Eat Your Veggies...and other plant foods!

Look at all those yummy colors!

"Eat your vegetables!" Who didn't hear that, growing up? I wish I had kept up the practice of eating vegetables, a couple times a day….I probably wouldn't have breast cancer, if I had! It's not that I disliked them...I just found the food-like substances of the Standard American Diet more tasty, more convenient, and more affordable. My bad! For the last seven years, I've learned to incorporate lots of different plant foods, every day.

Brief PSA, here - Always choose organic fruits, veggies, grains, beans, legumes, nuts and seeds, whenever possible; and eat them raw, but soak them, first! Soaking them reduces the anti-nutrients in them, making them easier to digest, and easier for your body to assimilate nutrients.

Wait….let me backtrack here. Some veggies are healthier cooked (steam them); and you should always cook beans and legumes. The rest, I encourage you to eat raw.

Cruciferous veggies, are great! Look what I found out about them….

Cruciferous vegetables contain a group of substances known as glucosinolates, which are sulfur-containing chemicals. These chemicals are responsible for the pungent aroma, and bitter flavor. When you chop, dice, slice, chew, and digest cruciferous veggies, the glucosinolates are broken down to form biologically active compounds like indoles, nitriles, thiocyanates, and isothiocyanates. Indole-3-carbinol (an indole) and sulforaphane (an isothiocyanate) have been most frequently examined for their anticancer effects.

Studies with animals, and experiments with cells grown in the laboratory, have identified several potential ways in which these compounds may help prevent cancer:

• They help protect cells from DNA damage
• They help inactivate carcinogens
• They have antiviral and antibacterial effects
• They have anti-inflammatory effects
• They induce cell death (apoptosis)
• They inhibit tumor blood vessel formation (angiogenesis)
• They inhibit tumor cell migration (needed for metastasis)

What are cruciferous vegetables, you ask? Here's a small list….

• Arugula
• Bok choy 
• Broccoli 
• Brussels sprouts
• Cabbage 
• Cauliflower 
• Collard greens
• Horseradish
• Kale 
• Radishes
• Rutabaga
• Turnips
• Watercress
• Wasabi

Now, that right there, would be one heck of a salad; anybody hungry? One case-control study found that women who ate greater amounts of cruciferous vegetables had a lower risk of breast cancer.

Now, let's talk about berries….strawberries, blackberries, raspberries, blueberries, cranberries, acai berries, goji berries, elderberries, huckleberries, etc. I love me some big, plump, juicy berries in the Summer! And they're so versatile….you can eat them right out of the container; or put them in salads, ice cream….pie! No, seriously berries are great! But, let me tell you why.

In addition to the benefits on that info graphic, berries also have an anti-carcinogenic compound, known as ellagic acid, that makes them such an awesome food to eat. Both antioxidants, and ellagic acid, inhibit the growth of pre-malignant cancer cells, and trigger the programmed death of cancer cells through apoptosis.

Did you know cherries are actually berries? I love that, because cherries are one of my favorite fruits to eat! I could, literally, eat an entire bag of cherries in one day!

Eating about 10 percent of your diet as berries will provide a high level of anthocyanins, phenolic acids, minerals, and vitamins, which could also help you to avoid developing cancer.

Here's a link to a site devoted to the nutritional value of berries….the list is huge!

But, anyone who knows me, knows I go nuts for cashews, walnuts, and pistachios, as well! They are my favorite nuts….second only to my family, of course! 😄

They are chock full of minerals, contain loads of fiber, are a good source of healthy fats, and contain tons of protein; half a cup of mixed nuts has about 13 grams of protein. They also contain phytonutrients, like flavonoids, and other antioxidants. Eating large amounts of peanuts, walnuts, or almonds can reduce the risk of developing breast cancer, according to a 2015 study of 97 breast cancer patients. 

Walnuts slow cancer growth due to the presence of powerful plant chemicals which include omega-3 fatty acids, antioxidants, such as gamma tocopherol (a form of Vitamin E), melatonin and phytosterols. While all of these plant elements have anticancer activity, it is the synergistic presence of all of these nutrients, together, that makes walnuts such a potent cancer fighting food. Almonds are a good dietary source of vitamin E, riboflavin, magnesium, copper, chromium, manganese, and phosphorus, as well as soluble fiber and monounsaturated fats. Almonds with skin contain numerous phytochemicals. Almond components have been shown to have high antioxidant and anti-inflammatory properties.

One of my favorite Integrative Medicine doctors is Michael Greger M.D. FACLM; he runs a website called NutritionFacts.org and wrote a great article titled "Which Nut Suppresses Cancer Cell Growth the Most?" Check it out!

Seeds and pseudocereals are a fantastic snack, or garnish on salads, as well! Some pseudocereals can even substitute for grains like rice, in casseroles and stews.

Herbs are a great way to season any dish! And a large variety of active phytochemicals such as carotenoids, flavonoids, ligands, polyphenolics, terpenoids, sulfides, lignans and plant sterols have been identified in different types of herbs. Turmeric, oregano, thyme, rosemary, sage, and ginger are essential for a battle with breast cancer. They're anti-estrogenic and anti-inflammatory. This info graphic is only a small list of herbs; click here, and you can learn about the health benefits of herbs.

Pro tip: When you use turmeric, pair it with black pepper….among the various health benefits, the bioavailability of turmeric is increased, when used with a dash or two, of pepper.

I'm getting hungry, just talking about all this yummy food! 😄

But, what about protein? Beans and legumes are a great meat substitute, when it comes to getting enough protein in your diet. And there's a stellar variety to choose from, as well! They can be cooked in soups, stews, and sauces; or you can use them in salads and wraps, or as a side dish.

You can even make pasta and bread, from beans and legumes!

Last, but not least, we have the benefits of whole grains. The best source of information I can point you to, is the Whole Grains Council; they have info on everything about whole grains...from what a whole grain is, to what benefits we enjoy, when eating them. For instance, "Because of the phytochemicals and antioxidants, people who eat three daily servings of whole grains have been shown to reduce their risk of heart disease by 25-36%, stroke by 37%, Type II diabetes by 21-27%, digestive system cancers by 21-43%, and hormone-related cancers by 10-40%." They even have recipes!

Love me some whole grain goodness!

Ok, time to put all this information to good use; but, before I leave you to your smorgasbord of knowledge, I want to share one of my recipes with you. It's from my previous Blog, and you can find it right here. I hope you enjoy it, as much as I have!

What are some of your favorite plant foods? Leave me your answer, in the comments!