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The World Healthiest Foods

By Kyle J. Norton

All article and E books written by Kyle J. Norton are for information and education only,

please consult with your doctor and related field specialist before applying.

Part II – Vegetables

Vegetables - Avocado

The World Healthiest Foods By Kyle J. Norton All article and E books written by Kyle

I. Definition

Avocados are a commercially valuable fruit and are cultivated in tropical climates throughout the world, it is a green-skinned, pear-shaped fruit that ripens after harvesting and native to the Caribbean, Mexico, South America and Central America, belonging to the flowering plant family Lauraceae.

II. Nutritional Supplements

  • 1. Vitamin K

  • 2. Dietary fiber

  • 3. Vitamin B6

5.

Folate

  • 6. Copper

  • 7. Potassium

  • 8. Amino acid

  • 9. Others

  • a) Vitamin A

  • b) Vitamin B1, B2, B3, B12

  • c) Vitamin D

  • d) Vitamin E

  • e) Carotenoid

  • f) Pantothenic acid

  • g) Calcium

  • h) Chromium

 
  • i) Etc.

III. Benefits

1.

Beta-Sitosterol

  • a) Heart diseases

The chemical compound Beta-Sitosterol is found effectively reducing the bad cholesterol and leaving the good cholesterol untouched by inhibiting the amount our body can absorb, thus reducing the risk of plague building up in the arterial walls, leading to heart diseases.

  • b) It also enhances the immune function infighting against inflammation and release pain

for people with enlarged prostate.

  • 2. Antioxidants

Antioxidant found in avocado can prevent oxidation causes of forming free radical, thus enhancing the replication of DNA and proper cell division, reducing thr risk of irregular cells growth form of tumors and cancer.

  • 3. Water retention

The mineral of potassium in avocado improve the ration of potassium and sodium that is always necessary for the functioning of lymphatic in regulating the body fluid, thus reducing the risk of fluid cause of swelling.

  • 4. Vision health

Since it contains a measurable amount of beta carotene beside is important antioxidant with benefits mentioned above, it also prevent night blindness and other eye problems by converting into retinol that is referred to as provitamin A carotenoids.

  • 5. Skin care

It also helps in treating psoriasis by slowering the life cycle of your skin cells that cause build-up of dead cells on the surface of the epidermis.

6.

Etc.

VI. Side effects

  • 1. It can cause skin side effect in certain people with hypersensitivity to latex, leading to

symptoms of reddening of the skin, itching, hives, or eczema.

  • 2. Liver damage

Certain types of avocado oil may cause liver damage.

  • 3. Breastfeeding some varieties of avocado may be unsafe during breastfeeding.

  • 4. Drugs Avocado may decrease the effect of "blood thinning" or anti-inflammatory

medications.

  • 5. Etc.

Vegetables - Asparagus (Asparagus officinalis)

6. Etc. VI. Side effects 1. It can cause skin side effect in certain people with

Asparagus

Asparagus is a flowering plant belong to species the genus Asparagus, native to the

western coasts of northern Spain, north to Ireland, Great Britain, and northwest Germany, northern Africa and western Asia. Asparagus has been used from early times as a vegetable and medicine, because of its delicate flavour and diuretic properties.

Nutritional Supplements

1.

Vitamin K

2.

Folate

3.

Vitamin C

4.

Vitamin A

5.

Vitamin B Complex

a)

Vitamin B1

b)

Vitamin B2

c)

Vitamin B3

d)

Vitamin B6

6.

Fiber

7.

Manganese

8.

Copper

9.

Phosphorus

10.

Potassium

11.

Protein

12.

Etc.

Health benefits

  • 1. Oxygen transportation

Since it contains measurable of amount of iron and copper, it enhances the production of

red blood cells and formation of hemoglobin that is important for the absorption of oxygen and promote the circulatory functioning in oxygen transportation to the needs of body cells.

  • 2. Lymphatic function

Since it contains high amount of potassium, it increases lymphatic function in regulating body's fluids by balancing the ration of sodium in the body, thus reducing the risk of fluid retention cause of swelling.

  • 3. Vitamin C Asparagus contains high amount of vitamin C, that not only helps to

improve the digestive system in absorbing nutrient but also reduces the risk of breaking

off of capilliary.

  • 4. Immune function

Asparagus contains some kinds of antioxidant that help to improve the immune system in

fighting against the forming of radicals, thus promoting synthesis DNA and regulates cell division.

  • 5. Fiber

Fiber beside is essential for maintaining the secreting of waste easily, it also enhance the

pancreas function in proper secreting insulin to covert carbohydrate to energy, by releasing glucose slowly into bloodstream.

Side effects

It may cause allergy and temporarily smelly urination.

Vegetables - Beet (Beta vulgaris)

Side effects It may cause allergy and temporarily smelly urination. Vegetables - Beet (Beta vulgaris) <aR ecommended Reading Beet Beet is best known as the beetroot or garden beet and belong to the amaranth family. It is a perennial plant with leafy stems growing to 1–2 m tall. Nutritional Supplement 1. Energy 2. Carbohydrates 3. fiber " id="pdf-obj-4-8" src="pdf-obj-4-8.jpg">

Recommended Reading

Beet

Beet is best known as the beetroot or garden beet and belong to the amaranth family. It is a perennial plant with leafy stems growing to 1–2 m tall.

Nutritional Supplement

  • 1. Energy

  • 2. Carbohydrates

4.

Protein

  • 5. Vitamin A

  • 6. Beta-carotene

  • 7. Trytophan

  • 8. Thiamine (Vitamin B1)

  • 9. Riboflavin (Vitamin B2)

    • 10. Niacin (Vitamin B3)

    • 11. Pantothenic acid (Vitamin B5)

    • 12. Vitamin B6

    • 13. Folate (Vitamin B9)

    • 14. Vitamin C

    • 15. Calcium

    • 16. Iron

    • 17. Magnesium

    • 18. Copper

    • 19. Phosphorus

  • 20. Potassium

  • 21. Zinc

  • 22. Magnesium

  • 23. Betacyanin

  • 24. Betaine

  • 25. Etc.

Health benefits

  • 1. Heart diseases

Beet fiber reduces bad cholesterol (LDL)by binding to them and expelling through digestive process, thus decreasing the risk of cholesterol plaque building up in the arterial walls. Other than that, beet also contains betaine that helps to lowers the levels of homocysteine, which is harmful to the blood vessels.

  • 2. Prevent birth defect

Beet contains measurable amount of folate, the vitamin B complex, which is essential to

prevent neural tube defects by enhancing its functioning in synthesizing and repairing DNA aiding rapid and proper cell division and growth.

  • 3. Cancer prevention

Since beetroot contains high amount of antioxidants that help to improve the immune function in fighting the forming of free radicals, by enhancing the proper cell replication and division, that reduce the risk of tumors and cancers.

  • 4. Red blood cells

Iron helps to deliver oxygen ans nutrients to the body cells need due to its functioning of

the production of red blood cells and formation of hemoglobin of that enhances the absorption of oxygen from the lung.

color. The pigment is considered as a powerful agent in reducing inflammation and slowing down tumor proliferation.

6. Etc. Side effects 1. Oxalates Oxalates in the beet can cause kidney and gallbladder problem.
6.
Etc.
Side effects
1.
Oxalates
Oxalates in the beet can cause kidney and gallbladder problem. People with above
diseases should contact their doctor before consuming.
2.
Increase the risk of lowering calcium absorption for people with weak digestive
system.
3.
Etc.
Vegetables - Sweet Peppers (Capsicum Annuum)
Sweet Pepper
or Bell Pepper
Sweet pepper is a species of Capsicum Annuum and contains different color, including
red, yellow and orange, native to Mexico, Central America and northern South America.
Nutritional Supplements
1.
Carbohydrates
2.
Sugars
3.
Dietary fiber
4.
Fat

6.

Thiamine (VitaminB1)

  • 7. Riboflavin (Vitamin B2)

  • 8. Niacin (Vitamin B3)

  • 9. Pantothenic acid (Vitamin B5)

10.

Vitamin B6

11.

Folate (Vitamin B9)

12,. Vitamin C

13,. Calcium

14.

Iron

15.

Magnesium

16.

Phosphorus

17.

Potassium

18.

Zinc

19.

Molybdenum

20.

Vitamin E

21.

Copper

22.

Typtophan

23.

Etc.

Health Benefits

  • 1. Molybdenum It is an antioxidant, beside it is important in protein synthesis and

carbohydrates and fats metabolism, it also helps to break down destructive substances,

such as nitrosamines and sulfite toxins, thus preventing the risk of cancer.

  • 2. Antioxidant

The antioxidants in sweet pepper also helps the body in fighting against the forming of free radicals by enhancing the immune system in regulating the proper cell division ans DNA replication.

  • 3. Diabetes.

Sweet pepper contains high amount fiber that helps to release the glucose into blood stream slowly, that reduces the risk of pancreas stress and prevent insulin sensitive causes of type II diabetes.

  • 4. Nervous system

Sweet pepper contain high amount of typtophan which helps to synthesize the proteins for the brain cells need, thus reducing the risk of nervous tension causes of loss of appetite, insomnia, mood change, etc.

