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6 superfoods for age-defying beauty:

1) Goji Berries

Goji berries, hollywoods hottest new food, are one of the most nutritionally dense foods on earth and house a staggering concentration of vitamins, minerals, amino acids, phytochemicals and essential fatty acids. With such an awesome constitution it is not surprising they are reputed anti-aging marvels. Originating in Tibet and greatly favoured in traditional medicine these dried berries have many noted health benefits including boosting immunity, lowering cholesterol, enhancing vision, fighting cancer cells, relieving depression and aiding weight loss.

Goji berries contain 500 times more vitamin C than oranges by weight and more beta-carotene than carrots making them a superb source of vitamin A. Together with vitamin E and essential fatty acids, these berries are ideal for any anti-aging and beauty regime. They also contain polysaccharides, one of which has been found to stimulate the secretion of the rejuvenating human growth hormone by the pituitary gland, as well as B vitamins, 21 minerals and 18 amino acids.

The most well documented case of longevity is that of Li Qing Yuen, who lived to the age of 252. Born in 1678, he is said to have married 14 times with 11 generations of posterity before his death in 1930. Li Qing Yuen reportedly consumed goji berries daily.

A study cited in Dr. Mindells book Goji: The Himalayan Health Secret, observed that 67 per cent of elderly people that were given a daily dose of the berries for 3 weeks experienced dramatic immune system enhancement and a significant improvement in spirit and optimism.

2) Aloe Vera

Foget botox, Aloe vera increases collagen production 100% naturally for a youthful, wrinkle-free complexion and plump, beautiful skin. The ultimate botox alternative!

The inner gel of the aloe vera leaf contains around 200 active compounds with over 75 nutrients. These include 20 minerals, 18 amino acids and 12 vitamins (even vitamin B12 one of the very few plant sources of this vitamin). Aloe vera also has anti-microbial properties fighting fungi and bacteria and houses anti-inflammatory plant steroids and enzymes. Aloe vera is known to aid digestion and elimination, boost the immune system, and be highly effective at healing, moisturizing and rejuvianting the skin, naturally stimulating the production of collagen.

Aloe vera is best eaten fresh when possible (you can order large aloe vera leaves which last a few weeks refridgerated). Scrape out the inside gel, avoiding the outside of the leaf which is a strong laxative, and blend with fruit for the ultimate beautifying smoothie. Aloe vera has a mild flavour though a slight bitter edge, hence is best combined with fruit.

3) Avocados

Avocados are smoothing and softening for the skin and easily absorbed compared with almond, corn, olive, and soybean oils, avocado oil has the highest skin penetration rate.

Avocado also contains vitamin E (excellent for the skin), antioxidant carotenoids and the master antioxidant glutathione that is exceptionally powerful and has anti-carcinogenic potential. High levels of glutathione are found in the liver where the elimination of toxic materials takes place.

Glutathione is effective against pollutants such as cigarette smoke and exhaust fumes as well as ultra-violet radiation. Research is currently exploring the potential benefits of glutathione for numerous conditions including cancer, heart disease, memory loss, arthritis, Parkinson’s disease, eczema, liver disorders, heavy metal poisoning and AIDS.

4) Chlorella

The nucleic acids RNA and DNA in Chlorella (one of the highest known sources of such) direct cellular growth and repair and enable our bodies to utilize nutrients more effectively, eliminate toxins and avoid disease. The production of nucleic acids in the body declines progressively as we age, which is no doubt why their intake is recommended by Dr. Benjamin Frank in The No-Aging Diet. Paul Pitchford in Healing With Whole Foods writes that insufficient nucleic acid causes premature aging as well as weakened immunity, Research at the Medical College of Kanazawa in Japan found that mice that were fed chlorella had a 30 per cent increase in life span. Replenishing RNA and DNA can be key to overall health, immunity and longevity.

In addition to nucleic acids, chlorella is jam-packed with vitamins, minerals, antioxidants, enzymes and amino acids, making it an incredibly rejuvinating and health-promoting superfood. Spirulina is a virtuous equivalent.

