Vegetables R – W

 

Grant Cochrane/ freedigitalphotos.net

Rhubarb

Rhubarb can be a very effective treatment for diarrhea when taken occasionally and for constipation when taken regularly. Rhubarb tea may also help fight off bacterial infections.3 When rhubarb is cooked for at least 20 minutes it actually releases more polyphenol antioxidants, which makes it a good weapon against cancer and free radicals in the body.1

Rhubarb may also have the potential to help alleviate symptoms associated with menopause.2

Note: Do not eat the leaves of Rhubarb because they are poisonous. Only the stem is safe to eat. Also if you have intestinal issues, kidney stones or urinary problems. Do not eat it for more than 8-10 days regularly. You should speak with your doctor before adding Rhubarb to your diet.

  1. Kaszkin-Bettag M, Beck S, Richardson A, Heger P, Beer A. Efficacy of the special extract ERr 731 from rhapontic rhubarb for menopausal complaints: a 6-month open observational study. Alternative Therapies In Health And Medicine [serial online]. November 2008;14(6):32-38.
  2. http://www.sharecare.com/question/what-is-rhubarb

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Sea Asparagus

Sea Asparagus

Has plenty of vitamin A and folic acid, both of which are essential for skin repair.

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Seaweed

Seaweed

Seaweed is full of vitamin B’s calcium, iodine and omega 3’s. Seaweed may also be a cancer fighter.Of the various kinds of seaweed out there, there are three that have very good health benefits.

1. Anti-tumorigenic components of a sea weed, Eeteromorpha clathrata Hanjun Tang, Mamiko Inoue, Yuki Uzawa and Yukio Kawamura BioFactors 22 (2004) 107–110.

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Nori seaweed

Nori Seaweed

Very good for the skin. Has as much omega 3’s in one sheet than two avocados.It also contains vitamin B6 and magnesium, which can help calm you down. It makes a great snack when you’re anxious and have those cravings to eat.  Very good anti inflammatory and therefore a good cancer preventer. It’s also great to use to help lower your cholesterol levels. Use it like a torilla or wrap.

1. The Dr. Oz Show

2. Moreira A, González-Torres L, Olivero-David R, Bastida S, Benedi J, Sánchez-Muniz F. Wakame and Nori in restructured meats included in cholesterol-enriched diets affect the antioxidant enzyme gene expressions and activities in Wistar rats. Plant Foods For Human Nutrition (Dordrecht, Netherlands) [serial online]. September 2010;65(3):290-298.

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Boiled_wakame seaweed

Wakame Seaweed

Excellent for bloating. Has a lot of calcium, magnesium and B vitamins, especially B6 which is a diuretic. Soak/boil in water for 30 minutes since it comes dry and mix into a salad or do your own thing with it.

1. The Dr. Oz Show

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Kombu seaweed

Kombu Seaweed

Kombu is a metabolism booster that is also full of iodine, essential for the thyroid hormones for metabolism. It contains a chemical called fugozanthin, which gives Kombu its color and helps burn fat.

1. The Dr. Oz Show

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Shallots-Whole

Shallots

Shallots are a part of the Allium family, which includes Garlic, Onions, Leeks and others.

Shallots that have been freeze-dried tend to contain many more antioxidants than non freeze dried Shallots. Regardless of whether it’s been freeze dried, it still contains many powerful antioxidants.1

Like Onions it is also a vegetable that has anti bacterial, antiviral, antifungal and antiparasitic qualities to it as well as the ability to help fight off hypertension, high blood sugar and cholesterol levels, and inflammation, which is the major pre cursor to cancer. So eating shallots daily can be very helpful at balancing out your overall health.2

 

  1. Leelarungrayub N, Rattanapanone V, Chanarat N, Gebicki J. Quantitative evaluation of the antioxidant properties of garlic and shallot preparations. Nutrition (Burbank, Los Angeles County, Calif.) [serial online]. March 2006;22(3):266-274.
  2. Hannan A, Humayun T, Hussain M, Yasir M, Sikandar S. In vitro antibacterial activity of onion (Allium cepa) against clinical isolates of Vibrio cholerae. Journal Of Ayub Medical College, Abbottabad: JAMC [serial online]. April 2010;22(2):160-163.

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Vitamin K

 

Spinach ★★★

This vegetable is one of the most important vegetables to have in your diet. As one of the dark leafy greens it makes a great base for your salad because of its numerous health benefits.

