GARDEN VEGETABLES

From the book:
"Complete C24/7 "The Natural Healers"

by: Dr. Butch Villena

These foods comprise great amount of carbohydrates, proteins, complex sugars, fibers, fatty acids, amino acids, enzymes, flavonoids, vitamins, minerals, trace elements and other nutrients that exhibit great anti-oxidant properties and provide superb health benefits into our body.

PARSLEY - Flat or curl feather like green leaves that are attached to multiple juicy stems with flat topped clusters of flowers. It grows from a single-shaped taproot system.

Health benefits:

• Antioxidant activity due to the presence of flavonoids (apiin. apigenin, crisoeriol, and luteolin).
• Excellent source of vitamins A (carotenoid, beta-carotene), C and K.
• Good source of vitamin B9 (folic acid) and iron.
• It contains other nutrients such as carbohydrates, proteins, dietary fibers, volatile oil (myristicin, limonene, eugenol) amino acids, vitamin B complex (B1, B2, B3, B5, B6), vitamin E and minerals such as calcium, copper, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc.
• Inhibits tumors or cancer cell formation and neutralizes carcinogens especially in the lungs due to the presence of volatile oils particularly myristicin.
• Cardiovascular protection. It lowers blood LDL "bad" cholesterol level.
• Aids in digestion and with laxative effects (parsley roots).
• Dissolves gallstones and kidney stones.
• Improves kidney and urinary conditions. Exhibits diuretic properties.
• Improves liver condition.
• Hormonal support. It improves estrogen level due to the presence of apiol and promotes good blood flow in the uterus treating pre-menstrual syndrome (PMS), irregular menstruation and menopausal syndrome.
• Aids in treating anemia due to its high content of iron and vitamin C
• Anti-infalmmatory activity. It relieves symptoms of arthritis and other inflammatory process.
• Dental and oral cavity protection. Strengthens teeth due to the presence of fluorine, prevents tooth decay and acts as a natural breath freshener.
• Provides eye protection.
• Provides skin care.

 KALE - It is a green or purple leafy vegetable that has ruffled leaves with fibrous stalk.

Health benefits:

• Antioxidant properties are due to carotenoids (lutein and beta carotene) and flavonoids (kaempferol and quercetin).
• Excellent source of vitamin C (also an anti-oxidant) and vitamin K.
• Excellent source of vitamin A (zeaxanthin and lutein). Aids in preventing cataract formation and age- related macular degeneration (AMD) that can lead to poor or loss of vision.
• Excellent source of calcium. It maintains healthy bone and prevents osteoporosis.
• Very good source of dietary fibers, amino acids, vitamin B6, minerals such as copper, manganese and potasium.
• Good source of proteins, omega-3 fatty acids, vitamin B complexes (B1, B2, B3, B5, B9), vitamin E, Minerals such as iron, magnesium and phosphorus.
• Also contains small amount of nutrients such as carbohydrates, selenium, sodium and zinc.
• Detoxify the body with the aid of sulphur compounds.
• Anti-tumor or anti-cancer properties. Prevents cancer cell growth (breast, lung, colon, ovary, bladder, prostate) due to glucosinolates contents. Prevents risk of developing colon cancer due to high fibre content.
• Cardiovascular protection. It lowers blood LDL "bad" cholesterol level.
• Lowers blood sugar level
• Gastrointestinal protection. Relieves constipation and prevents bacterial (Helicobacter pylori) overgrowth that harms the stomach.
• Lung protection. It reduces the risk of developing lung diseases.
• Anti-inflammatory activity.

SPINACH - It is a green leafy vegetable that has curly of flat unwrinkled leaves with slight bitterness and salty flavor.

Health benefits: 

