Eating plenty of vegetables can help reduce your risk for many chronic diseases, including diabetes, heart disease, stroke and certain cancers. For example, one 2010 study found that eating just one extra serving of leafy greens a day reduced the risk of type 2 diabetes by 14 percent.
Fresh vegetables are a nutritional cornerstone, as most are very low in calories and net carbs while being high in beneficial fiber, vitamins, minerals and phytonutrients. Vegetables also contain a wide variety of antioxidants and other disease-fighting compounds.
Fresh vegetables are a nutritional cornerstone, as most are very low in calories and net carbs while being high in beneficial fiber, vitamins, minerals and phytonutrients. Vegetables also contain a wide variety of antioxidants and other disease-fighting compounds.
Phytochemicals found in plants have potent anti-inflammatory capacity and some even help in the elimination of carcinogens. Other plant chemicals regulate the rate at which your cells reproduce, remove old cells and maintain DNA.
Leafy greens, thanks to their high fiber content, also activate a gene called T-bet, which is essential for producing vital immune cells in the lining of your digestive tract.
These immune cells, called innate lymphoid cells (ILCs), help maintain balance between immunity and inflammation in your body and produce interleukin-22 (IL-22), a hormone that helps protect your body from pathogenic bacteria. ILCs even help resolve cancerous lesions and prevent the development of bowel cancers and other inflammatory diseases.
Studies have repeatedly shown that people with higher
vegetable intake have:
Leafy greens, thanks to their high fiber content, also activate a gene called T-bet, which is essential for producing vital immune cells in the lining of your digestive tract.
These immune cells, called innate lymphoid cells (ILCs), help maintain balance between immunity and inflammation in your body and produce interleukin-22 (IL-22), a hormone that helps protect your body from pathogenic bacteria. ILCs even help resolve cancerous lesions and prevent the development of bowel cancers and other inflammatory diseases.
Studies have repeatedly shown that people with higher
vegetable intake have:
Lower risks of high blood pressure and stroke |
Lower risks of certain types of cancer |
Reduced risk of kidney stones and bone loss |
Higher scores on cognitive tests |
Higher antioxidant levels |
Lower biomarkers for oxidative stress |
Lower risk for Alzheimer's disease |
Lower risk for eye diseases |
Significantly fewer digestive problems |
That said, some veggies are more beneficial than others. Kale, for example, has gained vegetable VIP status, in large part thanks to its 3-to-1 carbohydrate-to-protein ratio. This is an exceptionally high amount of protein for any vegetable, resulting in kale being viewed somewhat like "vegetarian beef."
Like meat, kale contains all nine essential amino acids needed to form the proteins within the human body, plus nine other non-essential ones for a total of 18. Unlike meat it does not have these amino acids in a high concentration. This makes it far more difficult to consume excess protein, which we know can activate mTOR and accelerate aging and chronic degenerative diseases. It also contains more omega-3 than omega-6, which is almost unheard of in nature.
Like meat, kale contains all nine essential amino acids needed to form the proteins within the human body, plus nine other non-essential ones for a total of 18. Unlike meat it does not have these amino acids in a high concentration. This makes it far more difficult to consume excess protein, which we know can activate mTOR and accelerate aging and chronic degenerative diseases. It also contains more omega-3 than omega-6, which is almost unheard of in nature.
Mustard is a big-time cancer fighter!
More recently, mustard greens (of which there are several popular varieties- some that I grow are in the photo above) have been gaining in favor. Mustard is a relative of cabbage, broccoli and radishes. Like kale and collard greens, steamed mustard greens have potent cholesterol-lowering ability, courtesy of its ability to bind bile acids. Bile acids are composed of cholesterol, so this binding activity helps reduce your cholesterol level by boosting excretion. Mustard greens are also high a phytonutrient called glucosinolate, a plant chemical that your body converts into isothiocyanates (ITCs), which have anti-cancer properties. In fact, studies suggest cancer protection is a primary benefit of mustard greens.
All cruciferous vegetables have long been known to contain glucosinolates, but it's recent research that's made us realize how valuable mustard greens are in this regard.
The cancer protection we get from mustard greens may be largely related to two special glucosinolates found in this cruciferous vegetable: sinigrin and gluconasturtiian.
Sinigrin can be converted into allyl-isothiocyanate (AITC) and gluconasturtiian can be converted into phenethyl-isothiocyanate (PEITC). Both AITC and PEITC have well-documented cancer-preventive and anti-inflammatory properties.
