3. Brussels sprouts
4. Alfalfa sprouts
7. Red bell peppers
The group put together two lists, “The Dirty Dozen” and “The Clean 15,” to help consumers know when they should buy organic and when it is unnecessary.
A cup of raw carrots contains a whopping 34317 IU of vitamin A, making it the richest vegetable source of pro-vitamin A carotenes, a phytonutrient which has shown to help protect vision and is associated with reduced risk of heart disease and certain types of cancers. This orange root crop is also a very good source of vitamins C and K, dietary fiber and potassium and a good source of B complex, manganese, molebdenum, phosphorus, magnesium and folate.
Tomatoes are bursting with more than 20 vitamins and minerals. A cup of ripe red tomatoes supplies an excellent amount of vitamins A, C and K. It is a very good source of molebdenum , potassium, manganese, chromium and vitamins B1 and B6. It is also a good source of folate, copper, iron, B complex and other essential nutrients. Tomatoes are well known for their lycopene content, a phytonutrient with antioxidant and anti-cancer properties.
A cup of baked sweet potatoes with skin is an excellent source of vitamin A in the form of beta-carotene as it contains 13107 IU of this powerful antioxidant. It is also a very good source of manganese and vitamin C and a good source of vitamin B6 and the minerals copper, fiber, potassium and iron. Purple-fleshed sweet potatoes are rich in anthocyanins and have the highest antioxidant activity among sweet potato varieties.
Soybeans are one of the most well researched health-promoting foods in the world today. A cup of cooked soybeans can supply the body with excellent amount of molebdenum and tryptophan, a very good amount of manganese and protein and a good amount of more than 10 other essential nutrients including omega-3 fatty acids, fiber and potassium. One cup of soybean provides more than 50% of the daily value of protein.
This almost leafless member of the lily family with fleshy green spears has been considered a delicacy since ancient times. A cup of boiled asparagus is an excellent source of vitamins A, C and K and folate. It is a very good source of more than 10 vitamins and minerals including B complex, potassium and fiber. Asparagus has been described by second century physician, Galen, as “cleansing and healing.”
With their beautifully shaped glossy exterior that comes in a wide variety of vivid colors ranging from green to black, bell peppers are known as the Christmas ornaments of the vegetables world. A cup of sliced, red, raw bell pepper provides 5244 mg of vitamin A which is more than 100% of DV. It is also an excellent source of vitamins C and B6 and a very good source of fiber, molebdenum, manganese and folate.
Spinach is a treasure-trove of nutrients as it boasts more than 35 essential vitamins and minerals. A cup of boiled spinach is an excellent source of over a dozen nutrients. It can provide the body with three times the DV of vitamin A and over 1000% of the DV of vitamin K as it contains 1023 mcg of the nutrient. More than a dozen flavonoids has also been identified with this leafy green.
A cup of boiled Brussels sprouts is an excellent source of vitamins C and K and a very good source of B complex, folate, fiber, potassium and vitamin A, one of the most important antioxidant found in nature. This miniature cabbage look-alike is also rich in vitamin E, calcium and copper. Studies have shown that diets high in cruciferous vegetables, such as Brussels sprouts, broccoli, cabbage and cauliflower are linked to lower incidence of certain cancers, including lung, colon, breast and ovarian cancer.
Broccoli has been considered a uniquely valuable food among Italians since the Roman Empire. A cup of boiled broccoli supplies an excellent amount of vitamins A, C and K, folate and fiber. It contains 505 mg of potassium and 102 mg of phosphorus. It is also rich in iron, zinc, vitamin E, B complex and over 20 other essential nutrients. Broccoli may be eaten raw, boiled or steamed, but steaming, microwaving and stir-frying are recommended so as not to reduce the presence of its suspected anticancer compounds.
Kale, also known as borecole, is considered as the most nutritious vegetable. A cup of cooked, boiled and drained without salt contains a massive 1062 mcg of vitamin K and 9620 IU of vitamin A –almost double the daily value. It is an excellent source of vitamin C and manganese and a very good source of fiber, copper, calcium and potassium. Its phytonutrients include glucosinolates and flavonoids and is well known for its carotenoid content, especially lutein and zeanthin.
Sea vegetables may be a better source of bioavailable iron than previously thought. One tablespoon of dried sea vegetable will contain between 1/2 milligram and 35 milligrams of iron, and this iron is also accompanied by a measurable amount vitamin C. Since vitamin C acts to increase the bioavailability of plant iron, this combination in sea vegetables may offer a special benefit.
