Eat The Right Stuff Tasty Healthy Vegetables!

According to the American Medical Association and the National Academy of Science, consume at least five servings of fruits and vegetables a day for good health and to avoid cancer, heart disease, and other health risks.  According to the U.S. Surgeon General, 68% of all disease is diet related.  The Standard American Diet is out of balance, consisting of far too much saturated fat, sugar, sodium, and cholesterol.   Fiber is lacking as is regular exercise and supplements of Vitamins, minerals, and other health supplements that you’ll read about that have benefited multitudes of Americans and healthy people throughout the world.  So what foods are good to eat?  Let’s start with ‘Eat The Right Stuff  Tasty Healthy Vegetables!’

Here’s a list of the ‘Eat The Right Stuff – Tasty Healthy Vegetables’ we’re going to discuss:

1. Anticancer Cruciferous Twelve
2. Alfalfa Sprouts
3. Artichokes
4. Asparagus
5. Bell Peppers
6. Broccoli
7. Brussels Sprouts
8. Brussels Sprouts
9. Brussels Sprouts Tasty Recipe
10. Cabbage
11. Carrots
12. Cauliflower
13. Corn
14. Kale
15. Mushrooms
16. Onions
17. Peas
18. Potatoes
19. Soybeans
20. Spinach
21. Sweet Potatoes
22. Tomatoes
23. Turnips
24. Yams

This first section EAT THE RIGHT STUFF will get you off to realizing the benefits of EATING THE RIGHT STUFF.  Some of these same foods have literally reversed diseases and afflictions and are recommended to patients who suffer from a variety of maladies and diseases by leading doctors throughout the U.S. and just about every country in the world.

Here are some healthy quotes:

• “Eating less fat can reduce the risk of colon, prostate, and breast cancer.” – National research Council, “Diet and Health” (1989)
• “The single most influential dietary change one can make to lower the risk of these diseases is to reduce intake of foods high in fats and to increase the intake of foods high in complex carbohydrates and fiber.” – The Surgeon General’s Report on Nutrition and Health (1988)

WARNING SIGNS that your present diet may be your unhealthy enemy are: food allergies, colds, constipation, flu, hemorrhoids, high blood pressure, indigestion, obesity, sinus infection…

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“Anticancer Cruciferous Twelve!”

To botanical historians the “Anticancer Cruciferous Twelve” all have flowers that resemble a crucifix or cross; thus cruciferous.  They all share common chemicals that can counteract some of the destruction from carcinogens.

• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Cress
• Horseradish
• Kale
• Kohlrabi
• Mustard Greens
• Radish
• Rutabaga
• Turnip Greens

Now let’s discuss some amazing health benefitting vegetables!

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Eat The Right Stuff – Tasty Healthy Vegetables!

Alfalfa Sprouts:  Alfalfa sprouts furnish only 10 calories per cup, no fat, and have only a trace of sodium.  Even though alfalfa sprouts are low in protein, it’s one of the richest foods in mineral content.  Alfalfa is an aid in weight loss.  Alfalfa sprouts take up space in your stomach while providing fiber.  Alfalfa is an excellent source of chlorophyll (nature’s deodorant) which is thought to have antibacterial action.  It may also help to heal wounds.  In supplemental form alfalfa can help reduce body and breath odor.  When shopping for alfalfa at the grocery store, the best tasting alfalfa sprouts are 02 to 02 1/2 inches in length.

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Artichokes:  A medium artichoke furnishes only 53 calories and is low in fat.  Artichokes contain calcium, iron, phosphorous, niacin, Vitamin C, magnesium, and potassium.  Studies in Japan, Switzerland, and Russia provide evidence that artichokes lower cholesterol.  Cynarin which is a drug derived from artichokes lowers cholesterol.  Cynarin is well known to be “liver protective” in both animal liver cells and living animals.

Russian scientists noted that the edible parts of artichokes were noted to exert an anti-inflammatory activity in dogs.  In 1969, French scientists were so successful in using artichoke extract for treating liver and kidney ailments, they took out a patent on it!

