Green vegetables

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Then where does that leave our green vegetables? Weren't we all told to eat our peas and broccoli or we'd wither and fade away? Despite what you were told, or even what you told your kids, "you will not die if you do not eat broccoli—but you may not be as healthy, either," Or, Thomson says. In fact, there's only one class of phytonutrients, the carotenoids, that has been shown to have vitamin activity. The beta-carotene that you get from carrots and some other fruits and vegetables is changed by your body into different compounds, one of which is much-needed vitamin A.

Although you can get B6 pretty readily from everyday foods like potatoes, brown rice, bananas, green vegetables, and chicken breast, the average diet doesn't usually provide the Daily Value of two milligrams. Also, the content of your diet doesn't really tell the whole story when it comes to CTS. Low levels can be caused by other factors, says Dr. Stans-bury. "Some people may just need more of this vitamin because they use more up," she says. "Stress is one factor that can increase your need for B6 as well as other B vitamins.

Food Swings: Make the Life-Changing Connection Between the Foods You Eat and Your Emotional Health and Well-Being Barnet Meltzer, M.D. See book keywords and concepts

For vegetarians, tempeh is one of the few sources of vitamin B^- As such, it's a valuable addition to green vegetables, brown rice, and whole grain, udon, or rice noodles. Try tempeh burgers on seven-grain bread, or build a tasty vegetarian enchilada out of tempeh and mixed vegetables. I guarantee that the high-performance plan outlined in Chapter 4 will increase your energy level. The top ten foods I've highlighted are all essential components of this diet, but many other vegetables—garlic, onions, parsley, and carrots, to name a few—also contain awesome healing powers.

Nature's Medicines : From Asthma to Weight Gain, from Colds to High Cholesterol -- The Most Powerful All-Natural Cures Gale Maleskey See book keywords and concepts

People who are most likely to be deficient probably don't eat leafy green vegetables, or they have medical problems that interfere with fat absorption. "People who are in the hospital for one reason or another are also at an increased risk for problems," Dr. Suttie says. That's because they may not have eaten anything for a while, and a deficiency can occur relatively fast—within a few days. There's an added risk of vitamin K-related complications for people who are taking anticoagulant (blood-thinning) drugs SIJPPLgMEMYSNAPSHOT_ ?

Food Swings: Make the Life-Changing Connection Between the Foods You Eat and Your Emotional Health and Well-Being Barnet Meltzer, M.D. See book keywords and concepts

Optimal water-soluble fibers include: almonds, green vegetables, legumes, oat bran, sunflower seeds, and psyllium seed husks. þTake Pantothenic Acid Pantothenic acid, commonly known as vitamin B5, builds up the adrenals and leads to better blood glucose control. Take 500 milligrams twice a day (for a total of 1,000 mg daily) for up to three to six months after the symptoms of functional hypoglycemia disappear. The vitamin can be purchased in tablet form at pharmacies or, preferably, health food stores (the drugstore brands are often synthetic and of a lesser biologic potency).

Overcoming Arthritis David Brownstein See book keywords and concepts

Vitamin E is found in unrefined vegetable oils, animal products, nuts and leafy green vegetables. Recommended dose: 400-800 I.U. per day of mixed Tocopherols. Mineral Recommendations As previously mentioned, adequate mineral levels are necessary to promote health and initiate healing of a chronic illness. For arthritic patients, the most common minerals I recommend supplementing are the following: 1. Magnesium Magnesium is essential for catalyzing hundreds of reactions in the body. A diet high in carbohydrates and processed food can cause a deficiency of magnesium.

PowerFoods: Good Food, Good Health with Phytochemicals, Nature's Own Energy Boosters Stephanie Beling See book keywords and concepts

Roots whose greens are also edible (see Chapter 6, Cruciferous and Leafy green vegetables), beets taste just about as sweet as sugar. In fact, when Napoleon's ships blockaded Europe in the nineteenth century, preventing regular sugar cane shipments, a commercial sweetener was produced from beets, and beet production soared. Long before Napoleon, however, in fact since ancient times, beets were thought of as helpful for all sorts of gastrointestinal disorders and as an anti-inflammatory pain-fighter.

