That’s Right, The Good-For-You Stuff!
Checkout the nutritional benefits of the vegetables, fruits, nuts, herbs and spices.
Vegetables
Celery
Excellent source of vitamin C, fiber, potassium, calcium, sodium, folic acid, vitamins B6 & B1. Celery may help lower cholesterol, lower blood pressure and prevent cancer by promoting detoxification. Celery juice is a great electrolyte replacement post-workout.
Kale
One of the most highly nutritious vegetables, it is a great source of carotenes (beta-carotene and lutein), vitamin C, B6, B1, B2 and E, manganese, copper, and iron. Very high in fiber and calcium, kale also fights against osteoporosis. As a member of the cruciferous vegetable family, kale also has strong anticancer benefits.
Spinach
Low in calories yet extremely nutrient-rich. Excellent source of vitamin K, C, E, B2, B6, and B1, carotenes, folic acid, manganese and magnesium. Spinach contains twice as much iron as most other green vegetables. This alkaline-forming food regulates body pH, promotes healthy eyesight, prevents macular degeneration and if full of antioxidant and anticancer agents.
Cabbage
This cruciferous vegetable is a nutrient-rich source of vitamin C, B6 potassium, folic acid, calcium, magnesium, biotin and manganese. Widely know for its anticancer compounds, cabbage promotes the body’s detoxification process through powerful antioxidant compounds.
Dandelion Greens
Greater nutritional value than many other vegetables. High in vitamin A, C, riboflavin, B6, thiamin as well as calcium, copper, iron, and manganese. Also unlike many other vegetables, high in protein, choline, inulin, and pectin. These strong compounds may improve liver functions, promote weight loss, influence diuretic activity and improve blood sugar control.
Cucumber
High water composition makes cucumbers a low calorie vegetable. Very good source of vitamins C & A, folic acid and minerals including silica (strengthens our connective tissue), potassium and magnesium.
Fennel
Wonderful source of vitamin C, potassium and fiber. Contain beneficial minerals including magnesium, iron, calcium and manganese. Very high source of anticancer coumarin compounds.
Garlic
One of the oldest cultivated plants in the world, garlic is a great source of vitamin B6, vitamin C, selenium and manganese. It aids in protection against atherosclerosis, heart disease and promotes good cholesterol (HDL).
Onions
Like garlic, onions have been used to help decrease cholesterol and lower blood pressure levels. Excellent source of vitamin C, B6, B1, K, fiber and folic acid.
Nettles
An important source of beta-carotene, vitamin A, C, E, iron, and calcium, nettles are a powerful remedy against arthritic or rheumatic conditions. Also helpful in treating allergies, anemia, and inflammation of the urinary tract. The slightly laxative effect of nettles aids in the body’s elimination process.
Fruit
Lemon
Excellent source of vitamin C, A, B6, potassium, magnesium, folic acid and flavonoids. The phytochemical limonene found in the white spongy inner parts of the lemon, has shown anticancer activities. Lemons aid in digestion and are alkaline forming.
Apple
Great source of vitamin C, pectin, other fibers and potassium. This low-glycemic fruit, can help lower cholesterol levels and because of the soluble fiber, pectin, aids in eliminating waste from the gastrointestinal tract. Apples also are high in the flavonoid, quercetin, which has shown strong antiallergy properties and fights heart disease.
Pear
Great source of dietary fiber, vitamin C, E and B2, copper and potassium. This low-sugar fruit is high in pectin, which is useful in lowering cholesterol and toning the intestines.
Grapefruit
Great source of water-soluble fibers, potassium, vitamin C, flavonoids, and folic acid. Grapefruit’s pectin content has been shown to be cholesterol-lowering. This fruit also helps regulate red blood cell count (hematocrit levels) and fight anemia. The high levels of the carotene lycopene found in grapefruit also help prevent cancer.
Black Grapes
Deep purple or black fleshed grapes contain resveratrol, a compound known to help reduce plaque in arteries. This antioxidant-rich fruit also provides excellent sources of vitamin B6, vitamin C, manganese, potassium, thiamine and riboflavin.
