The World Healthiest Foods By Kyle J. NortonAll article and E books written by Kyle J. Norton are for information and education only, please consult with your doctor and related field specialist before applying.

Part II – Vegetables

Vegetables - Avocado

I. Definition Avocados are a commercially valuable fruit and are cultivated in tropical climates throughout the world, it is a green-skinned, pear-shaped fruit that ripens after harvesting and native to the Caribbean, Mexico, South America and Central America, belonging to the flowering plant family Lauraceae.

II. Nutritional Supplements1. Vitamin K2. Dietary fiber3. Vitamin B64. Vitamin C

5. Folate6. Copper7. Potassium8. Amino acid9. Othersa) Vitamin Ab) Vitamin B1, B2, B3, B12c) Vitamin Dd) Vitamin Ee) Carotenoidf) Pantothenic acidg) Calciumh) Chromiumi) Etc.

III. Benefits 1. Beta-Sitosterola) Heart diseasesThe chemical compound Beta-Sitosterol is found effectively reducing the bad cholesterol and leaving the good cholesterol untouched by inhibiting the amount our body can absorb, thus reducing the risk of plague building up in the arterial walls, leading to heart diseases.

b) It also enhances the immune function infighting against inflammation and release pain for people with enlarged prostate.

2. Antioxidants Antioxidant found in avocado can prevent oxidation causes of forming free radical, thus enhancing the replication of DNA and proper cell division, reducing thr risk of irregular cells growth form of tumors and cancer.

3. Water retentionThe mineral of potassium in avocado improve the ration of potassium and sodium that is always necessary for the functioning of lymphatic in regulating the body fluid, thus reducing the risk of fluid cause of swelling.

4. Vision healthSince it contains a measurable amount of beta carotene beside is important antioxidant with benefits mentioned above, it also prevent night blindness and other eye problems by convertinginto retinol that is referred to as provitamin A carotenoids.

5. Skin careIt also helps in treating psoriasis by slowering the life cycle of your skin cells that cause build-up of dead cells on the surface of the epidermis.

6. Etc.

VI. Side effects1. It can cause skin side effect in certain people with hypersensitivity to latex, leading to symptoms of reddening of the skin, itching, hives, or eczema.

2. Liver damageCertain types of avocado oil may cause liver damage.

3. Breastfeeding some varieties of avocado may be unsafe during breastfeeding.

4. Drugs Avocado may decrease the effect of "blood thinning" or anti-inflammatory medications.

5. Etc.

Vegetables - Asparagus (Asparagus officinalis)

Asparagus Asparagus is a flowering plant belong to species the genus Asparagus, native to the western coasts of northern Spain, north to Ireland, Great Britain, and northwest Germany, northern Africa and western Asia. Asparagus has been used from early times as a vegetable and medicine, because of its delicate flavour and diuretic properties.

Nutritional Supplements1. Vitamin K2. Folate3. Vitamin C4. Vitamin A5. Vitamin B Complexa) Vitamin B1b) Vitamin B2c) Vitamin B3d) Vitamin B66. Fiber7. Manganese8. Copper9. Phosphorus10. Potassium11. Protein12. Etc.

Health benefits1. Oxygen transportationSince it contains measurable of amount of iron and copper, it enhances the production of red blood cells and formation of hemoglobin that is important for the absorption of oxygen and promote the circulatory functioning in oxygen transportation to the needs of body cells.

2. Lymphatic functionSince it contains high amount of potassium, it increases lymphatic function in regulating body's fluids by balancing the ration of sodium in the body, thus reducing the risk of fluid retention cause of swelling.

3. Vitamin C Asparagus contains high amount of vitamin C, that not only helps to improve the digestive system in absorbing nutrient but also reduces the risk of breaking off of capilliary.

4. Immune functionAsparagus contains some kinds of antioxidant that help to improve the immune system in fighting against the forming of radicals, thus promoting synthesis DNA and regulates cell division.

5. FiberFiber beside is essential for maintaining the secreting of waste easily, it also enhance the pancreas function in proper secreting insulin to covert carbohydrate to energy, by releasing glucose slowly into bloodstream.

6. Etc.

Side effectsIt may cause allergy and temporarily smelly urination.

Vegetables - Beet (Beta vulgaris)

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Beet Beet is best known as the beetroot or garden beet and belong to the amaranth family. It is a perennial plant with leafy stems growing to 1–2 m tall.

Nutritional Supplement1. Energy2. Carbohydrates3. fiber

4. Protein5. Vitamin A6. Beta-carotene7. Trytophan8. Thiamine (Vitamin B1)9. Riboflavin (Vitamin B2)10. Niacin (Vitamin B3)11. Pantothenic acid (Vitamin B5)12. Vitamin B613. Folate (Vitamin B9)14. Vitamin C15. Calcium16. Iron17. Magnesium18. Copper19. Phosphorus20. Potassium21. Zinc22. Magnesium23. Betacyanin24. Betaine25. Etc.

Health benefits1. Heart diseasesBeet fiber reduces bad cholesterol (LDL)by binding to them and expelling through digestive process, thus decreasing the risk of cholesterol plaque building up in the arterial walls. Other than that, beet also contains betaine that helps to lowers the levels of homocysteine, which is harmful to the blood vessels.

2. Prevent birth defectBeet contains measurable amount of folate, the vitamin B complex, which is essential to prevent neural tube defects by enhancing its functioning in synthesizing and repairing DNA aiding rapid and proper cell division and growth.

3. Cancer preventionSince beetroot contains high amount of antioxidants that help to improve the immune function in fighting the forming of free radicals, by enhancing the proper cell replication and division, that reduce the risk of tumors and cancers.

4. Red blood cellsIron helps to deliver oxygen ans nutrients to the body cells need due to its functioning of the production of red blood cells and formation of hemoglobin of that enhances the absorption of oxygen from the lung.

5. Betacyanin The antioxidant is the pigment that gives beets their rich purple-crimson

color. The pigment is considered as a powerful agent in reducing inflammation and slowing down tumor proliferation.

6. Etc.

Side effects1. Oxalates Oxalates in the beet can cause kidney and gallbladder problem. People with above diseases should contact their doctor before consuming.2. Increase the risk of lowering calcium absorption for people with weak digestive system.3. Etc.

Vegetables - Sweet Peppers (Capsicum Annuum)

Sweet Pepper or Bell PepperSweet pepper is a species of Capsicum Annuum and contains different color, including red, yellow and orange, native to Mexico, Central America and northern South America.

Nutritional Supplements1. Carbohydrates2. Sugars3. Dietary fiber4. Fat5. Protein

6. Thiamine (VitaminB1)7. Riboflavin (Vitamin B2)8. Niacin (Vitamin B3)9. Pantothenic acid (Vitamin B5)10. Vitamin B611. Folate (Vitamin B9)12,. Vitamin C13,. Calcium14. Iron15. Magnesium16. Phosphorus17. Potassium18. Zinc19. Molybdenum20. Vitamin E21. Copper22. Typtophan23. Etc.

Health Benefits1. Molybdenum It is an antioxidant, beside it is important in protein synthesis and carbohydrates and fats metabolism, it also helps to break down destructive substances, such as nitrosamines and sulfite toxins, thus preventing the risk of cancer.

2. AntioxidantThe antioxidants in sweet pepper also helps the body in fighting against the forming of free radicals by enhancing the immune system in regulating the proper cell division ans DNA replication.

3. Diabetes.Sweet pepper contains high amount fiber that helps to release the glucose into blood stream slowly, that reduces the risk of pancreas stress and prevent insulin sensitive causes of type II diabetes.