Chapter 6 Phytochemicals in crucifers and leafy green vegetables appear to trigger increased production of special enzymes in the body's cells that ward off cancer-causing agents. The wisdom of the advice to eat cruciferous vegetables appears stronger than ever. ?DR. PAUL TALALAY, JOHNS HOPKINS UNIVERSITY SCHOOL OF MEDICINE raditionally considered "mere" salads and side dishes, the crucifers and leafy greens can easily be moved to the center of a meal. Let's get the terms straight right away: Some cruciferous vegetables are both leafy and green—kale and collards for example.

But not all leafy green vegetables are crucifers; lettuces, for example, are not cruciferous. The word "crucifer" means "cross-bearer," and the cruciferae, as the scientific Latin calls them, bear cross-shaped flowers—four petals arranged diagonally. These vegetables are part of the mustard family. They include arugula,'bok choy, broccoli, broccoli rabe, brussels sprouts, cabbage, cauliflower, collards, horseradish, kale, kohlrabi, mustard greens, radishes, rutabaga, turnips, and watercress.

Although the yellow pigment of the carotenoids is covered up by the chlorophyll of the green vegetables, the carotenoids are there in force nevertheless, especially lutein, suspected of being the champion cancer-fighting agent of all, and demonstrably effective in reducing the risk of macular degeneration, the cruel and irreversible loss of vision and the single biggest cause of blindness in older people.

Power Healing: Use the New Integrated Medicine to Cure Yourself Leo Galland See book keywords and concepts

If you're a vegetarian who fits the fast oxidizer profile, you may have to ease in gradually, increasing your consumption of higher fat vegetables like avocado, nuts and beans, cutting out fruit, and cutting down on leafy green vegetables. Next, try having eggs for breakfast, cheese for snacks. Unless your vegetarianism derives from profound religious or ethical beliefs, try some salmon or tuna next, followed by dark meat chicken or turkey and eventually beef, lamb, or pork. Naturally occurring saturated fat is rarely harmful for people who fit the fast oxidizer profile.

The top dietary sources of antioxidants Foods generally rich in antioxidants red, yellow, and green vegetables, uncooked nuts and seeds (e.g., almonds, Brazil nuts, hazelnuts, sunflower seeds), legumes, whole grains (e.g.

Radical Healing: Integrating the World's Great Therapeutic Traditions to Create a New Transformative Medicine Rudolph M. Ballentine, M.D. See book keywords and concepts

Now doctors are beginning to prescribe more green vegetables or a course of supplements to reduce risk. But the change is awkward. A medical system that focuses on reductionistic pinpointing of cellular pathology, and whose thinking is trapped in military metaphors of war on disease, is ill equipped to plumb the depths of the habit-ridden person and reach a resolution of the issues that push him toward self-destructive behavior.

The Alternative Medicine Handbook: The Complete Reference Guide to Alternative and Complementary Therapies Barrie R Cassileth, Ph.D. See book keywords and concepts

For example, despite the wide availability of folate, or folic acid, in poultry, green vegetables, citrus fruit, and other common foods (one fresh vegetable or fruit a day prevents folic acid deficiency), the diets of some pregnant women do not contain the 400 meg (micrograms) of folic acid needed daily by pregnant women or the 200 meg typically recommended for others. (A microgram is one millionth of a gram.) Folate is also associated with reduced risk of fatal coronary artery disease.

Source: Whole grains, fish, nuts, leafy green vegetables, milk. Signs of Deficiency: Vomiting, muscle weakness, heart palpitations, tremor. Deficiency rare. Signs of Overdose: Fatigue, muscle weakness. Supplement Needed? No—kidneys conserve, excess is excreted; deficiency and toxicity are rare. Iron of teeth, brittle bones; small amount in drinking water has only positive and no negative effects. Supplement Needed? Nursing babies and children who do not drink fluoridated water may need supplements, but only as prescribed by doctor or dentist. manganese EMDR: 2.5-5 mg (milligrams).

Source: Seafood, organ meats, green vegetables, nuts, cocoa, copper-piped water. Signs of Deficiency: Essentially limited to inherited diseases that prevent absorption. Signs of Overdose: Nausea, vomiting, stomach and muscle pain. Supplement Needed? No. FLUORIDE EMDR: 1.5-4 mg (milligrams). Purpose: Necessary for healthy teeth and bones; helps form enamel, which protects against cavities and decay; fluoride toothpaste helpful, but fluoridated drinking water much more effective (it is not harmful). Source: Fluoridated drinking water, sardines, salmon, cheese, meat, tea.

