Food Nutrients
BroccoliThis dark green vegetable is best October through April, although it is available year round. Broccoli is high in vitamins A, C, K, and B6, folate, fiber, potassium, magnesium, calcium, and cancer-fighting compounds.
Broccoli is high in fiber, which promotes regular digestion, lowers cholesterol, lowers blood sugar levels, and reduces the risk of heart disease. Vitamin A is an antioxidant that boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs. Vitamin C is an antioxidant that lowers blood pressure, ensures a healthy immune system, aids iron absorption, and fights against age-related ocular diseases, such as cataracts and macular degeneration. The carotenoid lutein also promotes eye health. Potassium, Magnesium, Calcium: Potassium helps maintain a healthy nervous system and promote muscle growth. All three help regulate blood pressure. Vitamin K, Calcium: Promote bone health. Glucoraphanin: Broccoli keeps skin healthy and helps repair itself from sun damage due to this ingredient. It is also a powerful cancer-fighting compound. Beta-Carotene: Boosts the immune system. Buying: Look for a deep, strong color (may have some purple) and tightly closed buds. Avoid pieces that have begun to flower, are bendy (not crisp), are yellowing, or look dried out. See more health benefits of broccoli: Health Food Guide CNN - "Broccoli beats most other veggies in health benefits" Science Daily - "Health benefits of broccoli require the whole food, not supplements" Health Diaries Organic Jar |
KaleKale is a dark leafy vegetable in season during the winter months. It is high in antioxidant vitamins A, C, and K. Carotenoids and flavonoids (two types of antioxidants) are associated with many anti-cancer health benefits.
Vitamin A is an antioxidant that boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs. Vitamin C is an antioxidant that lowers blood pressure, ensures a healthy immune system, and fights against age-related ocular diseases, such as cataracts and macular degeneration. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Vitamin K is an antioxidant necessary for a wide variety of bodily functions, including normal blood clotting, bone health, and nervous system functioning. Kale is high in fiber, which promotes regular digestion, lowers cholesterol, lowers blood sugar levels, and reduces the risk of heart disease. Kale also contains calcium, vitamin B6, omega 3 fatty acids, magnesium, copper, potassium, iron, manganese, and phosphorus. Buying: To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor. Leaves range from dark green to purple to deep red in color. See more health benefits of kale: WebMD Health Diaries Raw vs. Steamed Kale Scientific American - Raw vs. Cooked Veggies |