Healthy Vegatables For
Healthy Living Pt 2
Veggies boast so many nutritional benefits that it is
difficult to isolate which ones are better than others.
Kale is a cruciferous vegetable that is excellent in the
fight against heart disease and is not as widely talked about
in the vegetable family, as it should be. Kale is very high in
vitamin C content as well as beta-carotene.
Both of these are effective at decreasing the negative
effects of bad cholesterol in the blood known as HDL. But that
is not all. Kale is also rich in fiber, vitamin B6 and the
minerals copper, potassium and manganese.
Pumpkins are not just for Halloween. This colorful vegetable
is rich in beta-carotene and is full of fiber, which is similar
to its cousins, the butternut winter squash and Hubbard winter
Pumpkins and winter squash are particularly beneficial in
reducing the risk of cataracts in women. A study done at
Harvard University showed that women who ate both fruits and
vegetables on a regular basis that are very high in beta
carotene have a 39 percent lower incidence of developing
cataracts than do women who consume much less beta carotene
Green peppers are good at fighting cancer but an even better
choice is red bell peppers. Not only do red bell peppers help
to prevent various cancers but they are also chocked full of
extra amounts of beta-carotene. Red bell peppers are rich in
potassium and vitamin C and have excellent antioxidant
Not only that but red bell peppers are effective at fighting
cancer because they reduce the development of such things as
Nitrosamines develop in the body as a result of eating foods
that contain nitrites such as bacon for example. It is
important to limit your consumption of foods that contain
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Spinach is full of many different kinds of vitamins and
minerals and its antioxidants properties are almost off of the
charts. Spinach is a vegetable that women in particular should
eat a lot of because it is rich in folic acid which reduces the
risk of neural tube birth defects such as spina bifida but it
also helps to protect against the precursor to cervical cancer,
which is cervical dysplasia. Studies looking further into the
benefits of spinach for women have found that women who eat
spinach regularly or every day on average are 43 percent less
likely to end up having a stroke than are women who eat spinach
once in the course of a month or less than that.
White and red potatoes contain plenty of fiber
and beta-carotene but sweet potatoes boost even higher
quantities of both. In a study done at Harvard University it
was found that females who ate 15 to 20 milligrams of
beta-carotene on a daily basis showed a lower risk of having a
heart attack (a 39 percent less risk) than did women who ate
roughly less than 6 milligrams of beta-carotene on a daily
basis. There is 13 milligrams of beta-carotene contained in a
half a cup of mashed sweet potatoes.
Certain foods aid the liver and help to
clear up the acne seen on our skin. One vitamin
that is good for clearing up skin problems like
acne are beta-carotenes or vitamin A.
Foods such as apricots, yams, cantaloupe,
carrots, spinach, kale and parsley are good
sources of vitamin A.
Tomatoes contain an important chemical called
lycopene and this is believed to help prevent a variety of
different cancers from starting. Lycopene is also found in red
grapefruit. Tomatoes also contain hearty quantities of vitamins
A and C as well as potassium and fiber.