According to a study of the Harvard Medical School, eating more fresh vegetables, a simple improvement in your diet, can have a tangible effect on your health. Here are a few great vegetables to boost your immune system and a couple of food combos that will enhance their flavour:

Asparagus

Nutrition Facts

Asparagus has plenty of folate, dietary fibre, and iron. The greenery contains selenium, which decreases the risk of bladder, colon, breast, rectum, prostate, and lung cancer. A serving, 242 g of asparagus, provides 74% of the required daily intake of vitamin C and 25% of iron.

How To Cook It

To avoid losing flavour and the nourishing elements of the asparagus, you should not overcook it. Steam for 3 minutes or bake 10 to 15 minutes in the oven at 400 F (204 C). If you prefer, you can also cook asparagus on the barbeque and sprinkle with a few drops of balsamic vinegar.

What Works with Asparagus

The greenery goes well with steak or chicken, as well as with prosciutto, bacon, ham, mint, lemon, toasted almonds and Parmesan cheese. You can also add it to a quiche, risotto, or pasta to give the dish unique earthy undertones.

Almost Raw Asparagus Mango Salad Recipe

Spinach

Nutrition Facts

Spinach is low in saturated fat and cholesterol while it is rich in zinc. It is known for fostering the immune system and speeding up the healing processes in your body. Spinach is also a good source of protein, dietary fibre, folate, iron, and magnesium. In a single serving of 30 g, you get 56% of the required daily intake of vitamin A and 14% of vitamin C.

 

How To Cook It

You can use raw spinach in salads or steam it for a few minutes. You can also sauté the greenery for several minutes or roast it for 10 minutes. It is important to rinse it well before using it in your meals to remove dirt and grit.

What Works With Spinach

You can pair the leafy greenery with butter, cream, bacon, cheese, eggs, garlic, onions, mushrooms, red pepper flakes, anchovies, pine nuts, nutmeg, olive oil, sesame oil, salt, and soy sauce.

Raw Spinach Basil Soup Recipe

Rhubarb

Nutrition facts

Rhubarb is great for your bones and proper organ functioning because of its high vitamin C levels (10% of the daily value per 122g serving size). The vegetable is very low in saturated fat, cholesterol, and sodium. According to expert gardeners and herbalists, it can also relieve women’s hot flashes.

How To Cook It

Although you can eat it raw with a little sugar sprinkled on it, it is generally cooked with other ingredients, most often fruits to enhance their taste. Rhubarb is used for pie fillings, baked sauces, jellies, jams, muffins, cakes, and other desserts.

What Works With Rhubarb

To balance the sour flavour of this vegetable, combine it with sweet fruits such as strawberries. For savoury dishes, you can combine rhubarb with beets, garlic, olive oil, salt and pepper, or serve it as a sauce for meats and fish.

Beets

Nutrition facts

Beetroot contains a considerable amount of potassium, folate, and vitamin C can and have very few calories (around 50 per cup). However, large portion of the calories in the vegetable come from sugar.

How To Cook It

Baking and oven-roasting are wonderful ways to bring up the natural sweetness of the beets. You can use it raw in salads with some carrots, raisins and sweet dressing or add it in a stew or soup.

What Works With Beets

You can go with the classic combination of beets and goat cheese, especially if the vegetable is slightly older and flavourful. Orange or lemon juice will highlight its flavour. Other complementary herbs and foods are beef, bacon, smoked fish, apples, cheese, cream, chestnuts, honey, cinnamon, vinegar, and vinaigrette. Believe it or not, chocolate and beetroot are a match made in heaven.

Radishes

Nutrition facts

The crunchy, tasteful, and inexpensive superfood, which can be easily grown in your own garden, is full of vitamin C and almost zero calories. Ten radishes contain only 8 calories, and their sharpness will refresh your entire body in a minute.

