The power of plants
Plant power comes from a huge diversity of roots and tubers, grains, pulses, nuts, seeds, vegetables and fruits.
In fact, there are more than 30,000 edible plants globally, yet we have chosen to limit ourselves to a small
handful. Fifty crops now deliver 90% of the world’s calories. But as a study (pdf) published by the Proceedings
of the National Academy of Sciences (PNAS) earlier this year found, we pay a high price with our health. As
global food diversity declines, and the consumption of meat and processed foods increases, the result is a
dramatic increase in diet-related disease, diabetes, heart disease and cancer.
Numerous studies link vegetarian eating and low-meat diets with reduced risk of diseases such as coronary heart
disease, type 2 diabetes, stroke and cancer. The more veg you eat the better, according to the latest research,
which says "five a day" is no longer enough. It has been calculated by researchers at Oxford University that
eating meat no more than three times a week and replacing it with plant foods would prevent 45,000 early
deaths a year in the UK and save the NHS £1.2bn a year.
What about protein and iron?
Cutting back on meat doesn’t mean you’ll go short of protein or iron. In most western countries, including the
UK, we get more than enough protein in our diets. And while meat, eggs and dairy foods are what most people
associate with protein, plant-based foods are also good sources, from beans, lentils and chickpeas, soya foods,
tofu, seeds, nuts and nut butter (eg peanut butter) to grains including wheat in cereals, pasta, bread, rice and
maize.
Soya, quinoa and hemp are particularly good sources of protein as they contain a complete mix of essential
amino acids (the building blocks of protein that our bodies can’t make). But eating a variety of foods will ensure
you don’t go short.
Although red meat is the richest and most easily absorbed source of iron, many plant foods are also good
sources including dried fruit, beans and lentils, green leafy vegetables, sesame seeds, nuts, wholemeal bread and
fortified cereals. Including a good source of vitamin C (found for example in vegetables, citrus fruits) with
meals helps the body absorb iron from plant sources.
Onions
You'll get the most out of this veggie's cancerfighting antioxidants by eating it raw; cooking
onions at a high heat significantly reduces the
benefits of phytochemicals that protect against lung
and prostate cancer. Try combining chopped raw
onions with tomatoes, avocado, and jalapeño
peppers for a blood sugar–friendly chip dip. Finish
with a splash of lime juice.
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Onions are an excellent antioxidant, and
they contain anti-allergy, antiviral and antihistamine
properties.
Sulfur compounds in onions help to detoxify the body.
Onions aid in cellular repair.
Onions are a rich source of quercetin, a potent antioxidant.
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To obtain the maximum nutritional benefits, onions should be eaten raw or lightly steamed
Consuming onions could lower the risk of several types of cancer, improve mood and maintain the
health of skin and hair.
Onions are a nutrient-dense food, meaning that while they are low in calories they are high in beneficial
nutrients like vitamins, minerals and antioxidants. One cup of chopped onion contains approximately 64
calories, 15 grams of carbohydrate, 0 grams of fat, 0 grams of cholesterol, 3 grams of fiber, 7 grams of
sugar, 2 grams of protein and 10% or more of the daily value for vitamin C, vitamin B-6 and manganese.
Onions also contain small amounts of calcium, iron, folate, magnesium, phosphorus and potassium and
the antioxidants quercetin and sulfur.
Peas Tiny but mighty, one study in the International Journal of Cancer found that daily consumption of
green peas along with other legumes lowered the risk of stomach cancer.
1. Weight Management: Peas are low fat but high everything else. A
cup of peas has less than 100 calories but lots of protein, fiber and
micronutrients.
2. Stomach cancer prevention: Peas contain high amounts of a healthprotective polyphenol called coumestrol3. Anti-aging, strong immune
system, and high energy: This comes from the high levels of antioxidants
4. Prevention of wrinkles, alzheimer’s, arthritis, bronchitis, osteoporosis and candida
These come from peas strong anti-inflammatory properties
5. Blood sugar regulation:High fiber slows and protein slows down how fast sugars are digested.The antioxidants and anti-inflammatory prevent or reverse insulin resistance (type 2 diabetes)All carbohydrates are
natural sugars and starches with no white sugars or chemicals to worry about.
6. Heart disease prevention: The many antioxidant and anti-inflammatory compounds support healthy blood
vessels. The formation of plaque along our blood vessel walls starts with chronic, excessive oxidative stress and
inflammation. The generous amounts of vitamin B1 and folate, B2, and B6 reduce homocysteine levels which
are risk factor for heart disease.
8. Prevent constipation:The high fiber content in peas improves bowel health and peristalsis.
9. Healthy bones Just one cup of peas contain 44% of your Vitamin K which helps to anchor calcium inside the
bones. It’s B vitamins also help to prevent osteoporosis.
Kale
This veggie's curly green leaves are chock full of vitamin C, an
antioxidant that may reduce the risk of heart disease by lowering
levels of LDL, or "bad" cholesterol.
This vegetable has been around since the dark ages, but it’s now
one of hottest greens that can be found on foodies’ plates, especially
if it is massaged. Raw kale previously seemed almost unpalatable
due to its bitter taste and unappetizing texture, but now that chefs
and foodies have discovered that massaging the vegetable with olive
oil and salt can break down its tough cellulose structure, healthy
consumers are all about reaping the benefits of the greens packed with Vitamins A, C, and K, B6, and calcium.
Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose
levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of chopped fresh
kale provides about 2.6 grams of fiber.
Kale contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels,
increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.
