Green vegetables

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Cool, green foods are effective in abating inflammation and hot stabbing pains, while legumes, flaxseed oil, organic grains, oatmeal, and steamed green vegetables can provide further relief. Deep-sea fish, such as tuna, salmon, and mackerel, are also recommended. Some nutritionists assert that menstrual cramps with emotional origins can be combated via tofu consumption. Cooking warm tofu with sweet spices, such as pumpkin pie spice or nutmeg, can be especially helpful in soothing the nerves and promoting overall relaxation.

Leafy green vegetables are especially high in B6. Lecithin-rich soy products, such as tofu and tempeh, are important as well. Supplements Many people are deficient in vitamins and minerals that keep cholesterol levels under control. Niacin (vitamin B3) is important for cholesterol control and can be found in a variety of foods, including leafy greens, wheat germ, beans, peas, salmon, and tuna; it can also be taken as a supplement (50 mg daily). This helps to lower triglycerides as well as cholesterol, and to raise beneficial HDL levels.

Supplements of the vitamin B-complex are especially important during the menopausal years and can be extracted naturally from whole grains and green vegetables. Three to four hundred milligrams of vitamin B5 and 150 mg of B6 should be consumed on a daily basis, while prescriptions of folic acid can serve as natural hormone replacements. Adequate quantities of essential fatty acids should also be consumed because they act as natural hormone supplements, prevent cancer, and can alleviate the symptoms of aging. Essential fatty acids are also crucial in preventing dryness of the vaginal region.

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Root vegetables such as turnips, carrots, parsnips, radishes, and beets are especially important as sources of boron, she adds, while leafy green vegetables such as fresh spinach, kale, cabbage, basil, and Romaine lettuce are the best sources of vitamin K. Dairy products are by far the best sources of calcium, the basic building block of bones. For those who find it difficult to eat any of these foods on a regular basis, Dr. Broadhurst recommends a supplement of at least 1,000 milligrams of calcium and 500 milligrams of magnesium a day.

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Magnesium-rich foods include whole grains, nuts and seeds, and green vegetables. Tap water can also be a good source if you live in a hard-water area. ¦ Potassium USA RDI 3.5 g UK RNI 3.5 g (3,500 mg) (males and females) EC RDA none Potassium works with sodium to regulate body fluids and is essential for correct functioning of the cells. It regulates nerves, heart-beat, and blood pressure.

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Klaper suggest that women get most of their calcium from beans, green vegetables, nuts and seeds (including sesame seeds and tahini butter made from sesame) as well as from calcium-fortified foods such as orange juice, soy milk, rice milk and cereals. While the plant sources are not as loaded with calcium as milk or yogurt, all of these foods provide significant amounts of the mineral. Proponents admit that it would be pretty hard to get the recommended 1,000 to 1,500 milligrams a day of calcium on a dairy-free diet.

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Eat fresh green vegetables and carrot juice. • Lymphatic massage to the head and neck. Profiles of herbs used in this formula: St. John's wort, Hypericum perforatum, is anti-inflammatory, astringent and antibacterial.79 It strengthens the capillaries and relieves pain due to nerve irritation that is characterized by sharp lancing pain, numbness, tingling or burning sensations. Calendula, Calendula officinalis, promotes the growth of epithelial tissue and healing of irritated, diseased tissue.

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Glucosinolates These phytochemicals, which were once thought to be toxic to humans and act as natural pesticides, are found mainly in cruciferous and green vegetables; among the best sources seem to be broccoli, Brussels sprouts, cabbage, kale, and cauliflower. Broccoli is a particularly rich source of glucosinolates, which break down into a substance called sulforaphane that appears to have a strong anti-cancer effect by stimulating our natural defenses—so much so that food scientists are attempting genetically to inject it into other vegetables so that their benefit is spread wider.

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Folic acid is a phytonutrient that abounds in leafy green vegetables.) McCully stumbled on his discovery while investigating infants with a rare genetic defect—resulting in elevated levels of homocysteine in the blood. Their cause of death was atherosclerosis, the hardening of the arteries that is usually encountered only in the aged. McCully hypothesized that homocysteine might damage the arteries and, like elevated cholesterol, cause problems throughout the body. He raised homocysteine levels in test animals and saw evidence of damaged arteries.

Green peas are a minor source of those valuable phytochemicals lutein and zeaxanthin that are found so abundantly in leafy green vegetables like spinach. They are also a fair source of the phytonutri-ents folic acid, beta-carotene, and ascorbic acid—the plant form of vitamin C. Peppers, Red Red peppers contain the carotenoid lutein, which is a yellow pigment associated with a lower rate of age-related macular degeneration, the leading cause of blindness in the United States after age sixty-five. Peppers also have demonstrated antioxidant activity in studies.

