Best vegetables are organic ones or locally grown.
Broccoli – Contain phytonutrients, which may help inhibit the metabolism of some carcinogens and stimulate the body’s production of detoxification enzymes. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in broccoli and they help detoxification. It lowers cholesterol when steamed or cooked. Phytonutrient kaempferol found in broccoli has unique anti-inflammatory property.
Cauliflower – Prevents following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. Cauliflower also contains phytonutrients called glucosinolates that can help activate detoxification enzymes and regulate their activity. It contains same 3 glucosinolate phytonutrients found in broccoli and they help detoxification. Sulforaphane in cauliflower has been found to significantly improve blood pressure and kidney function. Cauliflower contains indole-3-carbinol which acts as anti-inflammatory nutrient. It has lots of vitamin C, vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. Cauliflower contains choline, a B vitamin known for its role in brain development.
Spinach – Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals. Spinach is one of the best sources of dietary potassium, magnesium, calcium, beta-carotene, vitamin K and vitamin A. Spinach contains an antioxidant known as alpha-lipoic acid, which lowers glucose levels and helps diabetes. Spinach and other green vegetables contain chlorophyll which blocks the carcinogenic effects. It acts as asthma prevention because of beta-carotene and it lowers blood pressure because of its high potassium content.
Kale – Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It’s high in iron, vitamin K, vitamin A, vitamin C and calcium. It’s a powerful antioxidant (contains carotenoids and flavonoids which fight cancer), a great anti-inflammatory food, it lowers cholesterol and it’s a great detox food.
Other Leafy Greens – Mustard Greens, Collards, Swiss Chard, Watercress, Brussels sprouts and others have pretty much the same properties as kale and spinach. Use different leafy green veggie every week.
Carrot – Carrot is high in vitamin A (beta-carotene) which is good for better vision, liver cleanse and skin. It contains falcarinol and falcarindiol which reduce the risk of lung cancer, breast cancer and colon cancer. It prevents heart decease because it has carotenoids, alpha-carotene and lutein.
Yakon – Yakon regulates blood sugar levels, help with weight loss, lower “bad” cholesterol, improve the health of the liver, boost digestive health, lower blood pressure, prevent certain types of cancer, and strengthen the immune system. It contains fructooligosaccharides and that is why Yacon syrup and powder are commonly used as healthy replacements for sugar as sweeteners in various foods. Truly a Superfood for Diabetics!
Parsnips – Parsnips are full of potassium and folate, two nutrients important for cardiovascular health. Potassium helps protects you from high blood pressure, while folate helps lower your blood levels of homocysteine, an amino acid associated with an increased risk of heart disease. Folate also promotes red blood cell growth, while potassium supports nerve function. Parsnips also have both soluble and insoluble fiber.
Garlic – Garlic is responsible for lipid-lowering, anti-blood coagulation, anti-hypertension, anti-cancer, antioxidant, anti-microbial effects. It boosts immune system, is a great source of antioxidants, and helps with respiratory and circulatory system, high blood pressure, high cholesterol, coronary heart disease, and artery hardening. It has anti-inflammatory properties and prevents and treats cold, and it’s good for skin and hair.
Ginger – Ginger improves the absorption and assimilation of essential nutrients in the body. It helps with sinus aches, prevents nausea and motions sickness, has anti-inflammatory properties, helps with throat and nose congestion and its good cold and flu prevention. Ginger contains chromium, magnesium and zinc and helps improve the immune system.
Cabbage – Cabbage is high in sulfur, full of vitamins B6, C, K, lupeol, manganese, potassium, sinigrin, sulforaphane and anthocyanins that help with mental function and concentration. These nutrients also prevent nerve damage, improving your defense against Alzheimer’s disease and dementia, regulates blood pressure, detoxify your body, cures headaches and hangovers, lowers blood sugar levels and has anti-inflammatory properties.
Avocado – Avocados are full of monounsaturated heart healthy fat called oleic acid, fiber, pantothetic acid, vitamins K, B6, E, C and copper, folate and potassium.
Beets – Beets are high vitamin C, fiber, potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate. Beets lower blood pressure, fights inflammation and has anti-cancer properties. Green parts of beets contain protein, phosphorus, zinc, fiber, vitamin B6, magnesium, potassium, copper, and manganese. Beet greens also supply significant amounts of vitamin A, vitamin C, calcium, and iron. Grate them fresh and add them to any salad.
Leeks – Leeks are a source of several vitamins and nutrients including vitamin A, vitamin B6, folate, vitamin C, vitamin K, iron, magnesium and manganese. Leeks fight cancer, protect lining of blood vessels, protect against heart disease, decrease risk of chronic inflammatory diseases and it has tons of antioxidants.