5) Bee pollen

When it comes to young and beautiful skin, bee pollen has outstanding gifts. Swedish dermatologist Dr. Lars-Erik Essen uses bee pollen to successfully treat acne and other skin conditions and observes its beautifying and anti-aging effects. He reports that bee pollen seems to prevent premature aging of the cells and stimulates growth of new skin tissue. It offers effective protection against dehydration and injects new life into dry cells. It smoothes away wrinkles and stimulates a life-giving blood supply to all skin cells. He believes its skin rejuvintoin properties are due to its high concentration of nucleic acids RNA and DNA, as well as its natural antibiotic action. Bee pollen has a host of other health-promoting benefits that include fighting infections, lowering cholesterol, strengthening the blood, Boosting the immune system, increasing physical strength and stamina, aiding longevity and enhancing libido! It has been called a ‘prefect food’ because it is so nutritionally complete.

6) Coconut oil

Coconut oil speeds up your metabolism and can actually help you loose weight. It is also incredibly beautifying and moisturizing for the skin and has antioxidant properties which protect against free-radical damage, keeping the skin youthful and healthy. Taken internally or externally coconut oil is a great ally for any beauty skin care regime. It also contains lauric acid, an anti-microbial fatty acid that kills bacteria, viruses and fungi.

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Glyconutrients are broken down into EIGHT simple sugars. These simple sugars are found in our diets. If you eat the correct fruits and vegetables you can avoid taking a glyconutrient supplement. However, you may find sticking to a diet that contains the correct types of fruits and vegetables to receive the proper amount of all EIGHT glyconutrients (sugars) may be difficult.

KEYS FOOD(s) THAT CONTAIN GLYCONUTRIENTS:

1) Fucose is prevanlent in medicinal mushrooms, seaweeds (kelp and wakame) and beer yeast.

2) Galactose is very common in our diets. Dairy Products, Fruits (Apples, Apricots, Bananas, Blackberries, Cherries, Cranberries, Currants, Dates, Grapes, Kiwi, Mangos, Oranges, Nectarines, Peaches, Pears, Pineapples, Plums, Prunes, Raspberries, Rhubarb, Strawberries, Passionfruit, Echinacea, Boswellia, Fenugreek, Chestnuts, Broccoli, Brussels Sprouts, Avocado, Cabbage, Carrots, Cauliflower, Celery, Cucumber, Potatoes, Eggplant, Tomatoes, Leeks, Asparagus, Lettuce, Green Beans, Mushrooms (not buttons), Beetroot, Onions, Parsnips, Green Peas, Pumpkins, Spinach.

3) Glucose is also very common but it is more concentrated in the following fruits and vegetables. Honey, Grapes, Bananas, Cherries, Strawberries, Mangoes, Aloe Vera Gel, Licorice Herb, Sarsaparilla, Hawthorn, Garlic, Kelp, and Echinacea.

4) Mannose is not easily found in food source. One of the main sources is Aloe Vera Gel. Other sources include Fenugreek, Black or Red Currants, Gooseberries, Green Beans, Cabbage, Eggplant, Tomatoes, Turnips, Shiitake Mushrooms, and Kelp.

5) N-acetylgalactosamine is NOT consumed in the average diet. It is found in Bovine and Shark cartilages and red algae

6) N-acetylglucosamine is most often found as Glucosamine Sulfate, a dietary supplement used to treat arthritis.

7) N-acetylneuraminic acid (sialic acid) is found in whey protein isolate or concentrate not the powder (the concentrate has a higher amount than the isolate).

Xylose is located in Guava, Pears, Blackberries, Loganberries, Raspberries, Aloe Vera Gel, Kelp, Echinacea, Boswellia, Psyllium, Broccoli, Spinach, Eggplant, Peas, Green Beans, Okra, Cabbage, and Corn.

As you can see from the description above it is nearly IMPOSSIBLE to ingest the correct types of fruits and vegetables to provide your body with sufficient quantities of all EIGHT glyconutrients. Instead of buying separate supplements that contain only ONE of the eight essential glyconutrients, you can simply purchase a comprehensive glyconutrient product that contains all eight glyconutrients.