How To Cook It

Radishes are usually included raw in meals, but they can be cooked just like other vegetables. You can toss them in the pan with some butter, chives, or other herbs that you use for your gardening project and season with pepper and salt. Radishes are great for braising, because they easily absorb the rich flavour of the braising liquid and get sweet and juicy.

What Works With Radishes

Radishes pair deliciously with creamy cheese, quinoa, faro, butter, onions, and citrus fruit. If you are looking for a lighter alternative to potatoes, try braised radishes with your meat or vegetable stew.

For more homesteading ideas and gardening techniques check the Skilful Gardeners Blog.

Editor’s Note: I eat every one of these vegetables raw in my daily salads. For my recipe, check out Detox Cheap and Easy Without Fasting – Recipes Included.

Further Reading:

• The Benefits of Root Vegetables – Recipes Included
• Almost Raw Asparagus Mango Salad Recipe
• 80% Raw Food Diet
• Spinach

Sources:

• University of Illinois
• All Recipes

Foods that have an incredible array of health benefits that go well beyond their nutrient value are considered Superfoods.  These foods are typically loaded with a combination of critical fatty acids, anti-oxidant phytonutrients, and essential amino acids.    Blueberries contain an extraordinary amount of unique phytonutrients and impressive anti-oxidant scores that make them a superfood.

Blueberries are a native plant to North America.  They grow in shrubs from from 8-10 inches tall  up to 5-6 feet tall.  Maine is considered the largest low bush blueberry producing country.  Michigan produces the most high bush growing blueberries.

This summer superfood is loaded with antioxidant phytonutrients called anthocyanidins.  These nutrients powerfully neutralize free radical damage to the collagen matrix of cells and tissues.  In addition, anthocyanins have been shown to improve capillary integrity and enhance the effects of Vitamin C.

Blueberries Boost Brain Function

The anti-oxidant power of blueberries has been shown to be particularly useful in stabilizing brain function and protecting the neural tissue from oxidative stress.   Studies have shown improvements in memory and learning while reducing symptoms of depression. Blueberries also contain other major phytonutrients including pterostilbene, resveratrol, flavonols and tannins.  All of these have been shown to inhibit the development of cancer cell growth.

The riper the berries the more anti-oxidant power they contain.  To assess the ripeness of the berries look at the color.  Riper berries are a darker blue.  Blueberry season is mid-late summer, June – August.  Most frozen berries are picked at maximal ripeness and frozen.

Very Important to Buy Organic Blueberries:

Purchase organic blueberries due to the high amount of petrochemical pesticides that are used on conventional varieties.  In June of 2011, the Environmental Working Group labeled non-organic blueberries a significant concern.  Blueberries grown in the US ranked 10 out of 53 of the most pesticide laden fruits and vegetables tested.  They have made the list of  the “Dirty Dozen” with this finding.

The term “wild” is considered a marketing term that producers of low bush blueberries have used to help sell their blueberries.  Wild blueberries may or may not be organic.  One should always check labeling and certifications.

Frozen blueberries are fantastic in shakes and smoothies.  Blueberry seeds are significantly smaller than that of other berries such as strawberries, raspberries and blackberries.  The small size makes them less challenging to digest and more palatable in a shake than other berry seeds.

Sources For This Article Include

• http://www.naturalnews.com/028923_superfoods_nutrition.html
• http://superfoodu.com/the-superfoods/blueberry-superfood/
• http://en.wikipedia.org/wiki/Blueberry

One of the Most Nutritionally Balanced Foods on the Planet

Foods that have an incredible array of health benefits that go well beyond just their nutrient value are considered “super-foods.'” One of the oldest and yet seemingly most misunderstood superfoods on the planet is hemp.  Hemp is an incredible multi-purpose plant that can be used for anything from paper, rope, and cloth.  It is also one of the most nutritionally well-balanced foods on the planet.

