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how many servings of vegetables are you eating a day?


PRODUCE: How to increase nutritional value

coloful plate

Eat a variety of colors from all parts of the rainbow to increase nutritional value. Different colors contain different nutrients, phytochemicals & antioxidants good for warding off disease.

Blue/purple | Fruits & vegetables such as blackberries, blueberries, plums, eggplant, grapes & currants contain chemicals currently being studied for their anti-aging benefits.

Green | Avocado, broccoli, limes, apples, peppers & spinach contain disease-fighting chemicals such as lutein.

White | Bananas, brown pears, cauliflower, onions, turnips & various other fruits & veggies in this group include chemicals & nutrients that fight off cancer & promote healthy hearts.

Yellow/Orange | Choose from apricots, cantaloupe, lemons, mangos, peaches, carrots, sweet potatoes & squash to boost your immune system, help your vision & keep the heart healthy.

Red | Find chemicals good for memory, urinary tract health and the heart in fruits & veggies such as apples, cherries, cranberries, raspberries, strawberries, watermelon, beets, red cabbage, radishes, rhubarb & tomatoes.

Source: Produce for Better Health Foundation


Here are some of the nutritional benefits from several vegetables:

  • Calcium: for strong bones & for maintaining blood pH, is found in broccoli, lettuce, green beans, cauliflower, Brussels sprouts, celery & parsley.

  • Copper: for elasticity of blood vessels & heart, is found in vegetables grown in soil rich in minerals, contained in hummus.

  • Iron: to build up blood & carry oxygen to cells, is found in spinach, collards, tomatoes, peppers, cucumbers & parsley.

  • Manganese: needed to metabolize proteins & fats, is found in such legumes as beans, peas & lentils.

  • Potassium: which maintains fluid levels in cells, is found in spinach, celery, lettuce, zucchini & other squashes, carrots, cauliflower, broccoli, tomatoes, peppers, radishes, parsley & cucumbers. (Bananas, not a vegetable, of course, deserve mention here as a high-potassium source.)

  • Selenium: an antioxidant believed to protect cells, is found in corn & legumes. Soil enriched in pulverized kelp will contain this chemical.

  • Vitamin A: an antioxidant & immune system booster, is found in carrots, bell peppers, butternut squash, collards, parsley & spinach.

  • Vitamin B6: taken to metabolize protein & control symptoms of stress, is found in spinach, cauliflower, broccoli, eggplant, beans, tomatoes, squash, parsley & lettuce.

  • Vitamin C: an essential nutrient thought to prevent colds, is found in sweet peppers, tomatoes, watermelon, Brussels sprouts, collards, spinach, cabbage, broccoli, beans & celery.

  • Vitamin E: an antioxidant & some say, a sexual potency enhancer, is found in legumes & leafy green vegetables, such as collards.

  • Zinc: for cell division, growth, sunburn, bug bites & healing, is found in spinach, parsley, lettuce, squash & beans, such as limas.





Nutritional Information
Excellent source of
vitamin C & folate. Good source of calcium.

What To Look For
Look for small, soft leaves. (The bigger the leaves are, the more peppery & hot they become.)

Easy Storage & Preparation
Will keep for 1 or 2 days if refrigerated. Discard the long stems. Wash well in several changes of water to remove any dirt. Dry well.

Best Uses
Often used in salads. Its warm flavor is good with olives, hard-cooked eggs, grilled onions & salty cheeses. Use vinaigrettes with strong acids, such as sherry vinegars, lemon juice, or aged red wine.

click here for recipes that use arugula!

It's in the news....

Veggies Do a Heart Good: Mice fed 30% vegetable diet were thinner with clearer arteries, study found


Broccoli is a Super Food. New research suggests that broccoli is especially good for the stomach.

Broccoli & cancer risk:

A compound found in broccoli & broccoli sprouts appears to be more effective than modern antibiotics against the bacteria which causes peptic ulcers. 


Tests in mice show that the compound offers tremendous protection against stomach cancer, the 2nd most common form of cancer in the world.


The recent study, led by scientists at Johns Hopkins University, is the latest in a series of studies done in the past 10 years on the cancer-fighting potential of broccoli.

Back in 1992, Johns Hopkins University pharmacology professor Paul Talalay & his colleagues showed that sulforaphane - a substance produced by the body from a compound in broccoli - could trigger the production of phase II enzymes.

Phase II enzymes can detoxify cancer-causing chemicals & are among the most potent anti-cancer compounds known to man.

It should be noted that broccoli sprouts have shown to be every bit as beneficial as full grown brocoli. A different study showed that consumption of broccoli was strongly associated w/a reduced risk of coronary heart disease death in postmenopausal women.

In yet another study conducted jointly w/US & Chinese researchers , it was found that chemicals present in broccoli, cabbage, bok choy & other cruciferous vegetables may protect against lung cancer.

Researchers studied more than 18,000 men. They recorded 259 cases of lung cancer during the study's follow-up period. The researchers found that the men with detectable amounts of a substance known as 'isothiocyanates' in their bodies had a 36% lower risk of developing lung cancer over a 10-year period.

Isothiocyanates are found in broccoli and other so called 'cruciferous' vegetables.

visit the following websites to learn more about broccoli!


healing daily




grow your own broccoli at home!

read about food safety in handling produce: click here!


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