Before you take any supplements, DO YOUR RESEARCH. Make sure you understand what you are taking and why you are taking it. Lastly, after you make the decision to take a specific supplement, please make sure you research the manufacturer thoroughly. Not all supplements are created equally.

Unfortunately, people don’t always grow out of this negative attitude toward fruits and vegetables. Studies show that the average American consumer eats only three servings of fruits and vegetables a day. When compared to the recommended five to nine servings a day, it’s apparent that many of us have a long way to go.

The effort is worth it, though. Studies by the U.S. Department of Health and Human Services, U.S. Department of Agriculture and the National Academy of Sciences suggest that the nutritional goodness of fruits and vegetables, along with a diet that is low in fat, saturated fat and cholesterol, may decrease the risk of developing certain diseases.

To help their patients get the necessary nutrients, some doctors recommend green drinks. These powdered drink mixes are a natural source of vitamins and minerals. To many people, however, the drinks also have a strong, unbearable taste and an unpalatable texture.

Would you stick with a nutritious drink if you had to hold your nose while consuming it?

To get the health benefits found in green drinks without the unappetizing taste and texture, I recommend

Christina Carney

You may have heard about the glycemic index and wondered what it is all about. The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

Foods with a high glycemic index convert into sugar very quickly, with negative physical effects. Foods with a low glycemic index turn into sugar gradually, helping maintain your body’s chemical balance. In general, foods with a low index are preferable.

Glycemic Load measures the amount of sugar a food actually releases in the body. Foods with a low glycemic load usually have a low glycemic index, yet still have a low glycemic load. Other foods have both a high index and a high load. You should avoid high load foods as a regular part of your meal plan.

When you choose carbohydrate foods, check both their glycemic index and glycemic load. Detailed tables with this information are widely available. Use the chart below to get started.

High Glycemic Index

Fruits and Vegetables

* Corn

* Cranberry juice

* Orange juice*

* Raisin

Starches

* Bagel

* Bread (white)

* Refined cereal

* Granola

* Muffin

* Pasta

* Potato

* Pretzel

* Rice

* Tortilla (flour)

Medium Glycemic Index

Fruits and Vegetables Starches

Apricot* French Fries

Grape* Oatmeal

Pineapple* Pita Bread

Watermelon Waffle

Low Glycemic Index

Fruits and Vegetables

* Apple*

* Asparagus*

* Broccoli*

* Brussels sprout*

* Cauliflower*

* Celery*

* Cherry*

* Cucumber*

* Grapefruit*

* Green Bean*

* Green pepper*

* Kiwi*

* Lettuce*

* Onion*

* Orange*

* Peach*

* Plum*

* Spinach*

* Strawberry*

* Tomato*

* Zucchini*

* * Low glycemic load foods.

Simply eating more fruits and vegetables is not the answer – they must be the right fruits and vegetables. Starchy vegetables such as peas or lentils (200 to 250 calories per cup) are healthy, but they contain more calories than you may want. If you need to eat more to satisfy your hunger, add low glycemic load vegetables. For example, spinach and asparagus are better choices than higher calorie corn and peas. A cup of spinach topped with 12 cup of tomato sauce has only about 90 calories, but it gives you nutrients from two colour groups.

Why Not Brown and Beige?

When considering which foods to enjoy sparingly, also use colour as a guideline. Many brown and beige carbohydrates, like pasta, beans and potatoes, while healthy, also tend to be high in calories.

Studies showed a weight loss diet of 1.5 pounds a week for 6 weeks cuts absorption of calcium. In 57 postmenopausal dieters it was discovered that those women who took 1,800 mg of calcium a day absorbed 78 percent more calcium than those who took only 1,000 mg a day. To prevent bone loss, women dieting after menopause should get 1,700 mg of calcium a day, the experts say.

For people on low-fat, high fiber diets calcium requirements are also higher. Studies show that 19 percent less calcium is absorbed. It is theorized that the healthier diet moves food faster through the gastrointestinal tract.

