By Wendy Bazilian, DrPH, RD
Navigating the Veggie Aisle- Not all things are equal-especially when it comes to what you put on your dinner plate.
Well, of course. Right?
McDonalds certainly isn't on par with a home-cooked meal. But if you think that veggies are all equal, you're sorely mistaken.
Although we noted in this recent tip, it IS better to eat any vegetable rather than none, there are certain veggies that deserve a shining star on your grocery list and on your dinner plate.
You've heard about antioxidants and phytonutrients, but have you heard ofglucosinolates?
Found in cruciferous vegetables and those in theBrassicaceae family (think: broccoli, cabbage, kale, bok choy, Brussels sprouts), glucosinolate-rich veggies may reduce the risk of certain cancers, including lung, breast, colorectal, prostate, and pancreatic. Plus they are high in fiber and antioxidants, helping improve your digestive system, your immunity, and your overall health.
Amping Up Your Cancer-Fighting Arsenal
A vegetable-rich diet is your first line of defense when it comes to fighting cancer. But did you know certain veggies offer a more powerful punch? Recent research shows those that are rich in glucosinolates offer more cancer fighting protection.
Try these veggies to get started:
Arugula
Broccoli
Cabbage (Green, Red, Napa)
Brussels sprouts
Cauliflower
Watercress
Turnips
Bok Choy
Kohlrabi
Tatsoi
Rutabaga
Tip #1: Add the to a stir-fry. The easiest way to incorporate more of these vegetables is to add them to a stir-fry. Good choices include Bok choy, cauliflower, and tatsoi (a leafy green).
Tip #2: Sneak it In. Did you know you could puree cauliflower and use it in place of creamy sauces like Bechamel? Try adding it to homemade mac and cheese and you'll be pleasantly surprised.
Tip #3: Spice it up. Add a few spicy greens to your otherwise boring salad. We love arugula tossed with pears, almonds and avocado. Yum!
For more tips and articles like these, visit HealingLifestyles.com.
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