the world healthiest foods - part ii - vegetables

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The world healthiest foods is written to provide essential but minimum information with an aim to induce readers to search more about types of food they eat

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The World Healthiest FoodsBy Kyle J. Norton All article and E books written by Kyle J. Norton are for information and education only, please consult with your doctor and related field specialist before applying.

Part II Vegetables

Vegetables - Avocado

I. Definition Avocados are a commercially valuable fruit and are cultivated in tropical climates throughout the world, it is a green-skinned, pear-shaped fruit that ripens after harvesting and native to the Caribbean, Mexico, South America and Central America, belonging to the flowering plant family Lauraceae.

II. Nutritional Supplements 1. Vitamin K 2. Dietary fiber 3. Vitamin B6 4. Vitamin C

5. Folate 6. Copper 7. Potassium 8. Amino acid 9. Others a) Vitamin A b) Vitamin B1, B2, B3, B12 c) Vitamin D d) Vitamin E e) Carotenoid f) Pantothenic acid g) Calcium h) Chromium i) Etc. III. Benefits 1. Beta-Sitosterol a) Heart diseases The chemical compound Beta-Sitosterol is found effectively reducing the bad cholesterol and leaving the good cholesterol untouched by inhibiting the amount our body can absorb, thus reducing the risk of plague building up in the arterial walls, leading to heart diseases. b) It also enhances the immune function infighting against inflammation and release pain for people with enlarged prostate. 2. Antioxidants Antioxidant found in avocado can prevent oxidation causes of forming free radical, thus enhancing the replication of DNA and proper cell division, reducing thr risk of irregular cells growth form of tumors and cancer. 3. Water retention The mineral of potassium in avocado improve the ration of potassium and sodium that is always necessary for the functioning of lymphatic in regulating the body fluid, thus reducing the risk of fluid cause of swelling. 4. Vision health Since it contains a measurable amount of beta carotene beside is important antioxidant with benefits mentioned above, it also prevent night blindness and other eye problems by converting into retinol that is referred to as provitamin A carotenoids. 5. Skin care It also helps in treating psoriasis by slowering the life cycle of your skin cells that cause build-up of dead cells on the surface of the epidermis.

6. Etc. VI. Side effects 1. It can cause skin side effect in certain people with hypersensitivity to latex, leading to symptoms of reddening of the skin, itching, hives, or eczema. 2. Liver damage Certain types of avocado oil may cause liver damage. 3. Breastfeeding some varieties of avocado may be unsafe during breastfeeding. 4. Drugs Avocado may decrease the effect of "blood thinning" or anti-inflammatory medications. 5. Etc.

Vegetables - Asparagus (Asparagus officinalis)

Asparagus Asparagus is a flowering plant belong to species the genus Asparagus, native to the western coasts of northern Spain, north to Ireland, Great Britain, and northwest Germany, northern Africa and western Asia. Asparagus has been used from early times as a vegetable and medicine, because of its delicate flavour and diuretic properties.

Nutritional Supplements 1. Vitamin K 2. Folate 3. Vitamin C 4. Vitamin A 5. Vitamin B Complex a) Vitamin B1 b) Vitamin B2 c) Vitamin B3 d) Vitamin B6 6. Fiber 7. Manganese 8. Copper 9. Phosphorus 10. Potassium 11. Protein 12. Etc.

Health benefits 1. Oxygen transportation Since it contains measurable of amount of iron and copper, it enhances the production of red blood cells and formation of hemoglobin that is important for the absorption of oxygen and promote the circulatory functioning in oxygen transportation to the needs of body cells. 2. Lymphatic function Since it contains high amount of potassium, it increases lymphatic function in regulating body's fluids by balancing the ration of sodium in the body, thus reducing the risk of fluid retention cause of swelling. 3. Vitamin C Asparagus contains high amount of vitamin C, that not only helps to improve the digestive system in absorbing nutrient but also reduces the risk of breaking off of capilliary. 4. Immune function Asparagus contains some kinds of antioxidant that help to improve the immune system in fighting against the forming of radicals, thus promoting synthesis DNA and regulates cell division. 5. Fiber Fiber beside is essential for maintaining the secreting of waste easily, it also enhance the pancreas function in proper secreting insulin to covert carbohydrate to energy, by releasing glucose slowly into bloodstream. 6. Etc.

Side effects It may cause allergy and temporarily smelly urination.

Vegetables - Beet (Beta vulgaris)

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BeetBeet is best known as the beetroot or garden beet and belong to the amaranth family. It is a perennial plant with leafy stems growing to 12 m tall.

Nutritional Supplement1. Energy 2. Carbohydrates 3. fiber

4. Protein 5. Vitamin A 6. Beta-carotene 7. Trytophan 8. Thiamine (Vitamin B1) 9. Riboflavin (Vitamin B2) 10. Niacin (Vitamin B3) 11. Pantothenic acid (Vitamin B5) 12. Vitamin B6 13. Folate (Vitamin B9) 14. Vitamin C 15. Calcium 16. Iron 17. Magnesium 18. Copper 19. Phosphorus 20. Potassium 21. Zinc 22. Magnesium 23. Betacyanin 24. Betaine 25. Etc.

