POWERFUL PLANTS FOR YOUR HEALTH

Healthy/balanced diet is a vital prerequisite for health and longevity. In order to support our body and mind with the appropriate nutrients, including vitamins, minerals, and also protein. To be found basically in nature’s kingdom of powerful plants - in whole, not as an extract. In this blog you learn about 10 examples you may want to keep in mind. To tackle disease and reduce its risk, cancer included.    

THE PHILOSOPHY BEHIND

As you know, to support/regain health and reach longevity, especially 2 lifestyle factors are mandatory: besides physical exercise it is healthy diet, covering essential nutrients. Including protein with its relevance to build and also repair our body’s tissues.
 
While animal food is the basic source of protein in our diet, there are also quite a few plant-based sources we may not want to overlook. Because of their potency in proteins – plus additional nutrients (such as vitamins and minerals, etc.) See at least a small sample in following. All…

SCIENTIFICALLY VALIDATED
 

Let’s start with

Broccoli

This popular vegetable does not only contain protein with all its essential amino acids, but is also an excellent nutritious source of vitamins (C, K & B-9/folate) and minerals (potassium and phosphorus, also some calcium).
As well as some flavonoids with anti-inflammatory, antioxidant and even anti-cancer effects.
 
According to research at, inter alia, the University of Porto in Porto & the Polytechnic Institute of Braganca in Braganca – both in Portugal, Abdul Wali Khan University Mardan in Mardan & the MNS-University of Agriculture in Multan & Government College University in Faisalabad & the University of Lahore in Lahore – all 4 Pakistan, Bam University of Medical Sciences in Bam & Zabol University of Medical Sciences in Zabol – both Iran, Deakin University in Victoria, Australia, and the University of Yaounde in Yaounde, Cameroon.
 
Also, broccoli has the power to reduce cholesterol in blood, according to the Western Regional Research Center of the U.S. Department of Agriculture (USDA-ARS) in Albany, CA.
 
Additionally, it may support liver health, based on research at, inter alia, the University of Tokyo & Tazukayama University in Nara as well as Hirosaki University in Aomori – both Japan.

Cauliflower

Equally, cauliflower is high in protein and in vitamins C & K, as well as minerals such as magnesium, calcium, iron and phosphorus.
 
Also, this plant helps to reduce cholesterol in blood, according to research by the U.S. Department of Agriculture-Agriculture Research Service (USDA-ARS) in Albany, CA. 

Spinach

Containing not only all relevant amino acids, as well as vitamins A, B-9/folate, C and K, and the essential minerals potassium, magnesium, iron and calcium, spinach nas also been scientifically verified to combat inflammation. According to research at, inter alia, the University of Nebraska-Lincoln in Lincoln, NE.
 
Another benefit has been identified by the University of Western Australia in Perth, by lowering high blood pressure – and supporting heart in general.
 
Not to forget about spinach’s power to fight (breast) cancer, according to the American Institute for Cancer Research in Washington, D.C.

Mustard greens

Rich not only in terms of protein but also vitamins B, C & E, as well as minerals potassium and calcium, the medical benefits of this plant include cholesterol reduction. According to research by the U.S. Department of Agriculture-Agriculture Research Service (USDA-ARS) in Albany, CA.

Collard greens

This vegetable, besides its power as a source of protein, is especially remarkable for its content of vitamin K which has high relevance for blood and bone health. Along with vitamins B-9/folate & C. Additionally, collard greens contain calcium plus (some) potassium.
 
With their medicinal power, collard greens have been scientifically verified also to decrease the risk of prostate cancer. According to research at, inter alia, the Brazilian Unified Health System in Brazil’s capital Brasilia.
 
Just as it may reduce the risk of breast cancer. Based on research at Boston University in Boston, MA.

Brussels sprouts

Besides of its protein content, Brussels sprouts may promote health of intestinal bacteria.
  
According to research at, inter alia, the French National Institute for Agronomic Research (INRA), Unit on Ecology and Phyusiology of the Digestive Tract (UEPSD) in Jouy-en-Josas, France.   
 

Asparagus

This dietary/medicinal plant is especially high in vitamin K, and in some vitamin A, B-9/folate, as well as minerals magnesium and phosphorus.
 
Additionally, it has anti-inflammatory as well as anti-cancer properties, according to research at, inter alia, Sun Yat-Sen University in Guangzhou and the University of Hog Kong in Hong Kong – both China.

Bok choy

This type of Chinese cabbage is not only rich in protein but also in vitamins (A, B-9, C, K) and minerals potassium and calcium. In this capacity it has anti-inflammatory properties.
 
Based on research at, inter alia, Kyungpook National University in Daegu, Republic of Korea, and Primary Industries Research Victoria in Victoria, Australia.
 
According to the Federal University of Piaui in Teresina and the Federal Institute of Maranhao in Viana – both Brazil, it may also reduce the risk of prostate cancer.
 
As well as the risk of liver cancer – based on research at, inter alia, Qiqihar Medical University in Heilongjiang, and Jilin Academy of Agricultural Sciences in Changchun, both China.

Alfalfa sprouts

This vegetable is rich in proteins, vitamins B-9/folate, C and K, as well as minerals magnesium, copper, iron, zinc and phosphorus.
 
As such it has been scientifically identified to help lowering cholesterol in blood.
 
According to research at, inter alia, Cairo University and Ain Shams University in Egypt’s capital Cairo, October 6 University in Sixth of October, Egypt, as well as King Abdulaziz University in Jeddah, Saudi Arabia, and Henan Agricultural University in Henan, China.
 
Additionally, based on research at, inter alia, the University of Macau in Macau, China, the Universita degli Studi di Genova in Genova, Italy, Keio University School of Medicine in Tokyo, Japan, andthe University of Illinois in Chicago, IL, alfalfa sprouts may not only reduce symptoms of menopause but also reduce the risk of osteoporosis.
 
Finally…

Watercress

This water plant is especially high in protein.
 
According to research at, inter alia, Jagiellonian University in Krakow, Poland, the University of Pittsburgh in Pittsburgh, PA, Johns Hopkins University in Baltimore, MD, the University of Malakand in Chakdara, Pakistan, and the University of Tras-os-Montes and Alto Duro in Vila Real, Portugal, watercress may help to prevent cancer.

IN A NUTSHELL

Healthy diet is a vital prerequisite for health and longevity. In order to support or body and mind with the appropriate nutrients, including vitamins, minerals, and also protein. To be found basically in nature’s kingdom of powerful plants - in whole, not as an extract. In this blog, you learned about 10 examples you may want to keep in mind. Not only to tackle diseases, but also to fight inflammation and reduce the risk of disease, cancer included.     

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DISCLAIMER

All information stated in this blog are for your personal education, and not to replace the advice of your healthcare provider.