Artichokes are available throughout the year but their freshest peak production are the Spring months.  Artichokes are consumed by eating the tender part of the leaves.  Draw the leaf between the teeth to eat the tender meaty portion.  Discard the leaf.  Eventually, you’ll get to the very delicious heart or bottom of the tasty artichoke.  It’s very tasty and VERY HEALTHY for you!

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Asparagus:  Asparagus is undoubtedly one of the most healthiest foods on Earth!  Asparagus provides no fat, no cholesterol, and hardly a trace of sodium.  Four spears of asparagus provides only 13 calories.  Asparagus is so low in calories that you would have to really eat huge amounts of it to gain weight.

Asparagus is full of three food based nutrients that help in the defense of cancer.  These elements are Vitamin A, Vitamin C and the mineral selenium which is excellent for its antioxidant properties.  Asparagus also contains small amounts of cholesterol-lowering fiber.  Asparagus is ideal for heart-healthy menus.

According to studies at the University of California and Mount Sinai School of Medicine in New York, regular asparagus consumption demonstrates lower rates of cancer and heart disease.

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Bell Peppers:  Bell Peppers are some of the most nutrient-dense foods available.  One-half cup of raw bell pepper provides only 12 calories.  An average bell pepper provides more Vitamin C than a cup of orange juice.  Peppers are rich in Vitamin A to help resist infections.  Vitamin B is provided to help absorb nutrients in food as well as helping to improve your metabolism.  When bell peppers are mature, they become sweeter.  Mature bell peppers may be orange, purple, red and yellow.  Purple peppers may lose their color when cooked. According to my research, green peppers are the immature stage of the vegetable.

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Broccoli:  Did you know broccoli is America’s favorite vegetable?  One stalk of cooked broccoli furnishes only 45 calories and .2 grams of fat.  According to the U.S. Department of Agriculture, broccoli is the leading source of dietary fiber, packed with potassium, provides Vitamin B, low in fat and even calcium (for strong bones and teeth).  Broccoli is noted for its cancer-fighting properties (chemoprotectant).  Broccoli may be the number one cancer-fighting vegetable.

Researchers at Johns Hopkins of Medicine in Baltimore have isolated a ‘chemoprotectant’ substance called sulforaphane which has been identified in broccoli.  Sulforaphane may be the most potent cancer protecting agent to date!  Sulforaphane actually stimulates the body’s cells to produce cancer fighting enzymes.  Other cancer-fighting chemicals are indoles, carotene, and Vitamin C.  Broccoli is noted to help flush fat out of your system.

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Brussels Sprouts:  One-half cup of raw Brussels sprouts provide only twenty calories while one-half cup of cooked Brussels sprouts provides 30 calories.  A member of the cruciferous vegetable family (broccoli, cabbage, cauliflower), Brussels sprouts can fill you up and help you lose weight.

A cooked cup of this tasty treat is rich in Vitamin C, provides a good share of Vitamin A, iron, potassium, riboflavin, and rich in protein.  Brussels sprouts are very low in fat and sodium and provide fiber.  Brussels sprouts are a good bet to inhibit cancer, especially colon and stomach cancer.

According to Dr. Saxon Graham’s 1978 study in Buffalo, New York, Brussels sprouts emerged (along with cabbage and broccoli) as outstanding in saving lives from colon cancer!  According to a study in Norway, eating more cruciferous vegetables, including Brussels sprouts, may suppress the precancerous growths in the colon called polyps in which cancer initially surfaces.  Brussels sprouts and other cruciferous vegetables may also cut the risk of bladder, esophageal, lung, rectal, stomach and rectal cancer!

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Brussels Sprouts Tasty Recipe!

MOST IMPORTANT NOTE:  Here’s my quick recipe for Brussels sprouts.  I normally don’t eat or like the taste of Brussels sprouts till I cooked em’ up this way.

Ingredients: 24 Brussels sprouts, sharp knife, frying pan, coconut oil, bowl, fork, sea salt, and wooden spoon.

Step 01:  Take a frying pan put it on one of your burners at medium heat.

Step 02:  Immediately spoon-out 05 good oversized scoops of coconut oil (will be semi-solid at room temperature) and put them in the frying pan and wait till the coconut oil starts sizzle.