4. Nervous systemSweet pepper contain high amount of typtophan which helps to synthesize the proteins for the brain cells need, thus reducing the risk of nervous tension causes of loss of appetite, insomnia, mood change, etc.

5. CholesterolSweet peppers beside has evaluated antioxidant activity, free-radical scavenging capability and it also reduces the oxidation of cholesterol and omega 3 fatty acid DHA during heating and cooking, thus preventing the plaque building up on the arterial walls.

6. Etc.

Side Effects1. Burning sensation on the skin,2. Coughing, sneezing, teary eyes and a scratchy throat.3. Vomiting and/or stomach pain4. Etc.

Vegetables - Broccoli (Calabrese cultivar)

BroccoliBroccoli is a mustard/cabbage plant, belong to the family Brassicaceae. It has large flower heads, usually green in color and the mass of flower heads is surrounded by leaves and evolved from a wild cabbage plant on the continent of Europe.

Nutritional Supplements1. Carbohydrates2. Sugars3. Dietary fiber4. Omega 3 fatty acid5. Protein6. Beta-carotene7. Lutein and8. Zeaxanthin9. Thiamine (Vitamin B1)

10. Riboflavin (Vitamin B2)11. Niacin (Vitamin B3)12. Pantothenic acid (B5)13. Vitamin B614. Folate (Vit. B9)15. Vitamin C16. Calcium17. Tryptophan18. Iron19. Magnesium20. Phosphorus21.Potassium22. Zinc23. Etc.

health Benefits1. CancerProtect against all types of cancer due to its similar structure (phytonutrients) like other cruciferous vegetables.

2. Free radicalsIt helps to fight against the forming of free radical by detoxification and cleansing the toxins accumulated in the body

3. DiabetesSince it contains high amount of fiber, it helps to improve the digestive system in carbohydrate metabolism by releasing the sugar slowly into blood stream that reduces the pancreas stress cause of insulin sensitive.

4. Protect skin against ultra violet sun lightSince it contains high amount of vitamin K, it helps to protect the underlayer of skin and prevent the skin damage caused by ultra violet sun light. Vitamin K also has a coagulative effect.

5. Immune systemBroccoli contains high amount of antioxidant that helps the immune system in fighting against foreign invasion of virus and bacteria cause of infection and inflammation.

6. Etc.

Side effects1. People who has over production of IgM immunoglobulins which makes blood thicken should talk to their doctor before in taking high amount of broccoli.2. Allergic reaction??3. Etc.

Vegetables - Brussels sprouts (Brassica oleracea)

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Brussels sprouts Brussels sprout is a spcies of wild cabbage (Brassica oleracea), belong to the family of Brassicaceae and was cultivated since ancient Rome.

Nutritional Supplements1. Carbohydrates2. Sugars3. Fiber4. Omega 3 Fatty acid5. Protein6. Vitamin A7. Thiamine (Vitamin B1)8. Riboflavin (Vitamin B2)9. Niacin (Vitamin B3)10. Pantothenic acid (Vitamin B5)11. Folate (Vitamin B9)12. Vitamin C13. Vitamin E14. Vitamin K15. Calcium16. Copper17. Iron18. Magnesium19. Manganese20. Phosphorus

21 Potassium22. Sodium23. Zinc24. Etc.

Benefits1. AntioxidantsSince it contain phyto-nutrient and antioxidant such as sulforaphane and vitamin A and C, it helps to improve the immune system in fighting against the forming of free radicals, thus decreasing the risk of irregular cell growth, including tumour and cancer.

2. Body cleansing and detoxification.Brussels sprouts, contains niacin, vitamin B1 and vitamin C that play a major role, acting as cofactors for many enzyme systems including those of liver detoxification, in cleansing the body toxins.

3. Rheumatoid arthritisBrussels sprout contains high amount of antioxidants that enhances the immune system fighting against infectious agents such as viruses, bacteria, fungi, thus reducing the risk of chronic inflammation of the joints.

4. Heart disease and stroke Brussels sprout contains high amount of fiber which helps to bind the bad cholesterol from forming plague attached to the arterial walls, thus reducing the risk of heart diseases and stroke.

5. Folate (Vitamin B9)Folate can help prevent serious birth defects, by preventing the neural tube defect causes of neural tube fails to close completely during the early weeks of pregnancy, causing to severe physical disabilities and developmental delay.

6. Etc.

Side Effects1. Allergic effect2. Mild oxalates can cause health problem for people with untreated kidney and gallbladder diseases.3. Overcooking causes the releases sulfurous odor, dislike by some people.4. No other known side effect.

Vegetables - Cabbage (Brassica oleracea)

CabbageCabbage is a spicies of Brassica oleracea belong to the family Brassicaceae (or Cruciferae), native to the Mediterranean region along the seacoast. It has a short stem of which is crowded a mass of leaves, usually green but in some varieties, it may be red or purplish.

Nutritional Supplements1. Carbohydrates2.Fibers 3. Omega3 fatty acid4. Protein5. Viamin A6.Thiamine (Vitamin B1)7. Riboflavin (Vitamin B2)8. Niacin (Vitamin B3)9. Pantothenic acid (B5)10.Vitamin B611. Folate (Vitamin B9)12. Vitamin C13. Calcium14.I ron15. Magnesium16. Phosphorus17. Potassium18. Tryptophan

19. Zinc20. Etc.

Health Benefits1. Anti-inflammationCabbage contains anti inflammatory properties due high amount of vitamin C, It also contains significant amounts of glutamine, and an amino acid.

2. PapillomatosisCabbage is used as foods to treat recurrent respiratory papillomatosis, due to high amount of I3C (indole-3-carbinol,).

3. Thyroid functionIt also increases secretion of thyroid stimulating hormone by inhibiting the production of the thyroxine and triiodothyronine.

4. PhytonutrientsPhytonutrients in cabbage also help to cleanse and detoxification.

5. Indole-3-carbinol Cabbage enhances Gastrointestinal Health thus reducing the risk of colon cancer due to high amount of sulforaphane and indole-3-carbinol.

6. Omega 3 fatty acidIt also reduces the risk of cardiovascular diseases by controlling the secretion of bad cholesterol, due to high amount of Omega 3 fatty acid.

7. Etc.

Side effects No Known side effect.

Vegetables - Common Fig or Fig (Ficus carica)

FigFigs a species of F. carica, belong to the family Moraceae. It is a deciduous shrub, native to Southeast Asia. The tree can grow to a height of 33 ft and the fruit can be as large as 2.0 inches

Nutritional Supplements1. Carbohydrates2. Sugars3. Fiber4. Fat5. Protein6. Thiamine (Vitamin B1)7. Riboflavin (Vitamin B2)8. Niacin (Vitamin B3)9. Pantothenic acid (Vitamin B5)10. Vitamin B611. Folate (Vit. B9)12. Vitamin C13. Calcium14. Iron15. Magnesium16. Phosphorus17. Potassium18. Zinc19. Etc.

Health Benefits1. Fiber

Fiber helps to treat constipation due to its laxative effect as a result of high amount of fiber which binds the hardening waste in the large intestine.

2. AntioxidantsCommon fig ontains high amount of antioxidants that help to fight against forming of free radical and regulate cell growth.

3. CancersIt also prevents cancers due to high amount of flavonoid by enhancing the immune system in fighting against the improper cells division and DNA replication

4. BioflavonoidsActs as capillary stabilizing agents due to it high amount of bioflavonoids by strengthening the capillaries' wall that allows the oxygen, hormones, nutrients, and antibodies to pass from the body's bloodstream to individual cells.

5. High blood sugarCommon Fig helps to treat diabetes as a result of high amount fiber that helps to release sugar slowly into blood stream with no causing stress of pancreas.

