Three of our members encouraged me on the topic of nutrition and avoiding bad foods. I am not an expert, which I have proven with my bad habits. However, I can link some of my favorite foods and their benefits, with the experts explaining.
Walnuts are the ultimate heart medicine, and cholesterol fixer. Good for -
- Anti-oxidants
- Omega 3
- Anti-cancer
- Lower weight and blood sugar
- Brain function
- Anti-oxidants
- Vitamin E
- Blood sugar control
- Magnesium, good for many benefits, including blood sugar
- Lowering bad cholesterol (beats statins, believe me; my cholesterol is perfect because one member sent me walnuts until I was addicted)
- Weight loss
- Lots of nutrition
- Incredible amounts of Vitamins K and C
- Anti-oxidants, fiber, and potassium
- Omega 3 and also lowers blood sugar
- Can be boiled, microwaved, or cooked crispy
- Protein, fiber, and iron
- Lowering blood sugar
- Satisfying hunger and improving digestion
- "For example, one cup (67 grams) of raw kale packs 684% of the Daily Value (DV) for vitamin K, 206% of the DV for vitamin A and 134% of the DV for vitamin C (2)."
Vitamin K is known for its role in blood clotting. In addition, more research is being done regarding its ability to improve bone health (
One study in 72,327 women aged 38–63 found that those with vitamin K intakes below 109 mcg per day had a significantly increased risk of hip fractures, suggesting a link between this vitamin and bone health (
<whew!>
"Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads.
Its nutrient profile is impressive with one cup (30 grams) of raw spinach providing 181% of the DV for vitamin K, 56% of the DV for vitamin A and 13% of the DV for manganese (9).
It’s also packed with folate, which plays a key role in red blood cell production and the prevention of neural tube defects in pregnancy (
One study on the neural tube defect spina bifida found that one of the most preventable risk factors for this condition was a low intake of folate during the first trimester of pregnancy (
Along with taking a prenatal vitamin, eating spinach is a great way to increase your folate intake during pregnancy."
GJ - Spinach loves the cold damp weather of early spring and easily lasts when planted before the winter. It bolts (goes to seed and is bitter) when the weather warms and bugs work it over late in spring. Early fresh spinach is a treat, right from the garden. Ask my rabbits.
More leafy greens are described here.
Dr. Fuhrman emphasizes beans (of all types), greens (of all types), plus uncooked nuts and seeds. If you want the book, I will be happy to mail it to you. I am getting it for about 99 cents.