While it is common knowledge that calcium is necessary for bone-growth research shows that calcium also fights fat absorption. Studies reveal that calcium blocks fat storage in fat cells. A minimum of 1,000 mg. of calcium daily improves total cholesterol and good HDL, but lowers bad LDL.

Despite the publicity of the importance of calcium for healthy bones research shows that consumption has gone down over the past 30 years.

Diet & Nutrition : How to Eat More Calcium

To eat more calcium, consume three servings of dairy every day, or eat lots of dark, leafy greens, fortified orange juice and breakfast cereals. Space out calcium intake by eating calcium-rich food every three to four hours with information from areg…

Experts recommend 1,000 mg of calcium and 400 IU of vitamin D daily for people under 50, and 1,500 mg of calcium and 800 IU of vitamin D for those over 50. The safe upper limit for calcium intake has been set at 2,500 mg a day. Experts think going above that on a daily basis may invite kidney stone formation.

Once started, never stop taking calcium/vitamin D supplements daily. USDA researchers found that after a 3- year study over one-third of participants stopped taking the supplements. Within one year women lost all bone-density gains and men lost their gains in two years.

For those who are lactose intolerant calcium and vitamin D supplementation is even more important because it will be difficult to get the daily requirement through diet alone.

For those allergic to cow’s milk. Drink enough soy milk to give you 500 mg of calcium per glass as compared to 300 mg in cows milk. Studies at Creighton University in Omaha, NE, showed that 25 percent less calcium is absorbed from soy milk as cows milk.

Get More Calcium in your Diet

I am always telling myself I need more calcium in my diet. But how do I do it? I have purchased calcium vitamins, but they just sit in my cupboard.

Importance of Calcium In Your Diet

But I think even I am guilty of sometimes neglecting to get enough calcium in my diet. Aren’t we all? While kids tend to get the calcium they need to grow through milk us adults oftentimes forget to eat calcium rich foods! … If you don’ t want to take supplements, you can also try to integrate more calcium into your every day diet. Of course most dairy foods are calcium rich, including cheese and yogurt. Spinach is also an excellent source of calcium with one cup …

For many Americans, getting the recommended daily amount of nutrients can be challenging – particularly when it comes to dietary fiber and calcium.

The National Academy of Sciences and the National Osteoporosis Foundation report that adult men and women require a daily calcium intake of 1,000 milligrams to 1,200 milligrams a day, the equivalent of four 8-ounce glasses of milk, to ensure good bone health.

However, according to the National Institutes of Health, a large percentage of Americans fail to meet the recommended guidelines for optimal calcium intake – putting them at increased risk for osteoporosis, a significant health threat for both women and men and the major underlying cause of bone fractures in postmenopausal women and the elderly.

Americans also face a troubling national fiber deficit. According to Columbia University, typical consumption of fiber averages 10 grams to 15 grams daily – less than half the recommended allowance. Leading health experts and members of the National Fiber Council, whose Web site is www.national fibercouncil.org, encourage Americans to consume at least 32 grams of dietary fiber per day.

Fiber keeps the digestive system running smoothly and may help prevent many diseases. In fact, soluble fiber has been shown to reduce the risk of coronary heart disease by lowering cholesterol and some research indicates fiber may help prevent Type 2 diabetes and high blood pressure.

Here are some tips from Pat Baird, member of the National Fiber Council and registered dietitian, on adding fiber and calcium to the diet:

* Start off the day by combining fiber and calcium-rich foods, such as a bowl of whole-grain cereal with milk, yogurt sprinkled with fresh berries or calcium-fortified orange juice.

* Choose healthful snacks such as string cheese, nuts, air-popped popcorn or cottage cheese

* Calcium can be found in foods such as broccoli, dry roasted almonds and dried figs – all of which also are sources of dietary fiber.

* Supplements, such as Metamucil Capsules Plus Calcium, which provides 3 grams of psyllium fiber and 300 milligrams of elemental calcium per serving, are a viable option for those unable to meet their daily calcium and fiber requirements through food and drink intake alone.