It contains about 78 mg of Magnesium per serving, which can give your energy levels a boost. It contains a good amount of vitamin C, which can help calm down anxiety, as well as help keep the hair and skin shiny and moist.  It contains Vitamin E, which works with vitamin C to help you focus better.1

Spinach also contains carotenes like beta-carotene (Vitamin A pre-cursor), zeaxanthin and lutein, which are all very powerful antioxidants and cancer fighters. Spinach can help keep the nerves functioning normally. It also contains folic acid and magnesium, which help protect against Alzheimer’s and high blood pressure respectively. 2,3,4

Spinach contains Kaempferol, which has been shown to fight off ovarian cancer very effectively and it can help fight off other cancers.

Spinach leaves can still perform photosynthesis while sitting on store shelves/displays under continuous light so spinach that has been sitting on display for an extended period of time may be more nutritionally dense than when they arrived.5

Cooking your Spinach makes it easier for your body to absorb the nutrients in it.

 

Red Spinach

A lesser known form of Spinach, it has very similar health benefits to green spinach especially as a cancer fighter.

  1. myhealthnewsdaily.com, 6 Foods that are good for your brain, located at http://www.myhealthnewsdaily.com/best-foods-brain-health-0975/1. Accessed March 11, 2013.
  2. The Dr. Oz Show
  3. The Dr. Oz Show
  4. Bondonno C, Yang X, Hodgson J, et al. Flavonoid-rich apples and nitrate-rich spinach augment nitric oxide status and improve endothelial function in healthy men and women: a randomized controlled trial. Free Radical Biology & Medicine [serial online]. January 1, 2012;52(1):95-102.
  5. Lester G, Makus D, Hodges D. Relationship between fresh-packaged spinach leaves exposed to continuous light or dark and bioactive contents: effects of cultivar, leaf size, and storage duration. Journal Of Agricultural And Food Chemistry [serial online]. March 10, 2010;58(5):2980-2987.
  6. Maeda N, Kokai Y, Mizushina Y, et al. Anti-tumor effects of the glycolipids fraction from spinach which inhibited DNA polymerase activity. Nutrition And Cancer [serial online]. 2007;57(2):216-223.
  7. Matsubara K, Matsumoto H, Hada T, et al. Inhibitory effect of glycolipids from spinach on in vitro and ex vivo angiogenesis. Oncology Reports [serial online]. July 2005;14(1):157-160.

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Vitamin A

 

Sweet Potatoes ★★

Sweet Potatoes are very rich in beta-carotene (their orange color) and contain a compound called caffeic acid, which helps cut off the blood supply to tumors. It has the potential to be a very promising weapon against all kinds of cancer. It is also a great source of potassium and fiber. Eat at least 1 cup per week.

Purple Sweet Potato

Purple Sweet Potato

The women of Okinawa, Japan eat purple sweet potatoes in every meal. They are also known to be the world’s longest living women. The purple sweet potato has 150% more antioxidants than blueberries, which are considered to be one of the most healthiest fruits out there.

Here are some other uses for Sweet Potatoes obtained from the Dr. Oz Show:

 

Mango, Sweet Potato and Honey Anti-Aging Face Mask

Method: Combine the ingredients (recipe below) together and apply to your face. Rinse thoroughly.

Verdict: True beauty! The mango and honey combat free radical damage caused by the sun to help fight off wrinkles. Sweet potato is one of the best sources of natural anti-inflammatory products.

 

 

Sweet Potato & Mango Mask

Ingredients

1 small sweet potato

1 mango

5 tbsp honey

Directions

Poke holes in the sweet potato and bake in the microwave for 10 minutes, or dice it and throw it into boiling water for 30 minutes. Cut the mango in half and scoop out the innards, mash with a fork. When the sweet potato is done cooking, cut it in half and scoop out the potato, add the mango and honey and mix. Let it cool before applying to the face or body and leave on for 10 minutes, then rinse with warm water.

  1. The Dr. Oz Show
  2. The Dr. Oz Show

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Turnip Green

Turnip Greens contain a lot of calcium. The calcium here can help prevent the absorption of fat from the other foods you eat with it.

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Healthy drink, vegetable juice, red and green

Vegetable Juice ★★★★

Vegetables are great for just about every disease especially those involving the brain. From stress to cancer to Alzheimer’s, it can help you heal from virtually all ailments.

They contain a massive amount of antioxidants and fiber that rejuvenates and reenergizes your whole system. It’s a great way to get all or most of your 5 servings a day of fruits and vegetables. There are several different combinations of vegetables you can blend or juice together to get a wide range of health benefits.