6. OsteroporosisCommon Fig contains high amount of calcium that helps to increase bone density due to high amount of magnesium which enhances the absorption of calcium

7. Etc.

Side effects1. High amount of oxalate can cause kidney and bladder health problem for some people and interfere with the absorption of calcium2. No other known side effect.

Vegetables - Carrots (Daucus carota)

CarrotsCarrot can grow to 3ft tall. It is root vegetable with orange color normally, a sub specis of Daucus carota, belongs to the family Apiaceae, native to Asian and Europe.

Nutritional Benefits1. Carbohydrates2. Sugars3. Fibre4. Fat5. Protein6. Vitamin A7. Thiamine (VittaminB1)8. Riboflavin (Vittamin B2)9. Niacin (Vittamin B3)10. Vitamin B611. Folate (Vittamin B9)12. Vitamin C 13. Vitamin K14. Calcium15. Iron

16. Magnesium17. Molybdenum18. Phosphorus19. Potassium20. Sodium21. Etc.

Health benefits1. AntioxidantSince it contains high amount of antioxidants, it improves the immune system in fighting against invasion of foreign substances and regulates the normal cell growth, thus decreasing the risk of cancer and tumor.

2. Vision health Since carrot contains high amount of vitamin A. it helps the eyes adjust to light changes by preventing night blind blindness by increasing the adaptability of the human eye to bright light and darkness.

3. CaroteneReseachers found that carotene helps to regulate or stabilize blood sugar by reducing the oxidated stress that elicits systemic inflammation and impairs pancreatic β cell insulin secretion,

4. Colon cancerFalcarinol, a compound in carrots falcarinol has the potential in benefiting colon cancer and leukemia, study showed.

5. Weight lossSince it contains high amount of fiber, it makes the stomach feeling fullness longer, thus reducing the risk food craving.

6. Etc.

Side Effects1. Over consumption of carrots can cause a benign condition of the skin turns orange.2. Since it is a root vegetable, people with weakened kidney should consult with their doctor before consuming.3. Etc.

Vegetables - Cauliflower (Brassica Oleracea)

CauliflowerCauliflower is the species Brassica oleracea, including cabbage, brussels sprouts, kale and broccoli , belong to the family Brassicaceae, native to Italy.

Nutritional Supplements

Nutritional Supplements 1. Carbohydrates2. Sugars3. Fiber4. Omega 3 fatty acid5. Protein6. Thiamine (Vitamin B1)7. Riboflavin (Vitamin B2)8. Niacin (VitaminB3)9. Pantothenic acid (B5)10. Vitamin B611. Folate (Vitamin. B9)12. Vitamin C13. Vitamin K14. Calcium15. Iron16. Magnesium17. Phosphorus18. Potassium19. Tryptophan20. Zinc21. Etc.

Health benefits1. Liver cancerCauliflower contains high amount of glucosinolates and sulfurophane which are potent inducers of protective enzymes that provide defence against cancer-causing chemicals, thus reducing the risk of developing liver cancer.

2. CancersIt also inhibits estrogen due to the compound indole-3-carbinol and sulfurophane, thus preventing the growth of tumor and cancer, including Prostate, Lung, Colorectal and Ovarian cancers.

3. AntioxidantsCauliflower improves the immune function in fighting against the forming of free radical due to its high amount of phytonutrients.

4. Rheumatoid ArthritisCauliflower contains high amount of Vitamin C that plays a role in the production of collagen, an important protein found in bones and joints that helps reduce the risk of infection and inflammation.

5. Heart diseases Omega 3 fatty acid helps to balance the ratio of fatty acid that reduces the risk of bad cholesterol forming of plagues that cause thickening and hardening of arterial wall, causing heart diseases.

6. Etc.

Side effects1. Excessive intake of these cauliflower may cause health problems to some people who are susceptible to purine-related problems.2. Also, purine can cause forming of kidney stone3. Etc.

Vegetables - Celery (Apium graveolens)

CeleryCelery is a species of Apium graveolens, belong to the family Apiaceae. It is cultivated all around the globe as a vegetable. Celery can grow to 1/2 m tall with stalks (leaf on the top) arranging in a conical shape joined at a common base.

Nutritional Supplements1. Carbohydrates2. Sugars3. Fiber4. Fat5. Protein6. Water7. Vitamin A8. Vitamin B19. Vitamin B210. Vitamin B611. Vitamin C12. Vitamin K13. Folate14. Calcium15. Manganese16. Magnesium17. Phosphorus18. Potassium19. Iron20. Sodium21. Etc.

Health benefits1.PhthalidePhthalide, a unique compound of celery helps to relax and smooth muscles in the vessel walls that dilates and allows blood to flow more easily, lessening the risk of hypertension.

2. Weight lossCelery contains high amount fiber which makes the stomach feeling fullness, thus reducing the urge of food craving.

3. AmenorrheaCelery contains apiol which has been used, as essential oil to treat menstrual disorders cause of amenorrhea or absence of menstruation. Apiol is toxic in high doses, causing both liver and kidney damage.

4. Immune functionHigh amount of vitamin C in celery helps to increase the immune function infighting against the forming of free radicals, thus preventing inflammatory conditions causes of asthma, arthritis, etc. and irregular cell growth causes of tumor and cancer.

5. Cholesterol oxidationHigh amount of good fat in celery helps to enhance the immune system fighting against bad cholesterol oxidation, causing plaque building up on the bloods vessels, leading to heart diseases and stroke.

6. Water retentionCelery has been used as diuretic enhancer due to high amount of potassium and calcium which are required for our body in fluid regulation.7. Etc.

Side effects1. It may cause allergic effect for some people2. Since it is a powerful vegetable in lowering high blood pressure, people with low blood pressure should consult with their doctor before eating high amount of celery, according to traditional Chinese medicine.3. No other side effect is known.

Vegetables - Collard Greens (Brassica Oleracea)

Collard GreenCollard Green is Aspecies of Brassica Oleracea, belongs to the family Brassicaceae with unknown origin. Today, the plant is cultivated commercially for its its thick, slightly bitter edible leaves.

Nutritional Supplements1. Carbohydrates2. Omega 3 Fatty Acid3. Protein4. Vitamin A5. Folate (Vitamin B9)6. Vitamin C7. Vitamin E8. Vitamin K9. Calcium10. Manganese11. Magnesium12. Potassium13. Iron14. Zinc15. Etc.

Benefits1. AntioxidantsCollard greens contains high amount of antioxidant not only help to improve immune system fighting against forming of free radicals and foreign invasion, but also protect oxidation of DNA damage and irregular cell growth causes of tumor and cancer.

2. PhytonutrientSince it is belong the group of cruciferous vegetables, its phytonutrient help to enhance the propduction of plant base estrogen that not only reduces the estrogen produced by the women body by occupying the estrogen receptor sites, but also helps to protect peri-

menopause and menopause symptoms.

3. OsteroporosisPromote strong bone due to enhancing the absorption calcium by maintaining the ratio of calcium and magesium.

4. EmphysemaEmphysema is a disease of the lung's air sacs called alveoli. Researcher found that cigarette smoking on the lungs of mice causes the develop of emphysema if they had vitamin A deficiency.

5. Cardiovascular healthOmega 3 fatty acid helps to balance the ratio of cholesterol that reduces the risk of cholesterol building up cause of thickening of arterial wall, leading to heart diseases.

of cholesterol due to Omega 3 fatty acid thus reducing the risk of heart diseases and stroke.6. Etc.