Step 03:  Procure 24 Brussels sprouts and cut off the base (stalk) of each of them.   Then remove 03 or 04 outer leaves (debris) and place them in the frying pan.

Step 04:  Every couple of minutes or so, gently stir the Brussels sprouts in the frying pan with your wooden spoon till they are all golden brown.

Step 05:  Remove to Brussels sprouts to a bowl and sprinkle them with sea salt.  Fork-in and enjoy with a cold bottle of beer.

Note:  I tried cooking the Brussels sprouts with other oils, but coconut oil is the tastiest and it’s a Medium-Chain Triglyceride (MTC) meaning it helps you burn fat far better than other oils that aren’t MTCs.  See Coconut Oil.

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Cabbage:  One cup of raw, coarsely shredded cabbage furnishes only 15 calories, while a cup of cooked cabbage is only 29 calories, .1 gram of fat, and low in sodium.  Raw cabbage is high in Vitamin C and potassium.  Cabbage is known to reduce the risk of cancer of the gastrointestinal and respiratory tracts.  Cabbage stimulates the immune system and kills bacteria and viruses.  Cabbage is also noted to help flush fat out of your system.

Cabbage also prevents and heals ulcers according to studies at Stanford University School of Medicine.  This same study found that a quart of cabbage juice a day healed ulcers 83% faster than standard treatments producing results in three weeks or less.  These same benefits of cabbage can be found in other cabbage vegetables like Brussels sprouts (miniature cabbage), cauliflower, turnips, kale, broccoli, Chinese broccoli, and Chinese cabbage.

Studies in Greece, Japan, and the United States have indicated that people who eat the most cabbage not only have the least colon cancer but also have the lowest death rates.  According to A.M. Liebstein, M.D. “cabbage is therapeutically effective in conditions of asthma, cancer, diseases of the eyes, gangrene, gout, pyorrhea, rheumatism, scurvy, tuberculosis… Cabbage is excellent as a vitalizing agent, blood purifier, and anti-scorbutic.”

In 1931, a German scientist experimenting with deadly radiation noted that rabbits survived a lethal dose of radiation if they ate cabbage leaves prior to exposure.  French scientists came to the same conclusion during 1950 studies.  In 1959, 2 United States Armed Forces researchers fed diced raw cabbage (with broccoli & beets) to guinea pigs before and after giving them 400 rads of deadly whole body X radiation.  All the guinea pigs that were not fed vegetables died within 15 days and more than half of those guinea pigs pre-fed vegetables survived!  The guinea pigs that were fed vegetables after the radiation exposure lived longer.  It was concluded that those guinea pigs fed cabbage and broccoli before and after their exposure to radiation were the most likely to survive.  Beets proved to have no effect.

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Carrots:  Carrots are one of the most flavorful and lowest priced foods available.  A cup of shredded raw carrots furnishes only 48 calories, while a cup of sliced cooked carrots furnish 70 calories.  A medium sized carrot furnishes only .1 gram of fat and only 25 milligrams of sodium.  A source of Vitamin A and a moderate amount of Vitamin C, carrots are a potential for preventing cancer.  According to several dozen studies, a high carotene intake has the potential to prevent cancers of the lung, esophagus, stomach, intestines, mouth, throat, bladder, and prostate.  Carrots are a good source of potassium and high in soluble fiber.

An exciting aspect of carrots is their promise in curtailing some of the most deadly, incurable cancers, notably of the lung and pancreas.  According to a 1986 Swedish study, carrots were designated as one of two prominent dietary barriers to pancreatic cancer and the other was citrus fruits.  It was noted that eating carrots “almost daily” substantially cut the chances of cancer of the pancreas.

According to a study by a team of researchers at State University of Buffalo, New York, it was noted that men eating the most high carotene foods, including carrots, were about half as likely to develop squamous cell lung cancer.  They concluded the difference between high risk and low risk is only one carrot!  According to Dr. Menkes, eating just one carrot a day might prevent 15,000 to 20,000 lung cancer deaths each year in the United States!  Even after years of smoking, carrots may ease the cancer threat by simply retarding the disease progression.