  • 5. Cholesterol

Sweet peppers beside has evaluated antioxidant activity, free-radical scavenging capability and it also reduces the oxidation of cholesterol and omega 3 fatty acid DHA during heating and cooking, thus preventing the plaque building up on the arterial walls.

Side Effects

  • 1. Burning sensation on the skin,

  • 2. Coughing, sneezing, teary eyes and a scratchy throat.

  • 3. Vomiting and/or stomach pain

  • 4. Etc.

Vegetables - Broccoli (Calabrese cultivar)

Side Effects 1. Burning sensation on the skin, 2. Coughing, sneezing, teary eyes and a scratchy

Broccoli

Broccoli is a mustard/cabbage plant, belong to the family Brassicaceae. It has large flower heads, usually green in color and the mass of flower heads is surrounded by leaves and evolved from a wild cabbage plant on the continent of Europe.

Nutritional Supplements

  • 1. Carbohydrates

  • 2. Sugars

  • 3. Dietary fiber

  • 4. Omega 3 fatty acid

  • 5. Protein

  • 6. Beta-carotene

  • 7. Lutein and

  • 8. Zeaxanthin

10.

Riboflavin (Vitamin B2)

11.

Niacin (Vitamin B3)

12.

Pantothenic acid (B5)

13.

Vitamin B6

14.

Folate (Vit. B9)

15.

Vitamin C

16.

Calcium

17.

Tryptophan

18.

Iron

19.

Magnesium

20.

Phosphorus

21.Potassium

22.

Zinc

23.

Etc.

health Benefits

1.

Cancer

Protect against all types of cancer due to its similar structure (phytonutrients) like other

cruciferous vegetables.

2.

Free radicals

It helps to fight against the forming of free radical by detoxification and cleansing the toxins accumulated in the body

3.

Diabetes

Since it contains high amount of fiber, it helps to improve the digestive system in carbohydrate metabolism by releasing the sugar slowly into blood stream that reduces the pancreas stress cause of insulin sensitive.

4.

Protect skin against ultra violet sun light

Since it contains high amount of vitamin K, it helps to protect the underlayer of skin and

prevent the skin damage caused by ultra violet sun light. Vitamin K also has a coagulative effect.

5.

Immune system

Broccoli contains high amount of antioxidant that helps the immune system in fighting

against foreign invasion of virus and bacteria cause of infection and inflammation.

6.

Etc.

Side effects

1.

People who has over production of IgM immunoglobulins which makes blood thicken

should talk to their doctor before in taking high amount of broccoli.

2.

Allergic reaction??

Vegetables - Brussels sprouts (Brassica oleracea)

Vegetables - Brussels sprouts (Brassica oleracea) <a href=R ecommended Brussels sprouts Brussels sprout is a spcies of wild cabbage (Brassica oleracea), belong to the family of Brassicaceae and was cultivated since ancient Rome. Nutritional Supplements 1. Carbohydrates 2. Sugars 3. Fiber 4. Omega 3 Fatty acid 5. Protein 6. Vitamin A 7. Thiamine (Vitamin B1) 8. Riboflavin (Vitamin B2) 9. Niacin (Vitamin B3) 10. Pantothenic acid (Vitamin B5) 11. Folate (Vitamin B9) 12. Vitamin C 13. Vitamin E 14. Vitamin K 15. Calcium 16. Copper 17. Iron 18. Magnesium 19. Manganese 20. Phosphorus " id="pdf-obj-10-4" src="pdf-obj-10-4.jpg">

Recommended

Brussels sprouts

Brussels sprout is a spcies of wild cabbage (Brassica oleracea), belong to the family of Brassicaceae and was cultivated since ancient Rome.

Nutritional Supplements

  • 1. Carbohydrates

  • 2. Sugars

  • 3. Fiber

  • 4. Omega 3 Fatty acid

  • 5. Protein

  • 6. Vitamin A

  • 7. Thiamine (Vitamin B1)

  • 8. Riboflavin (Vitamin B2)

  • 9. Niacin (Vitamin B3)

10.

Pantothenic acid (Vitamin B5)

11.

Folate (Vitamin B9)

12.

Vitamin C

13.

Vitamin E

14.

Vitamin K

15.

Calcium

16.

Copper

17.

Iron

18.

Magnesium

19.

Manganese

20. Phosphorus

21 Potassium

  • 22. Sodium

  • 23. Zinc

  • 24. Etc.

Benefits

  • 1. Antioxidants

Since it contain phyto-nutrient and antioxidant such as sulforaphane and vitamin A and C, it helps to improve the immune system in fighting against the forming of free radicals,

thus decreasing the risk of irregular cell growth, including tumour and cancer.

  • 2. Body cleansing and detoxification.

Brussels sprouts, contains niacin, vitamin B1 and vitamin C that play a major role, acting

as cofactors for many enzyme systems including those of liver detoxification, in cleansing the body toxins.

  • 3. Rheumatoid arthritis

Brussels sprout contains high amount of antioxidants that enhances the immune system fighting against infectious agents such as viruses, bacteria, fungi, thus reducing the risk of chronic inflammation of the joints.

  • 4. Heart disease and stroke

Brussels sprout contains high amount of fiber which helps to bind the bad cholesterol from forming plague attached to the arterial walls, thus reducing the risk of heart diseases and stroke.

  • 5. Folate (Vitamin B9)

Folate can help prevent serious birth defects, by preventing the neural tube defect causes of neural tube fails to close completely during the early weeks of pregnancy, causing to severe physical disabilities and developmental delay.

  • 6. Etc.

Side Effects

  • 1. Allergic effect

  • 2. Mild oxalates can cause health problem for people with untreated kidney and

gallbladder diseases.

  • 3. Overcooking causes the releases sulfurous odor, dislike by some people.

  • 4. No other known side effect.

Vegetables - Cabbage (Brassica oleracea)

Cabbage Cabbage is a spicies of Brassica oleracea belong to the family Brassicaceae (or Cruciferae), native

Cabbage

Cabbage is a spicies of Brassica oleracea belong to the family Brassicaceae (or Cruciferae), native to the Mediterranean region along the seacoast. It has a short stem of which is crowded a mass of leaves, usually green but in some varieties, it may be red or purplish.

Nutritional Supplements

  • 1. Carbohydrates

2.Fibers 3. Omega 3 fatty acid

  • 4. Protein

  • 5. Viamin A

6.Thiamine (Vitamin B1)

  • 7. Riboflavin (Vitamin B2)

  • 8. Niacin (Vitamin B3)

  • 9. Pantothenic acid (B5)

10.Vitamin B6

11.

Folate (Vitamin B9)

12.

Vitamin C

13.

Calcium

14.I ron

15.

Magnesium

16.

Phosphorus

17.

Potassium

19. Zinc

20. Etc.

Health Benefits

  • 1. Anti-inflammation

Cabbage contains anti inflammatory properties due high amount of vitamin C, It also

contains significant amounts of glutamine, and an amino acid.

  • 2. Papillomatosis

Cabbage is used as foods to treat recurrent respiratory papillomatosis, due to high amount of I3C (indole-3-carbinol,).

  • 3. Thyroid function

It also increases secretion of thyroid stimulating hormone by inhibiting the production of

the thyroxine and triiodothyronine.

  • 4. Phytonutrients

Phytonutrients in cabbage also help to cleanse and detoxification.

  • 5. Indole-3-carbinol

Cabbage enhances Gastrointestinal Health thus reducing the risk of colon cancer due to high amount of sulforaphane and indole-3-carbinol.

  • 6. Omega 3 fatty acid

It also reduces the risk of cardiovascular diseases by controlling the secretion of bad

cholesterol, due to high amount of Omega 3 fatty acid.

  • 7. Etc.

Side effects

No Known side effect.

Vegetables - Common Fig or Fig (Ficus carica)

<a href=F ig Figs a species of F. carica, belong to the family Moraceae. It is a deciduous shrub, native to Southeast Asia. The tree can grow to a height of 33 ft and the fruit can be as large as 2.0 inches Nutritional Supplements 1. Carbohydrates 2. Sugars 3. Fiber 4. Fat 5. Protein 6. Thiamine (Vitamin B1) 7. Riboflavin (Vitamin B2) 8. Niacin (Vitamin B3) 9. Pantothenic acid (Vitamin B5) 10. Vitamin B6 11. Folate (Vit. B9) 12. Vitamin C 13. Calcium 14. Iron 15. Magnesium 16. Phosphorus 17. Potassium 18. Zinc 19. Etc. Health Benefits 1. Fiber " id="pdf-obj-14-2" src="pdf-obj-14-2.jpg">

Fig

Figs a species of F. carica, belong to the family Moraceae. It is a deciduous shrub, native to Southeast Asia. The tree can grow to a height of 33 ft and the fruit can be as large as 2.0 inches

Nutritional Supplements

  • 1. Carbohydrates

  • 2. Sugars

  • 3. Fiber

  • 4. Fat

  • 5. Protein

  • 6. Thiamine (Vitamin B1)

  • 7. Riboflavin (Vitamin B2)

  • 8. Niacin (Vitamin B3)

  • 9. Pantothenic acid (Vitamin B5)

    • 10. Vitamin B6

    • 11. Folate (Vit. B9)

    • 12. Vitamin C

    • 13. Calcium

    • 14. Iron

    • 15. Magnesium

    • 16. Phosphorus

    • 17. Potassium

    • 18. Zinc

    • 19. Etc.