Side Effects1. Collard green may causes oxilative effect for people with kidney diseases and reduce our body in absorption of calcium2. No other side effect is known

Vegetables - Cucumbers (Cucumis Sativus)

Cucumbers Cucumber plant is a spicies of Cucumis Sativus, belongs to the family Cucurbitaceae and native to Western Asia. It is a creeping vine with roots in the ground and grows up with the support of frames.

Nutritional Supplements1. Carbohydrates2. Fiber3. Fat4. Protein5. Thiamine (Vitamin B1)6. Riboflavin (Vitamin B2)7. Niacin (Vitamin B3)8. Pantothenic acid (B5)9. Vitamin B610. Folate (Vitamin B9)11. Tryptophan12. Molybdenum13. Vitamin C14. Vitamin K15. Calcium16. Iron17. Magnesium18. Manganese19.Phosphorus20. Potassium21. Zinc22. Etc.

Benefits1. Cardiovascular healthFiber in cucumber helps to bind the bad cholesterol through waste secretion before they can form plague to damage the arterial wall, causing heart diseases and stroke.

2. Vitamin CVitamin C in cucumber beside is vital to strengthens the capillaries (small blood vessel) wall but also acts as an antioxidant in assisting immune system fighting again infection.

3. Skin healthCucumber promotes skin health due to the substance of silica and vitamin K by soothing skin irritations, swelling and acting as coagulation in healing skin cut and wound.

4. ErepsinErepsin found in cucumber is an enzyme that digests protein into amino acids produced by the intestinal glands in the ileum found in the intestinal juices, thus enhancing the digestive system in absorbing vital nutrients for the needs of the body.

5. Herb medicineIn herb medicine, cucumber is considered as diuretic, thus increasing the function of urinary secretion.

6. Etc.

Side Effects1. Over consuming cucumbers may cause fluid and electrolyte disturbances.

2. Since it is one of many cool foods, traditional Chinese medicine warns that pregnant or breast-feeding women should avoid consuming cucumber.

3. Etc.

Vegetables - Eggplant (Solanum Melongena)

EggplantEggplant is a species of S. melongena, belongs to the family Solanaceae and native to India. The plant is believed has been cultivated in southern and eastern Asia since prehistory. It is famous with its deeply purple and the best eggplant can be found from August through October when it is in season.

Nutritional Supplements1. Carbohydrates2. Sugars

3. Fiber4. Fat5. Protein6. Thiamine (Vitamin B1)7. Riboflavin (Vitamin B2)8. Niacin (Vitamin B3)9. Pantothenic acid (B5)10. Vitamin B611. Folate (Vitamin B9)12. Vitamin C13. Tryptophan14. Manganese15. Calcium16. Copper17. Iron18. Magnesium19. Phosphorus20. Potassium21. Zinc22. Etc.

Benefits1. NasuninSince its skin contain high amount of Nasunin, it is nogt only helps to protect the brain membrane being damaged as a result of forming of free radicals, but also prevents blood cholesterol from oxidation.

2. Inflammation and infectionIts antioxidant also improve immune system infighting against foreign invasion of virus, bacteria and fungi.

3. Antiangiogenic activitiesResearcher found the eggplant has an antiangiogenisis property which helps to prevent cancer cells from growing and spreading by stopping the development of new blood vessels.

4. DiabetesFiber and low soluble carbohydrate content of eggplant help to inhibit enzymes that provide a strong biochemical information in managing of type 2 diabetes by controlling glucose absorption.

5. FlavonoidEggplant contains high amount of flavonoid which can improve the capillary forces and reduce the risk of cerebral blood clots by enhancing the vascular permeability of the capillary blood vessels.

6. Etc.

Side Effects1. It may cause skin itching for some people after contacting.

2. It may cause oral allergy syndrome in some cases, including itching mouth.

3. Since it is oxalative, people with kidney disease should contact their doctor before consuming.

4. Consuming eggplant may reduce the absorption of calcium

5. Eggplant contains certain amount of nicotine.

6. It could affect the growth of unborn fetuses

7. Etc.

Vegetables - Fennel (Foeniculum Vulgare)

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FennelFennel is a species of Foeniculum Vulgare, belong to the family Apiaceae (Umbelliferae), and native to to the shores of the Mediterranean. It is now widely cultivated all around the globe to use as food and herb.

Nutritional Supplements1. Carbohydrates2. Fiber3. Protein4. Thiamine (Vitamin B1)5. Riboflavin (Vitamin B2)6. Niacin (Vitamin B3)

7. Pantothenic acid (B5)8. Vitamin B69. Folate (Vitamin B9)10. Vitamin C11. Calcium12. Copper13. Iron14. Magnesium15. Molybdenum16. Phosphorus17. Potassium18. Zinc19. Etc.

Health Benefits1. AntioxidantsSince it contains high amount of phyto-nutrients with antioxidants, such as flavonoids rutin, quercitin, and various kaempferol glycosides, it optimizes the immune function in fighting against the forming of free radical and foreign bacteria and virus invasion, thus reducing the risk of irregular cell growth and anti inflammation and infection.

2. FiberFennel is rich in fiber, it not only helps to bind the bad cholesterol (LDL) and remove it thorugh waste expelling, thus reducing the risk of high cholesterol.

3. Water retentionFennel contains high amount of potassium that balances the ratio of sodium in the body, thus enhancing the lymphatic function in regulating body's fluid.

4. GalactagogueGalactagofue in fennel is a substance that promotes lactation in humans, thus enhancing milk production for breast feel women.

5. Digestive disorder,When massaged into the abdomen, the essential oil of fennel helps ease abdominal cramping and gas pains.

6. Etc.

Side EffectsNo, if not overdoses

Vegetables - Green beans (Phaseolus Sensu Stricto)

Green beans Green bean is a genus of Phaseolus Sensu Stricto, containing 55 difference species, belong to the family Fabaceae and native to the New World tropics and grown in Europe for its attractive flowers and fleshy immature pods. It can be classified into two major groups, bush beans and pole beans.

Nutritional Supplements1. Carbohydrates2. Dietary fiber3. Omega 3 Fatty Acid4. Protein5. Vitamin A6. Vitamin B17. Vitamin B28. Vitamin B39. Folate10. Vitamin C11. Vitamin K12. Magnesium13. Tryptophan14. Phosphorus15. Calcium16. Copper17. Iron18. Potassium

19. Etc.

Health Benefits1. Vitamin KSince it contains high amount of vitamin K, it enhances the a) Bone density A study by done by Vermeer, M H Knapen, and L J Schurger stated "it (vitamin K) was shown that administration of 1-10 mg of Vitamin K is paralleled by a moderate increase in the serum markers for bone formation (osteocalcin and bone alkaline phosphatase), or by a slight decrease in the urinary hydroxyproline exceretion ( a marker for bone resorption), and by a reduction of urinary calcium loss. Most prominent effects were obtained in fast losers of calcium."b) AntiagingBy protecting the under layer of skin membranes and stopping skin bleeding.

2. AntioxidantsSince it contains high amount of antioxidant, it improves the immune function in fighting against the forming of radicals and foreign invasion thus decreasing the risk of irregular cell growth and inflammation and infection.. Also the antioxidants of green bean also prevents cholesterol oxidation, thus reducing the risk of heart diseases and stroke.

3. Vitamin CThe high amounts of vitamin C, beside enhances the digestive system in absorbing vital nutrient and protects our body against foreign invasion, it also prevents the breaking off of small veins.

4. ConstipationSince it contains high amount of fiber, it promotes large intestine in waste secretion, thus reducing the risk of constipation.

5. Tryptophanis an amino acid needed for normal growth in infants and for nitrogen balance in adults. It functions as a biochemical precursor for Serotonin which regulates the adult body size by affecting insulin secretion6. Etc.