Nature's Medicines : From Asthma to Weight Gain, from Colds to High Cholesterol -- The Most Powerful All-Natural Cures Gale Maleskey See book keywords and concepts

To make sure that you get magnesium, be sure that your diet consists of moderate amounts of protein and plenty of steamed leafy green vegetables like kale, collard greens, and mustard greens. These greens are also good sources of calcium, she adds. In addition to a multivitamin each day, Dr. Stiles tells her patients to take a high-potency B-complex supplement. This type of supplement contains 50 milligrams or the equivalent of B vitamins like niacin, thiamin, and riboflavin, as well as 400 to 800 micrograms of folic acid. Typically, one or two tablets daily with food are sufficient, she says.

The Woman's Encyclopedia of Natural Healing Dr. Gary Null See book keywords and concepts

It is good to eat foods such as organic grains, legumes, oatmeal, and steamed green vegetables. Deep sea fish such as salmon, tuna, or mackerel can be included, as well as flaxseed oil. Hot spices should be avoided, as well as fried, greasy foods, sugar, salt, alcohol, and stimulating foods such as garlic and onions. Foods that produce allergies should be eliminated as well. Women who have nerve-related menstrual pain can benefit from tofu, but should stay away from too many cold raw salads, hot spicy foods, and even white potatoes.

The Okinawa Program : How the World's Longest-Lived People Achieve Everlasting Health Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki See book keywords and concepts

Green choices are endless—any of the green vegetables or herbs, salad, avocado, cooked zucchini, basil leaves on thick-sliced tomatoes. For white you could use onions, tofu, or a staple carbohydrate food such as rice, bread, noodles, potato. And black beans, black-eyed peas in a soup or a salad, or sliced black olives can represent black; or if you are interested in Japanese and Okinawan dishes, you could try nori seaweed sheets (available in most health food stores and Asian markets). You can put crushed nori in miso soup, sprinkle it on salad, or roll rice with some cooked fish and avocado.

Herbs of Life: Health & Healing Using Western & Chinese Techniques Lesley Tierra See book keywords and concepts

Plenty of grains, root and leafy green vegetables, aduki and black beans, winter squash, walnuts, some meat and a little baked fruit are health supportive in Winter. Grain teas and other warm drinks are good, too. Cold drinks, ice cream, tropical fruits and raw salads and foods are all cold in nature and so have a cooling effect on the body. These should be avoided in Winter. Herbs which are internally warming and strengthening are best in this season such as cinnamon, dry ginger, fenugreek, cornus, dioscorea, ho shou wu and rehmannia.

Add more green vegetables, steamed greens and some salads to the diet as these help overcome any sluggishness. Limit raw fruits, or eat them stewed or baked. Avoid heavy rich foods, fats, otis, nuts and dairy as these all congest the Liver. Limit meat-eating to 1-2 times/week to lighten the diet. From this, the body wtil adjust better to temperature changes. The Liver is most active between 11 PM-3 AM when it is at the peak of its functions. Directing the Liver's energy into creativity during this time diverts it from its physical function of cleaning and renewing the blood.

The Crazy Makers: How the Food Industry Is Destroying Our Brains and Harming Our Children Carol Simontacchi See book keywords and concepts

Like their younger siblings, teens really don't eat fruits or green vegetables at all, except perhaps the iceberg lettuce sandwiched between the slice of tomato and the pickle decorating the hamburger they purchase at the local fast-food restaurant.4 About one-half of all meals are consumed away from home, primarily in a fast-food restaurant. Over two hundred middle and high school students, from different schools, completed food diaries for me. These diaries provide a great deal of real-life information.

The Memory Solution Dr. Julian Whitaker See book keywords and concepts

Leafy green vegetables contain lots of vitamin A. Sweet potatoes, squash, and other yellow- I've monitored thousands of patients on various diets. As a medical doctor, I've seen firsthand the powerful effects of food on the human body. I want to tell you about the diet I recommend for the bulk of my patients. Of course, I make individual allowances for those with allergies, digestive problems, and even personal food preferences. Furthermore, variations in terms of portion size are an absolute must if excess weight is a factor.

