VEGETABLES FOR HEALTH - WHICH & WHY?

While you don’t have to be a vegetarian or vegan, vegetables are powerful for your health and longevity. Read on to learn about more than a dozen examples, in terms of prevention and treatment of certain diseases. All scientifically verified.  

THE PHILOSOPHY BEHIND

As indicated in my medical seminars and books, to support/regain health and extend life, 2 basic parameters are inevitable: physical activity and healthy diet. Concerning the latter, our body and mind primarily requires specific nutrients.

BENEFITS OF CERTAIN VEGGIES – SCIENTIFICALLY VERIFIED
​

Since not all vegetables are equal in terms of their constituents, it is certainly helpful to know about respective health benefits. For this purpose, let us consider more than one dozen different vegetables in following.
 
All scientifically verified by the Agricultural Research Service of the U.S. Department of Agriculture (USDA) and other scientific institutions, as follows.
 
To start with the cruciferous vegetable of
 

• Broccoli    

 
With one cup of broccoli containing double amount of our daily requirement of vitamin C and appropriate amount of daily need of vitamin K.  
 
Scientifically verified also by the U.S. governmental National Cancer Institute that natural constituents in broccoli such as indoles and isothiocyanates as well as sulforaphane may help to ward off certain types of cancers such as
- breast
- liver
- stomach
- bladder  

Same type of cruciferous vegetable and leafy green vegetable is
 

• Kale

 
Containing appropriate amount of vitamins, A/C/K, it is beneficial inter alia for cholesterol management by increasing ‘good’ HDL & decreasing ‘bad’ LDL.
 
According to research not only by USDA but also internationally at Escuela de Ingenieria y Ciencias in Monterrey, Mexico.
 

• Spinach

 
Besides of vitamins A/B-9(folate/folic acid)/C/K and minerals such as calcium/magnesium/iron spinach is highly valuable for, inter alia, strong bones/muscles and avoiding blood clotting.
 
As based on research at U.S. governmental National Institutes of Health (NIH).
 

• Cauliflower

 
Containing inter alia appropriate vitamins C & K as well as fiber, this vegetable supports our health of heart and gut.
 
As well as fighting cancer with its constituent sulforaphane.   
 
Scientifically verified additional to USDA also by the American Heart Association in St. Petersburg, FL.
 

• Beets

 
With its appropriate amount of potassium and folate as well as heart-healthy nitrates, this vegetable supports our heart as well.
 
Additional to diabetic neuropathy with its content of alpha-lipoic acid.
 
According to research at USDA and U.S. governmental National Center for Complementary and Integrative Health (NIH).
 

• Alfalfa sprouts

 
Based on its constituents of flavonoids/phytoestrogens/saponins it may fight cancer and heart disease.
 
Based on research of USDA and Sant Longowal Institute of Engineering and Technology in Longowal, India.
 

• Tomatoes

 
Besides of vitamin C and the mineral potassium, this ‘vegetable’ (considered also as a ‘fruit’) also contains the powerful antioxidant lycopene as well as beta carotene. Not only to protect vision - with special reference to macular degeneration - but also fight prostate cancer.  
 
According to research, additional to USDA, at inter alia
- Har vard Medical School
   &
- Dana-Farber Cancer Institute
   (both in Boston, MA)
as well as
- Karolinska Institutet in Stockholm, Sweden
   and
- Trinity College in Dublin, Ireland
 

• Carrots

 
Special power of this vegetable for our health is certainly support of our vision because of its high content of vitamin A in form of beta carotene.
 
Additional to constituents reducing the risk of breast cancer.
 
Based on research at, inter alia, Ningbo University in Ningbo, China.
 

• Peas

 
Rich in different vitamins as well as protein and fiber, this vegetable helps managing digestion.
 
More than that, its plant compound of saponins may also fight cancer. According to research in China at
- University of Macau in Macao
   &
- Fujian University of Traditional Chinese Medicine in Fuzhou  

Similar to cruciferous vegetable
  

• Brussels sprouts

 
rich in fiber (therefore equally good for digestion) as well as vitamins B-9/C/K.
 
According to USDA research.
 

• Sweet potatoes

 
Loaded with vitamins A/B-6/C and also with beta carotene to support eye health, sweet potatoes are also fighting cancer as well as diabetes.
 
Based on research at U.S. governmental Centers for Disease Control and Prevention (CDC) & USDA
 

• Onions

 
Loaded with vitamins B-6 & C as well as the mineral manganese, onions have been given the reputation to cut down the risk of cancer.
 
According to research at Shiraz University of Medical Sciences in Shiraz, Iran, as well as by U.S. governmental
- National Cancer Institute
   &
- National Heart, Lung, and Blood Institute
   (both in Bethesda, MD)
 
Not to overlook
 

• Garlic

 
Based on its component allium, and with its rich potential of vitamins and minerals, it is used as a natural antibiotic from our ancestors since 16th century.  
 
Scientifically verified today inter alia in the U.S. at
- University of Pennsylvania in Philadelphia, PA
   &
- Louisiana State University Health Sciences Center in Shreveport, LA
As well as in China at
- Yangzhou University in Yangzhou
- Chinese Academy of Sciences in Beijing
- Sichuan University in Sichuan
   &
- Jiang xi Normal University in Jiangxi  
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IN A NUTSHELL
​

While you don’t have to be a vegetarian or vegan, vegetables are powerful for your health and longevity. Read on to learn about more than a dozen examples, in terms of prevention and treatment of certain diseases. All scientifically verified.  
​

​ADAGE OF THE WEEK ​

​“Let the nutrition be your medicine, not the medicine your nutrition.”
 
Paracelsus
Swiss Physician of the 16th Century​​