Heart disease: The fiber, potassium, vitamin C and B6 content in kale all support heart health. An increase in
potassium intake along with a decrease in sodium intake is the most important dietary change that a person can
make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate
clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St.
Thomas Hospital in Tennessee.2
High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass,
preservation of bone mineral density and reduction in the formation of kidney stones.2
For blood pressure, increasing potassium intake may be just as important as decreasing sodium intake for
lowering blood pressure because of potassium's vasodilation effects.
According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily
4700 mg recommendation.2 One cup of chopped fresh kale provides 329 milligrams of potassium.
Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.2
Cancer: Kale and other green vegetables that contain chlorophyll have been shown to be effective at blocking
the carcinogenic effects of heterocyclic amines, which are generated when grilling foods at a high temperature.4
If you tend to like your grilled foods charred, make sure to pair them with green vegetables to help negate these
effects.
Bone health: Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate
vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves
calcium absorption and may reduce urinary excretion of calcium.5
One cup of kale provides a whopping 550 micrograms of vitamin K, over 680% of our daily needs.
Digestion: Kale is high in fiber and water content, both of which help to prevent constipation and promote
regularity and a healthy digestive tract.
Healthy skin and hair: Kale is high in vitamin A, a nutrient required for sebum production to keep hair
moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Adequate intake of vitamin C, which kale can provide, is needed for the building and maintenance of collagen,
which provides structure to skin and hair.
Iron-deficiency is a common cause of hair loss, which can be prevented by an adequate intake of iron-rich
foods, like kale.
Red bell pepper
One medium pepper is light on calories (only 32!)
but heavy on vitamin C, providing 150 percent of
your recommended daily value and warding off
atherosclerosis, which can lead to heart disease.
A large red bell pepper provides 1.3 milligrams of
manganese, a mineral that helps develop strong
bones and connective tissues. The Institute of
Medicine recommends that women get 1.8
milligrams of manganese per day, while men need 2.3 milligrams; a red bell pepper gives you 55 to 75
percent of your daily value for that nutrient, which may help prevent osteoporosis, according to the
Linus Pauling Institute.
Bell peppers are low in calories! So, even if you eat one full cup of them, you get just about 45 calories. Bonus:
that one cup will give you more than your daily quota of Vitamin A and C!
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They contain plenty of vitamin C, which powers up your immune system and keeps skin youthful. The highest
amount of Vitamin C in a bell pepper is concentrated in the red variety.
Red bell peppers contain several phytochemicals and carotenoids, particularly beta-carotene, which lavish you
with antioxidant and anti-inflammatory benefits.
The capsaicin in bell peppers has multiple health benefits. Studies show that it reduces ‘bad’ cholesterol,
controls diabetes, brings relief from pain and eases inflammation.
If cooked for a short period on low heat, bell peppers retain most of their sweet, almost fruity flavor and
flavonoid content, which is a powerful nutrient.
The sulfur content in bell peppers makes them play a protective role in certain types of cancers.
The bell pepper is a good source of Vitamin E, which is known to play a key role in keeping skin and hair looking
youthful.
Bell peppers also contain vitamin B6, which is essential for the health of the nervous system and helps renew
cells.
Certain enzymes in bell peppers, such as lutein, protect the eyes from cataracts and macular degeneration later
in life.
Broccoli
Broccoli is full of cancer-fighting antioxidants. Broccoli is
rich in fiber, calcium, potassium, folate and phytonutrients.
Phytonutrients are compounds which reduce the risk of
developing heart disease, diabetes and some cancers.
Broccoli also contains vitamin C, as well as beta-carotene,
an antioxidant.
A single 100 gram serving of broccoli can provide you with
over 150 percent of the recommended daily intake of
vitamin C, which in large doses can potentially shorten the
duration of the common cold. One medium stalk of broccoli
contains more than 100 percent of your daily vitamin K.
Another ingredient, sulforphane, which exists in broccoli, is also said to have anti-cancer as well as antiinflammatory qualities. However, overcooking can destroy most of the benefits.
Lightly steamed broccoli contains the powerful anticancer enzyme myrosinase. Researchers from the University
of Illinois wrote in Nutrition and Cancer that lightly steamed broccoli can significantly reduce your risk of
developing cancers (steaming it slightly does not destroy the enzyme myrosinase). However, if you overcook it
the health benefits are undermined. Preserve up to 90 percent of broccoli's vitamin C by microwaving.
Eating broccoli may help prevent osteoarthritis. A UK study found that sulforaphane, a compound found in
broccoli and other cruciferous vegetables such as cabbage and Brussels sprouts, could help fight osteoarthritis,
the most common form of arthritis.
Spinach
Spinach is packed with carotenoids—
antioxidants that promote healthy eyes and help
prevent macular degeneration, the leading cause
of blindness in older adults. Cooking the green
helps make lutein (a carotenoid) more
absorbable by your body.
Spinach, for example, is very rich in
antioxidants, especially when uncooked,
steamed or very lightly boiled. It is a good
source of vitamins A, B6, C, E and K, as well as
selenium, niacin, zinc, phosphorus, copper, folic
acid, potassium, calcium, manganese, betaine,
and iron.
Getting closer to the distinction of best, vegetable, ever, we come to spinach, a vegetable that many consumers
have grown to love — no pun intended. In its raw form, spinach totals 968 points on the scale provided by the