Watermelon
Loaded with vitamin C and the antioxidant lycopene, which is an important anticarcinogen. Watermelon also contains vitamin A, B6, B1 as well as potassium and magnesium. This cooling fruit has also been shown to reduce inflammation and protect against macular degeneration.
Nuts
Almonds
Excellent source of monounsaturated and polyunsaturated oils, protein, potassium, magnesium, calcium, iron, zinc and vitamin E. This high-fiber nut, contains the flavonoid laetrile, which largely contributes to the fight against heart disease and cancer.
Brazil Nuts
The seeds of huge, wild evergreen trees that grown in the Amazon, Brazil nuts are packed with selenium – an important trace mineral. They also contain chromium and lots of healthy polyunsaturated fats.
Cashews
Great source of monounsaturated fats and protein – more so than most other nuts. The high fat content is primarily derived from oleic acid known to protect against heart disease and cancer. Cashews are also mineral-rich in copper, iron, potassium, zinc and magnesium.
Hazelnuts
Similar to other nuts, hazelnuts contain a high content of macronutrients, specifically monounsaturated fat and protein. They also provide an excellent source of vitamin E, vitamin B1, vitamin B6 and minerals including copper, magnesium, zinc and iron.
Herbs
Parsley
Extremely good source of chlorophyll, carotenes, vitamin C, folic acid, iron, calcium, potassium, zinc and magnesium. Also recognized for being high in fiber, parsley is full of nutrients. Additionally, the oils found in parsley have significant anticancer effects.
Mint
This aromatic plant is a wonderful digestant. It relaxes the smooth muscle relieving gastrointestinal discomfort and gas. Rich in the antioxidant, rosmarinic acid, and the cancer inhibiting, perillyl alcohol, mint has vast health benefits.
Basil
A great digestive aid, basil relaxes the smooth muscle of the intestines to ease the elimination process. Antibacterial properties from the oil found in the leaves, also promotes the gastrointestinal health. Two water soluble flavonoids found in basil, orientin and vicenin, are rich in anticancer properties.
Sage
These grayish silver green leaves have been shown to help prevent perspiration, lower blood sugar levels in diabetics as well as offer antimicrobial properties. Aromatic in taste, this sweet and bitter herb has also been reported to dry up the flow of breast milk. Pregnant and nursing women are therefore advised to avoid sage.
Spices
Ginger
Widely know for its anti-inflammatory compounds, gingerols, and for alleviating symptoms of gastrointestinal distress through its carminative properties. Ginger is also an antioxidant and stimulates digestion.
Cinnamon
This spice is a circulatory stimulant, digestant, diuretic, antibiotic and antiulcerative. Like ginger, cinnamon is also carminative, helping to alleviate symptoms of gastrointestinal distress.
Cayenne
Moderate to very spicy, this red pepper is an excellent source of vitamin C and carotene. The intense heat is due to the concentration of capsaicin a well known for stimulating the burning of fat for energy. Cayenne reduces the blood cholesterol and triglyceride levels and is supportive in the prevention of heart diseases.
Coriander
Classified as an herb and a spice since both its leaves and seeds are used, coriander is also known as cilantro when in its fresh state. A great digestive aid, coriander also has antimicrobial and antianxiety properties. Cholesterol and mercury-lowering, this herb/spice has many medicinal uses.
Cardamom
Gentle ginger with a touch of pine in flavor, this spice is often used in herbal medicinal preparations for indigestion and flatulence. Native to southern India, ancient Indians believed cardamom helped regulate weight and fight obesity.
Cumin
An important spice for cooking in many countries such as Mexico, India and throughout the Middle East, cumin is peppery with tones of citrus. Recognized for its oils that show anticancer properties as well as helpful in liver detoxification.
Nutmeg
This aromatic seed is a warm combination of cinnamon and pepper flavors. This dried spice is a carminative, reducing gas formation and supporting intestinal tone. Nutmeg as an essential oil has been used to relieve rheumatoid arthritis.
Cloves
Native to Indonesia, this spice contains the active compound, eugenol, which has been shown to help prevent toxicity from environmental pollution, joint inflammation, and digestive tract cancers. The eugenol has also lends clove to be used as a mild anesthetic and antibacterial.
Nutritional information adapted from The Encyclopedia of Healing Foods, Michael Murray,N.D.