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Natural sources of carotenoids: The richest dietary sources of carotenoids are fruits and vegetables, apricots, cantaloupe, carrots, leafy green vegetables, pumpkin, sweet potato, winter squash, tomatoes, red peppers, mangoes, broccoli, kale, and Swiss chard.50 There are other sources but this covers the bulk of them. Based on current research data, increased intake of a mixture of natural carotenoids, rather than beta carotene alone, may be a greater benefit in disease prevention and treatment.

Leafy green vegetables are promoted in many nutrition books as a good source of calcium, but depending on growth conditions, that may or may not be the case. Buy organically grown fruits and vegetables for higher nutritional content. Table 4.2 Changes in the Mineral Content of Vegetables 1963-1992 (per 100 grams) CARROT 1963 1992 Calcium 37 mg 27 mg Iron 0.7 mg 0.5 mg Magnesium 23 mg 15 mg Phosphorus 36 mg 44 mg Potassium 341 mg 323 mg POTATOES 1963 1992 Calcium 7mg 7mg Iron 0.6 mg 0.

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In fact, in a study in Japan, where cigarette consumption per capita is among the highest in the world and the incidence of lung cancer is among the lowest, researchers evaluated the effects of eating raw vegetables, green vegetables (especially lettuce and cabbage) and fruits in 282 smokets. They found that the relative risk of lung cancer was markedly decreased in those who included fruits and raw vegetables in their daily fare. Experts recommend that for optimum protection, smokers eat seven half-cup servings of fruits and vegetables every day. Go easy on acids.

Nuts, legumes and whole grains supply the most magnesium; other good food sources are green vegetables and bananas. And for calcium, doctors recommend striving for 1,000 to 1,500 milligrams a day. One quart of skim milk contains about 1,400 milligrams of calcium. On average, men between ages 30 and 70 get close to 1,000 milligrams a day, while women in the same age gtoup consume only about 700 milligrams daily, at least 300 milligrams less than they need.

Bananas and green vegetables are also good sources. Potassium Powers Healthy Hearts There's no doubt that potassium is just as important as magnesium for regular heartbeat. And doctors know it. In heart patients, low potassium levels are likely to be recognized and quickly corrected. Heartbeat irregularities, along with muscle weakness and confusion, are among the classic signs of potassium deficiency. "Unlike magnesium, potassium levels are carefully regulated in the kidneys, and the body normally conserves potassium," Dr. Brodsky says.

The very best sources of magnesium are nuts, beans and whole grains. green vegetables are another good source, as are bananas. Most ptocessed foods contain very little of this essential mineral. (If you have heart disease or kidney problems, definitely check with your doctor before taking magnesium supplements.) Nutrients to Protect Mucous Membranes Dr. Kaslow also recommends other nutrients: vitamin A (or its precursor, beta-carotene), selenium and zinc. That's because these nutrients play important roles in the health of mucous membranes, your body's internal skin.

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Too much of this nutrient, found primarily in green vegetables, can interfere with the anti-clotting action of the drug, and too little might lead to excessive bleeding. ICC Alternatives — There are many natural blood thinners, including garlic, ginkgo biloba and fish oil, or omega-3. Aspirin is also a blood thinner and is less dangerous than Coumadin. All of the above may not be powerful enough for people at serious risk of stroke or heart attack, but alternatives should be discussed with doctor before resorting to Coumadin.

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Whole grains, nuts and beans are your best magnesium sources. green vegetables are good sources, but bananas are the only fruit that provides much magnesium. For calcium, doctors recommend aiming for the Daily Value of 1,000 milligrams. One cup of 1 percent low-fat milk offers about 300 milligrams of calcium; one ounce of hard cheese (part-skim mozzarella), about 181 milligrams; and eight ounces of low-fat yogurt, about 415 milligrams. To get a healthy amount of potassium—3,500 milligrams or more a day— load up on fresh fruits and vegetables and their juices.

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Zeaxanthin is a phytochemical isolated from deep green vegetables like kale, collard greens, spinach, Swiss chard, mustard greens, and okra, romaine lettuce, and red pepper. Zeaxanthin forms the yellow pigment in the eye, and its intake is thought to prevent macular degeneration. Zingerone (ZIN-jer-one). Zingerone is a phytochemical isolated from the ginger plant that has antioxidant and anti-inflammatory properties. So, as you can see, phytochemicals are numerous and varied in their functions—and this is just the tip of the iceberg.

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Eat leafy green vegetables and bright colored berries. • Eat Foods high in potassium.and magnesium Water-soluble fiber Garlic • Avoid Excess sodium Excess sugar Smoking Caffeine • Consider the following nutritional supplements Calcium citrate Magnesium. Flax or Fish oil Coenzyme Q10 Profiles of herbs used in this formula: Hawthorne, Crataegus spp., is a diuretic, antioxidant, nutritious, cardiotonic, cardioprotective and trophorestorative, thus improving overall cardiac function.