Nutrition Action Healthletter, and it’s no surprise, considering the green vegetable is teeming with vitamin A,
lutein, vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium,
potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids.
Hide spinach on your salad, in your eggs, in your smoothies, or even in your desserts, and you’ll be benefiting
from its impressive nutritional profile.
Brussels sprouts
These balls of antioxidants can help detoxify cancer-causing free radicals, and with 80 percent of your daily
vitamin C in just 1/2 cup, also help fight heart disease and ward off cataracts. Try sautéing them with a little
bacon or olive oil and mustard
What's New and Beneficial About Brussels Sprouts
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Brussels sprouts can provide you with some special cholesterol-lowering benefits if you will use a steaming
method when cooking them. The fiber-related components in Brussels sprouts do a better job of binding
together with bile acids in your digestive tract when they've been steamed. When this binding process takes
place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw Brussels
sprouts still have cholesterol-lowering ability — just not as much as steamed Brussels sprouts.
Health Benefits
Brussels sprouts provide special nutrient support for three body systems that are closely connected with cancer
development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its
antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these
three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the
risk of cancer increases significantly.
Other Health Benefits from Brussels Sprouts
The anti-inflammatory nature of glucosinolates/isothiocyanates and other nutrients found in Brussels sprouts
has been the basis for new research on inflammation-related health problems and the potential role of Brussels
sprouts in their prevention. Current and potentially promising research is underway to examine the benefits of
Brussels sprouts in relationship to our risk of the following inflammation-related conditions: Crohn's disease,
inflammatory bowel disease, insulin resistance, irritable bowel syndrome, metabolic syndrome, obesity,
rheumatoid arthritis, type 2 diabetes, and ulcerative colitis.
Beets
Roasted or pickled, this root vegetable contains high levels of
antioxidants that fight cancer, as well as lutein, which protects
the eyes. Don't throw out those leaves! Beet greens are the
most nutritious part of the vegetable and can be cooked like
any other dark leafy green.
1. Beets are nature’s Viagra Seriously. One of the first
known uses of beets was by the ancient Romans, who used
them medicinally as an aphrodisiac. Beets contain high
amounts of boron, which is directly related to the production
of human sex hormones.
2. Beets are high in many vitamins and minerals Potassium, magnesium, fiber, phosphorus, iron;
vitamins A, B & C; beta-carotene, beta-cyanine; folic acid.
3. Beets cleanse the body They are a wonderful tonic for the liver, works as a purifier for the blood, and
can prevent various forms of cancer.
4. Beets help your mental health Beets contain betaine, the same substance that is used in certain
treatments of depression. It also contains trytophan, which relaxes the mind and creates a sense of well-being,
similar to chocolate. Beets can also lower your blood pressure.
5.Beets are a high source of energy At the same time they are low in calories and high in sugar
(although the sugar is released into your system gradually, as opposed to chocolate). Very few foods found in
the natural world are as beneficial as beets in this regard.
Avocados (technically a fruit ;-)
Many people avoid avocados because of their high fat
content; they believe that avoiding all fats leads to better
health and easier-to-control body weight - this is a myth.
Approximately 75% of the calories in an avocado come
from fat; mostly monosaturated fat. Avocados have
gotten a bad reputation because of their relatively high
fat content, but remember that not all fat is bad for you.
Avocados are rich in oleic acid, a monounsaturated fat
that may help lower your bad “LDL” cholesterol, raise
your good “HDL” cholesterol and offer protection against breast cancer.
Weight-for-weight, avocados have 35% more potassium than bananas.
Avocados are also very rich in B vitamins, as well as vitamin K and vitamin E.
Avocados also have a very high fiber content of 25% soluble and 75% insoluble fiber.
Studies have shown that regular avocado consumption lowers blood cholesterol levels.
Avocado extracts are currently being studied in the laboratory to see whether they might be useful for treating
diabetes or hypertension.
— Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.
— One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of
heart disease and stroke.
These healthy vegetables are also a carotenoid lutein, which has beneficial properties for your eyes, heart and
brain.
As an added benefit, adding avocado to your salad or salsa will help to increase your body’s absorption of
healthy fat-soluble carotenoids in other vegetables. For instance, adding avocado to your salad increases your
absorption of beta-carotene by more than 15 times and your absorption of lutein by 5 times, compared to a salad
without avocado.
. Mustard greens
One serving of these veggies yields just 10
calories, but its nutritional profile is worth much,
much more. Mustard greens are chock full of
Vitamin K, lutein, Vitamin C, and fiber. They’ve
been noted on lists as the world’s healthiest foods,
and just in case you’re ready to give mustard
greens a try, look out for the plant that often
occurs in some form in African, Italian, Indian,
Chinese, Japanese, Korean, and soul food cuisine.
Mustard greens are one of the most overlooked, yet
delicious, vegetables in the produce section. With
beautifully varied colors, succulent stems, and culinary
versatility, they make a great addition to the kitchen. They also happen to be extremely nutritious, packing huge
amounts of vitamins and minerals into relatively few calories. Eating mustards regularly will diversify your nutrient
intake, give you more energy, and add a unique splash of color to almost any dish you cook.