Health Benefits

Fiber helps to treat constipation due to its laxative effect as a result of high amount of fiber which binds the hardening waste in the large intestine.

  • 2. Antioxidants

Common fig ontains high amount of antioxidants that help to fight against forming of free radical and regulate cell growth.

  • 3. Cancers

It also prevents cancers due to high amount of flavonoid by enhancing the immune

system in fighting against the improper cells division and DNA replication

  • 4. Bioflavonoids

Acts as capillary stabilizing agents due to it high amount of bioflavonoids by

strengthening the capillaries' wall that allows the oxygen, hormones, nutrients, and antibodies to pass from the body's bloodstream to individual cells.

  • 5. High blood sugar

Common Fig helps to treat diabetes as a result of high amount fiber that helps to release

sugar slowly into blood stream with no causing stress of pancreas.

  • 6. Osteroporosis

Common Fig contains high amount of calcium that helps to increase bone density due to

high amount of magnesium which enhances the absorption of calcium

  • 7. Etc.

Side effects

  • 1. High amount of oxalate can cause kidney and bladder health problem for some people

and interfere with the absorption of calcium

  • 2. No other known side effect.

Vegetables - Carrots (Daucus carota)

Carrots Carrot can grow to 3ft tall. It is root vegetable with orange color normally, a

Carrots

Carrot can grow to 3ft tall. It is root vegetable with orange color normally, a sub specis of

Daucus carota, belongs to the family Apiaceae, native to Asian and Europe.

Nutritional Benefits

  • 1. Carbohydrates

  • 2. Sugars

  • 3. Fibre

  • 4. Fat

  • 5. Protein

  • 6. Vitamin A

  • 7. Thiamine (VittaminB1)

  • 8. Riboflavin (Vittamin B2)

  • 9. Niacin (Vittamin B3)

    • 10. Vitamin B6

    • 11. Folate (Vittamin B9)

    • 12. Vitamin C 13. Vitamin K

    • 14. Calcium

16.

Magnesium

  • 17. Molybdenum

  • 18. Phosphorus

  • 19. Potassium

  • 20. Sodium

  • 21. Etc.

Health benefits

  • 1. Antioxidant

Since it contains high amount of antioxidants, it improves the immune system in fighting against invasion of foreign substances and regulates the normal cell growth, thus decreasing the risk of cancer and tumor.

  • 2. Vision health

Since carrot contains high amount of vitamin A. it helps the eyes adjust to light changes by preventing night blind blindness by increasing the adaptability of the human eye to bright light and darkness.

  • 3. Carotene

Reseachers found that carotene helps to regulate or stabilize blood sugar by reducing the oxidated stress that elicits systemic inflammation and impairs pancreatic β cell insulin secretion,

  • 4. Colon cancer

Falcarinol, a compound in carrots falcarinol has the potential in benefiting colon cancer and leukemia, study showed.

  • 5. Weight loss

Since it contains high amount of fiber, it makes the stomach feeling fullness longer, thus

reducing the risk food craving.

  • 6. Etc.

Side Effects

  • 1. Over consumption of carrots can cause a benign condition of the skin turns orange.

  • 2. Since it is a root vegetable, people with weakened kidney should consult with their

doctor before consuming.

  • 3. Etc.

Vegetables - Cauliflower (Brassica Oleracea)

Cauliflower Cauliflower is the species Brassica oleracea, including cabbage, brussels sprouts, kale and broccoli , belong

Cauliflower

Cauliflower is the species Brassica oleracea, including cabbage, brussels sprouts, kale and broccoli , belong to the family Brassicaceae, native to Italy.

Nutritional Supplements

Nutritional Supplements

  • 1. Carbohydrates

  • 2. Sugars

  • 3. Fiber

  • 4. Omega 3 fatty acid

  • 5. Protein

  • 6. Thiamine (Vitamin B1)

  • 7. Riboflavin (Vitamin B2)

  • 8. Niacin (VitaminB3)

  • 9. Pantothenic acid (B5)

10.

Vitamin B6

11.

Folate (Vitamin. B9)

12.

Vitamin C

13.

Vitamin K

14.

Calcium

15.

Iron

16.

Magnesium

17.

Phosphorus

18.

Potassium

19.

Tryptophan

20.

Zinc

21.

Etc.

Health benefits

1.

Liver cancer

Cauliflower contains high amount of glucosinolates and sulfurophane which are potent

inducers of protective enzymes that provide defence against cancer-causing chemicals, thus reducing the risk of developing liver cancer.

It also inhibits estrogen due to the compound indole-3-carbinol and sulfurophane, thus preventing the growth of tumor and cancer, including Prostate, Lung, Colorectal and Ovarian cancers.

  • 3. Antioxidants

Cauliflower improves the immune function in fighting against the forming of free radical

due to its high amount of phytonutrients.

  • 4. Rheumatoid Arthritis

Cauliflower contains high amount of Vitamin C that plays a role in the production of collagen, an important protein found in bones and joints that helps reduce the risk of infection and inflammation.

  • 5. Heart diseases

Omega 3 fatty acid helps to balance the ratio of fatty acid that reduces the risk of bad

cholesterol forming of plagues that cause thickening and hardening of arterial wall, causing heart diseases.

  • 6. Etc.

Side effects

  • 1. Excessive intake of these cauliflower may cause health problems to some people who

are susceptible to purine-related problems.

  • 2. Also, purine can cause forming of kidney stone

  • 3. Etc.

Vegetables - Celery (Apium graveolens)

It also inhibits estrogen due to the compound indole-3-carbinol and sulfurophane, thus preventing the growth ofC elery Celery is a species of Apium graveolens, belong to the family Apiaceae. It is cultivated " id="pdf-obj-19-34" src="pdf-obj-19-34.jpg">

Celery

Celery is a species of Apium graveolens, belong to the family Apiaceae. It is cultivated

all around the globe as a vegetable. Celery can grow to 1/2 m tall with stalks (leaf on the top) arranging in a conical shape joined at a common base.

Nutritional Supplements

1.

Carbohydrates

2.

Sugars

3.

Fiber

4.

Fat

5.

Protein

6.

Water

7.

Vitamin A

8.

Vitamin B1

9.

Vitamin B2

10.

Vitamin B6

11.

Vitamin C

12.

Vitamin K

13.

Folate

14.

Calcium

15.

Manganese

16.

Magnesium

17.

Phosphorus

18.

Potassium

19.

Iron

20.

Sodium

21.

Etc.

Health benefits

1.Phthalide

Phthalide, a unique compound of celery helps to relax and smooth muscles in the vessel walls that dilates and allows blood to flow more easily, lessening the risk of hypertension.

  • 2. Weight loss

Celery contains high amount fiber which makes the stomach feeling fullness, thus

reducing the urge of food craving.

  • 3. Amenorrhea

Celery contains apiol which has been used, as essential oil to treat menstrual disorders

cause of amenorrhea or absence of menstruation. Apiol is toxic in high doses, causing both liver and kidney damage.

  • 4. Immune function

High amount of vitamin C in celery helps to increase the immune function infighting

against the forming of free radicals, thus preventing inflammatory conditions causes of asthma, arthritis, etc. and irregular cell growth causes of tumor and cancer.

High amount of good fat in celery helps to enhance the immune system fighting against bad cholesterol oxidation, causing plaque building up on the bloods vessels, leading to heart diseases and stroke.

  • 6. Water retention

Celery has been used as diuretic enhancer due to high amount of potassium and calcium

which are required for our body in fluid regulation.

  • 7. Etc.

Side effects

  • 1. It may cause allergic effect for some people

  • 2. Since it is a powerful vegetable in lowering high blood pressure, people with low

blood pressure should consult with their doctor before eating high amount of celery,

according to traditional Chinese medicine.

  • 3. No other side effect is known.

Vegetables - Collard Greens (Brassica Oleracea)

High amount of good fat in celery helps to enhance the immune system fighting against bad

Collard Green

Collard Green is Aspecies of Brassica Oleracea, belongs to the family Brassicaceae with unknown origin. Today, the plant is cultivated commercially for its its thick, slightly bitter edible leaves.

Nutritional Supplements

  • 1. Carbohydrates

  • 2. Omega 3 Fatty Acid

  • 3. Protein

  • 4. Vitamin A

  • 5. Folate (Vitamin B9)

7.

Vitamin E

8.

Vitamin K

9.

Calcium

10.

Manganese

11.

Magnesium

12.

Potassium

13.

Iron

14.

Zinc

15.

Etc.

Benefits

1.

Antioxidants

Collard greens contains high amount of antioxidant not only help to improve immune system fighting against forming of free radicals and foreign invasion, but also protect

oxidation of DNA damage and irregular cell growth causes of tumor and cancer.

2.

Phytonutrient

Since it is belong the group of cruciferous vegetables, its phytonutrient help to enhance the propduction of plant base estrogen that not only reduces the estrogen produced by the women body by occupying the estrogen receptor sites, but also helps to protect peri- menopause and menopause symptoms.

3.

Osteroporosis

Promote strong bone due to enhancing the absorption calcium by maintaining the ratio of calcium and magesium.

4.