According to a study in New Jersey by National Cancer Institute epidemiologist Dr. Regina G. Ziegler, three vegetables surfaced in preventing lung cancer – carrots, sweet potatoes, and dark-yellow winter squash.  Dr. Regina G. Ziegler discovered that men who ate a half a cup of carrots or sweet potatoes or winter squash a day were half as likely to develop lung cancer compared to those who hardly ate any of the vegetables.  She also found that non-smoking women exposed to cigarette smoke could slash their risk of lung cancer by eating more carrots!

WARNING:  Carrots are very good for you, but if you’ve been snacking on these tasty treats to lose weight, then read this:  Eating carrots may raise the blood sugar too high, raising the insulin level so you want to eat more and more!  So take it easy on the rabbit food!

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Cauliflower:  Cauliflower is a bit more costly, but worth it when it comes to your health.  One cup of raw cauliflower furnishes only 31 calories, provides a good source of Vitamin C (one cup equals 100% of RDA), low in sodium, and low in fat.  Cauliflower is noted to help flush fat out of your system.  Cauliflower is one of the vegetables recognized by the Committee on Diet, Nutrition and Cancer of the National Academy of Sciences as one of the best bets for preventing cancer!  Cauliflower has established itself as being high on the list of anticancer vegetables.

A close cousin to cabbage, broccoli, and Brussels sprouts – all of these vegetables are linked to lower cancer rates, especially of the colon, rectum, stomach, and possibly the bladder and prostate.  Norwegians who eat their fair share of cauliflower (along with broccoli, Brussels sprouts, & cabbage) have fewer and smaller precancerous polyps of the colon.

According to a study by Dr. Lee Wattenberg, laboratory animals were fed cauliflower and then given powerful carcinogens like nitrosamines.  The animals that ate cauliflower did not readily develop cancers as those animals that didn’t eat cauliflower.

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Corn:  A cup of cooked corn furnishes only 178 calories while a cup of creamed style corn furnishes 210 calories.  Corn is low in sodium and low in fat.  A high energy food, corn is full of iron, zinc, niacin, rich in potassium, and a great source of fiber.  Most people think of corn as a vegetable, so I put it in with the vegetable section.  Corn is really a grain.  Corn has been noted to have the healing properties of controlling high blood pressure, fighting heart disease, lowering cholesterol, lowering risk of cancer due to its high fiber content, and helping prevent dental cavities.  Corn also contains the protease inhibitor chemicals that are cancer suppressors.

A worldwide study reported in 1981 by Pelayo Correa of the Louisiana State University Medical Center noted a strong correlation between low death rates from breast, colon and prostate cancer and heart disease and increased per capita consumption of sweet corn as well as beans and rice!

Another survey of 47 countries found that areas where people consumed starch in corn rather than wheat or rice had lower rates of dental cavities!

According to Dr. Virgil Brown of Mount Sinai School of Medicine in New York; the Tarahumara Indians of Mexico eat corn and beans and not much else.  High blood cholesterol and cardiovascular heart disease are almost non-existent among the Tarahumara Indians!

WARNING:  According to studies by Kenneth Carroll at the University of Western Ontario, corn oil was noted to cause cancer in lab animals.  Corn oil was noted to lower immunity in mice.

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Kale:  Kale is super vegetable as a potential preventative of several cancers including lung cancer.  Noted to be one of the richest of all green vegetables in cartenoids (anticancer agents).  A highly nutritious food, spinach has 36 milligrams of cartenoids per 100 grams.  However, an equal amount of kale has more than twice the amount of cartenoids (78 milligrams).  Too bad kale isn’t a popular food item in the United States and Western countries.  A study in Singapore noted that kale, along with common dark-green leafy vegetables like Chinese mustard greens, has significantly diminished the risk of lung cancer!

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Mushrooms:  At this time few medicinal benefits from the popular and common mushroom in the United States have been researched and proved.  However, four Oriental mushrooms (shiitake, oyster, enoki, and tree) contain compounds that can stimulate the immune system, inhibit blood clotting, and retard the development of cancer.  Japanese scientists have analyzed the medicinal qualities of mushrooms, especially the shiitake mushroom which is popular in the United States.