Although many people associate hemp with its sister plant marijuana (Cannabis sativa l.) the two are not the same.  Hemp products come from a special variety that contains virtually no THC (tetrahydrocannabinol), which is the chemical that gives marijuana its psychoactive effects.  Therefore hemp is a perfectly safe food that will not make one “high” or cause anyone to fail a drug test.

Hemp has been cultivated and used by any ancient cultures since the beginning of recorded history.  Researchers have found its use in China, India, Babylonia, Persia, Egypt, and the native cultures in North & South America.  Hemp fiber was used to make rope and cloth, while the stalk was used to make paper.  These cultures also used the seed for nutritional purposes.  It can be eaten as shelled seeds, oil, butter, flour, and protein powder.

Hemp is a Complete Protein Source:

Hemp protein is one of the very few plant based complete protein sources.  This means that it contains sufficient quantities of all 9 essential amino acids.   Hemp is a great source of sulfur containing amino acids methionine and cysteine which are necessary for cellular detoxification and the production of vital enzymes.  Additionally, it is rich in branched chain amino acids that are needed for muscle growth and repair.

Almost 60% of the protein in hemp is made up of a globulin source called edestin.  Most of the rest is in the form of albumin.  Albumin and Edestin is a very similar molecular makeup as the protein found in the human body.  Because of this common link, hemp protein is very easily absorbed into human blood and used for roles as critical as DNA repair.

Hemp Has the Optimal Fatty Acid Ratios:

Most of our world is suffering from abnormal fatty-acid ratios.  Two critical forms of essential fats are the omega 6 and omega 3 varieties.  Due to the heavy consumption of processed vegetable oils and grain-fed meat & dairy products most people have very high levels of omega 6.  The World Health Organization recommends a 4:1 omega 6:omega 3 ratio.  The typical western diet produces a ratio from 20:1 – 50:1.  Abnormal ratios cause heavy increases in inflammation that leads to accelerated aging and advanced disease states.

Hemp contains the optimal ratio of 3.75:1 (omega 6:3) making it a powerful source for an anti-inflammatory diet.  Hemp is also a great source of the omega-6 essential fat gamma linoleic acid (GLA).  GLA is only found in quantities of significance in hemp, borage oil, evening primrose oil, black currant seed oil, & Spirulina.  Because of the scarcity of GLA much of our society is deficient in this essential fatty acid.  GLA is critical for reducing inflammation in our body and is one of the most powerful nutrients for balancing hormones.  Additionally, sufficient quantities of GLA promote healthy skin, hair, & nails.

Hemp is Rich in Fat Burning GLA:

GLA significantly increases metabolism by encouraging stored fat known as brown adipose tissue (BAT) to be effectively used for energy.  Additionally, GLA activates the metabolic process by providing key nutrients for the cellular energy system called the sodium-potassium pump.  When the sodium-potassium pump is effectively operating in every cell it can remove toxic substances from deep within the cell structure.  If the pump is weak, cells will store toxins and the metabolism will be slowed.

Hemp is used by healthy conscious individuals in a variety of ways.  I personally like to occasionally snack on hemp seed, use a high quality hemp seed protein powder, and my favorite way of consuming hemp is through hemp seed oil.  Hemp seed oil is great in green shakes or smoothies.  It is also good salad dressing oil.  However, you would never want to cook with hemp oil due to its essential fat content and it should always be stored in a cool, dark area.  Ideally, it should come in a dark container at the time of purchase.

Sources For This Article Include:

• http://manitobaharvest.com/articles_studies/3802/Hemp%3A-Nature%27s-Forgotten-Superfood.html
• http://manitobaharvest.com/articles_studies/3804/Hemp-Protein-%3D-King-of-the-Plant-Kingdom.html
• http://www.naturalnews.com/029841_coconut_superfood.html
• http://manitobaharvest.com/articles_studies/3813/Hemp-%26amp%3B-GLA%3A-Good-Fat-Burns-Bad-Fat-.html
• http://manitobaharvest.com/articles_studies/3814/Hemp%3A-The-Right-Choice-for-Omega-6-.html

 

Kelp is a group of large sea algae that is commonly referred to as seaweed. This amazing plant species has been used for many years by sea dwelling cultures. It is renowned for its powerful nutritional benefits.