Pumpkin – Pumpkins are full of vitamin A, fiber, beta-carotene, potassium, vitamin C and Beta-Cryptoxanthin.
Sweet Potatoes – Sweet potatoes are full of beta-carotene, vitamin A, B1, B2, B3, B6, C, D, E, iron, manganese, copper, pantothenic acid, biotin, fiber and phosphorus. They prevent heart attack and make your skin elastic.
Mushrooms – Mushrooms are full of vitamin D, iron, vitamin B2 (riboflavin) and vitamin B3 (niacin), selenium. They boost your immune system, have lots of antioxidants, prevent prostate cancer, and have anti-inflammatory effects.
Celery – Celery is high in Vitamin K, molybdenum, folate, potassium, fiber, manganese and vitamins B2, B6 and C. Celery reduces inflammation, calms you down, aids digestion, reduces bad cholesterol, blood pressure and combats cancer.
Cucumber – Cucumber has vitamins A, B and C, magnesium, potassium, and silicon. Cucumber keeps you hydrated, fights heat, flushes out toxins, cuts cancer, stabilizes blood pressure, keep kidneys in shape, it’s good for diabetics, reduces cholesterol and helps digestion.
Onions – Onions are full of biotin, manganese, vitamins B1, B6 and C, fiber, phosphorus, potassium, quercetin and folate. They have lots of phytochemicals that improve immunity, lowers cholesterol, protects from cancer and reduces inflammation.
Eggplant – Eggplant has fiber, vitamins B, B3, B6, copper, manganese, potassium, iron, calcium and folate. It helps lowering blood sugar, takes care of the heart, lowers cholesterol and helps prevent blood clotting.
Asparagus – Asparagus is full of vitamin K, B1, B2, C, E, and B3, A, folate, copper, inulin, selenium, fiber and manganese. It contains anti-inflammatory compounds that protect from diabetes and heart disease.
Peppers – Peppers is full of Vitamin C, A, B2, B3, B6, E, folate, fiber and potassium. They also contain capsaicin which boosts metabolism, lowers cholesterol, lowers risk of breast cancer, is good for the heart and stroke prevention.
Tomato – Tomatoes are full of vitamin C, biotin, vitamin K, A, B6, B3, copper potassium, manganese, fiber, beta-carotene, lycopene and folate. Tomatoes offer protection against high blood pressure, high cholesterol, strokes, and heart disease.
Jerusalem artichoke – Amazing vegetable that contains 75% inulin (prebiotic), which is a starch that’s handled by the body differently than sugars. It’s also high in iron, magnesium, potassium and B vitamins. Excellent choice for diabetics. It can be eaten raw, baked or cooked.
Radish/Daikon– Radish is full of vitamin C, folate, fiber, riboflavin, potassium. Radishes regulate blood pressure, protect against cancer and prevent respiratory problems.
Moringa – Moringa has high levels of protein, antioxidants, phytonutrients, vitamin C, B2, B3, vitamin A and iron. Lowers inflammation and helps with skin conditions.
Maca – Maca raises energy, balances hormones and boosts sex drive.
Other Vegetables – Feel free to eat any vegetables you want, just don’t fry them or use them processed and remember that some vegetables are superfoods and some are not. Prepare them in most natural way, cook them, simmer them or bake in the oven with little coconut oil. Even potatoes or corn can be had once in a while, e.g. baby potatoes are delicious steamed or simmered and then covered with some olive oil. Eat that with some nice spring salad and you have a great, healthy meal. Same with corn, don’t eat products with processed corn syrup, but eating cooked young, sweet corn in July is delicious.
Kelp – Kelp is rich in protein, vitamins B3, B6, B12, C and minerals iodine, iron, calcium, potassium. Kelp, like any seaweeds is anti-oxidant, anti-inflammatory, anti-cancer, anti-tumor, anti-biotic, anti-viral, and immune-stimulating.
Dulse– Dulse is seaweed rich in protein, vitamins B6, B12 and A and minerals iodine, iron, potassium, phosphorus, manganese. Dulse regulates blood clotting, blood pressure, heals liver and lowers inflammation.
Arame – Arame seaweed is rich in calcium, proteins, iodine, lignans and iron.
Spirulina – Spirulina is not really a herb or a seaweed, it is cyanobacteria. Spirulinais high in protein, iron, vitamins B1, b2, B3, B6, B9, B12, C, D A, E and minerals potassium, calcium, iodine, chromium, copper, magnesium, manganese, phosphorus, selenium, sodium and zinc. Truly a superherb. It has 4 times more antioxidants than blueberry.
Chlorella – Chlorella is similar to Spirulina, sweet water algae rich in chlorophyll, antioxidants and it’s very good detoxifier.