• Antioxidant properties are due to the presence of carotenoids (beta-carotene, lutein and zeaxanthin) and flavonoids (flavonol).
• Excellent source of vitamin A, B complex (B2,B6), C, E and K.
• Excellent source of potassium and vitamin B9 (folate) which can lower high blood pressure.
• Excellent source of iron, thus preventing anemia.
• Excellent source of amino acid (tryptophan), calcium, magnesium and manganese.
• Very good source of proteins, dietary fibers, vitamin B1, minerals such as copper, phosphorus and zinc.
• Good source of omega-3 fatty acids, vitamin B3 and selenium.
• It contains small amount of the following nutrients: amino acids, vitamins B5, B7, minerals such as boron and iodine.
• Anti-tumor or anti-cancer properties. It contains carotenoid-epoxyxanthophyll, chlorophyllin, folate and tocopherol that aids in preventing and treating different kinds of cancer (bladder, breast, stomach or gastric, liver, lung, prostate and skin).
• Cardiovascular protection. It reduces the risk of developing cardiovascular diseases, prevents atherosclerosis formation, prevents heart attack and stroke and lowers high blood pressure beacause of inhibition of angiotensin I - converting enzyme. It also also contains Co-enzyme Q10.
• Regulates body pH due to its alkaline property and reduces the risk of developing gastric ulcers.
• Reduces the risk of developing neurodegenerative diseases such as alzheimer's disease cognitive impairment due to high folate content.
• Reduces the risk of developing age-related macular degeneration (AMD) and cataract formation causing poor or loss of vision.
• Bone protection. Maintains strong bones and prevents osteoporosis.
• Skin protection. Prevents and relieves damaging effects of UV sun exposure.
• Anti-inflamatory activity.

BRUSSELS SPROUTS - It is a miniature green cabbage-like vegetable that is 1 inch in size. The plant grows in bunches of 20-40 on each stem and reaches up to 3 feet tall.

Health benefits: 

• Antioxidant properties are due to its high content of vitamin C, beta-carotene, vitamin E, manganese, flavonoids (isorhamnetin, quercitin, and kaempferol), caffeic and ferulic acid.
• Excellent source of vitamins C and K.
• Very good source of dietary fibers, tryptophan, vitamins A, vitamin B complex (B1, B6, B9) and minerals such as manganese and potassium.
• Good source of proteins, omega-3 fatty acids, vitamins B2 and E, Minerals such as calcium, copper, iron, magnessium aand phosphorus.
• Contains small amount of the following nutrients: amino acids, vitamins B3, B5, selenium, sodium and zinc.
• Detoxify the body with the aid of isothiocyanates and sulfur compundds.
• Anti-cancer activity. It is an excellent source of glucosinolates (glucoraphanin, glucobrassicin, sinigrin) which prevent and reduce the risk of developing cancer such as breast, lung, colon, bladder, ovarian and prostate.
• Contains sulforaphane taht acts as a powerful antioxidant that prevents and fights cancer.
• Cardiovascular protection. It lowers blood LDL "bad" cholesterol level and high blood pressure.
• Regulate blood sugar level.
• Digestive support. Prevents Helicobacter pylori overgrowth in the stomach due to glucoraohanin content.
• Excellent source of vitamin A: beta-carotene (lutein and zeaxanthin) that protects and prevents eye diseases.
• Anti-inflammatory properties are due to glucobrassicin (isothiocyanates), vitamin K and omega-3 fatty acid (alpha-linolenic acid, or ALA) contents.

ASPARAGUS - Green, greenish purple or white in color, erect stem that reaches up to 6 -8 inches tall, fleshy spears topped with bud-like compact heads and with scaly like leaves. The flowers are small solitary bell-shaped with red berry fruit containing black seeds. Roots have sweet and bitter taste.

Health benefits: 

• Potent antioxidant property. It has high content of gluthathione (GSH), chlorophyll, saponins (asparanin A, sarsasapogenin, protodioscin, diosgenin), flavanoids (quercitin, rutin, kaempferol and isorhamnetin), vitamins A (beta-carotene, C, E and minerals like manganese, selenium and zinc.
• Excellent source of vitamins A, B9 (folic acid), C and K.
• Very good source of protein, dietary fiber, amino acid (tryptophan), vitamin B complex (B1, B2, B3, B6) and minerals like copper, manganese, phosphorus and potassium.
• Good source of minerals: calcium, iron, magnesium, selenium and zinc.
• Also contains the following nutrients: carbohydrates, omega-3 fatty acids, amino acids, vitamin B5, B7 and vitamin E.
• Anti-tumor or anti-cancer properties. Prevents and fights cancer by slowing down tumors necrosis factor (TNF-alpha) activitation by restraining IL-1 secretion.
• Cardiovascular protection. It lowers blood LDL "bad" cholesterol level.
• Reduces risk of developing Diabetes mellitus(DM). It lowers blood sugar level.
• Digestive support. Aids in digestion due to high fiber and inulin contents. It has anti-spasmodic effects and relieves abdominal pain.
• Lung protection. Strengthens lung functions.
• Diuretic property is due to asparagin substance. It eliminates toxins, relieves edema, congestion and reduces water retention during pre-menstrual period and in pregnancy.
• Treats benign prostatic hyperplasia (BPH) due to asparagin (b-sitosterol compound) content.
• High alkaline property due to ammonia content. It reduces blood acidity and prevents and dissolves kidney stones.
• Hormonal support. It stimulates sex hormone production - aphrodisiac effect, promotes fertility, relieves pre-menstrual symptoms (PMS) such as discomport or cramping and increases breast milk production.
• In prergnancy, it reduces the risk of neaural tube defects and low birth weight due to high content of vitamin B9 (folic acid) and calcium.
• Central Nervous System protection. It relieves insonmia due to its mild seddative effects. Improves neurodegenerative disease like amyotrophic lateral sclerosis (ALS).
• Anti-inflammatory property. It relieves symptoms of arthritis, rheumatism and other inflammatory process.
• Anti-bacterial activity.
• Anti-viral property.
• Anti-parasitic activity. It contains substance asparagusic acid that kills nematodes or intestinal worms (hookworms and pinworms) and treats schistosomials.