Emphysema

Emphysema is a disease of the lung's air sacs called alveoli. Researcher found that cigarette smoking on the lungs of mice causes the develop of emphysema if they had vitamin A deficiency.

5.

Cardiovascular health

Omega 3 fatty acid helps to balance the ratio of cholesterol that reduces the risk of

cholesterol building up cause of thickening of arterial wall, leading to heart diseases.

of cholesterol due to Omega 3 fatty acid thus reducing the risk of heart diseases and stroke.

6.

Etc.

Side Effects

1.

Collard green may causes oxilative effect for people with kidney diseases and reduce

our body in absorption of calcium

2.

No other side effect is known

Vegetables - Cucumbers (Cucumis Sativus)

Vegetables - Cucumbers (Cucumis Sativus) Cucumbers Cucumber plant is a spicies of Cucumis Sativus, belongs to

Cucumbers

Cucumber plant is a spicies of Cucumis Sativus, belongs to the family Cucurbitaceae and native to Western Asia. It is a creeping vine with roots in the ground and grows up with the support of frames.

Nutritional Supplements

1.

Carbohydrates

2.

Fiber

3.

Fat

4.

Protein

5.

Thiamine (Vitamin B1)

6.

Riboflavin (Vitamin B2)

7.

Niacin (Vitamin B3)

8.

Pantothenic acid (B5)

9.

Vitamin B6

10.

Folate (Vitamin B9)

11.

Tryptophan

12.

Molybdenum

13.

Vitamin C

14.

Vitamin K

15.

Calcium

16.

Iron

17.

Magnesium

18.

Manganese

19.Phosphorus

20. Potassium

21.

Zinc

  • 22. Etc.

Benefits

  • 1. Cardiovascular health

Fiber in cucumber helps to bind the bad cholesterol through waste secretion before they

can form plague to damage the arterial wall, causing heart diseases and stroke.

  • 2. Vitamin C

Vitamin C in cucumber beside is vital to strengthens the capillaries (small blood vessel) wall but also acts as an antioxidant in assisting immune system fighting again infection.

  • 3. Skin health

Cucumber promotes skin health due to the substance of silica and vitamin K by soothing

skin irritations, swelling and acting as coagulation in healing skin cut and wound.

  • 4. Erepsin

Erepsin found in cucumber is an enzyme that digests protein into amino acids produced by the intestinal glands in the ileum found in the intestinal juices, thus enhancing the digestive system in absorbing vital nutrients for the needs of the body.

  • 5. Herb medicine

In herb medicine, cucumber is considered as diuretic, thus increasing the function of

urinary secretion.

  • 6. Etc.

Side Effects

  • 1. Over consuming cucumbers may cause fluid and electrolyte disturbances.

  • 2. Since it is one of many cool foods, traditional Chinese medicine warns that pregnant or

breast-feeding women should avoid consuming cucumber.

  • 3. Etc.

Vegetables - Eggplant (Solanum Melongena)

Eggplant Eggplant is a species of S. melongena, belongs to the family Solanaceae and native to

Eggplant

Eggplant is a species of S. melongena, belongs to the family Solanaceae and native to India. The plant is believed has been cultivated in southern and eastern Asia since prehistory. It is famous with its deeply purple and the best eggplant can be found from August through October when it is in season.

Nutritional Supplements

  • 1. Carbohydrates

  • 2. Sugars

  • 3. Fiber

  • 4. Fat

  • 5. Protein

  • 6. Thiamine (Vitamin B1)

  • 7. Riboflavin (Vitamin B2)

  • 8. Niacin (Vitamin B3)

  • 9. Pantothenic acid (B5)

    • 10. Vitamin B6

    • 11. Folate (Vitamin B9)

    • 12. Vitamin C

    • 13. Tryptophan

    • 14. Manganese

    • 15. Calcium

    • 16. Copper

    • 17. Iron

    • 18. Magnesium

    • 19. Phosphorus

  • 20. Potassium

 

22. Etc.

Benefits

1.

Nasunin

Since its skin contain high amount of Nasunin, it is nogt only helps to protect the brain membrane being damaged as a result of forming of free radicals, but also prevents blood cholesterol from oxidation.

2.

Inflammation and infection

Its antioxidant also improve immune system infighting against foreign invasion of virus, bacteria and fungi.

3.

Antiangiogenic activities

Researcher found the eggplant has an antiangiogenisis property which helps to prevent cancer cells from growing and spreading by stopping the development of new blood vessels.

4.

Diabetes

Fiber and low soluble carbohydrate content of eggplant help to inhibit enzymes that provide a strong biochemical information in managing of type 2 diabetes by controlling glucose absorption.

5.

Flavonoid

Eggplant contains high amount of flavonoid which can improve the capillary forces and reduce the risk of cerebral blood clots by enhancing the vascular permeability of the capillary blood vessels.

6.

Etc.

Side Effects

1.

It may cause skin itching for some people after contacting.

2.

It may cause oral allergy syndrome in some cases, including itching mouth.

3.

Since it is oxalative, people with kidney disease should contact their doctor before

consuming.

4.

Consuming eggplant may reduce the absorption of calcium

5.

Eggplant contains certain amount of nicotine.

6.

It could affect the growth of unborn fetuses

Vegetables - Fennel (Foeniculum Vulgare)

Vegetables - Fennel (Foeniculum Vulgare) Recommended Reading <a href=The Superfood Library: 31 Superfood you must eat to gain Quality of Life, Health & Longevity Fennel Fennel is a species of Foeniculum Vulgare, belong to the family Apiaceae (Umbelliferae), and native to to the shores of the Mediterranean. It is now widely cultivated all around the globe to use as food and herb. Nutritional Supplements 1. Carbohydrates 2. Fiber 3. Protein 4. Thiamine (Vitamin B1) " id="pdf-obj-27-4" src="pdf-obj-27-4.jpg">

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Fennel

Fennel is a species of Foeniculum Vulgare, belong to the family Apiaceae (Umbelliferae), and native to to the shores of the Mediterranean. It is now widely cultivated all around the globe to use as food and herb.

Nutritional Supplements

  • 1. Carbohydrates

  • 2. Fiber

  • 3. Protein

5.

Riboflavin (Vitamin B2)

6.

Niacin (Vitamin B3)

7.

Pantothenic acid (B5)

8.

Vitamin B6

9.

Folate (Vitamin B9)

10.

Vitamin C

11.

Calcium

12.

Copper

13.

Iron

14.

Magnesium

15.

Molybdenum

16.

Phosphorus

17.

Potassium

18.

Zinc

19.

Etc.

Health Benefits

1.

Antioxidants

Since it contains high amount of phyto-nutrients with antioxidants, such as flavonoids rutin, quercitin, and various kaempferol glycosides, it optimizes the immune function in fighting against the forming of free radical and foreign bacteria and virus invasion, thus reducing the risk of irregular cell growth and anti inflammation and infection.

2.

Fiber

Fennel is rich in fiber, it not only helps to bind the bad cholesterol (LDL) and remove it thorugh waste expelling, thus reducing the risk of high cholesterol.

3.

Water retention

Fennel contains high amount of potassium that balances the ratio of sodium in the body,

thus enhancing the lymphatic function in regulating body's fluid.

4.

Galactagogue

Galactagofue in fennel is a substance that promotes lactation in humans, thus enhancing milk production for breast feel women.

5.

Digestive disorder,

When massaged into the abdomen, the essential oil of fennel helps ease abdominal

cramping and gas pains.

6.

Etc.

Side Effects

No, if not overdoses

Vegetables - Green beans (Phaseolus Sensu Stricto)

Vegetables - Green beans (Phaseolus Sensu Stricto) Green beans Green bean is a genus of Phaseolus

Green beans

Green bean is a genus of Phaseolus Sensu Stricto, containing 55 difference species, belong to the family Fabaceae and native to the New World tropics and grown in Europe for its attractive flowers and fleshy immature pods. It can be classified into two major groups, bush beans and pole beans.

Nutritional Supplements

1.

Carbohydrates

2.

Dietary fiber

3.

Omega 3 Fatty Acid

4.

Protein

5.

Vitamin A

6.

Vitamin B1

7.

Vitamin B2

8.

Vitamin B3

9.

Folate

10.

Vitamin C

11.

Vitamin K

12.

Magnesium

13.

Tryptophan

14.

Phosphorus

16.

Copper

  • 17. Iron

  • 18. Potassium

  • 19. Etc.

Health Benefits

  • 1. Vitamin K

Since it contains high amount of vitamin K, it enhances the

  • a) Bone density

A study by done by Vermeer, M H Knapen, and L J Schurger stated "it (vitamin K) was

shown that administration of 1-10 mg of Vitamin K is paralleled by a moderate increase in the serum markers for bone formation (osteocalcin and bone alkaline phosphatase), or by a slight decrease in the urinary hydroxyproline exceretion ( a marker for bone resorption), and by a reduction of urinary calcium loss. Most prominent effects were obtained in fast losers of calcium."

  • b) Antiaging

By protecting the under layer of skin membranes and stopping skin bleeding.

  • 2. Antioxidants

Since it contains high amount of antioxidant, it improves the immune function in fighting

against the forming of radicals and foreign invasion thus decreasing the risk of irregular

cell growth and inflammation and infection

Also the antioxidants of green bean also

.. prevents cholesterol oxidation, thus reducing the risk of heart diseases and stroke.