For suggestions on which vegetables (and fruits) to juice, check out books like The Juicing Bible by Pat Crocker or The Healthy Juicer’s Bible by Farnoosh Brock.

Fresh squeezed vegetable (and fruit) juices are way healthier than energy drinks will ever be and they give you a sustained energy boost without the caffeine and sugar crashes that come with energy drinks. You really can’t lose with fresh squeezed juices so go for them over energy drinks as much as you can. It only takes a few minutes to make your own juice and you can make enough to last the whole day just carry it around in a thermos or bottle and drink.  You could make your own at home with a juicer which is best, but, if you buy fresh squeezed/blended vegetable or fruit juices from a store make sure they are fresh and have no added ingredients. Keep it simple.

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Wasabi ★★

In terms of health benefits, Wasabi has flown under the radar. Wasabi is a strong cancer fighting food and can help promote stop cancer from spreading. It’s also an anti bacterial/antiviral food, a blood thinner (like Garlic), and it helps fight off atopic dermatitis by increasing your natural production of collagen.1,3,5-7  Specifically, Wasabi (so far) has been shown to prevent colon, lung and stomach cancer cells from growing.Because of its’ anti bacterial compounds it can kill off H. Pylori, which is a virus in the stomach that has been linked to ulcers, stomach cancers and other gastrointestinal problems.5

Wasabi contains a compound that may help increase bone metabolism, meaning those who are aging, suffering from osteoarthritis, or any other bone degenerating disease could possibly benefit from eating Wasabi more regularly.2

Overall wasabi is a powerful food that promotes health in many parts of the body. There is no standard amount to eat per day or week but it should not be eaten alone because of its very spicy quality. It is mainly used in tandem with a Sushi dish or other fish platter in Japanese culture but it is also put on dried chickpeas (Wasabi Peas), which can be found in your local supermarket in the Nuts and Dried Fruits section.

  1. Nagai M, Akita K, Yamada K, Okunishi I. The effect of isosaponarin isolated from wasabi leaf on collagen synthesis in human fibroblasts and its underlying mechanism. Journal Of Natural Medicines [serial online]. July 2010;64(3):305-312.
  2. Regulatory mechanism of food factors in bone metabolism and prevention of osteoporosis. Yakugaku Zasshi: Journal Of The Pharmaceutical Society Of Japan [serial online]. November 2006;126(11):1117-1137.
  3. Fuke Y, Shinoda S, Nagata I, et al. Preventive effect of oral administration of 6-(methylsulfinyl)hexyl isothiocyanate derived from wasabi (Wasabia japonica Matsum) against pulmonary metastasis of B16-BL6 mouse melanoma cells. Cancer Detection And Prevention [serial online]. 2006;30(2):174-179.
  4. Tumor cell proliferation and cyclooxygenase inhibitory constituents in horseradish (Armoracia rusticana) and Wasabi (Wasabia japonica). Journal Of Agricultural And Food Chemistry [serial online]. March 9, 2005;53(5):1440-1444.
  5. Shin I, Masuda H, Naohide K. Bactericidal activity of wasabi (Wasabia japonica) against Helicobacter pylori. International Journal Of Food Microbiology [serial online]. August 1, 2004;94(3):255-261.
  6. Kiba A, Saitoh H, Nishihara M, Omiya K, Yamamura S. C-terminal domain of a hevein-like protein from Wasabia japonica has potent antimicrobial activity. Plant & Cell Physiology [serial online]. March 2003;44(3):296-303.
  7. Morimitsu Y, Hayashi K, Nakagawa Y, et al. Antiplatelet and anticancer isothiocyanates in Japanese domestic horseradish, Wasabi. Mechanisms Of Ageing And Development [serial online]. July 31, 2000;116(2-3):125-134.

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Watercress

Watercress

Watercress is loaded with lutein, which is a carotenoid like Vitamin A. Because of its carotenoid content it can help reduce the risk of developing cancer and help protect your eyes. It makes a great anti-aging food. It’s also part of the Brassica family so it carries many of the same health benefits of Brassica vegetables like fighting off breast cancer.1,2


  • The Dr. Oz Show
  • Boyd L, McCann M, Hashim Y, Bennett R, Gill C, Rowland I. Assessment of the anti-genotoxic, anti-proliferative, and anti-metastatic potential of crude watercress extract in human colon cancer cells. Nutrition And Cancer [serial online]. 2006;55(2):232-241.

 

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