BROCCOLI - It is a dark green vegetables with tiny tight heads that are mounted on stem-like buds. It is describe as "heads like cauliflower" and "stems like asparagus" by John Randolf in a Treatise on Gardening by a Citizen of Virginia.

Health Benefits:

• High antioxidant contents. It is rich in chlorophyll, flavonoids (kaempferol and quercitin), carotenoids (lutein, zeaxanthin and beta-carotene), vitamins A, C and E, indoles, sulphoraphane (potent detoxifier, and minerals such as manganese and zinc.
• Contains 3 glucosinolate, pytonutrients (glucoraphanin, gluconasturtiian, glucobrassicin) that participate in the body's detoxification process, from activation, neutralization and removal of unwanted substances in the body.
• Excellent source of dietary, vitamins A, B9 (folic acid), C and K.
• Very good source of proteins, amino acids (trytophan), omega-3 fatty acids, vitamins B2 and B6, and minerals such as magnesium, manganese, phosphorus and potassium.
• Good source of vitamins B1, B3, B5 and minerals like calcium and iron.
• Also contains carbohydrates and amino acids.
• Anti-tumor or anti-cancer properties. It has glucosinolates that possess anti-carcinogenic properties and indole-3 -carbonol that protects against cell growth and proliferation of breast, colon, bladder, ovarian and prostate cancer.
• Cardiovascular protection. It lowers blood LDL "bad" cholesterol level and high blood pressure.
• Reduces the risk of developing Diabetes mellitus (DM). It lowers blood sugar level by regulating insulin production due to chromium content.
• Digestive support. It relieves constipation due to high fiber content. It also has an anti-ulcer activity. It contains glucosinolates that prevent Helicobacter pylori overgrowth in the lining of the stomach.
• Eye care. Protects the eyes from developing blindness, cataract and age-related macular degeneration (AMD) due to its excellent source of vitamin A and carotenoids (lutein and zeaxanthin).
• Central Nervous System protection. It reduces the risk and prevents developing neurodegenerative diseases like Alzheimer's disease and dementia.
• Anti-inflammatory property. It prevents and treats arthritis and other inflammatory process.
• Bone health. It prevents bone loss and osteoporosis due to high content of calcium and phosphorus.
• Skincare. Prevents and reduces the damaging effects of UV sun exposure.
• Prevents vitamin D deficiency due to high content of vitamin A and K that keep vitamin D metabolism in proper balance.
• In pregnancy, it prevents the risk of developing neural tube defects in the newborn due to folate content.
• It has an anti-viral activity.

CAULIFLOWER - The word "cauliflower" means "cabbage flower". It is a compact head clustered with flower buds that are colored white or creamy-white with green outer leaves.

Health Benefits:

• Potent antioxidant contents: flavonoids (quercitin, rutin, kaempferol), carotenoids (beta-carotene, beta-cryptoxanthin), caffeic acid, cinnamic acid, ferulic acid, vitamin C and manganese.
• Anti-inflammatory activity due to glucosinolates, omega-3 fatty acids and vitamin K contents.
• Contains 3 glucosinolate pytonutrients (glucoraphanin, gluconasturtiian, glucobrassicin) that activate the detoxification process.
• Excellent source of fibers, vitamin B9, C and K.
• Very good source of omega-3 fatty acids, amino acid (tryptophan), vitamins B5, B6 and manganese.
• Good source of proteins, vitamins B1, B2, B3 and minerals calcium, copper, iron, magnesium, phosphorus and potassium.
• Also contains the following nutrients: carbohydrates, amino acids, vitamin A, B7, E and minerals selenium, sodium and zinc.
• Anti-tumor or anti-cancer properties. It prevents and fights cancer (breast, colon, bladder, cervical, ovary, prostate) by inhibiting cell growth and cytotoxic effects on tumor cells because of the anti-estrogenic effects of indole-3-carbinol or 13-C and sulphoraphane contents.
• Cardiovascular protection. It reduces the risk of developing cardiovascular diseases like stroke and heart attack due to allicin, potassium, folic acid and isothiocyanate contents. It also lowers blood LDL "bad" cholesterol level.
• Digestive support. It relieves constipation due to high fiber content. It also has an anti-ulcer activity. It contains glucosinolates that prevent Helicobacter pylori overgrowth in the linig of the stomach.
• It has an antibacterial activity.
• It has anti-viral property due todi-indolyl-methane (DIM) content that enhances Interferon-Gamma receptors activity.
• In pregnancy, It prevents the risk of developing neural tube defects in the newborn due to folate content.

BEET - Herbaceus plant with purple leafy stems that grows 1-2 meters high, heart-shaped leaves, flowers in dense spikes and red to purple bulb roots. It contains betalains pigments that give beet yellowish, red to purple colors.

Health benefits:

• Rich in antioxidants: carotenoids - vitamin A (lutein, zeaxanthin), betalains, Chlorophyll, vitamin C and flavonoids (anthycyanins).
• Excellent source of vitamin B9.
• Very good source of manganese and potassium.
• Good source of dietary fibers, amino acid (tryptophan), vitamin C and minerals like copper, iron, magnessium and phosphorus.
• Also contains the following nutrients: proteins, omega-3 fatty acids, amino acids, vitamins A, B1, B2, B3, B5, B6, E and K, minerals like calcium, iodine, selenium, sodium and zinc.
• Body energizer due to carbohydrate content.
• Anti-tumor or anti-cancer properties. It prevents and fights cancers (breast, lung, stomach, colon, prostate, testicular) due to betacyanins (betaine) and beta-carotene contents.
• Cardiovascular protection. It reduces the risk of developing cardiovascular diseases like hypertension and stroke. It also lowers blood LDL "bad" cholesterol and triglyceride levels.
• Lung protection. It strengthens lung functions. It reduces the risk of developing diseases like asthma.
• Digestive support. It relieves constipation due to high fiber or cellulose content. It acts also as an acid neutralizer because of its alkaline property thus, preventing ulcer formation.
• Liver protection. It stimulates liver disease (fatty liver) due to choline content that acts as liver detoxifier.
• In pregnancy, it prevents the risk of developing neural tube defects in the newborn due to folate content.
• Eye care. It protects and prevents eyes from developing cataract and Age-related Macular Degeneration (AMD) due to high content of vitamin A (beta-carotene).
• Prevents and treats anemia due to its high iron and copper contents.
• Anti-inflammatory activity. It inhibits cyclo-oxygenase enzymes (COX-1 and COX-2) that trigger inflammation.
• Hormonal support. It stimulates sex hormone production due to its boron content and it increases fertility.

CARROT - It is a fleshy, thick, orange in color root vegetable with green featherly leaves. The carotene content is responsible for its orange color. It is fat-soluble, with crunchy texture and sweet taste.

Health benefits:

• It has  strong antioxidant properties. It has the highest vitamin A (beta and alpha carotene), glutathione and phytochemical contents.
• Very good source of dietary fiber, vitamins C, K and potassium.
• Good source of vitamins B complexes B1, B3, B6, B7, B9 and minerals like magnesium, manganese, molybdenum and phosphorus.
• Also contains the following nutrients: carbohydrates, protein, essential oil, sulfur compounds, vitamins B2, E and minerals like calcium, copper, iron, potassium, selenium, sodium and zinc.
• Anti-tumor or anti-cancer properties. It prevents and reduces the risk for cancer cell growth and proliferation (larynx, esophagus, breast, lung, colon, bladder, cervix and prostate) due to lignin, carotenoids, falcarinol and other antioxidant components.
• Cardiovascular protection. It reduces the risk of heart attack and stroke due to high beta-carotene content. It lowers blood LDL “bad” cholesterol level and high blood pressure.
• Reduces and regulates blood sugar level.
• Lung protection. It prevents inflammation and improves lung functions.
• Digestive support. It aids in digestion and reduces the risk of developing colon cancer due to its high fiber content.
• Strengthens kidney functions.
• It has a diuretic property.
• Eye care. Reduces the risk of developing Age-related Macular Degeneration (AMD), cataract and night blindness.
• Central Nervous System protection. Reduces the risk of developing neurodegenerative diseases like Alzheimer’s disease. It also relieves insomnia.
• Skin care. It promotes healthy skin, hair and nails due to high beta-carotene level.
• Hormonal support. It increases breast milk production, increases menstrual flow and improves impotence and sexual dysfunction.
• Anti-inflammatory property.
• Anti-bacterial activity.
• Bone protection. It maintains healthy and strong bones.