One cup of mustard greens yields over 500% the daily value of vitamin K, 85% of your daily vitamin A, 60% of vitamin C,
and high levels of folates, manganese, dietary fiber, calcium, and a bit of protein to boot. That’s a whole lot of
nutrition for just 20 calories worth of food!
The high vitamin K content of mustard greens has strong anti-inflammatory properties that improve
cardiovascular health. Excessive inflammation in the cardiovascular system has been directly linked to heart
disease, so the high vitamin K content makes mustard greens a heart-healthy food. Also, the dietary fiber in
mustards has been shown to reduce overall cholesterol levels in those with preexisting high cholesterol,
compounding its heart-healthy qualities.
Mustard greens also have extremely high levels of anti-oxidants. Vitamins A, C, E, as well as the mineral
manganese, all function as anti-oxidants in the body. Anti-oxidants are proven cancer fighters, keeping free
radicals and oxidized cells from damaging neighboring cells. If free radicals go unchecked for long spans of
time, they can cause destructive chain reactions between molecules, eventually stressing out cells, which can
lead to mutations when they replicate themselves. This is the birthing ground of cancer, and mustard green’s
high anti-oxidant properties can help prevent many types of cancer from forming.
Mustard greens also have a plethora of phytonutrients to offer. Phytonutrient is a fancy name for a plantproduced nutrient that is not currently recognized as an essential nutrient (like vitamin A, dietary fiber, etc.).
The wide range of phytonutrients in mustard greens also play a role in reducing oxidative stress on cells in the
body, furthering its cancer fighting properties.
Pumpkin
Continuing to make our way down the list, we come to
another favorite orange veggie, because pumpkin
shouldn’t only be purposed as a vehicle for your
Halloween jack-o-lanterns. Rather, in its canned form
experts praise its Vitamin K, Vitamin C, potassium, and
fiber content. Bake this baby into baked goods and pride
yourself on eating one of the top six healthiest veggies.
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It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no
saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The
vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight
reduction programs.
Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels
of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is
required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential
vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body
protects against lung and oral cavity cancers.
It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes,
cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula
lutea in retina of the eyes. Thus, it helps protect from "age-related macular disease" (ARMD) in the
elderly.
The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine),
thiamin and pantothenic acid.
Turnip Greens
Turnips are nutritious root vegetables sought after in a variety of cuisines
across Europe, Asia, and Eastern American regions. It is one of the coolseason vegetables belonging within the broad Brassicaceae family,
which also includes cabbage, kale, brussels-sprouts, etc. The roots have
been cultivated as staple food during ancient Greek and Roman periods.
Although, its bulbous root which is widely popular, it is its top fresh
greens rather more nutritious, several times richer in vitamins, minerals,
and antioxidants.
Small young turnips or “baby turnips” are called when the roots harvested early in the growing stage. They are
delicate, sweeter and eaten raw in salads. However, as they advance in age and maturity, their flavor becomes
more pronounced and texture firm and woody.
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Turnips are very low calorie root vegetables; contains only 28 calories per 100 g. However, they are
very good source of anti-oxidants, minerals, vitamins and dietary fiber.
Fresh roots are indeed one of the vegetables rich in vitamin C; provide about 21mg or 35% of DRA of
vitamin C per 100 g. Vitamin-C is a powerful water-soluble anti-oxidant required by the body for
synthesis of collagen. It also helps the body scavenge harmful free radicals, prevents from cancers,
inflammation, and helps boost immunity.
Turnip greens indeed are the storehouse of many vital nutrients; contain certain minerals and vitamins
several fold more than that in the roots. The greens are very rich in antioxidants like vitamin A, vitamin
C, carotenoid, xanthin, and lutein. In addition, the leafy-tops are an excellent source of vitamin K.
In addition, its top greens are also a very good source of B-complex group of vitamins such as folates,
riboflavin, pyridoxine, pantothenic acid and thiamin.
Further, the fresh greens are also excellent sources of important minerals like calcium, copper, iron and
manganese.
See the comparison table below:
Turnips/100 g Turnip greens/100 g
Calories 28
32
Vitamin C 21 mg
60 mg
Vitamin A 0 mg
11587 IU
Vitamin K 0.1µg
251µg
Calcium 30 mg
190 mg
Iron
0.3 mg
1.10 mg
Manganese 0.134 mg
0.466 mg
Carotene-ß 0 µg
6952 µg
Collard greens
And you don’t have to be from the South to enjoy this next highlighted vegetable, although that’s where collard
greens enjoy the most fanfare. These plants are known for their large, dark-colored, edible leaves, and they’re
easily made into a number of popular dishes, including good
old sautéed collard greens with bacon. Loaded with Vitamin
K, lutein, Vitamin C, potassium, and fiber, there really is no
reason you shouldn’t be at least trying to incorporate collard
greens in some of your meal plans, especially considering one
serving only yields 20 calories
One cup of boiled collard greens contains 63 calories, 5 grams
of protein, 1 gram of fat, 11 grams of carbohydrate (including
8 grams of fiber and 1 gram of sugar), over 250% of your
daily needs for vitamin A, over 50% of your daily needs for
vitamin C, 26% of calcium needs, 12% of iron and 10% of
both vitamin B-6 and magnesium.
Collard greens are an extremely rich source of vitamin K and also contain folate, thiamin, niacin, pantothenic
acid, choline, phosphorus and potassium.1
Bone health: Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate
vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves
