The ABC List Of The Healthiest Vegetables: T for TOMATOES AND TURNIPS

The ABC List Of The Healthiest Vegetables: T for TOMATOES AND TURNIPS.    Today’s post of the ABC’s Of Healthiest Vegetables, also known as the Healthiest Foods On Earth: Vegetable Series Beginning With The Letter T – is all about TOMATOES AND TURNIPS.  TOMATOES  are a great source of vitamins, protect heart health, improve your vision, boost digestive health, help with diabetes management, guard skin health, and protect against cancer.  TURNIPS boost immune function, promote regularity, fights cancer, enhances heart health and aids in weight loss.  How about that?

In this 150 Healthiest Foods on Earth Series, I’ll be featuring vegetables that are packed with nutrients, vitamins and antioxidants – all of which are great for your health.  Based off the book by Jonny Bowden, these featured vegetables are a recipe for healthy living that hopefully everyone will take to heart like I have.    You’ll be amazed at how eating the right foods is just like having a pharmacy in your fridge and pantry.

If you missed any of the previous vegetables, read up on them here at the ABC LIST OF THE HEALTHIEST FOODS.  Enjoy

TOMATOES

Cooked tomatoes in oil are rich in the carotenoid lycopene, which has been shown to reduce the risk of prostate cancer. A study shows that those who received lycopene supplements and already had prostate cancer, had smaller tumors and less spreading of the cancer. And they also showed signs of regression and decreased malignancy.

Lycopene in tomatoes also protects against lung and stomach cancers, and protects against pancreatic, colorectal, esophageal, oral, breast, and cervical cancers. It also protects the heart against oxidative damage, thereby reducing the risk of heart attacks.

The anticancer properties of lycopene are best when eaten with fat-rich foods like avocado, olive oil or nuts, because carotenoids need to be eaten with a little fat.

Other tomato nutrients that fight diseases are the antioxidants zera-carotene, phytoene, and phytofluene. And phenolic acids in tomatoes have the potential to fight lung cancer. Tomatoes also contain lutein which helps prevent macular degeneration, and also slows down the thickening of arteries.

They’re an excellent source of Vitamin C, A & B, potassium, and phosphorus.

So the next time your crop of tomatoes yields 100’s of these little red veggies, don’t get frustrated like I did – embrace them and add them to your daily meals because they are so good for you.  And speaking of adding them to your foods – here’s some great ways to get your share of tomatoes:

1. Add fresh tomatoes to omelets and salads, and serve them sliced, drizzled with balsamic and garnished with fresh basil, sea salt, and cracked black pepper.
2. Dress fresh greens or steamed veggies with sun-dried tomato pesto, or drizzle it over broiled fish.
3. Toss spaghetti squash or beans with tomato sauce, or use it as a topping for sautéed green beans or potatoes.
4. Add salsa to scrambled eggs or taco salad, or spoon onto cooked fish, black beans, or brown rice.
5. Use tomato paste in veggie chili, or mix it into hummus, along with roasted garlic and harissa.

TURNIPS

The turnip belongs to the cabbage family – it contains cancer fighting indoles and isothiocyanates and other phytochemicals. They’re also high in anticarcinogenic glucosinolates.

I cup cooked turnips is 35 calories, 3 g of fiber, more than 250 mg of potassium, 18 mg of Vitamin C, 50 mg of calcium, more than 148 mg of calcium, 14,000 IU of Vitamin A, 8000 IU of betacarotene, 676 mcg of Vitamin K for the bones, 15,000 mcg of lutein and zeaxanthin which protects against macular degeneration of the eyes.  THAT’S A HECK OF A LOT OF NUTRITION !!  They’re also good as a digestive aid and a general detoxification.

Need some ideas for turnips?  Check these out:

1. Use turnips in just about any recipe in place of potatoes.
2. Mashed turnips or bake, boil or steam them for a delicious and nutritious side dish.
3. Enjoy them raw or shred them to use in coleslaw’s or salads or as a creative garnish for your main course.
4. Turnips also make a great addition to soups, stir-fries and stews.

Wow – who would have thought.  So enjoy your world of T’s – tomatoes and turnips and tell me how you include them in your daily meals.  Ciao 🙂

Click the link for the remaining alphabet on the Healthiest Foods In The World