Related articles

• Fiber Supplements: When and How to Use Them (webmd.com)
• Are You Getting Enough Fiber in Your Diet? (susanheim.blogspot.com)
• Understanding Calcium: Supplements, Calcium Carbonate, Calcium Citrate, and More (webmd.com)

Proven benefits of a high-fiber diet include prevention and treatment of constipation, hemorrhoids and diverticulosis. In addition, certain types of fiber help decrease blood cholesterol levels.

Dietary fiber comes from the portion of plants that is not digested by enzymes in the intestinal tract. Part of it, however, may be metabolized by bacteria in the lower gut. Different types of plants have varying amounts and kinds of fiber, including pectin, gum, mucilage, cellulose, hemicellulose and lignin.

Pectin and gum are water-soluble fibers found inside plant cells. They slow the passage of food through the intestines but do nothing to increase fecal bulk. Beans, oat bran, fruit and vegetables contain soluble fiber.

In contrast, fibers in cell walls are water insoluble. These include cellulose, hemicellulose and lignin. Such fibers increase fecal bulk and speed up the passage of food through the digestive tract.

Wheat bran and whole grains contain the most insoluble fiber, but vegetables and beans also are good sources.Sometimes there is confusion as to the difference between crude fiber and dietary fiber. Both are determined by a laboratory analysis, but crude fiber is only one-seventh to one-half of total dietary fiber.

Insoluble fiber binds water, making stools softer and bulkier. Therefore, fiber, especially that found in whole grain products, is helpful in the treatment and prevention of constipation, hemorrhoids and diverticulosis.

Diverticula are pouches of the intestinal wall that can become inflamed and painful.It is now known that a high-fiber diet gives better results once the inflammation has subsided.

Some types of fiber, however, appear to have a greater effect than others. The fiber found in rolled oats is more effective in lowering blood cholesterol levels than the fiber found in wheat. Pectin has a similar effect in that it, too, can lower the amount of cholesterol in the blood.

High-fiber diets may be useful for people who wish to lose weight. Fiber itself has no calories, yet provides a full feeling because of its water-absorbing ability. For example, an apple is more filling than a half cup of apple juice that contains about the same calories.

Foods high in fiber often require more chewing, so a person is unable to eat a large number of calories in a short amount of time. Dietary fiber is found only in plant foods: fruits, vegetables, nuts and grains. Meat, milk and eggs do not contain fiber.

The form of food may or may not affect its fiber content. Canned and frozen fruits and vegetables contain just as much fiber as raw ones. Other types of processing, though, may reduce fiber content. Drying and crushing, for example, destroy the water-holding qualities of fiber.

The removal of seeds, peels or hulls also reduces fiber content. Whole tomatoes have more fiber than peeled tomatoes, which have more than tomato juice. Likewise, whole wheat bread contains more fiber than white bread.

Fiber supplements are sold in a variety of forms from bran tablets to purified cellulose. Many laxatives sold as stool softeners actually are fiber supplements. Fibers role in the diet is still being investigated.

It appears that the various types of fiber have different roles in the body. For these reasons, avoid fiber supplements. Instead, eat a variety of fiber-rich foods.

This is the best way to receive the maximum benefits from each type of fiber present in foods, and obtain necessary nutrients.

Related articles

• How Fiber Can Help Diarrhea (webmd.com)
• How Fiber Helps Digestive Health (webmd.com)
• Dietary Fiber for Heart Health (webmd.com)

Unfortunately, although vitamin C is anti-viral and does support the immune system, it is not necessarily a magic bullet that will defeat the common cold or even cancer! In fact, some recent studies seem to be indicating that Dr. Pauling’s claims might be a little overstated.

Vitamin C, like most other vitamins and mineral supplements primarily helps the body do its job effectively. Deficiencies of vitamin C CAN predispose the body to certain ills, and proper intake either through daily diet or vitamin supplementation can HELP prevent certain conditions and illnesses. Vitamins and mineral supplements should never be used as the only path to health, but should be part of a lifestyle that includes overall attention to nutrition, activity (okay, exercise), proper rest and sleep, and enjoyable forms of recreation and relaxation. I personally would throw in yoga and meditation, but those are MY enjoyable forms of recreation, relaxation, and exercise, I guess. You will have to find what works best for you.

