Why are deeply colored vegetables good for you?

  

A study by the U.S. Department of Agriculture (USDA) found that the potato was America’s most widely eaten vegetable. Iceberg lettuce came in second.

Experts recommend eating at least 5 servings of vegetables a day, but according to the American Institute for Cancer Research, deeply colored vegetables — whether green, yellow, orange, or red — and dark leafy greens make up only 0.2 servings of the 3.3 servings Americans consume daily.

It is these brightly colored, nutrient-dense foods that may offer the most protective health benefits against cancer and other diseases, as well as helping people with diabetes control their calorie intake and blood sugar.

According to experts, the more brightly colored the vegetable, the more protective the health benefits, thanks to a rich assortment of plant compounds called phytochemicals.

Phytochemicals help the body deal with substances called free radicals. Free radicals, formed from a natural process called oxidation, can damage body cells and tissues as well as DNA. Damage caused by oxidation may lead to the onset of health problems such as cancer, heart disease, cataracts, and arthritis.

Fortunately, antioxidant vitamins and many phytochemicals help to “neutralize” free radicals before they can do damage and may even help undo some of the damage already done to cells. Antioxidants such as beta-carotene and vitamins E and C are readily available in colorful vegetables.

Of course, vegetables aren’t merely side dishes — incorporate them into meals as spreads, dips, and sauces.

Vegetables rich in fiber, such as carrots and sweet potatoes, make a thick purée that needs to be thinned with a little low-sodium broth, nonfat milk, or nonfat half and half. A sauce may need more liquid, while a dip for baked chips or raw vegetables or a sandwich spread needs very little.

Vegetable purées can also be used as pizza and pasta toppers, or as bases for quick soups. Serve vegetable purées as dips with sticks of raw vegetables or use as a spread on crackers, bread, or tortillas.

*courtesy of Easy home cooking magazine

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Celery – Stalks of protection

Celery is no doubt a vegetable that is much underused in our society, which is unfortunate, because it has so many benefits. Celery is from a family of vegetables called Umbelliferae, the same family from which carrots, parsley, and fennel come.

This vegetable is known to be, and science has proven it to be, a good remedy for high blood pressure. In fact, one study done at the University of Chicago Medical Center showed that those with mild to high blood pressure who consumed about four stalks of celery a day had significantly lower blood pressure within one week, and this was without lowering their salt intake! Celery has a specific compound, known as phthalide, which helps to relax the arterial muscles that control blood pressure, in turn helping blood pressure to decrease. This same compound also helps to reduce stress hormones, which cause blood pressure to increase, thereby also helping to decrease blood pressure.

Celery helps control appetite and cravings and is a great weight loss food. This is because celery is very high in water and fiber and helps one to feel full and satisfied for longer. In fact, celery is known to be one of the ‘negative calorie’ foods, meaning that it takes more energy to digest and assimilate celery than celery provides, which is a great aid for weight loss.

With a high amount of silicon, an important mineral for bone health, celery can help to renew joints, bones, arteries, and any connective tissue. In addition, celery is a great food for helping to prevent and treat arthritis, particularly rheumatism, and gout. Many studies have shown that when subjects took an extract of celery seed that the pain from arthritis or gout was decreased and mobility increased.

Also a great food to help prevent cancer, Celery has compounds called coumarins which help to block substances that cause tumor cell growth. These compounds also help to enhance the white blood cells of the immune system, lower blood pressure, and help to protect the cardiovascular system.

Celery is high in potassium, sodium, calcium, folic acid, vitamins B1, B2, B6, and C. Because it is high in potassium and sodium, which are important electrolytes, celery-based juices are great beverages to consume after exercise.

When purchasing celery, it’s best to buy celery that is light green, crisp, and fresh looking; limp celery should be avoided. Avoid any celery that has any form of discoloration or is damaged.

***Courtesy of Sunwarrior.com

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