The ABC List Of The Healthiest Vegetables: A for Artichokes, Arugula, Asparagus
150 Healthiest Foods on Earth – Vegetable Series Beginning With A
The ABC List Of The Healthiest Vegetables: A for Artichokes, Arugula, Asparagus. This is the beginning of the 150 Healthiest Foods on Earth series, based on the book by Jonny Bowden. It’s a recipe for healthy living that I plan to follow and hope you all do as well. We’ve divided the series into food groups and will be featuring the healthiest vegetables first. … so as Mary Poppins once said “lets start at the very beginning …..”.
ARTICHOKES
Are known to be a liver cleansing food. They contain a source of silymarin (which is the active ingredient in milk thistle), which helps and nourishes the liver. Artichokes are also known to bring stomach relief.
Artichoke Extract is used for indigestion. It is also used to treat high cholesterol and triglycerides. The flavonoids from the artichoke have prevented oxidation of LDL’s (bad cholesterol).
The vegetable itself is very healthy. 1 medium artichoke has 72 mg of magnesium, 425 mg potassium, some folate, and the eye friendly caroteins Lutein and Zeaxanthin, 6 1/2 G of fiber, and only 60 calories.
Not too shabby for one piece of vegetable.
ARUGULA
1 cup of arugula contains only 5 calories, plus folate (folic acid), Vit A and the eye healthy carotenoids Lutein and Zeaxanthin, Vit K (which is essential for clotting and developing strong bones).
Arugula contains Glusocinolates. As you chew on an arugula plant, the Glusocinolates mix with the enzyme Myrosinase, which turns them into other compounds called Isothiocyanates, which has anti-cancer properties. The Isothiocyanates help prevent lung and esophageal cancer and can lower the risk of other cancers including gastrointestinal cancer.
So perhaps replace your regular salad lettuce tonight with a cup of arugula?
ASPARAGUS
Funny thing about this vegetable – it has a distinct male and female versions. The male plants are the skinny ones and the female plants are rubenesque. And did you know that because of an amino acid called asparagine, it also makes your pee smell funny? But don’t worry, it might be annoying but its completely harmless.
The root of the asparagus in Indian medicine, is used as a diuretic and to strengthen female reproductive systems. It is also believed to help develop piece of mind, a loving nature, good memory and a calm spirit. They also believe it promotes fertility, reduces menstrual cramping and increases milk production in nursing mothers. The root contains steroidal glycosides.
But we in the western world believe is has an aphrodisiac trait, of which there is no scientific data to back this up. So go figure.
1 cup of cooked asparagus has 404 mg potassium, 268 mcg of folate (the B vitamin that helps reduce the harmful blood chemical called homocystein). It is high in vit K, and also contains rutin, which helps protect blood vessels and cancer fighting flavonoid Quercetin. 1 cup of asparagus contains 3.6 g of fiber and is only 40 calories.
Asparagus also has anti-tumor activities. It is high in glutathione, the body’s most important antioxidants. It also contains inulin – a fiber that feeds the good bacteria in your gut and helps support gastrointestinal health.
Makes me very thankful for the spears that I have in my garden – its good to know they are healthy for me.
So enjoy your day with some healthy A vegetables – peace 🙂