  • 3. Vitamin C

The high amounts of vitamin C, beside enhances the digestive system in absorbing vital

nutrient and protects our body against foreign invasion, it also prevents the breaking off of small veins.

  • 4. Constipation

Since it contains high amount of fiber, it promotes large intestine in waste secretion, thus reducing the risk of constipation.

  • 5. Tryptophan

is an amino acid needed for normal growth in infants and for nitrogen balance in adults. It

functions as a biochemical precursor for Serotonin which regulates the adult body size by affecting insulin secretion

  • 6. Etc.

Side Effects

  • 1. Since it contains high amount of axalates, it is advised that people with kidney and

gallbladder disease should consult with their doctor before consuming.

3.

Etc.

Vegetables - Green Peas (Pisum Sativum)

3. Etc. Vegetables - Green Peas (Pisum Sativum) Recommended Reading <a href=The Superfood Library: 31 Superfoods you must eat to gain Quality of Life, Health & Longevity Green Peas Green Pea is a species of Pisum Sativum, belongs to the family Fabaceae and native to western Asia from the Mediterranean Sea to the Himalaya Mountains. It is a green, pod- shaped vegetable and a cool season crop grown in many parts of the world for commercial purposes. Nutritional Supplements 1. Carbohydrates 2. Sugars 3. Dietary fibre 4. Fat 5. Protein 6. Vitamin A 7. Thiamine (Vitamin B1) 8. Riboflavin (Vitamin B2) 9. Niacin (Vitamin B3) 10. Pantothenic acid (B5) " id="pdf-obj-31-9" src="pdf-obj-31-9.jpg">

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Green Peas

Green Pea is a species of Pisum Sativum, belongs to the family Fabaceae and native to western Asia from the Mediterranean Sea to the Himalaya Mountains. It is a green, pod- shaped vegetable and a cool season crop grown in many parts of the world for commercial purposes.

Nutritional Supplements

  • 1. Carbohydrates

  • 2. Sugars

  • 3. Dietary fibre

  • 4. Fat

  • 5. Protein

  • 6. Vitamin A

  • 7. Thiamine (Vitamin B1)

  • 8. Riboflavin (Vitamin B2)

  • 9. Niacin (Vitamin B3)

10. Pantothenic acid (B5)

11.

Vitamin B6

12.

Folate (Vitamin B9)

13.

Vitamin C

14.

Vitamin K

15.

Typtrophan

16.

Calcium

17.

Copper

18.

Iron

19.

Magnesium

20.

Phosphorus

21.

Potassium

22.

Zinc

23.

Etc.

Health Benefits

1.

Osteocalcin

Osteocalcin, secreted solely by osteoblasts found in green peas plays a important role in

the body's metabolic regulation and bone-building.

2.Vitamin C Vitamin C, one the powerful antioxidants, prevents bad cholesterol (LDL) building up as plaque in the arteries causing heart attack or stroke.

3.

Osteoporosis

By maintaining the proper ratio of magnesium and calcium, Green peas helps to build astrong bone, by enhancing the body in absorbing calcium due to the proper ratio of magnesium and calcium.

4.

Immune system

Since green peas contains many antioxidants, it enhances the immune system fighting against forming of free radicals, thus reducing the risk of radical forming of heart diseases irregular cells growth cause of tumors and cancers.

5.

Folate

Folate plays a critical role in proper DNA synthesis and cell division, thus preventing

birth defection and miscarriage by enhancing the proper growth of the fetus.

6.

Etc.

Side Effects

1.

Since it contains measure amount of Purines, it may cause health problem for people

with untreated kidney disease.

2.

Etc.

Vegetables - Kale (Brassica Oleracea)

Vegetables - Kale (Brassica Oleracea) Kale Kale is a species of Brassica Oleracea, belong to the

Kale

Kale is a species of Brassica Oleracea, belong to the family Brassicaceae, native to coastal southern and western Europe. Since kale's leave is highly nutritious and easy to growth with range of long season from the middle of winter through the beginning of spring, it is cultivated as foods in most part of Europe.

Nutritional Supplements

1.

Carbohydrate

2.

Dietary Fiber

3.

Vitamin A

4.

Vitamin C

5.

Niacin

6.

Vitamin B1 (thiamine)

7.

Vitamin B2 (riboflavin)

8.

Vitamin B6

9.

Folate

10.

Pantothenic Acid

11.

Vitamin K

12.

Vitamin E

13.

Copper

14.

Potassium - 296 mg

15.

Phosphorus

16.

Magnesium

18.

Iron

19.

Sodium

20.

Zinc

21.

Copper

22.

Manganese

23.

Selenium

24.

Omega 3 Fatty Acid

25.

Tryptophan

26.

Etc.

Health Benefits

1.

Free radicals

Since kale is a highly nutritious vegetable with powerful antioxidant properties, it

enhances the immune system in guarding our body

  • a) Against the forming of free radical, cell damage caused by oxidation, irregular cell

growth causes of tumors and cancer.

  • b) Against the risk of inflammation and infection caused by foreign invasion.

    • 2. Bone density

Magnesium enhances the digestive system in absorbing calcium, by maintaining the

proper ratio between them.

  • 3. Skin health

Vitamin C and K in kale decreases the risk of bleeding ( Vitamin C and K) and protects the loss skin under layer due to aging. Vitamin A maintains normal skin health by switching on genes and differentiating (immature skin cells) into mature epidermal cells.

  • 4. Vision health

Vitamin A protects against mascular degeneration caused by free radical, promotes good vision, especially in low light and maintain normal skin health

  • 5. Etc.

Side Effects

It is adviced for people with untreated kidney and gallbladder should consult with their

doctor before consuming kale due to measurable amount of oxalates.

Vegetables - Mustard Greens (Brassica)

Mustard Green Mustard Green is a species of mustard plant, genus Brassica and belong to the

Mustard Green

Mustard Green is a species of mustard plant, genus Brassica and belong to the family Brassicaceae, native to Himalayan region of India. It has seen used in some forms in African, Italian, Indian, Chinese, Japanese, and soul food cuisine because of its popularity.

Nutritional supplements

  • 1. Vitamin A

  • 2. Thiamine

  • 3. Riboflavin

  • 4. Niacin

  • 5. Vitamin C

  • 6. Iron

  • 7. Phosphorus

  • 8. Potassium

  • 9. Fat

11.Protein

 

12. Etc.

Health benefits

1.

Pellagra

Mustard green contains high amount of niacin, it is one of the natural vitamin used to cure Pellagra, a vitamin deficiency disease as a result of excessive intake of leucine or the alterations in protein metabolism disorders such as carcinoid syndrome.

2.

Toxins

Vitamin C in master green is one of powerful antioxidant and chelator. Beside minimizing the effect of toxin lead, it helps to get mercury out as quickly as possible that reduce the impact of mercury entering the bloodstream.

3.

Epithelial tissue

Epithelial tissues covers all body surfaces, including all organs, forms the inner lining of body cavities, and lines hollow organs. Since mustard green contains a measurable amount of vitamin A, it not only protects the epithelial cells against the invasion of

bacteria, but heals would faster by inhibiting cell migration and proliferation.

4.

Bronchitis

Mustard green reduces the risk of bronchitis by enhancing the immune system in fighting

against inflammation of the lining of your bronchial tubes (vitamin C) and reduces the risk of broncho constriction (vitamin A).

5.

Anemia

Iron in master green promotes the formation of hemoglobin that helps to carry oxygen and to the body blood cells, thus reducing the risk of anemia cause of symptoms of a

feeling of weakness, or fatigue, general malaise and sometimes poor concentration.

6.

Etc ..

Side effect

1.

Phytates

Phytates can interfere the absorption of several nutrients.

2.

Anticoagulation

Since it contain a measurable amount of vitamin, it cause problem for people taking

blood thinner medicine.

3.

Oxalates

Oxalation can cause problem for people with untreated kidney and gallbladder diseases if

it is eaten in excessive amount.

Vegetables - Onions (Allium)

Vegetables - Onions (Allium) Onions The onion is a plants in the genus Allium, belongs to

Onions

The onion is a plants in the genus Allium, belongs to the family Alliaceae, a close relation of garlic. It It is often called the "king of vegetables" because of its pungent taste

and found in a large number of recipes and preparations spanning almost the totality of the world's cultures. Depending on the variety, an onion can be sharp, spicy, tangy, pungent, mild or sweet.

Nutritional supplements

  • 1. Carbohydrate

  • 2. Protein

  • 3. Dietary fiber

  • 4. Fat

  • 5. Vitamin A

  • 6. B vitamin

  • 7. Folate

  • 8. Vitamin C

10.

Vitamin K

11.

Calcium

12.

Iron

13.

Magnesium

14.

Potassium

15.

Phosphorus

16.

Zinc

17.

Sodium

18.

Etc.

Health benefits

1.

Anemia

Since onion contains a measurable amount of iron, it is one of the natural food that can be

beneficial for the treatment of anemia, by enhancing the production of red blood cells, and quantity of hemoglobin in the blood, thus reducing the risk of anemia.

2.