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Studies conducted around the world have shown that the roots of burdock, sarsaparilla, dandelion, cooked Chinese rehmannia and Chinese wild yam increase the assimilation of iron, as do carrots and most green vegetables. (Although Chinese herbs like rehmannia and wild yam were once restricted to the realm of Chinese medicine, they are now available in most natural food stores.

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You can't go wrong, however, by including them on your menu as often as possible, along with other bright, green vegetables. After all, the greener a vegetable is, the more chlorophyllin it contains. Helping Your Heart Doctors have known for a long time that getting more dietary fiber is one of the best ways to lower cholesterol, and with it the risk for heart disease and other serious conditions. Green peas are an excellent source of fiber, with more than 4 grams in each half-cup serving.

Along with their high doses of iron, leafy green vegetables also contain ample amounts of vitamin C, which substantially improves iron absorption. All the leafy greens provide ample amounts of this important nutrient, but the green giants of vitamin C are chicory (a half-cup serving has 22 milligrams, 37 percent of the DV) and beet and mustard greens, which both provide . almost 18 milligrams, 30 percent of the DV.

The only problem with getting calcium from leafy green vegetables is that some of them contain high amounts of oxalates—compounds that block calcium absorption, says Dr. Liebman. "Spinach, Swiss chard, collards, and beet greens have the most oxalates, so don't consider these a source of calcium," he says. "The others are fine. Research has shown that the calcium in kale is particularly well-absorbed." Pumping Up at the Salad Bar If you're among the many folks cutting back on meats these days, you may be cutting down on a very important mineral—iron—as well.

That's why experts advise adding plenty of leafy green vegetables to your diet to counteract homocysteine levels. Boiled spinach is probably your best bet for managing homocysteine. A half-cup of Popeyes favorite snack delivers 131 micrograms of folate, 33 percent of the Daily Value (DV). It also contains 0.2 milligram of vitamin B6, 10 percent oftheDV. In addition to these important B vitamins, certain greens—particularly beet greens, chicory, and spinach—provide the heart-healthy minerals magnesium, potassium, and calcium.

You can get somewhat smaller amounts from low-fat cheeses and some leafy green vegetables like turnip greens, bok choy, and curly endive. You need more than just calcium for good dental health. You also need a variety of vitamins, including vitamins C and A. The body uses vitamin C to make collagen, a tough protein fiber that keeps the gums strong. Vitamin A is used to form dentin, a layer of bonelike material just beneath the surface of the teeth. It's easy to get enough of both of these nutrients in your diet.

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And in Greece, Norway and Japan, studies have shown that people who eat the most green vegetables (including Brussels sprouts) have lower incidence of cancer. Scientists don't know exactly why Brussels sprouts are so effective, but they suspect chemicals called glucosinolates, found in high levels in this vegetable, are responsible. Carrots In studies done by Dr. Richard Shekelle and epidemiologist Regina Ziegler, carrots were shown to not only help reduce the lung-cancer risk of smokers, but to reduce the risk of cancer in ex-smokers and people exposed to cigarette smoke as well.

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Eat a healthy diet that includes a great many green vegetables, 1 to 2 tablespoons of flaxseed oil a day (this can be obtained in capsules), and phytoestrogens such as soy products. Also make sure the diet contains sufficient fiber to avoid constipation. Control the heat from hot flashes by eating gingerroot tea or crystallized candied ginger with the sugar soaked off. Take a potent multivitamin and a balanced mineral free of sugar, yeast, and filler. Menopausal women need supplements with vitamin E, B complex, high vitamin C, calcium, and magnesium.

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Good dietary sources of magnesium include seafood, green vegetables and low-fat dairy products. Iron is another frequent victim of low-calorie dieting, says Dt. Steelman. "In fact, it's the most common nutrient deficiency I see, especially in premenopausal women." The most common complication atising from a lack of iron is iron-deficiency anemia, which can cause headaches, shortness of breath, weakness, heart palpitations and fatigue. Doctots who tecommend supplementing iron suggest 15 milligrams a day, particulatly fot adults who ate following a low-calorie diet to lose weight.

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One study showed that low copper intake (a trace mineral found in avocados, potatoes, soybeans, bananas, fish, chicken, and green vegetables) increased the risk for earlier bedtimes, longer latency to sleep, longer total sleep time, and feeling less rested upon awakening. Low iron intake also has been linked to an earlier bedtime, more nighttime awakenings, longer total sleep time, and restless legs syndrome (a crawling, aching, or fidgety feeling deep inside your legs).

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