In addition to its anti-inflammatory and antioxidant activity, mustard greens also help protect against cancer by supporting your body's detoxification systems. Some of the nutrients in mustard help boost phase 1 detoxification while sulfur-containing compounds aid phase 2 detoxification. Steamed mustard greens also have an impressive nutritional profile, providing a whopping 922 percent of your RDI for vitamin K, 96 percent of your vitamin A, and 47 percent of your vitamin C per cup (140 grams).
More recently, mustard greens (of which there are several popular varieties- some that I grow are in the photo above) have been gaining in favor. Mustard is a relative of cabbage, broccoli and radishes. Like kale and collard greens, steamed mustard greens have potent cholesterol-lowering ability, courtesy of its ability to bind bile acids. Bile acids are composed of cholesterol, so this binding activity helps reduce your cholesterol level by boosting excretion. Mustard greens are also high a phytonutrient called glucosinolate, a plant chemical that your body converts into isothiocyanates (ITCs), which have anti-cancer properties. In fact, studies suggest cancer protection is a primary benefit of mustard greens.
All cruciferous vegetables have long been known to contain glucosinolates, but it's recent research that's made us realize how valuable mustard greens are in this regard.
The cancer protection we get from mustard greens may be largely related to two special glucosinolates found in this cruciferous vegetable: sinigrin and gluconasturtiian.
Sinigrin can be converted into allyl-isothiocyanate (AITC) and gluconasturtiian can be converted into phenethyl-isothiocyanate (PEITC). Both AITC and PEITC have well-documented cancer-preventive and anti-inflammatory properties.
In addition to its anti-inflammatory and antioxidant activity, mustard greens also help protect against cancer by supporting your body's detoxification systems. Some of the nutrients in mustard help boost phase 1 detoxification while sulfur-containing compounds aid phase 2 detoxification. Steamed mustard greens also have an impressive nutritional profile, providing a whopping 922 percent of your RDI for vitamin K, 96 percent of your vitamin A, and 47 percent of your vitamin C per cup (140 grams).
Mustard also contain a number of valuable
antioxidant compounds, such as:
Ideally, you'll want to incorporate 1.5 cups of mustard greens into your meals at least two to three times per week. An even better goal would be 2 cups, four to five times a week, although you could mix it up by including other cruciferous veggies as well.
antioxidant compounds, such as:
- Hydroxycinnamic acid, shown to inhibit human lung adenocarcinoma cells and effectively combating multiple-drug resistant Mycobacterium tuberculosis. It also has antimalarial activity and much more
- Quercetin, an important free radical fighter
- Isorhamnetin, shown to induce apoptosis (cell death) in certain cancer cells. It may also have particular benefits for inflammatory skin conditions
- Kaempferol, which has hypoglycemic, antioxidant, anti-inflammatory, antimicrobial, cardioprotective and neuroprotective effects, and more.
Ideally, you'll want to incorporate 1.5 cups of mustard greens into your meals at least two to three times per week. An even better goal would be 2 cups, four to five times a week, although you could mix it up by including other cruciferous veggies as well.
!Mustard Seeds Have Medicinal Qualities Too!
Every part of the mustard plant can be used, including the roots, seeds and leaves. The seeds in particular have a long history of use in Chinese medicine. Abscesses, bronchitis, asthma, colds, rheumatism, toothaches, aches and pains, bladder inflammation, ulcers and various gastrointestinal ailments are among the many historical uses of mustard seed, often in the form of a mustard plaster or poultice, which is applied topically. Historically, mustard was also used in baths to alleviate inflammation, as it helps increase blood flow.
Mustard seeds — which are commonly used to make the yellow condiment we all recognize as "mustard" — are a good source of phosphorous, iron, calcium, zinc, magnesium and manganese.
Every part of the mustard plant can be used, including the roots, seeds and leaves. The seeds in particular have a long history of use in Chinese medicine. Abscesses, bronchitis, asthma, colds, rheumatism, toothaches, aches and pains, bladder inflammation, ulcers and various gastrointestinal ailments are among the many historical uses of mustard seed, often in the form of a mustard plaster or poultice, which is applied topically. Historically, mustard was also used in baths to alleviate inflammation, as it helps increase blood flow.
Mustard seeds — which are commonly used to make the yellow condiment we all recognize as "mustard" — are a good source of phosphorous, iron, calcium, zinc, magnesium and manganese.
A note of caution: Some states view mustard as an invasive weed and have imposed restrictions on where and how you're allowed to grow it, so be sure to check with your County Extension agent to find out if any restrictions apply before you plant them in your garden.
Happy Gardening!!
Happy Gardening!!
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