calcium absorption and may reduce urinary excretion of calcium.5
One cup of boiled collard greens provides a whopping 770 micrograms of vitamin K; well over 100% of the
daily-recommended need.
Cancer: Since the 1980s, maintaining a high intake of cruciferous vegetables has consistently been associated
with a lower risk of developing colorectal and lung cancer. Recently, cruciferous vegetable intake has been
linked with targeting prostate cancer cells as well. These vegetables have sulfur-containing compounds known
as glucosinolates, which have been studied for their ability to impede the cancer process at different stages of
development for lung, colorectal, breast, and prostate cancers. New preliminary studies have found that
glucosinolates may also be effective against melanoma, esophageal cancer, and pancreatic cancer.2
Collard greens and other green vegetables that contain high amounts of chlorophyll have been shown to be
effective at blocking the carcinogenic effects of heterocyclic amines, which are generated when grilling foods at
a high temperature.4 If you tend to like your grilled foods charred, make sure to pair them with green vegetables
to help negate these effects.
Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose
levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of boiled collard
greens provides about 8 grams of fiber. The Dietary Guidelines for Americans recommends 21-25 g/day for
women and 30-38 g/day for men. (Fiber)
Digestion: Collard greens are high in both fiber and water content, which help to prevent constipation, promote
regularity and maintain a healthy digestive tract.
Healthy skin and hair: Collard greens are also great for your skin because they are packed full of vitamin A, a
nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth
of all bodily tissues, including skin and hair.
Adequate intake of vitamin C (one cup of boiled collard greens provides over 50% of daily needs) is needed for
the building and maintenance of collagen, which provides structure to skin and hair.
Iron-deficiency is a common cause of hair loss, which can be prevented by an adequate intake of ironcontaining foods like collard greens. Not getting enough iron in your diet can also effect how efficiently your
body uses energy. Collard greens are a great non-heme source of iron, along with spinach, lentils, tuna and
eggs.
Sleep and mood: The choline in collard greens is an important nutrient that helps with sleep, muscle
movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the
transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.6 Folate, also
found in choline, may help with depression by preventing an excess of homocysteine from forming in the body,
which can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the
production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood,
but also sleep and appetite as well.7
Look for collard greens that have firm, deep green leaves. Smaller leaves will be tenderer and have a milder
flavor. Store collard greens in the refrigerator to keep fresh.
Collard greens can be enjoyed raw in salads or on sandwiches or wraps, braised, boiled, sautéed or added to
soups and casseroles.
Try sautéing fresh garlic and onions in extra-virgin olive oil until soft then add collard greens and continue to
sauté until desired tenderness. Avoid frying in bacon fat or lard and make sure to not overcook your greens,
which will cause them to have a more potent and bitter sulfur taste. Add black-eyed peas and brown rice for a
healthier version of this southern favorite.
Collard green chips: Remove the ribs from the collard greens and toss in extra-virgin olive oil or lightly spray
and sprinkle with your choice or a combination of cumin, curry powder, chili powder, roasted red pepper flakes
or garlic powder. Bake at 275 degrees F for 15-30 minutes to desired crispness.
Spaghetti Squash
Spaghetti squash is a hard winter squash that gets its name from the
characteristics of the flesh. After the squash is cooked, you can take a
fork and easily pull the meat into yellow-gold strings that resemble
spaghetti noodles. The flavor of spaghetti squash is somewhat bland
and not as sweet as other winter squashes such as pumpkins. You can
eat it plain, but it tastes best seasoned or combined with other
ingredients.
Carbohydrates Cooked spaghetti squash has only 10 grams of
total carbohydrate per cup whereas most other winter squash, such as
butternut squash and acorn squash, have between 21 and 24 grams of
carbohydrate per cup. In comparison, 1 cup of cooked spaghetti pasta has about 43 grams of carbohydrate.
You'll also get 2 grams of dietary fiber per serving from spaghetti squash, which helps maintain your digestion
and control cholesterol levels.
Blood Sugar Control When you absorb carbohydrates into your bloodstream, your body releases insulin, a
hormone that signals your cells to absorb them. The cells can then either use the carbohydrate as energy or store
it for later use. Over time, eating more calories from carbohydrates than you need can lead to weight gain.
Excess carbohydrate intake can also lead to insulin resistance, which has been linked to diabetes, heart disease
and certain forms of cancer, according to Harvard School of Public Health. Eating fewer carbohydrates per meal
helps your blood sugar stay more level throughout the day, reducing your risk of health problems.
Culinary Uses Spaghetti squash is a versatile ingredient in many low-carbohydrate dishes. You can use the
squash "noodles" in place of regular pasta with a tomato sauce or pesto. It's also good for adding bulk to savory
casserole dishes. Try making a cool "pasta" salad with the squash by adding a little olive oil, lemon juice,
cucumbers, tomatoes, onions, salt and pepper. For a side dish, season warm spaghetti squash with a little
sauteed garlic, salt, fresh ground pepper and finely chopped herbs such as parsley, sage, chervil, basil and
chives.
Cauliflower
Packed with rich nutrients, cauliflower or cabbage flower is one of the commonly used flower-vegetables. Its
compact flower heads hold numerous health benefiting phtyo-nutrients such as vitamins, indole-3-carbinol,
sulforaphane etc., that help prevent overweight, diabetes and offer protection from prostate, ovarian, and
cervical cancers.