Brown algae (including the commonly eaten sea vegetables kombu/kelp, wakame, and arame may be unique among the sea vegetables in their iodine content. Some species from the brown algae genus Laminaria are able to accumulate iodine in up to 30,000 times more concentrated a form than sea water!
Sea vegetables may be a unique food source not only of the mineral iodine, but also of the mineral vanadium.
Sea vegetables may play a role in lowering risk of estrogen-related cancers, including breast cancer. Since cholesterol is required as a building block for production of estrogen, the cholesterol-lowering effects of sea vegetables may play a risk-reducing role in this regard. However, more interesting with respect to breast cancer risk is the apparent ability of sea vegetables to modify aspects of a woman’s normal menstrual cycle in such a way that over a lifetime, the total cumulative estrogen secretion that occurs during the follicular phase of the cycle gets decreased. For women who are at risk of estrogen-sensitive breast cancers, sea vegetables may bring a special benefit in this regard.
Types of Sea Vegetables
Not sure what sea vegetables to try? Here is a list describing their tastes and textures.
Arame: Mild, semisweet flavor and thin but firm texture. Great as a side dish, but especially yummy with buckwheat.
Hijiki: Robust in flavor and black in color. Hijiki is often tossed in salads.
Kombu: Light in flavor and chewy. Expands and softens when soaked. Excellent food tenderizer and helps with the digestibility of beans. Adds a sweet flavor to root vegetables. Creates wonderful stocks and stews.
Nori: Paper-thin, dark green sheets made from pressed sea vegetables. Nori has a flavor similar to tuna and was originally used as a sushi wrap. Nori flakes may be used as a flavorful condiment.
Dulse: Savory-tasting, brownish green colored stalks. Wonderful for roasting with seeds and as a condiment.
Wakame: Delicate, long, green strips. Wakame has a sweet flavor. When soaked, it expands a great deal, so cut it into small pieces. Wakame loves the company of carrots and parsnips and adds a sweet taste to legumes.
Soaking Sea Vegetables
Soaking sea vegetables will improve their digestibility, cooking time and taste.
1. Put sea vegetables in a bowl of cold water. Move your fingers through the stems.
2. Discard this water and rinse. Fill the bowl with cold water again and let sea vegetables stand for 15 to 20 minutes.
Note: You can use the water to nourish your houseplants or rinse your hair.
To lose fat eat proteins, veggies, fruits and healthy fats with each meal. Carbs post workout only.
Breakfast: eggs with tomato & bell peppers, orange, green tea
Snack: cottage cheese with apple
Lunch: chicken, bok choy, tomato, chicory, olive oil
Snack: mixed nuts
Post workout: ground round, brown rice, mixed veggies, banana
Dinner: chicken, spinach, baby carrots, pear
Pre-bed snack: cottage cheese, berries, ground flax seeds, fish oil
Don’t waste your time counting calories you won’t get fat eating unprocessed foods. Just eat your stomach full and prepare your own food so you have total control over the ingredients. Aim for 2-3% fat loss per month.
Foods for a healthy immune system
For a healthy immune system, be sure to regularly include these star defence players in your diet.
• Citrus fruits, tomatoes and sweet potatoes are rich in the antioxidants beta-carotene and vitamin C.
• Chicken soup helps flush out cold and flu viruses (by getting the mucus moving out of your system) so you feel better faster. Scientists aren’t exactly sure why but suggest that it’s the heat or a special unidentified compound in the broth.
• Garlic scores big for its medicinal properties and ability to boost the production of illness-fighting antibodies. It has antifungal, antibacterial and antiviral properties.
• Fluids help flush out bad bugs, such as bacteria. Normally, eight glasses of fluid a day is recommended for good health. When you’re sick, try to get double that.
• Cranberries are rich in antioxidants and are a natural guard against bladder infections. They may also protect against ulcers, heart disease and cancer.
• Healthy fats in olive oil, fatty fish, avocados and nuts help the immune system work optimally.
• You can count on wheat germ to deliver vitamin E and a little zinc for healthy skin, healing and resistance to infection.
• Brazil nuts are tops in selenium, but tuna, halibut and cod are also winners. Selenium keeps your defences in great shape.
• Honey has been a natural healer for thousands of years. It provides antioxidants; kills bacteria that cause coughs, sore throats and ear infections; helps heal wounds; keeps skin healthy; and aids digestion.
• Grains provide carbohydrates, which provide energy and calories to fuel your body.
Beans & peas
Fresh vs. Frozen.
Eat better :)