FitnessCrew

Yesterday I listed the types of fruit that are best for our health and have been shown to have a preventative effect against serious conditions including cancer, heart problems and high blood pressure. Today I’ll pick out the vegetables that are also seen as superfoods which can help us keep our weight regulated and also give us the best chance of long-lived good health. Some also help slow down the visible signs of ageing far better than expensive creams. The best health glows from inside and comes from the right choices in eating plus a good exercise plan.

Here they are in alphabetical order so as not to have any favouritism! First up are the artichokes, which I absolutely love, so it’s good to know they contain the antioxidant silymarin which helps prevent skin cancer. They provide plenty of fibre which is good at lowering cholesterol. Artichokes can be off-putting to anybody not used to cooking or eating them as the heart is the best part and the outer leaves don’t look appetising. The easiest way to cook them is by steaming them for about 40 minutes, then peel off the leaves and bite the softer, edible part. A squeeze of lemon (one of yesterday’s superfruits) can be tasty, and I particularly like artichokes prepared in a jar of extra virgin olive oil.

Bok choy, otherwise known as Chinese cabbage, is commonly seen on supermarket shelves these days. Like broccoli it’s believed to help in the fight against breast cancer because it contains brassinin as well as indoles and isothiocyanates. The way this works is that some of these nutrients help lower oestrogen while brassinin is thought to have a preventative effect against breast tumours. Bok choy also provides calcium and so it’s good for women at risk of osteoporosis, and a great ingredient for vegans. This vegetable works well in a stir fry, so slice it and fry it in extra virgin olive oil and garlic.

Broccoli is well known as a superfood nowadays, and it provides plenty of vitamin C and betacarotene. I won’t repeat what all of these nutrients do as it was in yesterday’s article, but broccoli adds indole-3-carbinol and sulforaphane which help prevent breast cancer. Steaming is the best way to prepare this vegetable too, and sadly it has been shown that microwaving can destroy some nutrients. I’ll be giving some recipe ideas for these superfoods soon.

Garlic contains sulphur compounds which are known to lower cholesterol which, in turn, lowers blood pressure. It is also believed to help prevent cancer of the stomach and colon. Garlic can be chopped very fine and mixed with a salad dressing of extra virgin olive oil and balsamic vinegar, it works well in many sauces and curries, and more surprisingly it adds flavour to a traditional roast dinner with roast potatoes if you throw in a few roughly chopped cloves. Rub raw garlic on toast before putting on a topping of tomatoes drizzled with olive oil and chopped oregano, or maybe just bake whole cloves of garlic and open them up to eat the soft inside or spread it on bread.

Ginger is believed to be helpful for people with arthritis and migraines. This is due to compounds including gingerols which block the prostaglandins that cause inflammation. If you get a craving for curry when you have physical pain it could be your body telling you it wants ginger! Ginger is also a natural remedy for nausea. Fresh ginger looks a bit uninviting and hard to work with, but all you need to do is peel away the outer skin and either slice or grate it. It works well in curries and stir-fries.

Onions contain quercetin, one of the most potent natural plant antioxidants, otherwise known as flavonoids. Antioxidants help slow down the visible ageing of our bodies, and quercetin also help protect against cancer. Onions work well in salads, sauces, fried in extra virgin olive oil as an accompaniment, and a few quartered onions placed in your roasting tray and baked will add flavour to your cooking and taste good with your roast potatoes.

Spinach has long been known as a superfood. It’s not only thought to help the fight against ageing, but it also contains carotenoids called lutein and zeaxanthin which help prevent eyesight problems in the elderly. Spinach can be cooked, but also tastes delicious raw as a salad dressed with extra virgin olive oil and balsamic vinegar.

Squash comes in various varieties. Winter squash provides a good dose of vitamin C and betacarotene (I’m sure you’re beginning to see what the good nutrients are and how they work). Don’t worry if you’ve never cooked them. It can be as simple as cutting them in half, getting rid of the seeds and baking them. Try them with cinnamon or send me your recipe ideas.

Watercress and rocket are eaten raw and are a good accompaniment to many salads and sandwich fillings. I’m such a rocket addict that I have to grow my own stock in large quantities. Like the other supervegetables they help protect against cancer because they contain vitamin C and betacarotene. These little supervegetables also provide vitamin E which is good for the skin as it’s an antioxidant.

Vegetables and fruit are well-known as being necessary for a healthy diet, and the ones highlighted yesterday and today are the particularly nutritious ones. Tomorrow I’ll be adding the superfoods to give you protein, with grains, nuts, pulses, seafood and dairy. Something for everyone, and all foods that would fit in well with a detox diet too!