GOODNESS OF VEGETABLES

1. Cabbage

Cabbage is with vitamins and minerals (Vitamins C and K and folate, in particular), fiber, antioxidants, and anti-carcinogenic compounds called glucosinolates. Some studies claim that the spherical vegetable can even reduce cholesterol and lower risk of cancer and diabetes   .

• Peak Season: While some strains of cabbage are available starting in July, most varieties love cool weather and are ready for harvest through the november December
• Storage Tips: Tightly wrap individual heads of cabbage in plastic and stash in the refrigerator to keep ‘em fresh for up to a week.
• How to Eat It: Cabbage’s nutritional benefits are most pronounced when raw, so slice up a few leaves to add crunch to salads or stir fries.

Healthy Bites: The Benefits of Dark Green Leafy Vegetables

 newsletter for health-conscious families from Brain Balance Achievement Centers, we’re providing recipes for getting more dark green leafy vegetables in your family’s diet and discussing their benefits. Find an excerpt below, and stop by your nearest center for a copy of our full newsletter and for more information about 

Do you know which color of vegetables is the most nutritious and beneficial in our food supply? Here is a hint: Studies show that Americans eat the least of this color vegetable vs. the others. The answer comes as no surprise: dark green, leafy vegetables.

These vegetables are packed with vitamins A, C, E and K, minerals, and an abundance of phytochemicals so vast that nutrition professionals are still trying to uncover all of their goodness. Examples of dark green, leafy vegetables are kale, bok choy, collard greens, spinach, broccoli, cabbage, and Swiss chard. Does your family consume these green foods on a regular basis? If you are like many families in the US, you may need to get more of these important vegetables on a regular basis.

Green foods are crucial to our health for a plethora of reasons including their role in strengthening the immune system, cancer prevention, improved blood circulation, blood purification, lowering cholesterol, promotion of healthy intestinal flora, increased energy, detoxification through improved liver, gall bladder functions, kidney function, and even clearing congestion.

ADHD, Autism, and Toxin Overload
A recent 2010 Study in Pediatrics firmly concluded that there is now a direct link between pesticide consumption and the onset of ADHD. Our children are now exposed to more pesticides and chemicals than ever before. In Dr. Robert Melillo’s new book, Autism, he writes about the role these environmental factors play in preconception and how they may impact your child’s health. For children with Autism or ADHD, greens are of even greater importance. Not only are green leafy vegetables a top pick for their stealthy nutritional content, but they are highly regarded for addressing the digestive and/or toxicity issues which generally occur among children with disorders on the spectrum.

Our liver is powerhouse filter, pivotal in eliminating toxins in the body and crucial for digestion. Many of the children we test at Brain Balance show signs of liver toxicity and impaired digestion. Please understand, liver toxicity does not mean a child has liver disease, but rather, the liver is burdened with toxins that make it sluggish. When the liver becomes sluggish, it results in an impaired ability to perform its job. Toxins could come from the varnish on your floor, fertilizer sprayed on the lawn, perfumes, dyes, foods, cleaning products and the like. Aside from toxin removal, the liver plays a huge role in digestion. So, when the liver is compromised, digestion is too. The good news is the liver is amazingly regenerative. So no matter what you may have consumed in the past, it’s possible to start improving the health of your liver by making good choices about what you put in your body.

Not sure how to get your kids to eat green foods? Here are some of my favorite tips for incorporating greens into a child’s diet.

Add them to your child’s favorite soup. Does your child like chicken soup? Simply chop up some spinach and add to your next homemade soup. Eating organic canned soup? You can add anything from kale to swiss chard. It does very little to change the flavor and most kids are fine with it.

Add greens to your smoothies: Simply blend some pineapple, apple, coconut water, and kale for a refreshing, apple-y tasting treat. You can not taste the greens at all. Don’t want to attempt this on your own? No worries. Try out Odwalla® Green Goodness or Naked® Juice Green Machine drinks.

Try Roasting Broccoli: This solution is simple and really tasty! Many kids like the rich, sweet flavor of roasted broccoli. Pair with some grilled chicken, peppers, and roasted pineapple, and you’ve got a great meal. Simply chop 1 bunch of broccoli, toss with 2 tsp olive oil and sea salt. Serve warm.

 DO YOU KNOW?

Possible health benefits of consuming broccoli

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

Many studies have suggested that increasing consumption of plant foods like broccoli decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.

Fighting cancer

Eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer; namely lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter bite, is also what gives them their cancer-fighting power.

Researchers have found that sulforaphane can inhibit the enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells. The ability to stop HDAC enzymes could make sulforaphane-containing foods a potentially powerful part of cancer treatment in the future. Sulforaphane is now being studied for its ability to delay or impede cancer with promising results shown in melanoma, esophageal, prostate and pancreatic cancers.

Other easily recognized cruciferous vegetables include cauliflower, Brussels sprouts, kale, turnips and cabbage, as well as the lesser-known arugula, broccolini, daikon, kohlrabi and watercress.¹

Another important vitamin that broccoli contains, folate, has been shown to decrease the risk ofbreast cancer in women. Adequate intake of dietary folate (in food) has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers. Although the mechanism of protection is currently unknown, researchers believe that folate's protective effects have something to do with its role in DNA and RNA production and the prevention of unwanted mutations. There is no evidence that folate in supplement form provides the same anti-cancer benefits.

Recent developments on broccoli and cancer

Could broccoli hold the key to head and neck cancer prevention? A new study suggests that broccoli sprout extract could also be protective against head and neck cancer.

Improving bone health

Poor vitamin K intake is linked with a high risk of bone fracture. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, well over 100% of your daily need. Consuming an adequate amount of vitamin K daily, improves bone health by improving calcium absorption and reducing urinary excretion of calcium.⁷

Broccoli also contributes to your daily need for calcium, providing 43 milligrams in one cup.

Looking younger

The antioxidant vitamin C, when eaten in its natural form (in fresh produce as opposed to supplement form) can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture.

Many people automatically think of citrus fruit when they think of vitamin C, but did you know that broccoli provides 81 milligrams in just one cup? That is more than what you need in an entire day.

Vitamin C plays a vital role in the formation of collagen, the main support system of the skin. Vitamin A and vitamin E are also crucial for healthy looking skin, both of which broccoli provides.

Improved digestion and natural detoxification

Eating foods with a natural fiber like broccoli can prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer. Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.

Protection from chronic disease

According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developingcoronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.