It is very low in calories. 100 g of the fresh cauliflower head provides only 26 calories. Nevertheless, it
comprises of several health-benefiting antioxidants and vitamins in addition to be low in fat and zero
cholesterol.
Its florets contain about 2 g of dietary fiber per 100 g; providing about 5% of recommended value.
Cauliflower contains several anti-cancer phyto-chemicals like sulforaphane and plant sterols such as
indole-3-carbinol, which appears to function as an anti-estrogen agent. Together, these compounds
have proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancercell growth inhibition, cytotoxic effects on cancer cells.
Furthermore, Di-indolyl-methane (DIM), a lipid soluble compound present abundantly in Brassica
group of vegetables, including cauliflower, has found to be effective as immune modulator, antibacterial and anti-viral agent. DIM has currently been found application in the treatment of recurring
respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase III clinical trials
for cervical dysplasia.


Fresh cauliflower is an excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of daily
recommended value. Vitamin-C is a proven antioxidant helps fight against harmful free radicals, boosts
immunity and prevents infections and cancers.
It contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid
(vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K.
These vitamins is essential in the sense that body requires them from external sources to replenish and
required for fat, protein and carbohydrate metabolism.
Vitamin A
How much to get daily: 700 mcg (2,333 IU)
Why you need it: Vitamin A refers to several compounds, including retinol, retinal and retinoic acid. Along
with provitamins such as beta carotene, it’s important for vision, bone growth, reproduction and cell
differentiation. It also helps regulate the immune system.
Where to get it: One seven-inch carrot has 600 mcg. Other food sources: fortified cereals, dark leafy greens,
and yellow fruits and vegetables.
Don’t exceed (daily): 3,000 mcg (10,000 IU)
What you need to know: Excess amounts of vitamin A accumulate and can be toxic. Too much can blur
vision, cause headaches and vomiting, and also lead to liver, bone and central nervous system problems. Excess
retinol can cause birth defects, so multivitamins should contain beta-carotene instead.
Vitamin E
How much to get daily: 15 mg (33 IU)
Why you need it: It’s a powerful antioxidant that protects cells from damage and may guard against chronic
disease. Vitamin E also supports immune function, DNA repair and other metabolic processes.
Where to get it: An ounce of almonds (about 23) will provide almost half of your daily needs.
Don’t exceed (daily): 1,000 mg (2,222 IU)
What you need to know: Large doses of vitamin E can thin the blood and may increase stroke risk in people
with uncontrolled high blood pressure. It hasn’t actually been proven to protect the heart or prevent cancer. In
fact, a recent study linked vitamin E supplements with an increased risk of lung cancer, especially among
smokers.
Vitamin C
How much to get daily: 75 mg
Why you need it: This antioxidant vitamin helps the body form collagen in bones, cartilage, muscle and blood
vessels, and assists in the absorption of iron.
Where to get it: A glass of OJ will give you almost all the vitamin C you need.
Don’t exceed (daily): 2,000 mg
What you need to know: There is no conclusive evidence that vitamin C supplementation prevents colds, heart
disease, cataracts or cancer. Very high doses may lead to gastrointestinal problems.
Folate (Folic acid)
How much to get daily: 400 mcg
Why you need it: It’s a must if you’re breastfeeding, pregnant or trying to conceive; it helps prevent neural
tube defects. In fact, the Society of Gynecologists and Obstetricians of Canada now recommends 0.4 to 1 mg
(400 to 1000 mcg) per day for women of child-bearing age.
Where to get it: Find it in dark-green leafy vegetables, fortified cereals and whole-grain breads.
Don’t exceed (daily): 1,000 mcg
What you need to know: Folate is essential for women of child-bearing age, but recent studies show no real
effect for everyone else against heart disease and depression, and contradictory results for protection against
cancer. Low folate levels have been linked to Alzheimer’s, but the connection isn’t conclusive.
Niacin
How much to take daily: 14 mg
Why you need it: Involved in the metabolism of carbohydrates, fats and proteins, niacin also helps normal
growth and development.
Where to get it: Stick to meat, fish, poultry, nuts and eggs.
Don’t exceed (daily): 35 mg
What you need to know: This B vitamin can be used to treat high cholesterol, but only under a doctor’s
supervision due to the risk of side effects including flushing of the skin and liver damage.
Vitamin D
How much to get daily: 5 mcg (200 IU)
Why you need it: It keeps your bones and teeth healthy by maintaining blood levels of calcium and
phosphorus. Vitamin D may help protect against breast, prostate and colon cancers, and decrease the risk of
osteoporosis, when combined with a healthy diet and regular exercise.
Where to get it: Sunshine is a major source: Your skin manufactures vitamin D in response to UV light, but the
sun’s rays are too weak during Canadian winters to trigger production. Food sources: fortified milk, eggs, fish
and fish oils.
Don’t exceed (daily): 50 mcg (2,000 IU)
What you need to know: The Canadian Cancer Society recommends taking 25 mcg for fair-skinned people
during the fall and winter and for dark-skinned people all year-round. Exceeding 50 mcg may cause vitamin D
toxicity, leading to nausea, vomiting, constipation, weight loss and other symptoms.
Calcium
How much to get daily: 1,000 mg
Why you need it: This mineral helps maintain healthy bones and teeth.
Where to get it: Drink dairy or calcium-fortified beverages. Other food sources: vegetables, canned salmon and
sardines, lentils and legumes.
Don’t exceed (daily): 2,500 mg
What you need to know: Many Canadian women don’t get enough calcium from diet alone. If you’re one of
them, talk to your healthcare provider about a supplement. Very high doses of calcium can lead to kidney
problems, and can also interfere with the absorption of other essential minerals.
Iron
How much to get daily: 18 mg
Why you need it: Iron is a component of many proteins and enzymes that maintain good health, including
hemoglobin, which transports oxygen in the bloodstream.
Where to get it: Red meat and poultry are a major source of this mineral. Vegetarians can get iron from
fortified cereals, dried beans and dark leafy greens, or a supplement.
Don’t exceed (daily): 45 mg
What you need to know: Only women who are pregnant or have heavy periods, or vegetarians and those with
diagnosed deficiencies, such as anemia, need extra amounts of iron. Supplements can interact with medications,
other dietary supplements and food, and can worsen conditions like ulcers.
Zinc
How much to get daily: 8 mg
Why you need it: This mineral is important for growth, development and reproduction, and helps maintain
healthy immune and nervous systems.
Where to get it: Meat is high in zinc; vegetarians should eat plenty of grains, nuts and dairy products. (Note:
Zinc isn’t always added to multi-vitamins.)
Don’t exceed (daily): 40 mg
What you need to know: High doses can interfere with how the body absorbs copper and iron, as well as
certain drugs. It may weaken the immune system and also reduce levels of HDL (good) cholesterol. Studies are
mixed about zinc's effects on the common cold.
Magnesium
