal; add them into cookie, muffin, bread or other batters; mix them into smoothies.
Apricots are extremely nutritious and have many health benefits, such as improved digestion and eye health.
Apricots (español: chabacano) are stone fruits also known as Armenian plums. Round and yellow, they look like a smaller version of a peach but share the tartness of purple plums. It’s best to enjoy apricots whole and unpeeled, as the skin boasts large amounts of fiber and nutrients, including significant amounts of beta carotene, lutein, and zeaxanthin.
Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.
Broccoli is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. Broccoli may be eaten raw, but recent research suggests that gentle steaming is best for maximum health benefits. Steaming also eliminates the risk of contaminaton. Broccoli is low in calories and high in fiber, protein and Vitamin C. It also contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a little bit of almost every nutrient you need.
What does protein do? Proteins are the main building blocks of your body. They’re used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions. How much do I need?U.S. adults should typically consume around 50-175 grams of protein daily in a typical 2000…
What does copper do? Copper plays a role in making red blood cells and maintaining nerve cells and the immune system. Copper also helps the body form collagen and absorb iron, and plays a role in energy production. How much do I need?The recommended daily allowance (RDA) is around 900 micrograms a day for adolescents and adults.…
Some excellent sources of dietary fiber are CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, and AVOCADO. Recommended daily amounts for adults and adolescents are between 22 and 38 grams, depending on the number of calories consumed. Most Americans consume only about 15 grams.
Vitamin C has been linked to many impressive health benefits that include boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.
What does Vitamin K do? Vitamin K is an essential nutrient that plays a critical role in blood clotting, wound healing, and bone health. People who don’t have enough vitamin K in their system are at greater risk of increased bleeding and bone fractures. How much do I need?The recommended daily amount for adults 19…
What does iron do? Iron is an important mineral that your body needs to make hemoglobin, a protein in red blood cells. Red blood cells help carry oxygen throughout your body. How much do I need?The Recommended Daily Allowances vary for gender, age, pregnancy, and lactation. Age RDA PREGNANCY LACTATION Male 14-18 11 mg Female…
What does potassium do? Potassium is a mineral found in the foods you eat. It’s also an electrolyte. Electrolytes conduct electrical impulses throughout the body. They assist in a range of essential body functions, including blood pressure, normal water balance, muscle contractions, nerve impulses, digestion, heart rhythm, and pH balance (acidity and alkalinity). How much do…
Hibiscus is a good source of vitamins B1, C, and iron.
Hibiscus has many health benefits and even medicinal uses. Egyptians used hibiscus tea to lower body temperature, treat heart and nerve diseases, and as a diuretic. Today, hibiscus is popular for its potential to reduce high blood pressure.
In Mexico I learned to love agua de jamaica, a delicious beverage that is pleasantly tart, usually sweetened and served cold. Agua dejamaica is made from dried hibiscus flowers and that after they are boiled and strained, the flowers can be used as a meat substitute in tacos and other dishes!
Chia seeds are rich in calcium, phosphorous, and other minerals. They may be added to other foods as a topping or put into smoothies, breakfastcereals, tortillas, and bread. The gel from ground seeds may be used to replace the egg content in cakes and is a common substitute in vegan baking.
Salvia hispanica, commonly known as chia (español: chia), is a species of flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is considered a pseudocereal, cultivated for its edible, seed. The word “chia” is derived from the Nahuatl word chian, meaning oily.
Curcumin is a bright yellow chemical produced by curcuma longa plants. It is the principal curcuminoid of turmeric, a member of the ginger family. There is some confusion in the two names because curcumin is a component of turmeric. Turmeric is better for some conditions, while curcumin alone is better for others. Turmeric, commonly used in Asian food, is the main spice in curry. Turmeric or curcumin is recommended for pain and inflammation, such as that associated with osteoarthritis. It is also used for hay fever, depression, high cholesterol, a liver disease, and itching. Some people use turmeric for heartburn, thinking and memory skills, inflammatory bowel disease, stress, and many other conditions, but there no good scientific evidence to support these uses.
WARNING: In small amounts, turmeric has few reported side effects, though there have been reports of nausea, dizziness or diarrhea. You should consult a health professional if you are taking therapeutic amounts of turmeric or curcumin.
Agar or agar-agar (español: agar) is a jelly-like substance, obtained from red algae. It is used as a plant-based substitute for animal-derived gelatin. Agar has been used as an ingredient in desserts throughout Asia. Agar is used as a laxative, an appetite suppressant, a gelatin substitute, a thickener for soups, in fruitpreserves, ice cream, and other desserts, and as a clarifying agent in brewing.