The Sea Vegetable PowerHouse

Kelp is part of the brown algae family in the order of Laminariales. There are about 30 different genera of this form.   In the 19^th century, the word “kelp” was used to describe seaweeds that were burned to form soda ash (sodium carbonate).

Kelp grows in shallow, underwater oceanic forests. It depends on cool temperatures between 43-57 degrees F (6-14 degrees C). Some kelp species grow well over a foot a day and can reach heights of 250 ft. These kelp species are easily harvested due to their surface canopy and underwater growth rate.

Kelp is Rich in Alkaline Buffering Nutrients:

Kelp is extraordinarily rich in alkaline buffering nutrients such as sodium, potassium, magnesium, and calcium. It is also a phenomenal source of chlorophyll to boost blood cell formation and purify the body.

Kelp is considered the world’s most potent source of naturally occurring iodine. Some species have been known to concentrate iodine by up to 30,000 times the amount in sea water. Iodine deficiencies are becoming increasingly common throughout the world. The areas with the least amount of iodine deficiencies are typically coastal regions where seaweed is readily available. Iodine deficiencies are known to cause hypothyroidism and goiter formation. Kelp has been used for many years as a remedy for these problems.

Kelp Boosts Glutathione Levels:

The Japanese call several Pacific species of kelp Kombu. These cultures use Kombu in many traditional dishes such as soups, stews, and sushi. Kombu is a powerful source of natural glutamic acid which is a precursor to the body’s master anti-oxidant, glutathione. Kombu is often used to soften beans during cooking and help convert challenging sugars into a more digestible form and thus reduce flatulence.

Sea vegetables like kelp are also a great source of the mineral vanadium. Vanadium helps form the haloperoxidase enzymes that help provide a natural antioxidant defense that has allowed these sea vegetables to flourish. Vanadium is a critical trace mineral that enhances insulin signaling and blood sugar balance by inhibiting the tyrosine phosphatase enzyme. This process also reduces glucose formation and enhances the body’s ability to store sugar in the form of muscle and liver glycogen. This is an important adaptation that helps the body withstand stress more effectively.

Kelp Has Unique Sulfated PolySaccharides:

Sea vegetables also contain a unique group of polysaccharides called fucoidans. These fucoidans have a characteristic branching pattern with sulfur containing molecules. They are being widely studied for their ability to reduce inflammation within the body. These sulfated fucoidans have been shown to reduce pain, fight viruses, and prevent atherosclerosis.

Fucoidans produce their anti-inflammatory effects by blocking selectin production and inhibiting pro-inflammatory prostaglandins and enzymes. Selectins are glycoproteins (sugar-protein molecules) that are often used to signal inflammatory processes in the body. Fucoidans also inhibit the enzyme Pphospholipase A2 (PLA-2) that turns on inflammatory processes.

Immune Boosting Activity:

These sulfated polysaccharides have also been shown to block the typical binding sites for many viruses such as Herpes. By blocking binding sites, the virus is unable to replicate. Without adequate replication, the viruses are unable to survive.

These sulfated polysaccharides are also revered for their powerful ability to reduce blood clots. Heparin (Coumadin) is a popular medical agent used to reduce clots. Heparin is also a sulfated polysaccharide although it is a synthetically derived form. Both of these reduce platelet cell coagulation that forms blood clots. Heparin comes with a number of dangerous side effects while naturally occurring sulfated polysaccharides in kelp have no known side effects.

Sources for This Article:

• http://en.wikipedia.org/wiki/Kelp
• http://www.noamkelp.com/technical/handbook.html
• http://whfoods.org/genpage.php?tname=foodspice&dbid=135
• http://en.wikipedia.org/wiki/Haloperoxidase