SOURCES

Vitamin C is a water soluble vitamin, and, as such, is not stored in the body. This means it must be regularly replaced by diet andor supplementation. The most commonly recognized sources of vitamin C are citrus and other fruits – oranges, tangerines, limes, guava, lemons, papayas, strawberries, black currants, grapefruit and mangoes – as well as a wide range of vegetables. Some vegetables which contain Vitamin C include collard greens, sweet and hot peppers, broccoli, tomatoes, brussel sprouts, cabbage, potatoes, kale, spinach, and watercress.

AFFECTS

Vitamin C is a nutrient valuable for tissue growth, protection of cell membranes from toxic wastes, wound healing, and, as mentioned, support of the immune system. It supports the growth of collagen and cartilage, protecting in this way against many of the effects of aging.

As an antioxidant, vitamin C helps combat free radicals, and it may help with cancer, high cholesterol, cataracts, diabetes, allergies, asthma, and periodontal disease.

The effectiveness of vitamin C is believed to be increased when taken with vitamin E.

DOSES

The recommended daily intake of Vitamin C is 60 mg per day for adults, although many people, following Dr. Pauling’s lead, take much higher doses in hopes of preventing colds and warding off the effects of aging. However, in higher doses there may be some toxicity with one of the side effects being diarrhea. In some cases, higher doses of vitamin C may cause kidney stones or anemia, due to an interference with the absorption of vitamin B12.

A reminder: vitamin C is water soluble, and unused portions will be flushed from the body, so daily intake of foods rich in vitamin C or supplementation with a multivitamin may be of value.

While there do not seem to be major problems associated with an high doses of Vitamin C, it might a good idea to stick within recommended daily allowances since the jury is still out on side effects.

DEFICIENCIES

The most well-known result of a vitamin C deficiency is scurvy, a condition characterized by weakness, anemia, gum disease, and skin lesions. Fortunately, scurvy is very rare in our modern society although still found to a greater degree in areas of poor nutrition.

Frequent infections, severe colds, nose bleeds, tiredness, and painful joints may also indicate a deficiency.

Related articles

• Can Vitamins Be Harmful? (everydayhealth.com)
• Take your vitamins, but when? (ask.metafilter.com)
• Best Vitamin Posts of 2010 (fitnesstipsforlife.com)

Image by DeathByBokeh via Flickr

Question: Whats all the fuss about Omega 3 fish oils? What do they do for my body?

Answer: Omega 3 fish oils are a substance that can be found in the bodies of fish. However, eating fresh fish is no longer recommended. The mercury levels that are prevalent in almost all fresh fish these days can be very detrimental to your health. However, companies have manufactured fish oil that is mercury free by processing the oils that naturally occur in the fish. Omega 3 is a type of fat that is essential for human health. Omega 3 contains two fatty acids that benefit the human body greatly, which are known as DHA and EPA.

These fatty acids have been linked to helping prevent heart disease, cancer, and many other diseases. DHA is also required by the human brain. Low levels of DHA in the brain have been linked to depression, schizophrenia, memory loss, and an increased chance of being stricken with Alzheimers disease. Therefore, the regular and repeated consumption of Omega 3 fish oils can greatly help affect the quality of your life for the better.

The American Heart Association recommends the use of fish oils to help your hearts performance as long as you keep your dosage under 3 grams per day, suggesting an amount roughly between 0.5 to 1.8 grams per day. Clinical trials conducted have shown that Omega 3 fish oils can reduce cardiovascular events including heart attacks, strokes, and even death.

Also, research has shown that fish oils can help decrease the risk of arrhythmias, decrease triglyceride levels, decrease the growth rate of atherosclerotic plaque, and even slightly lower blood pressure! With all these facts, there is no doubt that the regular and responsible use of Omega 3 fish oils from supplements can be of great benefit to your health.