How much to get daily: 320 mg
Why you need it: Essential to metabolism, this mineral also helps to maintain normal muscle and nerve
function, to support healthy cardiovascular and immune systems, and to keep bones strong.
Where to get it: Green leafy vegetables, such as spinach, have lots of magnesium. Other sources: some
legumes, nuts and seeds, whole grains such as oats, and milk.
Don’t exceed (daily): 350 mg
What you need to know: Too much magnesium from supplements may cause diarrhea, nausea and abdominal
cramps.
Beta-carotene
How much to get daily: Not established
Why you need it: Beta-carotene helps maintain eyesight, skin, membranes and immune function. It’s also a
powerful antioxidant.
Where to get it: You can get what you need from dark green or orange fruits and vegetables.
Don’t exceed (daily): No upper limit established
What you need to know: Get carotenoids from your diet, rather than supplements, which should be avoided—
especially by smokers, who have a greater risk of lung cancer with regular use. Other studies have linked high
levels of beta-carotene to higher risks for prostate and lung cancer.
Vitamin B6
How much to get daily: 1.3 mg
Why you need it: This vitamin is involved in the synthesis of brain chemicals and red blood cells, metabolism
and maintenance of blood-sugar levels.
Where to get it: Commonly found in fortified cereals, legumes, meat, poultry, fish and some fruits and
vegetables.
Don’t exceed (daily): 100 mg
What you need to know: Clinical trials don’t support claims that B6 may reduce carpal tunnel syndrome, PMS
depression and heart problems. Also, too much B6 can cause nerve damage.
Vitamin B12
How much to get daily: 2.4 mcg
Why you need it: B12 helps maintain healthy nerve cells and red blood cells. It’s also needed to help make
DNA.
Where to get it: Whether you’re a vegetarian or meat eater, fortified cereal can give you all you need. Other
sources: fish, meats and dairy.
Don’t exceed (daily): No upper limit established
What you need to know: Some research shows B12 may protect against heart disease, depression and
Alzheimer’s, but the evidence isn’t strong. If you’re vegetarian and don’t eat fortified cereals, talk to your
doctor about a vitamin supplement.
Thiamine
How much to take daily: 1.1 mg
Why you need it: Nerves and muscles require it. Thiamine also helps the body convert food into energy and
supports normal growth.
Where to get it: Reach for fortified or whole-grain products such as rice, bread and ready-to-eat cereals. Some
other foods naturally rich in thiamine are oatmeal, flax, and sunflower seeds, brown rice, whole grain rye,
asparagus, kale, cauliflower, potatoes, oranges, liver (beef, pork, and chicken), and eggs
Don’t exceed (daily): No upper limit established
What you need to know: There are no known side effects of high doses of thiamine.
Riboflavin
How much to get daily: 1.1 mg
Why you need it: Riboflavin is vital for energy production and vision; it’s also needed for healthy skin and red
blood cells.
Where to get it: Milk, eggs, enriched cereals and grains, liver, as well as green vegetables are rich in it.
Don’t exceed (daily): No upper limit established
What you need to know: There are no known side effects of high doses of riboflavin.
Pantothenic acid
How much to take daily: 5 mg
Why you need it: This aids the production of cholesterol and hormones, and the metabolism of carbs, fats and
proteins.
Where to get it: It’s found in most plants and animal cells. Meat, potatoes, oats and tomato products are a
particularly good source.
Don’t exceed (daily): No upper limit established
What you need to know: There are no demonstrated health benefits from pantothenic acid supplements, which
may cause diarrhea if large amounts are ingested.
Selenium
How much to get daily: 55 mcg
Why you need it: Supports thyroid function and the immune system. Selenium is also involved in the synthesis
of antioxidant enzymes.
Where to get it: Grab a tuna sandwich or a handful of Brazil nuts. (Note: Selenium isn’t always added to
multivitamins, but most North Americans get enough through diet alone.)
Don’t exceed (daily): 400 mcg
What you need to know: One new study suggests that selenium supplementation (200 mcg per day) may
increase the risk of developing type 2 diabetes. Exceeding 400 mcg daily may lead to selenium toxicity,
symptoms of which include hair and nail brittleness. There is no evidence that selenium supplementation
decreases the risk of cancer in women, however one recent study showed it decreased the risk of prostate cancer
in men.
Iodine
How much to get daily: 150 mcg
Why you need it: Iodine is needed for the normal thyroid function.
Where to get it: Seafood is rich in it. So is table salt, which is iodized in the United States and Canada (77 mcg
of iodine per gram of salt).
Don’t exceed (daily): 1,100 mcg
What you need to know: There is no evidence that iodine supplementation has health benefits for normal,
healthy women. However, iodine is important during infancy, so pregnant and breastfeeding women should talk
to their health provider about getting enough iodine.
Phosphorus
How much to get daily: 700 mg
Why you need it: Supports the formation of bones and teeth, and is used by all cells in the body.
Where to get it: Meat and milk contain phosphorus.
Don’t exceed (daily): 4,000 mg
What you need to know: Most women get enough phosphorus through diet alone and don’t need to
supplement. Very high doses of phosphorus can cause calcium to deposit in certain organs, notably the kidney.
Copper
How much to get daily: 900 mcg
Why you need it: It’s used in the formation of connective tissue and the metabolism of iron.
Where to get it: Seafood, nuts and seeds, wheat bran cereals and whole grains all contain copper.
Don’t exceed (daily): 10,000 mcg
What you need to know: Too much copper can cause gastrointestinal pain, nausea and vomiting, although
copper toxicity is very rare.
Biotin
How much to get daily: 30 mcg
Why you need it: It helps the body metabolize carbs, fats and proteins.
Where to get it: Many foods contain some biotin, but liver, egg yolks and yeast are rich sources.
Don’t exceed (daily): No upper limit established
What you need to know: Biotin is not known to be toxic. It’s unclear how much biotin is needed to promote
optimal health and prevent chronic disease, so stick to this recommended dose—which is easily achieved
through diet alone.
Lutein
How much to get daily: Not established
Why you need it: This plant-derived carotenoid gets concentrated in the lens and retina of the eye.
Where to get it: Darkly coloured vegetables such as kale and spinach, fruits, eggs.
Don’t exceed (daily): No upper limit establishedWhat you need to know: The benefits of lutein, such as
protection against age-related macular degeneration and cataracts, are still speculative. But it can’t hurt to get it
from power foods such as kale and spinach.
Table: RDAs and ULs for Vitamins and Minerals
The Institute of Medicine has determined upper limits for 24 nutrients. This table only applies to adults age 19
or older. It also does not apply to women who are pregnant or breastfeeding, because they have different
nutritional requirements. Anyone who is under 19, pregnant, or breastfeeding should check with a doctor before
using supplements.
Vitamin
or
Mineral
Recommended
Dietary
Allowance (RDA)
or Adequate
Intake (AI)
Upper Tolerable Limit
(UL)
The highest amount
you can take
without risk
Nutrients with
AIs are marked
with an (*)
Boron
Calcium
Not determined.
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Chloride