Side Effects1. Since it contains high amount of axalates, it is advised that people with kidney and gallbladder disease should consult with their doctor before consuming.

2. It may reduce the absorption of calcium for some people.

3. Etc.

Vegetables - Green Peas (Pisum Sativum)

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Green Peas Green Pea is a species of Pisum Sativum, belongs to the family Fabaceae and native to western Asia from the Mediterranean Sea to the Himalaya Mountains. It is a green, pod-shaped vegetable and a cool season crop grown in many parts of the world for commercial purposes.

Nutritional Supplements1. Carbohydrates2. Sugars3. Dietary fibre4. Fat5. Protein6. Vitamin A7. Thiamine (Vitamin B1)8. Riboflavin (Vitamin B2)9. Niacin (Vitamin B3)10. Pantothenic acid (B5)11. Vitamin B612. Folate (Vitamin B9)13. Vitamin C14. Vitamin K

15. Typtrophan16. Calcium17. Copper18. Iron19. Magnesium20. Phosphorus21. Potassium22. Zinc23. Etc.

Health Benefits1. OsteocalcinOsteocalcin, secreted solely by osteoblasts found in green peas plays a important role in the body's metabolic regulation and bone-building.

2.Vitamin CVitamin C, one the powerful antioxidants, prevents bad cholesterol (LDL) building up as plaque in the arteries causing heart attack or stroke.

3. OsteoporosisBy maintaining the proper ratio of magnesium and calcium, Green peas helps to build astrong bone, by enhancing the body in absorbing calcium due to the proper ratio of magnesium and calcium.

4. Immune systemSince green peas contains many antioxidants, it enhances the immune system fighting against forming of free radicals, thus reducing the risk of radical forming of heart diseases irregular cells growth cause of tumors and cancers.

5. FolateFolate plays a critical role in proper DNA synthesis and cell division, thus preventing birth defection and miscarriage by enhancing the proper growth of the fetus.

6. Etc.

Side Effects1. Since it contains measure amount of Purines, it may cause health problem for people with untreated kidney disease.

2. Etc.

Vegetables - Kale (Brassica Oleracea)

KaleKale is a species of Brassica Oleracea, belong to the family Brassicaceae, native to coastal southern and western Europe. Since kale's leave is highly nutritious and easy to growth with range of long season from the middle of winter through the beginning of spring, it is cultivated as foods in most part of Europe.

Nutritional Supplements1. Carbohydrate2. Dietary Fiber3. Vitamin A4. Vitamin C5. Niacin6. Vitamin B1 (thiamine)7. Vitamin B2 (riboflavin)8. Vitamin B69. Folate10. Pantothenic Acid11. Vitamin K12. Vitamin E13. Copper14. Potassium - 296 mg15. Phosphorus16. Magnesium17. Calcium18. Iron19. Sodium20. Zinc

21. Copper22. Manganese23. Selenium24. Omega 3 Fatty Acid25. Tryptophan26. Etc.

Health Benefits1. Free radicalsSince kale is a highly nutritious vegetable with powerful antioxidant properties, it enhances the immune system in guarding our bodya) Against the forming of free radical, cell damage caused by oxidation, irregular cell growth causes of tumors and cancer.b) Against the risk of inflammation and infection caused by foreign invasion.

2. Bone densityMagnesium enhances the digestive system in absorbing calcium, by maintaining the proper ratio between them.

3. Skin healthVitamin C and K in kale decreases the risk of bleeding ( Vitamin C and K) and protects the loss skin under layer due to aging. Vitamin A maintains normal skin health by switching on genes and differentiating (immature skin cells) into mature epidermal cells.

4. Vision healthVitamin A protects against mascular degeneration caused by free radical, promotes good vision, especially in low light and maintain normal skin health

5. Etc.

Side EffectsIt is adviced for people with untreated kidney and gallbladder should consult with their doctor before consuming kale due to measurable amount of oxalates.

Vegetables - Mustard Greens (Brassica)

Mustard GreenMustard Green is a species of mustard plant, genus Brassica and belong to the family Brassicaceae, native to Himalayan region of India. It has seen used in some forms in African, Italian, Indian, Chinese, Japanese, and soul food cuisine because of its popularity.

Nutritional supplements1. Vitamin A2. Thiamine3. Riboflavin4. Niacin5. Vitamin C6. Iron7. Phosphorus8. Potassium9. Fat10.Carbohydrates

11.Protein12. Etc.

Health benefits1. PellagraMustard green contains high amount of niacin, it is one of the natural vitamin used to cure Pellagra, a vitamin deficiency disease as a result of excessive intake of leucine or the alterations in protein metabolism disorders such as carcinoid syndrome.

2. ToxinsVitamin C in master green is one of powerful antioxidant and chelator. Beside minimizing the effect of toxin lead, it helps to get mercury out as quickly as possible that reduce the impact of mercury entering the bloodstream.

3. Epithelial tissueEpithelial tissues covers all body surfaces, including all organs, forms the inner lining of body cavities, and lines hollow organs. Since mustard green contains a measurable amount of vitamin A, it not only protects the epithelial cells against the invasion of bacteria, but heals would faster by inhibiting cell migration and proliferation.

4. BronchitisMustard green reduces the risk of bronchitis by enhancing the immune system in fighting against inflammation of the lining of your bronchial tubes (vitamin C) and reduces the risk of broncho constriction (vitamin A).

5. AnemiaIron in master green promotes the formation of hemoglobin that helps to carry oxygen and to the body blood cells, thus reducing the risk of anemia cause of symptoms of a feeling of weakness, or fatigue, general malaise and sometimes poor concentration.

6. Etc..

Side effect1. PhytatesPhytates can interfere the absorption of several nutrients.

2. AnticoagulationSince it contain a measurable amount of vitamin, it cause problem for people taking blood thinner medicine.

3. OxalatesOxalation can cause problem for people with untreated kidney and gallbladder diseases if it is eaten in excessive amount.

4. Etc.

Vegetables - Onions (Allium)

OnionsThe onion is a plants in the genus Allium, belongs to the family Alliaceae, a close relation of garlic. It It is often called the "king of vegetables" because of its pungent taste and found in a large number of recipes and preparations spanning almost the totality of the world's cultures. Depending on the variety, an onion can be sharp, spicy, tangy, pungent, mild or sweet.

Nutritional supplements1. Carbohydrate2. Protein3. Dietary fiber4. Fat5. Vitamin A6. B vitamin7. Folate8. Vitamin C9. Vitamin E

10. Vitamin K11. Calcium12. Iron13. Magnesium14. Potassium15. Phosphorus16. Zinc17. Sodium18. Etc.

Health benefits1. AnemiaSince onion contains a measurable amount of iron, it is one of the natural food that can be beneficial for the treatment of anemia, by enhancing the production of red blood cells, and quantity of hemoglobin in the blood, thus reducing the risk of anemia.

2. AnticogulationSimilar to garlic and ginger, onions is best known of anti coagulation by making the blood thinner, thus reducing the risk of heart diseases and prevent the forming of plague building up in arterial wall as a result of lower levels of bad cholesterol.3. Anti-inflammatorySince it contains high amount of antioxidants, onion enhances the immune system in fighting against the forming of free radicals and foreign invasion, thus a) Reducing the symptoms of inflammatory conditions such as arthritis and gout.b) and infection caused by bacteria, including E.coli and salmonella,etc.

4. Blood pressureStudy found that onion helps to reduce high blood pressure due to quercetin, the compound most commonly associated with onions.

5. ProbioticFructo-oligosaccharides in onion stimulates the growth of good bacteria in the colon and help reduce the risk of colcon tumors and cancers.