Why not check out our nutrition guide at http:www.nutritional-supplement-guides.comnut-ebook.html

and also what supplement we personally use for our nutrition needs at http:www.nutritional-supplement-guides.comwhat-we-use.html

Related articles

• Fish Oil Helps Slow Heart Failure (diet-blog.com)
• Upping Intake of Omega-3s (everydayhealth.com)
• Are Supplements as Good as Fish? (everydayhealth.com)

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Vegetables

Many take vegetables for granted without really taking into consideration what good it can do to our body. Aside from the fact that some of them look and taste unusual, we practically ignore most of them on sight.

In truth, many health experts believe that vegetables are a great day-to-day added sustenance to the human body. Different kinds of vegetables offer their own blend of nutrients that can provide us the energy we need for our daily routine, keep our body in top shape and a higher resistance from diseases as it boosts our immune system.

Health Benefits

The human body requires a balance of nutrients to keep it going at a normal pace – and vegetables can do just that. Here are some of the vegetables you can practically see around the common market and what it can do for you.

1. Cauliflower. This tasty vegetable is quite common in most Chinese cuisines, and is served because of its high nutritional value not to mention the added flavor it gives to the recipe. For starters, cauliflower contains minerals such as potassium, phosphorus, calcium and sodium; as well as vitamins A, C and B6. It is known to fight cancer and regulate the hormones to a normal level and a health food for those who suffer from high sugar content or diabetes.

2. Squash. Whether the winter or summer variety, the squash is well known around the world for being rich in Vitamin A; which is very good for your eyesight – though the summer variety contains more of it than its winter counterpart. Turning this into a soup would be quite delectable.

3. Carrots. The carrot is well known for containing Beta Carotene, another variation of Vitamin A known to fight and limit the growth of cancer cells in our bodies. This tasty food is quite delicious served raw with a tasty dip, boiled, juiced, or even grated in a veggie salad.

4. Green Pepper. Often served on our choices of pizza for garnishing, we usually set it aside due to its bittersweet taste.  This vegetable is rich in Vitamin C and is a great antioxidant that protects our cells from free by-products that can affect our body’s metabolism.

5. Mushroom. Practically the only vegetable that can give you the much-needed Vitamin D. Mushroom helps our body absorb more calcium and magnesium for healthy teeth and stronger bones. Usually we get Vitamin D from sunlight, but if you don’t want to get sunburned by staying outside too long, try eating mushrooms instead.

6. Spinach. Popeye, a cartoon sailor is often seen munching on a can of this before clobbering the bad guys; spinach is rich in Vitamin K, same as with other dark-leafy vegetables. Vitamin K plays an integral role in blood clotting, as well as regulating the blood calcium levels to keep your bones at peak condition.

7. Lima Beans. These are a good source of Vitamin B9 or commonly known as folic acid. Folic acid is usually synthesized with diet supplements, and is required by your body to produce red blood cells, as well as improving your nervous system. This is very advisable among pregnant women due to its capabilities of increasing cell growth production and improves the development of the embryo. Best paired with vegetables like cauliflower or broccoli; best sauted.

Preparation

Since vegetables are 100% natural, complete with vitamins and minerals for a healthy diet, they should be eaten fresh if you don’t want to lose all those precious nutrients. Fresh from the market, you should take some care in washing them clean in running water – not too much or you might get them soggy in the process.

Some vegetables can be eaten raw like carrots or asparagus, and would taste even better with a dip. Some require you to boil or even saut with other veggies with some spices to bring out the flavor. Here is one recipe that should set your taste buds drooling:

Creamy Squash Soup

2 tbsp butter
2 tbsp sliced leeks
3 cups cubed squash
2 medium size potatoes, cubed
3 cups of chicken broth
1 cups water
1 250ml. NESTL All Purpose Cream (or any cream that will suit your taste)
salt and pepper to taste

Procedure:

1. Melt butter and saut leeks until they are nice and limp. Add the squash and potatoes and cook for around 2 minutes to let the flavor seep in
2. Pour the chicken broth and the water and bring to boil until the vegetables are tender. Then remove from heat then let it cool.
3. When cool enough to handle, transfer it over to the blender and puree until the consistency is smooth
4. Strain the mixture to remove any lumps, and simmer again in a soup pan. Add the cream and cook for a minute or two.