Scientists note that some mushrooms possess properties that may strengthen the immune system against a variety of infections, cancer, and possibly autoimmune diseases like rheumatoid arthritis, polyarthritis, and multiple sclerosis.  The most common and best-studied mushroom with the greatest therapeutic qualities is the shiitake, also known as “golden oaks” in the United States.  In 1960 Dr. Kenneth Cochran of the University of Michigan launched a study of the shiitake mushroom.  He discovered this mushroom contained a compound called lentinan, a long-chained sugar called a polysaccharide, which has a strong antiviral potential that stimulates the immune system functions!

Shiitake stimulates the immune system to produce more interferon, which is a natural defense agent against viruses and fighting cancers.  The shiitake compound, lentinan, has proved itself in fighting cancers.  It has been tested in leukemia patients in China and on breast cancer patients in Japan.

In follow-up Japanese tests, lentinan was found to be far more effective against influenza viruses than a powerful antiviral drug called amantadine hydrochloride.  More tests found that lentinan is a broad-spectrum killer of various viruses.

Consuming shiitake could help lower blood cholesterol and even block the bad effects of highly saturated fats.  In one study, a group of thirty healthy young women drove their blood cholesterol down by an average of 12 percent by simply eating 03-ounces of shiitake each day for a week.

Could shiitake counter the effect of fat in the diet?  In another study, one group ate two ounces of butter every day for a week; their cholesterol went up 14 percent.  Another group ate the same amount of butter every day for a week, but added three ounces of shiitake.  Guess what?  Their blood cholesterol dropped 04 percent instead of rising 14 percent (non-eaters of shiitake)!

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Onions:  A 1/2 cup of raw onions provide only 27 calories and are inexpensive.  Onions are used in just about every dish imaginable, from appetizers to main courses to soups to even jellies.  Onions can be eaten raw, they can be pickled, sautéed, deep fried, boiled, or steamed onions help boost the good cholesterol which is HDL (High Density Lipo-proteins), lower total blood cholesterol, slow down blood clotting, thin the blood, kill bacteria, and may even counteract against some allergic reactions.

Dr. Victor Gurewich, professor of medicine at Tufts University, prescribes and tells his patients to “Eat onions.”  Dr. Gurewich notes that raw, strong onions elevate critical HDL-type blood cholesterol.  The typical therapeutic dose is only 1/2 a medium-size raw onion – or equivalent juice – each day.

Dr. Gurewich says that is usually enough to “dramatically raise” HDLs (good cholesterol) an average of 30 percent in about 03 out of 04 heart disease patients!  In a few cases, HDL levels have doubled or tripled on the onion regimen!  He says that raw onions work best because cooking lessens or destroys the onion’s power to raise HDLs.  Raw or cooked onion works as a natural anticoagulant to help prevent life-threatening blood clots that may cause heart attacks and strokes!

According to a study in India, test participants were purposely fed fat-intensive meals that raised their cholesterol to dangerous levels, thus increasing the risk of blood clots.  The participants were then given only two ounces of onion, which was added to their diet, and their cholesterol levels were quickly brought within safe limits!

Onions may be a potential source of possible cancer antidotes because of their concentrated sulfur compounds that are able to turn off cell changes preceding cancer growth.  Researchers at the M.D. Anderson Hospital and Tumor Institute have isolated propylsulfide in onions that in tests blocked enzymes needed to activate a potent cancer-causing substance.

Researchers at Harvard School of Dental Medicine discovered that putting onion extract on cultures of oral cancer cells from animals significantly inhibited proliferation of the cancer cells and destroyed some.  As a matter of fact, the National Cancer Institute has funded much research on sulfides in onions and garlic, naming them promising agents in fending off cancer!

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Peas:  Numerous studies have noted that green peas contain antifertility agents.  The population of Tibet has remained static for the last 200 years.  Their staple diet is barley and yes you guessed it – peas!

In 1949, Indian scientist Dr. S. N. Sanyal of the Calcutta Bacteriological Institute, conducted a lifelong study on the population of Tibet.  He believed that over consumption of peas had accidently curbed population growth in Tibet.  His aim was to identify the contraceptive chemical in peas and turn it into an antifertility drug.  He almost succeeded.  Dr. Sanyal managed to identify the antifertility pea chemical called m-xylohydroquinone.  He synthesized it, concentrated it in capsules, and gave it to women; their pregnancy rate went down 50 to 60 percent!  When men took the same capsule, their sperm count dropped by half!  Pea chemicals never took a foothold as a contraceptive because the “Pill” simply outperformed the pea oil contraceptive.