6. Etc.

Side effect1. No major side effect is known, but people with ulcer and taking blood thinner medicine should consult their doctor before eating high amount of onion

2. Bad breath, heartburn and stomach uncomfortable may be a concern to some people.

Vegetables - Potatoes (Solanum)

PotatoesPotato is a genus Solanum, belong to the family Solanaceae. It is good source of protein and according to the statistic, the annual diet of an average global citizen is about 33 kg (72.6 Lbs) of potato. It now is growth world wide in suitable climate for commercial profits and health benefits, thus its consumption is extremely variable and rapidly changing.

Nutritional supplements1. Carbohydrate2. Protein3. fat4. Dietary fiber5. Vitamin B16. Vitamin B27. Vitamin B38. Vitamin B69. Calcium10. Iron11. Magnesium12. Potassium

13. Phosphorus14. Etc.

Health benefits1. Weight GainSince potato contains very little protein but high amount of carbohydrate, it is one of ideal food for people want to gain weigh.

2. Anti -inflammation and infectionPotato is very effective in preventing inflammation, internal or external, due to high amount of vitamin C that helps to enhance the immune function fighting against irregular cells growth cause of inflammation and bacteria causes of infection.

3. AntiagingHigh amount of antioxidant in potato promotes the immune system in preventing and scavenging the forming of free radical cause of age spot or free radical causes of early aging.

4. ScurvyVitamin-C present in potatoes beside prevents the breaking off capillaries wall by keeping the wall elastic, it also can help to prevent this dreaded deficiency disease, due to vitamin-C deficiency such as cracked lip corners, spongy and bleeding gum, etc.

5. CholesterolSince it contains high amount of fiber, it helps the digestive system in carbohydrate metabolism by releasing glucose slowly, thus reducing the risk of stress to pancreas in secreting insulin, leading insulin sensitive, causing type II diabetes.

6. Etc.

Side effect1. Green potato and potato leaf and fruit is poisonous and so are potato leaves and fruits if overdose, as they contain alkaloids.

2. AnecdotalIt can elevate the symptoms of arthritis.

3. AcrylamideIt can be toxic and cause cancers.

Vegetables - Romaine Lettuce (Lactuca)

Romaine Lettuce

Romaine lettuce is the genus Lactuca, belongs to the family Asteraceae, a temperate annual or biennial plant of the daisy family and can be eaten either raw or cooked. It now is grown commercially worldwide for commercial benefits as a healthy foods for daily consumption.

Nutritional supplements1. Carbohydrate2. Protein3. Fat4. Dietary fiber5. Vitamin A6. Vitamin C7. Vitamin K8. Vitamin B19. Vitamin B210.Vitamin B311.Vitamin B612. Folate (Vitamin B9)13. Iron14. Manganese15. Potassium16. Chromium17. Calcium18. Phosphorus19. Etc.

Health benefits1. LactucariumLactucarium is also known as known as lettuce opium, a milky fluid secreted by several species of lettuce, the substance is used as sedative with calming effect, thus reducing the risk of nervous tension cause of irritability, excitement, etc

2. HomocysteineHomocystein can increase the risk of cardiovascular disease, as it causes damage to the blood vessels and capillaries. Romain lettuce contains high amount of folate (vitamin B9) that helps to convert homocysteine by reducing the concentration of it in the bloodstream.

3. AntioxidantRomaine lettuce contains high levels of antioxidant, vitamin A and C, that helps to improve the immune system in fighting against the forming of free radical cause of cholesterol oxidation, leading to plaques building up in the arterial wall that block off the blood flow, leading to heart diseases and stroke.

4. FiberFiber is important to prevent the cholesterol building up on the arterial walls and in the blood stream by binding to the bad cholesterol and removing them through natural secretion, thus also decreasing the risk of heart diseases and stroke.

5. ChlorophyllChlorophyll is a green pigment found in almost all plants, algae, and cyanobacteria, including romaine lettuce. It has anti-oxidant, anti-inflammatory, body cleansing and wound-healing properties.

6. Etc.

Side effectNo side effect is known but it is one of the 12 foods most frequently containing pesticide residues.

Vegatables - Seaweed - Dulse (Palmaria)

DulseDulse is a red seaweed of genus Palmaria, belong to Family Palmariaceae that grows

attached to rocks by a "holdfast" in the North Atlantic and Northwest Pacific. It is commonly used in Ireland and Atlantic Canada both as food and medicinally and is now shipped around the globe. Dulse is found in many health food stores or fish markets or can be ordered directly from local distributors.

Nutritional supplements1. Protein2. Carbohydrate3. Fat 4. Sodium5. Potassium6. Calcium 7. Iodine8. Iron9. Magnesium 10. Copper11. Zinc 12. Vitamin A 13. Vitamin B1 (Thiamine) 14. Vitamin B2 (Riboflavin)15. Vitamin B3(Niacin)16. Vitamin B6 (Pyrodoxine)17. Vitamin B1218. Vitamin C19. Vitamin E20. Etc.

Health benefits1. Weigh lossAs a rich source of fiber, dulse beside enhances the process of digestion, it also helps to make the stomach feeling fullness, thus reducing the risk of insulin cause of food craving, leading to weight loss.

2. thyroid glandOidine is essential for the functioning of thyroid gland in secreting thyroid hormone into blood stream by converting to iodide through many complicated mechanism. Deficiency of iodine causes developmental delays, hypothyroidism, symptoms of which are extreme fatigue, mental slowing, depression, weight gain, etc.

3. ChlorophyllChlorophyll, a green pigment found in almost all plants, algae, and cyanobacteria, beside is best known for its cleansing body and healing to vital organs properties. It also reduces the binding of carcinogens to DNA in the liver and other organs, thus reducing the risk of cancer.

4. Lymphatic function

Since it contains a measurable amount of potassium, it helps to balance the ratio of sodium , thus enhancing the lymphatic functioning in regulating the fluid in the body, resulting in lessening the risk of water retention,

5. Vision healthEating a proper amount of vitamin A to the diet helps to reduce the risk of irreversibly oxidized form of retinol by converting to the retinal (retinaldehyde) form, which is essential for vision health.

6. Etc.

Side effect1. pollution with heavy metal elements.

2. Etc.

Vegetable - Spinach (Spinacia)

SpinachSpinach is an edible flowering plant in the genus Spinacia, belongs to the family of Amaranthaceae and native to central and southwestern Asia. It is considered as a healthy plant containing vary vitamins and minerals.

Nutritional Supplement1. Carbohydrates2. Dietary fiber3. Fat ( Omega 3 Fatty acid)4. Protein5. Vitamin A (Beta corotene, lutein and zeaxanthin)6. Folate (Vitamin B9)7. Vitamin C8. Vitamin E9. Vitamin K10. Calcium11. Iron

12. Phosphorus13. Magnesium14. Potassium15. Manganese16. Selenium17. Etc.

Health benefits1. Phytonutrientsa) Immune systemSpinach helps to improve the immune system in fighting against the forming of free radicals that cause infection, inflammation and enhance the replication of DNA and cells division.b) Breast cancerPhytoestrogen in the spinach also helps to occupy the estrogen receptor site, that preventsthe over production of bad estrogen, causing breast cancer.

2. MenopauseSpinach contains high amount of plant estrogen that helps to reduce the symptoms of menopause, such as bone density, hot flash, etc.

3. Gastrointestinal healthSpinach contains high amount of beta-carotene and vitamin C that help to enhance the immune system in protecting the proper growth of the colon cell and its DNA damage and mutation from free radicals.

4. Cataracts and muscular degenerationSpinach contains a measure amount of lutein, that helps to protect against eye diseases including age-related cataracts and muscular degeneration.

