Maddy

VEGETABLES

There is evidence that the amount and range of carotenoid-like pigments in an individual's blood is inversely related to fasting serum insulin levels, suggesting a diet low in vegetables might contribute to insulin resistance.

It appears that an inadequate intake of fruits and vegetables can result in a suboptimal intake of antioxidants and phytochemicals and an imbalanced intake of essential fatty acids. Through different mechanisms, each nutritional alteration can promote inflammation and disease.

Pigmented plant compounds appear to be important anti-inflammatories and antioxidants, and people who eat more of them have a decreased risk of cancer.

Plant pigments are mostly polyphenolic, meaning they are multiphenol-containing molecules, and include chlorophyll, carotenoids and bioflavonoids.

Green plants

contain particularly large amounts of chlorophyll, which is a detoxifier and possibly an anticancer agent.3

Foods rich in chlorophyll include chlorella and other blue-green algae, beet greens, bok choy, collards, dandelion greens, kale, mustard greens and nettles.

These greens--among the most nutritious of all plants or plant parts--also contain other diverse nutrients and healthy constituents.

The blue-green algae family has a high chlorophyll content and has been credited with immune-enhancing effects

Orange, yellow and red-orange foods are rich in carotenoids such as beta-carotene, lutein and lycopene.

Carotenes seem to offer protection against lung, colorectal, breast, uterine and prostate cancers.

Carotenes, which destroy oxygen free radicals in lipids, enhance immune response and protect cells against UV radiation.

Foods rich in these flavonoids include apricots, carrots, citrus fruits, squash and tomatoes in addition to many green foods.

The anthocyanidins are a type of complex flavonoid that produce blue, purple or red colors.

Foods rich in these phytochemicals include beets, blackberries, blueberries, cherries, purple and red grapes, and purple cabbage.

Anthocyanidins support connective tissue regeneration and are anti-inflammatory; they promote blood flow and reduce cholesterol, in addition to being antioxidants

Anthocyanidins seem to stabilize and protect capillaries from oxidative damage and have been shown to stabilize connective tissue, promote collagen formation, improve microcirculation and help protect blood vessels from oxidative damage. the antioxidants protect against damage and help repair connective and vascular tissues.

The crucifer family--which includes broccoli, brussel sprouts, cabbage, cauliflower, mustard greens, radishes and turnips--has many sulfur-containing compounds as well as indoles, a subclass of phytonutrients that binds chemical carcinogens and activates detoxification enzymes, mostly in the gastrointestinal tract.

Indoles and related compounds may improve estrogen balance

Garlic and Onions - The lily family both of which also contain sulfur compounds.

Studies have shown the sulfur compounds enhance immune response.

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