Anticogulation

Similar to garlic and ginger, onions is best known of anti coagulation by making the

blood thinner, thus reducing the risk of heart diseases and prevent the forming of plague building up in arterial wall as a result of lower levels of bad cholesterol.

3.

Anti-inflammatory

Since it contains high amount of antioxidants, onion enhances the immune system in fighting against the forming of free radicals and foreign invasion, thus

  • a) Reducing the symptoms of inflammatory conditions such as arthritis and gout.

  • b) and infection caused by bacteria, including E.coli and salmonella,etc.

    • 4. Blood pressure

Study found that onion helps to reduce high blood pressure due to quercetin, the

compound most commonly associated with onions.

  • 5. Probiotic

Fructo-oligosaccharides in onion stimulates the growth of good bacteria in the colon and help reduce the risk of colcon tumors and cancers.

  • 6. Etc.

Side effect

  • 1. No major side effect is known, but people with ulcer and taking blood thinner

medicine should consult their doctor before eating high amount of onion

  • 2. Bad breath, heartburn and stomach uncomfortable may be a concern to some people.

Vegetables - Potatoes (Solanum)

Vegetables - Potatoes (Solanum) Potatoes Potato is a genus Solanum, belong to the family Solanaceae. It

Potatoes

Potato is a genus Solanum, belong to the family Solanaceae. It is good source of protein and according to the statistic, the annual diet of an average global citizen is about 33 kg (72.6 Lbs) of potato. It now is growth world wide in suitable climate for commercial profits and health benefits, thus its consumption is extremely variable and rapidly changing.

Nutritional supplements

1.

Carbohydrate

2.

Protein

3.

fat

4.

Dietary fiber

5.

Vitamin B1

6.

Vitamin B2

7.

Vitamin B3

8.

Vitamin B6

9.

Calcium

10.

Iron

11.

Magnesium

13.

Phosphorus

  • 14. Etc.

 

Health benefits

1.

Weight Gain

Since potato contains very little protein but high amount of carbohydrate, it is one of ideal food for people want to gain weigh.

2.

Anti -inflammation and infection

Potato is very effective in preventing inflammation, internal or external, due to high amount of vitamin C that helps to enhance the immune function fighting against irregular cells growth cause of inflammation and bacteria causes of infection.

3.

Antiaging

High amount of antioxidant in potato promotes the immune system in preventing and scavenging the forming of free radical cause of age spot or free radical causes of early aging.

4.

Scurvy

Vitamin-C present in potatoes beside prevents the breaking off capillaries wall by keeping the wall elastic, it also can help to prevent this dreaded deficiency disease, due to vitamin-C deficiency such as cracked lip corners, spongy and bleeding gum, etc.

5.

Cholesterol

Since it contains high amount of fiber, it helps the digestive system in carbohydrate metabolism by releasing glucose slowly, thus reducing the risk of stress to pancreas in secreting insulin, leading insulin sensitive, causing type II diabetes.

6.

Etc.

Side effect

1.

Green potato and potato leaf and fruit is poisonous and so are potato leaves and fruits if

overdose, as they contain alkaloids.

2.

Anecdotal

It can elevate the symptoms of arthritis.

3.

Acrylamide

It can be toxic and cause cancers.

Vegetables - Romaine Lettuce (Lactuca)

Romaine Lettuce Romaine lettuce is the genus Lactuca, belongs to the family Asteraceae, a temperate annual

Romaine Lettuce

Romaine lettuce is the genus Lactuca, belongs to the family Asteraceae, a temperate annual or biennial plant of the daisy family and can be eaten either raw or cooked. It now is grown commercially worldwide for commercial benefits as a healthy foods for daily consumption.

Nutritional supplements

1.

Carbohydrate

2.

Protein

3.

Fat

4.

Dietary fiber

5.

Vitamin A

6.

Vitamin C

7.

Vitamin K

8.

Vitamin B1

9.

Vitamin B2

10.Vitamin B3

11.Vitamin B6

12.

Folate (Vitamin B9)

13.

Iron

14.

Manganese

15.

Potassium

16.

Chromium

17.

Calcium

18.

Phosphorus

 

Health benefits

1.

Lactucarium

Lactucarium is also known as known as lettuce opium, a milky fluid secreted by several species of lettuce, the substance is used as sedative with calming effect, thus reducing the risk of nervous tension cause of irritability, excitement, etc

2.

Homocysteine

Homocystein can increase the risk of cardiovascular disease, as it causes damage to the blood vessels and capillaries. Romain lettuce contains high amount of folate (vitamin B9) that helps to convert homocysteine by reducing the concentration of it in the bloodstream.

3.

Antioxidant

Romaine lettuce contains high levels of antioxidant, vitamin A and C, that helps to improve the immune system in fighting against the forming of free radical cause of cholesterol oxidation, leading to plaques building up in the arterial wall that block off the blood flow, leading to heart diseases and stroke.

4.

Fiber

Fiber is important to prevent the cholesterol building up on the arterial walls and in the

blood stream by binding to the bad cholesterol and removing them through natural secretion, thus also decreasing the risk of heart diseases and stroke.

5.

Chlorophyll

Chlorophyll is a green pigment found in almost all plants, algae, and cyanobacteria,

including romaine lettuce. It has anti-oxidant, anti-inflammatory, body cleansing and wound-healing properties.

6.

Etc.

Side effect

No side effect is known but it is one of the 12 foods most frequently containing pesticide residues.

Vegatables - Seaweed - Dulse (Palmaria)

Health benefits 1. Lactucarium Lactucarium is also known as known as lettuce opium, a milky fluidD ulse Dulse is a red seaweed of genus Palmaria, belong to Family Palmariaceae that grows " id="pdf-obj-42-69" src="pdf-obj-42-69.jpg">

Dulse

Dulse is a red seaweed of genus Palmaria, belong to Family Palmariaceae that grows

attached to rocks by a "holdfast" in the North Atlantic and Northwest Pacific. It is commonly used in Ireland and Atlantic Canada both as food and medicinally and is now shipped around the globe. Dulse is found in many health food stores or fish markets or can be ordered directly from local distributors.

Nutritional supplements

1.

Protein

2.

Carbohydrate

3.

Fat

4.

Sodium

5.

Potassium

6.

Calcium

7.

Iodine

8.

Iron

9.

Magnesium

10.

Copper

11.

Zinc

12.

Vitamin A

13.

Vitamin B1 (Thiamine)

14.

Vitamin B2 (Riboflavin)

15.

Vitamin B3(Niacin)

16.

Vitamin B6 (Pyrodoxine)

17.

Vitamin B12

18.

Vitamin C

19.

Vitamin E

20. Etc.

Health benefits

1.

Weigh loss

As a rich source of fiber, dulse beside enhances the process of digestion, it also helps to

make the stomach feeling fullness, thus reducing the risk of insulin cause of food craving, leading to weight loss.

2.

thyroid gland

Oidine is essential for the functioning of thyroid gland in secreting thyroid hormone into

blood stream by converting to iodide through many complicated mechanism. Deficiency of iodine causes developmental delays, hypothyroidism, symptoms of which are extreme fatigue, mental slowing, depression, weight gain, etc.

3.

Chlorophyll

Chlorophyll, a green pigment found in almost all plants, algae, and cyanobacteria, beside is best known for its cleansing body and healing to vital organs properties. It also reduces the binding of carcinogens to DNA in the liver and other organs, thus reducing the risk of cancer.

Since it contains a measurable amount of potassium, it helps to balance the ratio of sodium , thus enhancing the lymphatic functioning in regulating the fluid in the body, resulting in lessening the risk of water retention,

  • 5. Vision health

Eating a proper amount of vitamin A to the diet helps to reduce the risk of irreversibly

oxidized form of retinol by converting to the retinal (retinaldehyde) form, which is essential for vision health.

  • 6. Etc.

Side effect

  • 1. pollution with heavy metal elements.

  • 2. Etc.

Vegetable - Spinach (Spinacia)

Since it contains a measurable amount of potassium, it helps to balance the ratio of sodium

Spinach

Spinach is an edible flowering plant in the genus Spinacia, belongs to the family of

Amaranthaceae and native to central and southwestern Asia. It is considered as a healthy plant containing vary vitamins and minerals.

Nutritional Supplement

  • 1. Carbohydrates

  • 2. Dietary fiber

  • 3. Fat ( Omega 3 Fatty acid)

 
  • 4. Protein

  • 5. Vitamin A (Beta corotene, lutein and zeaxanthin)

  • 6. Folate (Vitamin B9)

 
  • 7. Vitamin C

  • 8. Vitamin E

  • 9. Vitamin K

10.

Calcium

12.

Phosphorus

13.

Magnesium

14.

Potassium

15.

Manganese

16.

Selenium

17.

Etc.

Health benefits

1.

Phytonutrients

a)

Immune system

Spinach helps to improve the immune system in fighting against the forming of free

radicals that cause infection, inflammation and enhance the replication of DNA and cells division.

b)

Breast cancer

Phytoestrogen in the spinach also helps to occupy the estrogen receptor site, that prevents the over production of bad estrogen, causing breast cancer.

2.

Menopause

Spinach contains high amount of plant estrogen that helps to reduce the symptoms of menopause, such as bone density, hot flash, etc.

3.