5. IronIron helps to enhances the production of red blood cells and formation of hemoglobin, that enhance in adsorption of oxygen from the lung and carry nutrients to all body cells.

Etc.

Side effects1. OxalatesSpinach contains a measurable amounts of oxalates that can cause problem for people who have untreated kidney and gallbladder diseases.

2. PurinesPurines is naturally substances found in plants, animals, and humans, it can cause forming of uric acid if over accumulated.

3. Etc.

Vegetable - Squash (Cucurbita)

Squash Squash is the genus Cucurbita, belongs to family Cucurbitaceae and native to Mexico and Central America. In North America, squash is divided into summer squash or winter squash, depending on the maturity of squash when harvested, immature fruit called summer squash and mature fruit called winter squash.

A. Summer squashSummer squash, particularly the yellow variety, is a very popular vegetable in the North America now a day. May and July are at their best and most readily available. You can also find fresh, frozen, or canned at any time of the year but it is more fragile and cannot be stored fresh for long periods of time, because of more tender-tasting and easily bruised.

Nutritional supplement1. Carbohydrate2. Protein3. Fat (Omega 3 fatty acid)4. Dietary fiber5. Calcium6. Copper7. Manganese8. Magnesium9. Potassium10. Iron11. Zinc12. Vitamin A

13. Vitamin B114. Vitamin B215. Vitamin B316. Vitamin B617. Folate18. Vitamin C19. Vitamin K20. Etc.

Health benefits1. AntioxidantsSince summer squash contains several vitamins and minerals antioxidants, it enhances the immune system in fighting the forming of free radicals that causes oxidation, leading to aging, tumors, cancers, etc.

2. Healthy boneSummer squash helps to ensure healthy bone structure, bone metabolism in absorbing vital calcium, building essential enzymes for building bones and aiding the mineral density of spinal bone, as a result of high amount manganese.

3. Lymphatic functionMagnesium in summer squash helps to maintain the proper ratio of potassium, thus enhancing the lymphatic function in regulating the body fluid, resulting in lessening the risk water retention cause of swelling.

4. Vitamin KVitamin K beside is best known for its function in aiding coagulation, it also assists the digestive system in absorption of calcium content from food, thus enhancing formation and maintenance of healthy bones.

5. ZincZinc beside enhancing the biochemical reactions in the body by stimulating activity in about 100 enzymes, it is a vital mineral for ensuring the prostate health. Deficiency of zinc causes enlarged prostate, sexual dysfunction, abnormal sperm production, etc.

6. Etc.

Side effect

1. Oxalates

Since summer squash contain a measure amount of oxalates, it can cause health problem for people with untreated kidney and gallbladder diseases.

2. Etc.

B. Winter squash

Difference from summer squash, it is harvested and eaten when the fruit is completely mature when the seeds within have matured fully and the skin has hardened into a tough rind. Winter squash can be stored for a long time and generally is cooked before eating.

Nutritional supplements1. Carbohydrate2. Protein3. Fat (Omega 3 fatty acid)4. Dietary fiber5. Calcium6. Copper7. Manganese8. Magnesium9. Potassium10. Vitamin A11. Vitamin B112. Vitamin B313. Vitamin B514. Vitamin B615. Folate16. Vitamin C17. Etc.

Health benefit1. Vitamin B1Vitamin B1 beside is important in functioning as a co-enzyme for production of energy, it also helps to prevent nervous tension and muscle abnormalities by decreasing the effect of Beriberi that cause confusion, muscle wasting, nerve problems and a rapid heartbeat.

2. Vitamin B2Riboflavin or vitamin B2 beside plays a significant role in the production of energy in carbohydrate metabolism, it also aid iron in the formation of fresh red blood cells and immune system in producing of antibodies in the body.

3. Omega 3 fatty acidOmega 3 fatty acid beside plays an vital role in lowering bad cholesterol (LDL) that reduces the risk of plague building up in the arterial wall, causing heart diseases, it also balances the ratio of Omega 3 and 6 fatty acid that lessens the risk of the production of prostaglandin hormone, leading to menstrual abnormal cramps and pain.

4. FolateFolic acid beside is important for the production of red blood cells, and for the proper development of the brain, it also enhances the replication and maintenance of DNA and RNA.

5. TryptophanTryptophan beside is an amino acid required by the human body to process proteins by producing serotonin which helps to enhance the brain in regulating appetite and mood. Some of the serotonin are converted to melatonin, which aids sleep patterns.

6. Etc.

Side effect1, OxalatesWinter squash contains a measure amount of oxalates that can cause problem for some people who have untreated kidney and gallbladder diseases.

2. Etc.

Vegetables - Sweet potatoes (Ipomoea)

Sweet potatoesSweet potato is a large, starchy, sweet tasting tuberous roots vegetable, genus Ipomoea, belongs to the family Convolvulaceae. Its young leaves can be made into a delicious dish in Chinese foods. Some species of batatas are actually poisonous.

Nutritional supplements1. Vitamin A2. Vitamin B63. Vitamin C4. Manganese5. Potassium6. Copper7. Iron8. Phosphorus9. Magnesium10. Carbohydrate11. Protein12. Dietary fiber13. Etc.

Health benefits1. Arterial benefitSweet potato is rich in dietary fiber that not only help to release constipation by enhancing the large intestine in expelling waste but also prevents the oxidation of bad cholesterol from causing plaque building up on the arterial walls that increases the risk of arterial blockage, leading heart diseases.

2. Immune enhancerSince it contains some antioxidants such as beta carotene, vtamin C, etc, it promotes the immune system function in regulating the proper cells division and DNA replication, thus

reducing the risk of free radicals cause of cancers and tumors

3. Reducing pancreas stressThe rich amount of dietary fiber helps to release the glucose into blood stream slowly that reduces the risk of insulin sensitive caused by over stress of pancreas in releasing insulin for energy absorption.

4. OsteoporosisMagnesium beside is important in enhancing heart health by relaxing blood vessels for blood flow to the body, it also promotes the calcium metabolism and the hormones that regulate calcium, thus reducing the risk of osteoporosis.

5. Lymphatic functionMagnesium helps to maintain the proper ratio of potassium found in sweet potato, that enhances the lymphatic function in regulating the body fluid, thus reducing the risk of fluid retention cause of sweelling.

6. Lung healthWe always are made to believe that emphysema, a chronic disease of the lungs, as a result of the lose of elasticity of tiny sacs in the lung in absorbing oxygen and as the air goes back into the lungs, it can not breathe in more air, is incurable, but researchers found that increases intake of vitamin A not only prevent but might be able to reverse the damage caused by the disease.

7. Etc.

Side effect1. OxalatesSweet potato contains a measurable amounts of oxalates that can cause problem for people with kidney and gallbladder problem.

2. Etc.

Vegetables - Swiss chard (Beta)

Swiss chardSwiss chard is a is a leafy vegetable, genus Beta, belongs to the family Amaranthaceae. It is related to the beet, and comes in a variety of colors. You can find them in any grocery store for variety of colors, such as pale green, brightly colored yellow and red.

Nutritional Supplements1. Protein2. Dietary fiber3. Vitamin A4. Vitamin B15. 6. Vitamin B27. Vitamin B38. Vitamin B59. Vitamin B610. Vitamin C11. Vitamin E12. Vitamin K13. Calcium14. Copper15. Iron16. Potassium17. Magnesium18. Manganese19. Phosphorus20. Zinc

21. Etc.

Health benefits1. OsteoporosisVitamin K beside enhances the thickening of under layer of skin and coagulation against blood loss, it also is an essential vitamin that prevents the loss of bone density caused by osteoclasts.