The Omega-3 Connection: The Groundbreaking Anti-depression Diet and Brain Program Andrew L. Stoll See book keywords and concepts

Our ancestors, who ate a wide variety of leafy green vegetables, fish, and wild game, consumed omega-3 fatty acids in relatively equal proportion to their biochemical counterparts, the omega-6 fatty acids (such as linoleic acid and arachidonic acid.) The seed oils, on the other hand, have drastically adverse ratios of omega-6 to omega-3; in corn oil, for instance, omega-6 fatty acids are seventy-five times more plentiful than the omega-3 s. This very imbalance could be at the root of the recent disturbing trends in major depression.

The experimental group was placed on a Mediterranean diet: more bread, more root and green vegetables, more fish, less meat, and plenty of fruit. Butter and cream were replaced not with olive oil, as in the control group, but with a canola-based margarine. This INSERM margarine was similar in composition to olive oil except it had more omega-3 fatty acids. The INSERM margarine was composed of 16.4 percent of the omega-6 oil, linoleic acid, versus 8.6 percent for olive oil, and 4.8 percent of the omega-3 oil alpha-linolenic acid, compared to only 0.6 percent for olive oil.

The Serotonin Solution Judith J. Wurtman and Susan Suffes See book keywords and concepts

And don't overlook nutrient-dense'' leafy green vegetables. Chop kale with onion, garlic, and low-fat turkey or vegetarian sausage, cook the mixture in chicken broth, splash it with vinegar, and enjoy a main course. A smooth spinach soup can be created in minutes. Just steam the greens and puree them in a blender with plain fat-free yogurt or buttermilk. Sprinkle with nutmeg and serve. Long lettuce leaves can be wrapped around a mixture of cold rice, leftover chicken or beef, red peppers, onion, and fat-free Italian salad dressing for a low-calorie roll-up.

The Miracle of MSM: The Natural Solution for Pain Stanley W. Jacob, M.D. See book keywords and concepts

MSM per million, and tea somewhat less. green vegetables and other foods have small traces of MSM. MSM's presence in the human body was first reported during the 1960s, when a laboratory analysis of the urine of men, women, and children found that 4 to 11 milligrams of MSM was excreted over a twenty-four-hour period. Then in the late 1980s, a researcher at a major German pharmaceutical company found that MSM is present in human plasma. Plasma is the liquid part of blood. Through a gas chromatography technique, W.

The Diabetes Cure : A Natural Plan That Can Slow, Stop, Even Cure Type 2 Diabetes Dr. Vern Cherewatenko and Paul Perry See book keywords and concepts

It's widespread in all unprocessed foods; good sources are nuts, legumes, whole grains, green vegetables, and bananas. RDAs: Men—350 milligrams. Women—280 milligrams. Possible negative effects of higher than recommended intake: Associated with nausea, vomiting, and low blood pressure. Very high concentrations can cause respiratory impairment, coma, and heart attack. Phosphorus—another bone builder.

Food Swings: Make the Life-Changing Connection Between the Foods You Eat and Your Emotional Health and Well-Being Barnet Meltzer, M.D. See book keywords and concepts

For example, all leafy green vegetables and legumes bolster folic acid levels. The Top Ten Foods High in Folic Acid 1. ASPARAGUS 2. BEANS (GARBONZO, KIDNEY, MUNG, AND NAVY) 3. BREWER'S YEAST 4. BROCCOLI 5. KALE AND BEET GREENS 6. LENTILS AND BLACK-EYED PEAS 7. SPINACH 8. TOFU AND SOYBEAN PRODUCTS 9. WHEAT GERM 10. WHOLE WHEAT CEREALS AND BREADS Other excellent sources of folic acid include: almonds, avocados, green beans, mustard greens, peanuts, split peas, and walnuts.

The Diabetes Cure : A Natural Plan That Can Slow, Stop, Even Cure Type 2 Diabetes Dr. Vern Cherewatenko and Paul Perry See book keywords and concepts

An active element in the release of energy from carbohydrates, fat, and protein, riboflavin is found in milk, yogurt, cottage cheese, meat, leafy green vegetables, and whole-grain or enriched breads and cereals. Essential for growth and development, riboflavin also regulates certain hormones and aids in the development of red blood cells. RDAs: Men, nineteen to fifty—1.7 milligrams. Men, fifty-one and over—1.4 milligrams. Women, nineteen to fifty—1.3 milligrams. Women, fifty-one and over-1.2 milligrams. Niacin—fat synthesizer.

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