Both men and women who are having trouble with fertility may want to consider reducing or temporarily deleting peas from their diet and replace it with another nutritious vegetable!  (See your doctor).  Peas, because they’re rich in soluble fiber, stimulate the body to reduce LDL cholesterol (bad cholesterol).  Peas, being seeds, are sources of protease inhibitors which are thought to help reduce the activation of both certain viruses and chemical carcinogens in the intestine, thus helping to prevent certain infections and cancers.  According to one study, peas are linked to slightly lower rates of cancer.

WARNING:  Peas should not be considered your first choice as a reliable contraceptive.

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Potatoes:  The potato originated in South America.  Botanically, the potato is related to the eggplant.  The potato is a tuber according to Dr. Mike Samuels the author of Heart Disease.  A medium potato provides only 110 calories, Vitamin C & B6, significant niacin, more potassium (don’t peel, 60% is close to the skin) than a large banana and is low in sodium.

A processed potato chip has six times the calories, 400 times the fat, and 250 times the salt of the same amount of a natural unprocessed potato chip.  Do you think these saturated fat, sodium, and cholesterol packed potato chips might hinder you from the healthy body and longer life you deserve?  If you must have your potato chips, try making your own without the great amount saturated fat, sodium, and cholesterol.  Shop around for a product that can turn potato slices into fat-free, sodium-free, low-calorie potato chips.

According to Dr. John McDougall, director of the nutritional medicine clinic at St. Helena Hospital in Deer Park, California, potatoes are an excellent food for rapid weight loss (DO NOT put the fat tasty stuff on potatoes like butter, margarine, or sour cream).  Potatoes are a great source of fiber and other nutrients mentioned above and help lower cholesterol while protecting against strokes and heart disease!

White raw potatoes have high concentrations of protease inhibitors, which are compounds known to void-out certain viruses and carcinogens.  Of several foods, inhibitors found in the potato were found to have the strongest antiviral powers!  Potato chemicals stopped viruses better than soybean inhibitors, which are considered one of the fiercest antiviral agents.  Potatoes, especially the skins, are rich in chlorogenic acid, a polyphenol which prevents cell mutations leading to cancer.  Potato skins were found to have antioxidant activity – neutralizing “free radicals” that damage cells leading to many disorders including cancer.

It’s a crying shame!  According to the Agriculture Department and National Cancer Institute, the closest many children get to a vegetable is eating French fries!

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Soybeans:  Soybeans are inexpensive and nutritious.  One-half cup of raw soybeans provides only 385 calories, while one-half cup of cooked soybeans provides only 150 calories.  Soybeans are high in calcium, iron, potassium, and protein.  The fat in soybeans is unsaturated and has a low content of sodium.  Research indicates that soybeans may lower serum cholesterol, reduce triglycerides, help regulate blood sugar, relieve and prevent constipation, and lower the risk of cancer. Research also indicates soybeans may prevent or dissolve gallstones.

Degenerative diseases, from arthritis to cancer, are noted to be substantially lower in Japanese men and women than their American counterparts!  Why?  One reason is Japanese have much less fat in their diet and Japanese eat a great deal more soy products like miso, soy drinks, soy sauce, and tofu.  Soy beans contain phytochemicals called polysterols and saponins which are noted to lower cholesterol.

Other phytochemicals found in soybeans are called isoflavones, genistein, and daidzein, also called phytoestrogens.  Phytoestrogens are noted to ease menopausal symptoms, protect women against the effects of too much estrogen (breast and endometrial cancer), and may help protect men against prostate cancer!

Soybeans also contain anticarcinogens.  Studies have noted that soy components have inhibitory effects on leukemia and cancers of the breast, colon, lung, prostate, and stomach!

According to Japanese surveys searching for foods that protect against cancer, one of which was miso, a soybean-paste soup.  Japanese men and women who consumed one bowl of miso a day had a one-third lower risk of stomach cancer than those who never ate miso!