2. Immune systemVitamin C is one of the powerful antioxidant vitamin not only improve the elastic of capillaries wall, it also plays an vital role in promoting the immune function in regulating the replication of DNA and reducing the risk of inflammation caused by oxidation.

3. Heart diseases and strokeDietary fiber beside enhances the function of pancreas in production of insulin by releasing glucose into blood stream slowly, it also prevents the oxidation of bad cholesterol (LDL) that limits the risk of plaque building up on the arterial walls, causing heart diseases and stroke.

4. IronIron, as a component of hemoglobin in red blood cells, it is essential for energy and protection against anemia by enhancing the production of red blood cells that carry nutrients and oxygen to nourish the cells in the body.

5. Beta caroteneWell known as an antioxidant that helps to improve immune function in fighting against the forming of free radicals cause of infection and inflammation, it also plays a vital role in reducing the risk of developing cataracts by converting to vitamin A in the body.

6. Lymphatic functionSwiss chard is rich in the minerals potassium and magnesium that not only helps to regulate blood pressure and maintain heart health but also is important in enhancing the lymphatic function in controlling the fluid in the body, thus reducing the risk of water retention.

7. Etc.

Side effect

1. Oxalates

Oxalates can cause problem for people existing and untreated kidney or gallbladder problems if accumulated in great amount.

2. Etc.

Vegetables - Tomatoes (Solanum)

TomatoesTomato is a red, edible fruit, genus Solanum, belongs to family Solanaceae, native to South America. Because of its health benefits, tomato is grown world wide for commercial purposeand often in green house.

Nutritional supplements1. Carbohydrates2. Dietary fiber3. Fat4. Protein5. Vitamin A6. Vitamin B17. Vitamin B28. Vitamin B39. Vitamin B510. Vitamin B611. Folate12. Vitamin C13. Vitamin E14. Molybdenum15. Magnesium16. Manganese17. Copper

18. Potassium19. Chromium20. Etc.

Health benefits1. LycopeneLycopene, one of the powerful antioxidant in tomatoes, not only helps the immune system in neutralizing the forming of free radicals in the body and according to Harvard investigation as it found that men who ate more than 10 servings tomato-based foods daily (like cooked tomatoes and tomato sauce,) had a 35 percent lower risk of developing prostate cancer than those who ate the least amount of these foods. The benefits of lycopene was more pronounced with advanced stages of prostate cancer.

2. AntiagingTomato beside prevents the progressive loss of structure, function or death of neurons, including Parkinson’s, Alzheimer’s, and Huntington’s diseases, it also contains vitamin C that helps to releases of histamine (local immune responses), thus increasing the detoxification of histamine.

3. Vitamin KTomatoes not only helps in keeping the bones strong and healthy, but also enhances the under layer of skin, thus decreasing the risk of aging cause by the loss of vitamin K. It is said that eating tomato in a regular basis can help improve the texture of your skin.

4. DetoxificationLiver is a second defense that helps to clean out the toxins accumulation in the blood body. If the liver is over work, it can cause liver congestion, leading to lower of bile production or weaken carbohydrate metabolism. Since tomato contains high amount of Vitamins A and C, it not only supports liver function but stimulates the liver's function in detoxification of toxins.

5. AntisepticTomato is considered as antiseptic natural foods including natural antiseptic agent ascorbic acid that helps to enhance the immune system in guarding our body against the possibility of infection, sepsis, or putrefaction,

6. Etc.

Side effect1. Since tomato is belong to the family Solanaceae, it can cause arthritis symptoms for some people.2. Tomato leaves and stems contain atropine and tropane alkaloids that are toxic.3. Etc.

Vegetables - Turnip greens (Brassica)

Turnip GreenTurnip Green is a genus Brassica, belongs to the family Brassicaceae, a root vegetable commonly grown in regions between the tropics and the polar circles, in between summer and winter worldwide for its roots for human consumption, but most of them for lives stock feed.

Nutritional supplements1. Carbohydrates2. Dietary fiber3. Fat4. Protein5. Vitamin A6. Vitamin B17. Vitamin B28. Vitamin B39. Vitamin B510. Folate (Vitamin B9)11. Vitamin C12. Vitamin K

13. Calcium14. Magnesium15. Potassium16. Iron17. Copper18. Phosphorus19. Etc.

Health benefits1. LungTurpip green besides enhances the lung function in removing toxins entail the excretion of carbon dioxide, it also reduces the risk of inflammation causes of emphysema as a result of second hand smoke.

2. AntioxidantTurnip green contains high amount of vitamin antioxidants that helps to neutralize the levels of cholesterol against the forming of free radical causes of the clumping of platelets and oxidation of bad cholesterol (LDL).

3. ParaoxonaseParaoxonaseare is a group of enzymes involved in the hydrolysis of organophosphates in the A-oxonzse family helped to breaks down acetylcholinesterase inhibitors before they bind to the cholinestarases, thus protecting people from harm by low dose of organophosphate pesticides exposure.

4. Beta caroteneBeta carotene helps in the proper functioning of the immune system in the body that supports the body in producing and maintaining healthy membranes, thus reducing the risk of auto-immune condition of rheumatoid arthritis.

5. OsteoporosisMagnesium beside enhances the body in absorption of calcium readily and prevents parathyroid hormone cause of low bone density, it also promotes calcitonin hormone in aiding the extraction of calcium from tissues and blood into the bones and vitamin D function in absorbing calcium.

6. Etc.

Side effect1. Oxalatesa) Since turnip green contains a certain amount of oxalates, excessive accumulation can cause problem for people with existing or untreated kidney or gallbladder problems.

b) Oxalates can also interfere with the absorption of calcium by the body.

2. Etc.

Vegetables - Yams (Dioscorea)

YamYam is the genus Dioscorea belongs to the family Dioscoreaceae. It has a long and cylindrical shape with rough and scaly exterior skin. It can be stored up to six months in open air, which makes them a valuable resource when foods are scarce.

Nutritional Supplements1. Carbohydrate2. Protein3. Fiber4. Vitamin B15. Vitamin B36. Vitamin B67. Folate8. Vitamin C9. Vitamin E10. Vitamin K11. Potassium12. Manganese13. Calcium14. Magnesium15. Phosphorus16. Selenium17. Zinc18. Copper19. Iron20. Etc.

Health benefits1. Heart diseases

Vitamin B6 in yam helps to break down homocysteine, an amino acid produced by byproduct of consuming meat in the body, that can damage the blood vessel wall as a result of cholesterol cause of plague building up.

2. PotassiumPotassium beside is important in maintaining the regular contraction and relaxation of the muscle, that helps to reducing the risk of hypokalemia, it also helps the lymphatic system in regulating the levels of fluid in the body, thus lessening the risk of lymphedema, swelling caused by the accumulation of lymph fluid.

3. Premenstrual syndromeYam, which has an active phytoestrogen ingredient called "diosgenin", triggers the production of natural progesterone that helps to balance the estrogen, thus reducingthe risk of premenstrual cramps and pain in the abdomen, 2 weeks before menstruation.

4. Immune systemSelenium is one of powerful antioxidant minerals, that not only helps to enhances the immune system in fighting against forming of the free radicals due to hydroperoxides, but also promotes liver function in expelling toxicity from mercury, cadmium and silver.

5. ManganeseManganese beside ensures a healthy bone structure by enhancing some essential enzymes for building bones, it is also a super oxide dismutase enzyme that helps to neutralize the damaging particles and prevents any potential danger they may cause.

6. Etc.

Side effects1. Oxalates or purines may be a concern for some people.

2. Etc.

Recommended readingSuper Food LibraryThe Nature Super Food For Health Living and Longevity And Look 10-20 Years Younger Than Your Biological Age

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