Best Vegetables for Health

SUPER VEGETABLES
We've posted in the past that Americans do not eat the best health protecting vegetables. Here is an alphabetical list of vegetables/fruit that we think are among the best ... it does not mean that others may no be just as good. The vegetables/fruit are Broccoli and its cousins cabbage, cauliflower, Brussels sprouts, mustard and other crucifera, Carrots, Garlic and its cousins onion, leeks, chives and and onions, Grains, Spinach, Berries and Tomatoes.

• Broccoli - Broccoli and cousins such as cabbage, cauliflower, Brussels sprouts and other crusifera contain glocosinolates which generate Sulforaphane. Sulforaphane stimulates our genes to synthesize glutathione a potent anti-oxidant that destroys cancer causing chemicals such as cigarette smoke, air pollutants etc. Studies seem to indicate that sulforaphane helps fight cancers in general. Broccoli sprouts are greatly superior to mature plant in supplying Sulforaphane

To follow - information on the other greatly beneficial vegetables.

BELIEVER OF NUTRITIONAL CLAIMS-BE AWARE!

YOUR HEALTH INFO/NOTES
Dr. Peter Pantel, Ph.D. 410-823-6663

I find recent phytonutrient research papers inadequate in presenting good research … the impression that I get in reading recent research is that phytonutrients are either useless or that they are terrific!

The questions I have mulled over is “why is this so”? And I feel that I have part of the answer … and it is that much of recent research is funded and performed by people that have a special financial interest in the results being reported! THIS IS A NO-NO!

The special interests are:
The big pharmaceutical companies that do not want the phytonutrients to compete with their expensive pharmaceuticals
The providers of phytonutrients that want to sell us their products

An example of pharmaceutical special interest funded research can be read in a most respected journal praising the benefits of a pharmaceutical in preventing heart disease … the research was funded by the maker of the pharmaceutical and was carried out by persons that stood to gain financially by this type of information.
Or of a university that did a study on sprout benefits that was funded by the sprout grower, tried to patent the growth of sprouts while giving sales right to the head researchers' family.

An example of phytonutrient special interest might be applied to the seller of a currently very popular fruit drink … the fruit was always around, especially in the Mediterranean area, but did not sell very much here until somebody paid for some type of research to show how healthy it is.

I’ve decided that I will read and report mostly older publications, (15-40 years old) reporting on results obtained before the pharma companies and other special groups took over the information that is feed to us about health products.

So, before we accept published results, we should keep in mind the question:
Who paid for the research?
Who did the research?

Farmed Fish

FARMED CATFISH AND TILAPIA NOT THE BEST FISH TO EAT FOR OMEGA-3 FATTY ACIDS

Omega-3 fatty acids provide a wide range of health benefits for people of all ages.
They are essential ( the body cannot make them) and found in all cells of our bodies.

We are advised to eat fish because they are rich in Omega-3 fatty acids. In a study reported in the Journal of the American Dietetic Association, December 2008, it was determined that farm raised tilapia fish and catfish (which most of us buy, possibly without knowing that they are farm raised) have much lower amounts of omega-3 fatty acids than the amounts found in wild tilapia and cat fish … actually they have 1/8th of the amount found in wild fish ... but they are cheaper, so we buy them thinking that we are taking good fatty acid nutrition.

Tilapia and catfish are the fifth most popular fish in the U.S. and, in addition to being eaten as fish, they are also used to make fish sticks, fish burgers, artificial crab meat, and other items.

In eating fish to obtain Omega-3 benefits one should consider this:
· Humans and (fish) must have, but cannot make their own fatty acids. They get it from their food
· In addition to Omega-3s, there is another group, Omega-6s, that is essential for a healthy fatty acids intake
· The ratio of omega-6 to omega-3 is one of the criteria for comparing health benefits of these fatty acids.
· The healthy Omega-6 to omega-3 ratio is between 1:1 to 1:2. In reality, the American intake ratio is close to 1:20. Farm raised Tilapia and Catfish average 1:11, similar to chickens.


Why the Fuss about Omega-3/Omega-6 Ratio?
Because this ratio is important in determining the level of our immune response to disease ... the higher the ratio the more likelihood of support for a hyper-immune reaction situation.

We eat tremendous amounts of Omega-6s, and not much Omega-3 from fast foods, snack foods/cakes and pre-prepared meals. … the Omega-6s are a lot cheaper than the Omega-3s so manufactures of these items make more profit by using oils rich in omega-6 in their preparation, and the buyer be damned.

A healthy immune system is essential to our survival by fighting infections, cancers etc. But, if the system over-reacts, it attacks the body and causes hyper-immune diseases such as inflammation, allergy based diseases, risk for heart attacks, certain cancers, asthma and others.

Omega-3 fatty acids help prevent and lower such an over-responses by providing for the production prostaglandins that turn down immune system. On the other hand, Omega-6s stimulate the immune system, for better or for worse, based on the nature of the response.

It should be understood that Omega-6s are beneficial and necessary … the bad thing is an imbalance in the Omega-6/Omega-3 ratio..

Bottom line - Eat wild fish such as salmon, trout, tuna, sardines, anchovies, mackerel or herring. Or for Omega-3 concerns alone, cautiously take these fish raised in farms.

Or, take Flax oil or Sprouts (Flax seeds are difficult to take and must be ground before they become digestible) because they are extremely rich in Omega-3 and low in Omega-6s.
Further, they eliminate the risk of mercury, insecticides and antibiotics and provide high amounts of soluble fiber and lignans.