Health benefits1. Heart diseases Beet fiber reduces bad cholesterol (LDL)by binding to them and expelling through digestive process, thus decreasing the risk of cholesterol plaque building up in the arterial walls. Other than that, beet also contains betaine that helps to lowers the levels of homocysteine, which is harmful to the blood vessels. 2. Prevent birth defect Beet contains measurable amount of folate, the vitamin B complex, which is essential to prevent neural tube defects by enhancing its functioning in synthesizing and repairing DNA aiding rapid and proper cell division and growth. 3. Cancer prevention Since beetroot contains high amount of antioxidants that help to improve the immune function in fighting the forming of free radicals, by enhancing the proper cell replication and division, that reduce the risk of tumors and cancers. 4. Red blood cells Iron helps to deliver oxygen ans nutrients to the body cells need due to its functioning of the production of red blood cells and formation of hemoglobin of that enhances the absorption of oxygen from the lung. 5. Betacyanin The antioxidant is the pigment that gives beets their rich purple-crimson

color. The pigment is considered as a powerful agent in reducing inflammation and slowing down tumor proliferation. 6. Etc. Side effects 1. Oxalates Oxalates in the beet can cause kidney and gallbladder problem. People with above diseases should contact their doctor before consuming. 2. Increase the risk of lowering calcium absorption for people with weak digestive system. 3. Etc.

Vegetables - Sweet Peppers (Capsicum Annuum)

Sweet Pepper or Bell Pepper Sweet pepper is a species of Capsicum Annuum and contains different color, including red, yellow and orange, native to Mexico, Central America and northern South America. Nutritional Supplements 1. Carbohydrates 2. Sugars 3. Dietary fiber 4. Fat 5. Protein

6. Thiamine (VitaminB1) 7. Riboflavin (Vitamin B2) 8. Niacin (Vitamin B3) 9. Pantothenic acid (Vitamin B5) 10. Vitamin B6 11. Folate (Vitamin B9) 12,. Vitamin C 13,. Calcium 14. Iron 15. Magnesium 16. Phosphorus 17. Potassium 18. Zinc 19. Molybdenum 20. Vitamin E 21. Copper 22. Typtophan 23. Etc. Health Benefits 1. Molybdenum It is an antioxidant, beside it is important in protein synthesis and carbohydrates and fats metabolism, it also helps to break down destructive substances, such as nitrosamines and sulfite toxins, thus preventing the risk of cancer. 2. Antioxidant The antioxidants in sweet pepper also helps the body in fighting against the forming of free radicals by enhancing the immune system in regulating the proper cell division ans DNA replication. 3. Diabetes. Sweet pepper contains high amount fiber that helps to release the glucose into blood stream slowly, that reduces the risk of pancreas stress and prevent insulin sensitive causes of type II diabetes. 4. Nervous system Sweet pepper contain high amount of typtophan which helps to synthesize the proteins for the brain cells need, thus reducing the risk of nervous tension causes of loss of appetite, insomnia, mood change, etc. 5. Cholesterol Sweet peppers beside has evaluated antioxidant activity, free-radical scavenging capability and it also reduces the oxidation of cholesterol and omega 3 fatty acid DHA during heating and cooking, thus preventing the plaque building up on the arterial walls. 6. Etc.

Side Effects 1. Burning sensation on the skin, 2. Coughing, sneezing, teary eyes and a scratchy throat. 3. Vomiting and/or stomach pain 4. Etc.

Vegetables - Broccoli (Calabrese cultivar)

Broccoli Broccoli is a mustard/cabbage plant, belong to the family Brassicaceae. It has large flower heads, usually green in color and the mass of flower heads is surrounded by leaves and evolved from a wild cabbage plant on the continent of Europe.

Nutritional Supplements 1. Carbohydrates 2. Sugars 3. Dietary fiber 4. Omega 3 fatty acid 5. Protein 6. Beta-carotene 7. Lutein and 8. Zeaxanthin 9. Thiamine (Vitamin B1)

10. Riboflavin (Vitamin B2) 11. Niacin (Vitamin B3) 12. Pantothenic acid (B5) 13. Vitamin B6 14. Folate (Vit. B9) 15. Vitamin C 16. Calcium 17. Tryptophan 18. Iron 19. Magnesium 20. Phosphorus 21.Potassium 22. Zinc 23. Etc. health Benefits 1. Cancer Protect against all types of cancer due to its similar structure (phytonutrients) like other cruciferous vegetables. 2. Free radicals It helps to fight against the forming of free radical by detoxification and cleansing the toxins accumulated in the body 3. Diabetes Since it contains high amount of fiber, it helps to improve the digestive system in carbohydrate metabolism by releasing the sugar slowly into blood stream that reduces the pancreas str

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