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Spinach:  A cup of raw spinach furnishes only 12 calories, whereas a cup of cooked spinach furnishes only 42 calories.  Spinach is very low in fat, furnishes Vitamin A as carotene, Vitamin C, Vitamin E, calcium, iron, and many other nutrients.  Spinach provides that much needed fiber to help prevent cancer and helps to lower cholesterol, lose weight, and control diabetes!

According to Dr. Richard Shekelle, an epidemiologist at the University of Texas, spinach has it all including the ability to rev up the metabolism.  According to the Journal of American Medicine, spinach is called ‘king of vegetables.’

One of many dark green vegetables, spinach tops the list (along with carrots) of foods eaten most often by people worldwide with lower rates of all types of cancer, especially cervical, colon, endometrial, esophageal, laryngeal, lung, pharyngeal, prostate, rectal, and stomach.

Spinach provides high amounts of chlorophyll, which is a noted cancer blocker.  Italian studies found that spinach, in test tube tests, was dramatic at blocking the formation of one of the most powerful carcinogens known – nitrosamines.  Of the foods tested (carrots, cauliflower, lettuce, and strawberries), spinach juice was by far the most potent!  Spinach contains folic acid, which is noted as a mood booster.   Are you suffering from depression?  Eat spinach!

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Sweet Potatoes:  One medium sweet potato baked in its skin, then peeled furnishes only 160 calories.  It’s very nutritious, low in fat, and furnishes Vitamin A that has eight times the recommended allowance.  Vitamin A in sweet potatoes comes in the form of carotene and has the potential to reduce the risk of lung cancer.  The National Cancer Institute shows that eating 1/2 cup of sweet potatoes or other bright orange vegetables can reduce the likelihood of lung cancer by as much as 50 percent!  Smokers have a 20-30 times higher risk of cancer than nonsmokers.

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Tomatoes:  A 02 1/2 inch tomato furnishes only 23 calories, provides fiber, is low in fat and sodium, and rich in vitamin A, Vitamin C, and potassium.

According to a five year study from Harvard Medical School, people that ate tomatoes or strawberries every week, had the lowest chances of dying from cancer.  This fits right in with cancer-prevention recommendations that the National Cancer Institute and other groups have issued based on current knowledge of how diet affects diseases.

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Turnips:  A cooked cup of turnips furnishes only 28 calories, 78 milligrams of sodium (which is higher than most vegetables) and is low in fat.  Turnips are related to the cabbage family (distant cousin) which comes with the seal of approval from countless experts on cancer prevention.  Turnips provide a good source of Vitamins A and C, are rich in calcium, and provide a modest source of iron and protein.  Being a relative to the cabbage family, turnips are rich in nutrients known to inhibit tumor formation!

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Yams:  According to the National Cancer Institute, men who consumed only a half cup of sweet potatoes, carrots, or winter squash were only half as likely to develop lung cancers than those who ate almost none.  In 1984, Japanese researchers discovered that the sweet potato had “markedly strong antioxidative activity,” which counters or neutralizes free radicals that ravage bodily cells, creating disorders, cancer, and aging.

Do you want Twins?  Dr. Percy Nylander, a professor at the University of Ibadan in Nigeria, has studied the Nigerian Yoruba tribe.  The Nigerian Yoruba tribe has by far the highest rate of double births in the entire world!  Twice the rate of any place in the world!  Why?  The Nigerian Yoruba tribe eat enormous amounts of yams – it’s the staple of the tribal diet.

Yams are high in hormone-like substances that trigger the release of other hormones, including follicle-stimulating hormone (FSH).  FSH is found in high levels of Yoruba mothers of twins and is thought to stimulate the ovaries to release more than one ovum, establishing the stage for double conception.  It is noted that Yoruba women who no longer ate the yam as part of the tribal diet for the Western diet had fewer twins.

To support the information you just read, according to the World Atlas (software), Nigeria’s yearly consumption of yams topped the chart with 16,000,000 metric tons!  Japan (12th place) consumed 169,000 metric tons and the United States didn’t even place on the chart!  The Nigerians consume a great quantity of yams in comparison to all countries in the world and this strongly indicates the reason they have the highest double births rate in the entire world!

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