Gastrointestinal health

Spinach contains high amount of beta-carotene and vitamin C that help to enhance the immune system in protecting the proper growth of the colon cell and its DNA damage and mutation from free radicals.

4.

Cataracts and muscular degeneration

Spinach contains a measure amount of lutein, that helps to protect against eye diseases

including age-related cataracts and muscular degeneration.

5.

Iron

Iron helps to enhances the production of red blood cells and formation of hemoglobin, that enhance in adsorption of oxygen from the lung and carry nutrients to all body cells.

 

Etc.

Side effects

1.

Oxalates

Spinach contains a measurable amounts of oxalates that can cause problem for people who have untreated kidney and gallbladder diseases.

2.

Purines

Purines is naturally substances found in plants, animals, and humans, it can cause forming of uric acid if over accumulated.

Vegetable - Squash (Cucurbita)

Squash

Squash is the genus Cucurbita, belongs to family Cucurbitaceae and native to Mexico and Central America. In North America, squash is divided into summer squash or winter squash, depending on the maturity of squash when harvested, immature fruit called summer squash and mature fruit called winter squash.

A. Summer squash

Vegetable - Squash (Cucurbita) Squash Squash is the genus Cucurbita, belongs to family Cucurbitaceae and nativeh Summer squash, particularly the yellow variety, is a very popular vegetable in the North America now a day. May and July are at their best and most readily available. You can also find fresh, frozen, or canned at any time of the year but it is more fragile and cannot be stored fresh for long periods of time, because of more tender-tasting and easily bruised. Nutritional supplement 1. Carbohydrate 2. Protein 3. Fat (Omega 3 fatty acid) 4. Dietary fiber 5. Calcium 6. Copper 7. Manganese 8. Magnesium 9. Potassium 10. Iron 11. Zinc 12. Vitamin A " id="pdf-obj-46-11" src="pdf-obj-46-11.jpg">

Summer squash, particularly the yellow variety, is a very popular vegetable in the North America now a day. May and July are at their best and most readily available. You can also find fresh, frozen, or canned at any time of the year but it is more fragile and cannot be stored fresh for long periods of time, because of more tender-tasting and easily bruised.

Nutritional supplement

  • 1. Carbohydrate

  • 2. Protein

  • 3. Fat (Omega 3 fatty acid)

  • 4. Dietary fiber

  • 5. Calcium

  • 6. Copper

  • 7. Manganese

  • 8. Magnesium

  • 9. Potassium

    • 10. Iron

    • 11. Zinc

13.

Vitamin B1

14.

Vitamin B2

15.

Vitamin B3

16.

Vitamin B6

17.

Folate

18.

Vitamin C

19.

Vitamin K

20. Etc.

Health benefits

1.

Antioxidants

Since summer squash contains several vitamins and minerals antioxidants, it enhances the immune system in fighting the forming of free radicals that causes oxidation, leading to aging, tumors, cancers, etc.

2.

Healthy bone

Summer squash helps to ensure healthy bone structure, bone metabolism in absorbing vital calcium, building essential enzymes for building bones and aiding the mineral

density of spinal bone, as a result of high amount manganese.

3.

Lymphatic function

Magnesium in summer squash helps to maintain the proper ratio of potassium, thus enhancing the lymphatic function in regulating the body fluid, resulting in lessening the

risk water retention cause of swelling.

4.

Vitamin K

Vitamin K beside is best known for its function in aiding coagulation, it also assists the

digestive system in absorption of calcium content from food, thus enhancing formation and maintenance of healthy bones.

5.

Zinc

Zinc beside enhancing the biochemical reactions in the body by stimulating activity in about 100 enzymes, it is a vital mineral for ensuring the prostate health. Deficiency of

zinc causes enlarged prostate, sexual dysfunction, abnormal sperm production, etc.

6.

Etc.

Side effect

1.

Oxalates

Since summer squash contain a measure amount of oxalates, it can cause health problem for people with untreated kidney and gallbladder diseases.

B. Winter squash

B. Winter s <a href=q uash Difference from summer squash, it is harvested and eaten when the fruit is completely mature when the seeds within have matured fully and the skin has hardened into a tough rind. Winter squash can be stored for a long time and generally is cooked before eating. Nutritional supplements 1. Carbohydrate 2. Protein 3. Fat (Omega 3 fatty acid) 4. Dietary fiber 5. Calcium 6. Copper 7. Manganese 8. Magnesium 9. Potassium 10. Vitamin A 11. Vitamin B1 12. Vitamin B3 13. Vitamin B5 14. Vitamin B6 15. Folate 16. Vitamin C 17. Etc. " id="pdf-obj-48-6" src="pdf-obj-48-6.jpg">

Difference from summer squash, it is harvested and eaten when the fruit is completely mature when the seeds within have matured fully and the skin has hardened into a tough rind. Winter squash can be stored for a long time and generally is cooked before eating.

Nutritional supplements

1.

Carbohydrate

2.

Protein

3.

Fat (Omega 3 fatty acid)

4.

Dietary fiber

5.

Calcium

6.

Copper

7.

Manganese

8.

Magnesium

9.

Potassium

10.

Vitamin A

11.

Vitamin B1

12.

Vitamin B3

13.

Vitamin B5

14.

Vitamin B6

15.

Folate

16.

Vitamin C

Health benefit

  • 1. Vitamin B1

Vitamin B1 beside is important in functioning as a co-enzyme for production of energy, it

also helps to prevent nervous tension and muscle abnormalities by decreasing the effect of Beriberi that cause confusion, muscle wasting, nerve problems and a rapid heartbeat.

  • 2. Vitamin B2

Riboflavin or vitamin B2 beside plays a significant role in the production of energy in

carbohydrate metabolism, it also aid iron in the formation of fresh red blood cells and immune system in producing of antibodies in the body.

  • 3. Omega 3 fatty acid

Omega 3 fatty acid beside plays an vital role in lowering bad cholesterol (LDL) that reduces the risk of plague building up in the arterial wall, causing heart diseases, it also balances the ratio of Omega 3 and 6 fatty acid that lessens the risk of the production of prostaglandin hormone, leading to menstrual abnormal cramps and pain.

  • 4. Folate

Folic acid beside is important for the production of red blood cells, and for the proper development of the brain, it also enhances the replication and maintenance of DNA and RNA.

  • 5. Tryptophan

Tryptophan beside is an amino acid required by the human body to process proteins by producing serotonin which helps to enhance the brain in regulating appetite and mood. Some of the serotonin are converted to melatonin, which aids sleep patterns.

  • 6. Etc.

Side effect

1, Oxalates Winter squash contains a measure amount of oxalates that can cause problem for some people who have untreated kidney and gallbladder diseases.

  • 2. Etc.

Vegetables - Sweet potatoes (Ipomoea)

Sweet potatoes Sweet potato is a large, starchy, sweet tasting tuberous roots vegetable, genus Ipomoea, belongs

Sweet potatoes

Sweet potato is a large, starchy, sweet tasting tuberous roots vegetable, genus Ipomoea, belongs to the family Convolvulaceae. Its young leaves can be made into a delicious dish in Chinese foods. Some species of batatas are actually poisonous.

Nutritional supplements

1.

Vitamin A

2.

Vitamin B6

3.

Vitamin C

4.

Manganese

5.

Potassium

6.

Copper

7.

Iron

8.

Phosphorus

9.

Magnesium

10.

Carbohydrate

11.

Protein

12.

Dietary fiber

13.

Etc.

Health benefits

1.

Arterial benefit

Sweet potato is rich in dietary fiber that not only help to release constipation by enhancing the large intestine in expelling waste but also prevents the oxidation of bad cholesterol from causing plaque building up on the arterial walls that increases the risk of arterial blockage, leading heart diseases.

2.

Immune enhancer

Since it contains some antioxidants such as beta carotene, vtamin C, etc, it promotes the

immune system function in regulating the proper cells division and DNA replication, thus

reducing the risk of free radicals cause of cancers and tumors

3.

Reducing pancreas stress

The rich amount of dietary fiber helps to release the glucose into blood stream slowly that

reduces the risk of insulin sensitive caused by over stress of pancreas in releasing insulin for energy absorption.

4.

Osteoporosis

Magnesium beside is important in enhancing heart health by relaxing blood vessels for blood flow to the body, it also promotes the calcium metabolism and the hormones that regulate calcium, thus reducing the risk of osteoporosis.

5.

Lymphatic function

Magnesium helps to maintain the proper ratio of potassium found in sweet potato, that enhances the lymphatic function in regulating the body fluid, thus reducing the risk of fluid retention cause of sweelling.

6.

Lung health

We always are made to believe that emphysema, a chronic disease of the lungs, as a result of the lose of elasticity of tiny sacs in the lung in absorbing oxygen and as the air goes back into the lungs, it can not breathe in more air, is incurable, but researchers found that increases intake of vitamin A not only prevent but might be able to reverse the damage caused by the disease.

7.

Etc.

Side effect

1.

Oxalates

Sweet potato contains a measurable amounts of oxalates that can cause problem for

people with kidney and gallbladder problem.

2.

Etc.

Vegetables - Swiss chard (Beta)

Swiss chard Swiss chard is a is a leafy vegetable, genus Beta, belongs to the family

Swiss chard

Swiss chard is a is a leafy vegetable, genus Beta, belongs to the family Amaranthaceae. It is related to the beet, and comes in a variety of colors. You can find them in any grocery store for variety of colors, such as pale green, brightly colored yellow and red.

