[Healthy_Recipes_For_Diabetic_Friends] 5 Veggies You Should Be Eating

Saturday, June 13, 2009

[Healthy_Recipes_For_Diabetic_Friends] 5 Veggies You Should Be Eating

5 Veggies You Should Be Eating

From: Dr Weil

A healthy kitchen promotes variety, especially when it comes to
vegetables. For optimum health, keep your pantry stocked with
produce that covers the whole spectrum of colors, including the
following:

1. Onions: This classic, pungent vegetable adds flavor to any meal.
Allicin, a phytonutrient found in most varieties of onions, may be
responsible for its health benefits, including lowering cholesterol
and blood pressure.

2. Garlic: This fragrant bulb contains many of the same phytonutrients
as onions, as well as antibiotic and antiviral compounds. It may help
boost the immune system, prevent colds, lower blood pressure and
cholesterol, and fight fungal or yeast infections.

3. Spinach: This dark leafy green (and others like it, such as kale
and collards) contains lutein and zeaxanthin, antioxidant carotenoids
that may help prevent cataracts and macular degeneration. Spinach is
also a source of calcium and folate, a B vitamin that helps to prevent
birth defects. Buy organic spinach, since pesticides are commonly used
on conventionally grown varieties.

4. Cabbage: This low-cost yet highly nutritious cruciferous vegetable
contains nutrients called indoles, which may protect against both
breast and prostate cancer. It also provides significant amounts of
fiber and vitamin C.

5. Sweet potatoes: Rich in beta carotene, these vegetables may help
boost the immune system, deliver vitamin C and folate (which may reduce
the risk of heart disease and prevent certain birth defects), and are
low on the glycemic index and glycemic load charts.