The World Healthiest Foods

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
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
4. Vitamin C
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)
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.
6. Etc.
Side effects
It may cause allergy and temporarily smelly urination.
Vegetables - Beet (Beta vulgaris)
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
3. fiber
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.
5. Betacyanin The antioxidant is the pigment that gives beets their rich purple-crimson
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. 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.
1. Carbohydrates
2. Sugars
3. Dietary fiber
4. Fat
5. Protein
6. Thiamine (VitaminB1)
10. Vitamin B6
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.
6. Etc.
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)
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.
1. Carbohydrates
2. Sugars
3. Dietary fiber
4. Omega 3 fatty acid
5. Protein
6. Beta-carotene
7. Lutein and
8. Zeaxanthin
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??
3. Etc.
Vegetables - Brussels sprouts (Brassica oleracea)
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.
1. Carbohydrates
2. Sugars
3. Fiber
4. Omega 3 Fatty acid
5. Protein
6. Vitamin A
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.

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 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.
1. Carbohydrates
2.Fibers 3. Omega
3 fatty acid
4. Protein
5. Viamin A
6.Thiamine (Vitamin B1)
10.Vitamin B6
12. Vitamin C
13. Calcium
14.I ron
15. Magnesium
16. Phosphorus
17. Potassium
18. Tryptophan
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.

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)

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
1. Carbohydrates
2. Sugars
3. Fiber
4. Fat
5. Protein
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
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 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
15. Iron
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 to the family Brassicaceae, native to Italy.
1. Carbohydrates
2. Sugars
3. Fiber
5. Protein
8. Niacin (VitaminB3)
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.
2. Cancers
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)
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.
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.
5. Cholesterol oxidation
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)
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.
1. Carbohydrates
2. Omega 3 Fatty Acid
3. Protein
4. Vitamin A
6. Vitamin C
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)
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.
1. Carbohydrates
2. Fiber
3. Fat
4. Protein
9. Vitamin B6
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
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.
1. Carbohydrates
2. Sugars
3. Fiber
4. Fat
5. Protein
10. Vitamin B6
12. Vitamin C
13. Tryptophan
14. Manganese
15. Calcium
16. Copper
17. Iron
18. Magnesium
19. Phosphorus
20. Potassium
21. Zinc
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
7. Etc.
Vegetables - Fennel (Foeniculum Vulgare)
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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.
1. Carbohydrates
2. Fiber
3. Protein
8. Vitamin B6
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)
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.
1. Carbohydrates
2. Dietary fiber
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
15. Calcium
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.
2. It may reduce the absorption of calcium for some people.

3. Etc.
Vegetables - Green Peas (Pisum Sativum)
Recommended Reading
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.
1. Carbohydrates
2. Sugars
3. Dietary fibre
4. Fat
5. Protein
6. Vitamin A
11. Vitamin B6
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)
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.
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
17. Calcium
18. Iron
19. Sodium
20. Zinc
21. Copper
22. Manganese
23. Selenium
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 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
10.Carbohydrates
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.
4. Etc.
Vegetables - Onions (Allium)
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.
1. Carbohydrate
2. Protein
3. Dietary fiber
4. Fat
5. Vitamin A
6. B vitamin
7. Folate
8. Vitamin C
9. Vitamin E
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)
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.
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
12. Potassium
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 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.
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
13. Iron
14. Manganese
15. Potassium
16. Chromium
17. Calcium
18. Phosphorus
19. Etc.
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)
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.
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)
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)
7. Vitamin C
8. Vitamin E
9. Vitamin K
10. Calcium
11. Iron
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.
3. Etc.
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
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
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.
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.
2. Etc.
B. Winter squash
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.
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.
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.

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 to the family Convolvulaceae. Its young leaves can be made into a delicious dish
in Chinese foods. Some species of batatas are actually poisonous.
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.
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 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.
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.
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)
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.
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
17. Copper
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)
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.
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Vitamin A
6. Vitamin B1
7. Vitamin B2
8. Vitamin B3
9. Vitamin B5
11. Vitamin C
12. Vitamin K
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.
2. Etc.
Vegetables - Yams (Dioscorea)
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.
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
1. Heart diseases
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.
Recommended reading
Super Food Library
The Nature Super Food For Health Living and Longevity
And Look 10-20 Years Younger Than Your Biological Age
For more information of all other healthiest foods, visit

http://healthy-foods-index.blogspot.com/
You can also follow me on twitter

http://twitter,com/kylejnorton

The World Healthiest Foods - Part II - Vegetables

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The World Healthiest Foods - Part II - Vegetables

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II. Nutritional Supplements

VI. Side effects

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

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

Vegetables - Asparagus (Asparagus officinalis)

Vegetables - Beet (Beta vulgaris)

2. Prevent birth defect

4. Red blood cells

Vegetables - Sweet Peppers (Capsicum Annuum)

Vegetables - Broccoli (Calabrese cultivar)

4. Protect skin against ultra violet sun light

2. Body cleansing and detoxification.

4. Heart disease and stroke

5. Folate (Vitamin B9)

Vegetables - Cabbage (Brassica oleracea)

6. Omega 3 fatty acid

Vegetables - Common Fig or Fig (Ficus carica)

5. High blood sugar

Vegetables - Carrots (Daucus carota)

Vegetables - Cauliflower (Brassica Oleracea)

Vegetables - Celery (Apium graveolens)

Vegetables - Collard Greens (Brassica Oleracea)

Vegetables - Eggplant (Solanum Melongena)

2. Inflammation and infection

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

2. It may reduce the absorption of calcium for some people.

Vegetables - Green Peas (Pisum Sativum)

Vegetables - Mustard Greens (Brassica)

2. Anti -inflammation and infection

Vegetables - Romaine Lettuce (Lactuca)

Vegatables - Seaweed - Dulse (Palmaria)

Vegetable - Spinach (Spinacia)

4. Cataracts and muscular degeneration

3. Omega 3 fatty acid

Vegetables - Sweet potatoes (Ipomoea)

3. Reducing pancreas stress

Vegetables - Swiss chard (Beta)

3. Heart diseases and stroke

Vegetables - Tomatoes (Solanum)

For more information of all other healthiest foods, visit

You can also follow me on twitter

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