Choline
(Vitamin
B
complex)
Copper
Fluoride


Age 1-3: 700
mg/day
Age 4-8:
1,000 mg/day
Age 9-18:
1,300 mg/day
Age 19-50:
1,000 mg/day
Women age
51+: 1,200
mg/day
Men age 71+:
1,200 mg/day
20 mg/day


Age19-50: 2,500
mg/day
Age 51 and
up:2,000 mg/day
Age 19-50:
2,300 mg/day
Age 50-70:
2,000 mg/day
Age 70 and
older: 1,800
mg/day
3,600 mg/day
Age 70 and
older: 1,800
mg/day
Women: 425
mg/day *
3,500 mg/day
900 micrograms/day 10,000 micrograms/day


Men: 4
mg/day *
Women: 3
10 mg/day
mg/day *
Folic Acid 400 micrograms/day 1,000 micrograms/day
(Folate)
This applies only to
synthetic folic acid in
supplements or
fortified foods. There
is no upper limit for
folic acid from
natural sources.
Iodine
Iron
150 micrograms/day 1,100 micrograms/day
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Magnesium




Manganese


Men: 8
mg/day
Women age
19-50: 18
mg/day
Women age
51 and up: 8
mg/day
45 mg/day
Men age 1930: 400
mg/day
Men age 31
and up: 420
mg/day
Women age
19-30: 310
mg/day
Women age
31 and up:
320 mg/day
350 mg/day
Men: 2.3
mg/day *
Women: 1.8
mg/day*
Molybdenum 45 micrograms/day
Nickel
Not determined
Phosphorus 700 mg/day
Selenium
Sodium
55 micrograms/day

Age 19-50:
This applies only to
magnesium in
supplements or
fortified foods. There
is no upper limit for
magnesium in food
and water.
11 mg/day
2,000 micrograms/day
1.0 mg/day
Up to age 70: 4,000
mg/day Over age 70:
3,000 mg/day
400 micrograms/day
2,300 mg/day


1,500 mg/day
Age 51-70:
1,300 mg/day
Age 71 and
up: 1,200
mg/day
Vanadium Not determined
Vitamin A


Vitamin B3
(Niacin)
Vitamin B6


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

Vitamin C


Vitamin D
(Calcifero
l)


1.8 mg/day
Men: 3,000
IU/day
Women:
2,310 IU/day
10,000 IU/day
Men: 16
mg/day
Women: 14
mg/day
35 mg/day
This applies only to
niacin in supplements
or fortified foods.
There is no upper limit
for niacin in natural
sources.
Men age 1950: 1.3
mg/day
Men age 51
up:1.7
mg/day
Women age
19-50: 1.3
mg/day
Women age
51 up: 1.5
mg/day
100 mg/day
Men: 90
mg/day
Women: 75
mg/day
2,000 mg/day
Age 1-70: 15 100 micrograms/day
micrograms/d
ay
(4,000 IU)
(600 IU, or
international
units) *
Age 70 and
older: 20
micrograms/d
ay
(800 IU) *
Vitamin E
22.4 IU/day
(alphatocopher
ol)
Zinc
1,500 IU/day
This applies only to
vitamin E in
supplements or
fortified foods. There
is no upper limit for
vitamin E from
natural sources.


Men: 11
mg/day
Women: 8
mg/day
40 mg/day
Phytochemicals and phytonutrients Definition: Compounds in plants (apart from vitamins, minerals, and
macronutrients) that have a beneficial effect the body. There are over 10,000 of them, and they have effects
such as antioxidant, boosting the immune system, anti-inflammatory, antiviral, antibacterial, and cellular repair.
Highly colored vegetables and fruits tend to be highest in these chemicals, but tea, chocolate, nuts, flax seeds,
and olive oil are all excellent sources as well. Various families of plants tend towards certain families of
phytonutrients, for example, orange foods tend to have the caretenoid group.
Pronunciation: fy toe NOO tree ents; fy toe KEM i kels
Also Known As: Phytochemicals and phytonutrients are used interchangeably. They sometimes incorrectly
called "antioxidants" as a group.
Common Misspellings: phytonutrents
Examples: The lycopene in tomatoes and pink grapefruit, the anthocyanins in berries, and the flavanoids in
chocolate are all examples of beneficial phytonutrients. Many phytonutrient groups (e.g. flavanoids and lignins)
fall into a larger group called polyphenols.