Sweet Spotlight: Vegetables

I talk a lot about what not to eat. Let’s talk about what we should eat. This is the first post in a series titled Sweet Spotlight. I’ve included why each of these foods is good for you to help you make better and more informed food selections. Refer back to this list often as I will update it with new foods as I continue to learn about foods that are good to eat and benefits of foods that we normally eat.

FOOD: Vegetables Why is it good?
Arugula Contains calcium, folate, and fiber.     Good for bone and heart health.
Avocados Rich in folic acid with prevents birth defects, increases red blood cell production, prevents cancer and strengthens immune system.   Best plant-based source of omega-3s. High in the right kind of fat – monounsaturated fats. Aids in anti-aging and skin-moisturizing benefits.
Beets Source of B vitamin folate that helps with your mood and preserve memories in the brain.
Bell Peppers Contains vitamin C. Helps the immune system.
Bok Choy Contains calcium.
Broccoli and other cruciferous vegetables Full of vitamin C and beta carotene.   Fights cancer, cataracts and heart disease. Improves the immune system. Helps the body eliminate toxins.
Collard Greens Packed with antioxidants that is especially helpful to your eyes.
Greens (mustard, turnip, collard, and kale) Full of calcium, iron, and vitamins C and E. Has detoxifying properties and heals the organs.
Kale Contains vitamins A, C, and K plus a number of minerals. The powerhouse of vitamins makes this an excellent anti-cancer food and a good one for eye-health. May also reduce the risk of heart disease.
Mushrooms (particularly Shiitake) Contains lentinan which may help slow the growth of tumors and cancer. Also good for immunity.
Nori Helps with blood sugar control.   Shred one sheet into soups or salads for 70% daily iodine dose.
Peppers (green, red, orange, and yellow) Rich in vitamin C. Great for the immune system.
Pomegranates (juice form works, too) Helps lower LDL cholesterol.
Potatoes High in potassium which helps nerves and muscles including the heart. The potato skin contains vitamin C and fiber.
Pumpkin ½ cup gives you over 100% of your Vitamin A daily dose requirement. Keeps your immune system working and protects you from disease and cancer.
Romaine Lettuce 2 cups contains half your daily need for Vitamin A and all of the vitamin K you need.
Spinach Contains beta carotene, folic acid, and iron. Good for bone health, cancer prevention, the immune system, and heart health.
Squash Contains vitamin A and helps alkalize the blood from the typical acid-producing diet of fats, sugar, and processed foods that we eat.
Sweet Potatoes High in Vitamin C, beta-carotene, folic acid, and potassium. Plus when these potatoes are digested it turns into Vitamin A which fights premature wrinkles. Helps slow aging and strengthen the immune system.   Antioxidants keep the brain sharp.
Tomatoes Contains lycopene which helps repair cell damage from sun exposure and prevent sunburns.   Also helps keep you in a good mood.
Tomato Sauce Contains potassium. Good for your bones because the potassium buffers the acid that can pull calcium out of your bones.
Watercress Contains a strong dose of glucosinolates, a chemical in the plant that helps prevent breast, colon, and lung cancer.
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