CABBAGE – It is a round plant with compact cluster forming light yellow, green, dark green or red leaves.

Health Benefits:

• Rich with powerful antioxidants and detoxifiers: vitamins A, C, polyphenols (anthocyanins) and carotenoids (beta-carotene).
• Excellent source of fibers and vitamin A, C and K.
• Very good source of omega-3 fatty acids, vitamins B6, B9, minerals like manganese and potassium.
• Good source of proteins, amino acid (tryptophan) vitamins B1, B2, minerals like calcium and magnesium.
• Also contains the following nutrients: carbohydrates, amino acids, vitamins B3, B5, E, minerals like copper, iron, phosphorus, selenium, sodium, sulfur and zinc.
• Anti-tumor or anti-cancer properties. It prevents and fights cancer (breast, lung, colon, bladder, prostate and ovarian cancer) due to sulforaphane and glucosinolates content.
• Cardiovascular protection. Reduces the risk of developing cardiovascular diseases. It lowers blood LDL “bad” cholesterol level.
• Digestive support. Prevents and treats gastric, peptic and duodenal ulcer. It also aids digestion.
• It has a diuretic activity.
• It dissolves and removes uric acid that can cause gout and kidney stones.
• Central Nervous System protection. It reduces the risk of developing neurodegenerative diseases like Alzheimer’s disease.
• Eye care. Reduces the risk of developing Age-related Macular Degeneration (AMD) and other eye diseases causing poor or loss of vision.
• Skin care. It promotes faster wound healing and improves skin lesions.
• Anti-inflammatory activity. It relieves symptoms of arthritis and asthma.
• Anti-viral activity. It is used as an adjutant therapy against human papilloma virus type 6 and 11.
• It has anti-fungal activity due to its sulfur contents.

GARLIC – A compound bulb consisting of 4-20 cloves encased in white paper-like sheathes.

Health Benefits:

• Rich with potent antioxidants: vitamins C, E, selenium, sulfur compounds and saponins.
• Excellent source of manganese.
• Very good source of vitamins B6 and C.
• Good source of carbohydrates, proteins, amino acid (tryptophan), vitamin B1, minerals like calcium, copper, phosphorus, potassium and selenium.
• Also contains the following nutrients: omega-3 fatty acids, amino acids, vitamins B2, B3, B5, B9, minerals like iron, magnesium, sodium and zinc.
• Contains several sulfur-containing compounds and derivatives called polysulfides (allium, alliin, N-acetylcysteine – NAC, diallyl sulfide – DAS, 1,2 –vinyldithiin, thiacremonone) that provide cardio-protection, anti-cancer, anti-inflammatory and reduces risk of oxidative stress.
• Anti-tumor or anti-cancer properties due to allyl disulfides content. It prevents and reduces the risk of cancer cell growth (throat, larynx, stomach, colon, rectum, liver, pancreas, kidney), mestastasis and induces cell death or apoptosis. It also reduces the side effects of chemotherapy such as anorexia, fatigue, and intestinal damage.
• Cardiovascular protection. It reduces the risk of heart attack and stroke, prevents atherosclerosis formation and inhibits platelet aggregation, thus, preventing blood clot formation. It lowers blood LDL “bad” cholesterol and triglycerides level. It also lowers high blood pressure.
• Lung protection. It prevents and reduces the risk of developing lung diseases such as asthma, common colds and bronchitis. It also enhances the effects of Isoniazid (INH) drug, an anti-tuberculosis medication.
• Digestive support. It has an anti-spasmodic effect.
• Anti-inflammatory activity. It relieves symptoms of arthritis and rheumatism.
• It improves iron metabolism in the body, thus, preventing anemia.
• It has an anti-bacterial activity. It complements to the conventional therapy for syphilis.
• It has an anti-viral activity.
• It has an anti-fungal activity due to its disulfide (ajoene) content.
• It has an anti-parasitic (roundworms, Ascaris Iumbricoides) activity due to its allyl disulfide.