Nutritional Supplements

1.

Protein

2.

Dietary fiber

3.

Vitamin A

4.

Vitamin B1

5.

6. Vitamin B2

7.

Vitamin B3

8.

Vitamin B5

9.

Vitamin B6

10.

Vitamin C

11.

Vitamin E

12.

Vitamin K

13.

Calcium

14.

Copper

15.

Iron

16.

Potassium

17.

Magnesium

18.

Manganese

19.

Phosphorus

20. Zinc

21. Etc.

Health benefits

  • 1. Osteoporosis

Vitamin K beside enhances the thickening of under layer of skin and coagulation against blood loss, it also is an essential vitamin that prevents the loss of bone density caused by osteoclasts.

  • 2. Immune system

Vitamin C is one of the powerful antioxidant vitamin not only improve the elastic of capillaries wall, it also plays an vital role in promoting the immune function in regulating the replication of DNA and reducing the risk of inflammation caused by oxidation.

  • 3. Heart diseases and stroke

Dietary fiber beside enhances the function of pancreas in production of insulin by releasing glucose into blood stream slowly, it also prevents the oxidation of bad cholesterol (LDL) that limits the risk of plaque building up on the arterial walls, causing heart diseases and stroke.

  • 4. Iron

Iron, as a component of hemoglobin in red blood cells, it is essential for energy and protection against anemia by enhancing the production of red blood cells that carry nutrients and oxygen to nourish the cells in the body.

  • 5. Beta carotene

Well known as an antioxidant that helps to improve immune function in fighting against the forming of free radicals cause of infection and inflammation, it also plays a vital role in reducing the risk of developing cataracts by converting to vitamin A in the body.

  • 6. Lymphatic function

Swiss chard is rich in the minerals potassium and magnesium that not only helps to regulate blood pressure and maintain heart health but also is important in enhancing the lymphatic function in controlling the fluid in the body, thus reducing the risk of water retention.

  • 7. Etc.

Side effect

  • 1. Oxalates

Oxalates can cause problem for people existing and untreated kidney or gallbladder problems if accumulated in great amount.

2.

Etc.

Vegetables - Tomatoes (Solanum)

2. Etc. Vegetables - Tomatoes (Solanum) Tomatoes Tomato is a red, edible fruit, genus Solanum, belongs

Tomatoes

Tomato is a red, edible fruit, genus Solanum, belongs to family Solanaceae, native to

South America. Because of its health benefits, tomato is grown world wide for commercial purpose and often in green house.

Nutritional supplements

1.

Carbohydrates

2.

Dietary fiber

3.

Fat

4.

Protein

5.

Vitamin A

6.

Vitamin B1

7.

Vitamin B2

8.

Vitamin B3

9.

Vitamin B5

10.

Vitamin B6

11.

Folate

12.

Vitamin C

13.

Vitamin E

14.

Molybdenum

15.

Magnesium

16.

Manganese

18.

Potassium

  • 19. Chromium

 

20. Etc.

Health benefits

1.

Lycopene

Lycopene, one of the powerful antioxidant in tomatoes, not only helps the immune system in neutralizing the forming of free radicals in the body and according to Harvard investigation as it found that men who ate more than 10 servings tomato-based foods daily (like cooked tomatoes and tomato sauce,) had a 35 percent lower risk of developing prostate cancer than those who ate the least amount of these foods. The benefits of lycopene was more pronounced with advanced stages of prostate cancer.

2.

Antiaging

Tomato beside prevents the progressive loss of structure, function or death of neurons, including Parkinson’s, Alzheimer’s, and Huntington’s diseases, it also contains vitamin C that helps to releases of histamine (local immune responses), thus increasing the detoxification of histamine.

3.

Vitamin K

Tomatoes not only helps in keeping the bones strong and healthy, but also enhances the under layer of skin, thus decreasing the risk of aging cause by the loss of vitamin K. It is said that eating tomato in a regular basis can help improve the texture of your skin.

4.

Detoxification

Liver is a second defense that helps to clean out the toxins accumulation in the blood body. If the liver is over work, it can cause liver congestion, leading to lower of bile production or weaken carbohydrate metabolism. Since tomato contains high amount of Vitamins A and C, it not only supports liver function but stimulates the liver's function in detoxification of toxins.

5.

Antiseptic

Tomato is considered as antiseptic natural foods including natural antiseptic agent ascorbic acid that helps to enhance the immune system in guarding our body against the possibility of infection, sepsis, or putrefaction,

6.

Etc.

Side effect

1.

Since tomato is belong to the family Solanaceae, it can cause arthritis symptoms for

some people.

2.

Tomato leaves and stems contain atropine and tropane alkaloids that are toxic.

3.

Etc.

Vegetables - Turnip greens (Brassica)

Vegetables - Turnip greens (Brassica) Turnip Green Turnip Green is a genus Brassica, belongs to the

Turnip Green

Turnip Green is a genus Brassica, belongs to the family Brassicaceae, a root vegetable commonly grown in regions between the tropics and the polar circles, in between summer and winter worldwide for its roots for human consumption, but most of them for lives stock feed.

Nutritional supplements

1.

Carbohydrates

2.

Dietary fiber

3.

Fat

4.

Protein

5.

Vitamin A

6.

Vitamin B1

7.

Vitamin B2

8.

Vitamin B3

9.

Vitamin B5

10.

Folate (Vitamin B9)

11.

Vitamin C

13.

Calcium

14.

Magnesium

15.

Potassium

16.

Iron

17.

Copper

18.

Phosphorus

19.

Etc.

Health benefits

1.

Lung

Turpip green besides enhances the lung function in removing toxins entail the excretion of carbon dioxide, it also reduces the risk of inflammation causes of emphysema as a result of second hand smoke.

2.

Antioxidant

Turnip green contains high amount of vitamin antioxidants that helps to neutralize the levels of cholesterol against the forming of free radical causes of the clumping of platelets and oxidation of bad cholesterol (LDL).

3.

Paraoxonase

Paraoxonaseare is a group of enzymes involved in the hydrolysis of organophosphates in the A-oxonzse family helped to breaks down acetylcholinesterase inhibitors before they bind to the cholinestarases, thus protecting people from harm by low dose of organophosphate pesticides exposure.

4.

Beta carotene

Beta carotene helps in the proper functioning of the immune system in the body that

supports the body in producing and maintaining healthy membranes, thus reducing the risk of auto-immune condition of rheumatoid arthritis.

5.

Osteoporosis

Magnesium beside enhances the body in absorption of calcium readily and prevents parathyroid hormone cause of low bone density, it also promotes calcitonin hormone in aiding the extraction of calcium from tissues and blood into the bones and vitamin D function in absorbing calcium.

6.

Etc.

Side effect

1.

Oxalates

  • a) Since turnip green contains a certain amount of oxalates, excessive accumulation can

cause problem for people with existing or untreated kidney or gallbladder problems.

  • b) Oxalates can also interfere with the absorption of calcium by the body.

Vegetables - Yams (Dioscorea)

Vegetables - Yams (Dioscorea) Yam Yam is the genus Dioscorea belongs to the family Dioscoreaceae. It

Yam

Yam is the genus Dioscorea belongs to the family Dioscoreaceae. It has a long and cylindrical shape with rough and scaly exterior skin. It can be stored up to six months in open air, which makes them a valuable resource when foods are scarce.

Nutritional Supplements

1.

Carbohydrate

2.

Protein

3.

Fiber

4.

Vitamin B1

5.

Vitamin B3

6.

Vitamin B6

7.

Folate

8.

Vitamin C

9.

Vitamin E

10.

Vitamin K

11.

Potassium

12.

Manganese

13.

Calcium

14.

Magnesium

15.

Phosphorus

16.

Selenium

17.

Zinc

18.

Copper

19.

Iron

20. Etc.

Health benefits

Vitamin B6 in yam helps to break down homocysteine, an amino acid produced by byproduct of consuming meat in the body, that can damage the blood vessel wall as a result of cholesterol cause of plague building up.

  • 2. Potassium

Potassium beside is important in maintaining the regular contraction and relaxation of the muscle, that helps to reducing the risk of hypokalemia, it also helps the lymphatic system in regulating the levels of fluid in the body, thus lessening the risk of lymphedema, swelling caused by the accumulation of lymph fluid.

  • 3. Premenstrual syndrome

Yam, which has an active phytoestrogen ingredient called "diosgenin", triggers the production of natural progesterone that helps to balance the estrogen, thus reducingthe risk of premenstrual cramps and pain in the abdomen, 2 weeks before menstruation.

  • 4. Immune system

Selenium is one of powerful antioxidant minerals, that not only helps to enhances the immune system in fighting against forming of the free radicals due to hydroperoxides, but

also promotes liver function in expelling toxicity from mercury, cadmium and silver.

  • 5. Manganese

Manganese beside ensures a healthy bone structure by enhancing some essential enzymes for building bones, it is also a super oxide dismutase enzyme that helps to neutralize the

damaging particles and prevents any potential danger they may cause.

  • 6. Etc.

Side effects

  • 1. Oxalates or purines may be a concern for some people.

  • 2. Etc.

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