Cruciferous Vegetables!

The guide you were waiting for!

The name “cruciferous” is an informal classification for members of the mustard family and comes from the Latin Cruciferae meaning “cross-bearing,” because the four petals resemble a cross. Are part of the family Arugula, Bok Choy, Broccoli, Cabbage, Collards, Kale, Mustard Greens, Turnip Greens, Watercress etc.

While these veggies grow in all different colours, shapes and sizes, they share several nutritional benefits. Most cruciferous veggies are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are an excellent source of vitamins A and C.

Cruciferous vegetables also are rich in fibre and low in calories, also rich in phytonutrients (plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer).

A quick look at these vitamins and phytonutrients before we start with food!

Vitamin A:

Vitamin A is a fat-soluble vitamin that’s also a powerful antioxidant. Vitamin A plays a critical role in maintaining healthy neurological function.

Many different functions within the immune system are dependent on an individual obtaining sufficient levels of vitamin A, which is essential for fighting off viruses such as cold and flu.

The phytonutrients carotenoids, called lutein and zeaxanthin are concentrated by your body in the macula region of the eye, the area responsible for detecting fine details, the beta carotene guarantees better eyesight and plays a role in preventing macular degeneration in the eyes which is a factor in blindness and vision loss.

Vitamin A can also fight acne and improve your overall skin health.
It helps by contributing to preventing the development lines and wrinkles through producing more collagen, essential for effective healing as well as re-growth of skin.

It is required to support internal and external skin cells. The vitamin itself is required in order to form glycoproteins which help bind the tissues together.

Vitamin A also boasts antioxidant properties which allow it to neutralise free radicals within the body. These would normally cause damage to tissue and surrounding cells, it really helps to protect from lung and oral cavity cancers!

Vitamin B1:

Thiamine maintains a healthy nervous system and improves the cardiovascular functioning of the body. It helps in the conversion of carbohydrates into glucose, which in turn is used to produce energy for carrying out various bodily functions. It’s also required for the breakdown of fats and protein. It has anti-ageing properties, and maintains the muscle tone along the walls of the digestive tract and promotes the health of skin, hair, eyes, mouth, and liver. It also improves the body’s ability to withstand stress and is often called the “anti-stress” vitamin or “morale vitamin” because improves your memory and concentration power and it is also used in the management of many nervous disorders such as multiple sclerosis and Bell’s palsy, better known for its positive impact on the nervous system and a healthy mental attitude. Prevents Alzheimer’s Disease as well.

Vitamin B1 can fend off the deficiencies caused by cirrhosis, infections, hyperthyroidism, and the other effects of alcoholism.

Vitamin B5:

Known as Pantothenic acid helps to convert nutrients from food into energy, balancing blood sugar, reducing bad cholesterol, lowering high blood pressure, preventing nerve damage and pain, and preventing heart failure.
B5 vitamins are crucial for maintaining the health of the nervous system because the energy that vitamin B5 helps to produce, it’s what fires the neurotransmitters in your brain.
Also plays a part in producing sex and stress-related hormones produced in the adrenal glands and very important in maintaining a healthy digestive tract

Vitamin B6:

Or Pyridoxine has positive effects on skin conditions, immune system, co-enzymatic activities, improvement in metabolism, and premenstrual syndrome. It aids in hormone control and treating emotional disorders, cardiac diseases, kidney disorders, carpal tunnel syndrome, multiple sclerosis, anaemia, arthritis, and influenza.

Vitamin B9:

Also known as Folic Acid, is involved in serotonin production and red blood cell creation. It is necessary for preventing birth defects in pregnant woman and it’s being studied for a preventive effect against heart decease, diabetes, Alzheimer’s and depression. Intake of folate-containing food can help in reducing the risk of breast cancer, colorectal cancer, osteoporosis and cognitive decline.

Vitamin C:

Vitamin C also known as ascorbic acid, is a water-soluble vitamin and powerful antioxidant that helps to repair and regenerate tissues, plays an important role in skin health and has many benefits for protecting the cardiovascular system, protect against heart disease, aids in the absorption of iron, prevent scurvy, and decrease total and LDL (“bad”) cholesterol and triglycerides. Vitamin C may help protect against a variety of cancers by combating free radicals, helping neutralize the effects of nitrites.
Vitamin C may also lessen the duration and symptoms of a common cold, help delay or prevent cataracts, and support healthy immune function. Consumption of vitamin C rich foods may be beneficial in preventing cognitive changes related to Alzheimer’s and ageing; it also helps in protecting and repairing the brain tissues. In fact, a high concentration of vitamin C may play a role in neuron building activity.

Vitamin K:

Vitamin K maintains bones density, promotes the calcium absorption and decreases the risk of fractures; helps regenerations of muscles and blood clotting. There appears to be a correlation between low intake of vitamin K and osteoporosis.

Increased blood levels of vitamin K have been linked with improved episodic memory in older adults. Vitamin K helps keep blood pressure lower by preventing mineralization, where minerals build up in the arteries. This enables the heart to pump blood freely through the body. Mineralization naturally occurs with age, and it is a major risk factor for heart disease. Adequate intake of vitamin K has also been shown to lower the risk of stroke.

Vitamin K can even help to reduce PMS cramps and other menstrual pains by regulating the function of your hormones.

Glucosinolates, natural components of many pungent plants such as mustard, cabbage, and horseradish, are commonly found in this group of vegetables. The pungency of those plants is due to mustard oils produced from glucosinolates when the plant material is chewed, cut, or otherwise damaged.

Glucosinolates constitute a natural class of organic compounds that contain sulfur and nitrogen and are derived from glucose and amino acid. When eaten they’re are broken down into powerful compounds known as indoles, thiocyanates and isothiocyanates.

Indole-3-carbinol, sulforaphane (an isothiocyanate) and other indoles may inhibit cancer development, the enzyme histone deacetylase (HDAC), by inactivating cancer-causing chemicals and protecting cellular DNA from damage, inducing apoptosis (cell death) in the cell that has already become cancerous and preventing tumour blood vessel formation (angiogenesis) and tumour cell migration (metastasis). The ability to stop HDAC enzymes could make sulforaphane-containing foods a potentially powerful part of cancer treatment in the future.

Aragula

Aragula has different names such as rocket, roquette, rucola, and colewort. It is a cruciferous vegetable, a leafy green plant that belongs to the genus Eruca and the family of Brassicaceae, closely related to radish, kale, and cauliflower.

It contains high levels of folic acids, vitamins and antioxidants such as vitamin C, vitamin K and vitamin A, it is packed with carotenoids like beta-carotene and many other minerals such as potassium, manganese, iron and calcium.

100g of rocket contains up to 109mg of vitamin k, which is 136% of the daily requirement. It also contributes to a daily need of calcium providing 64 mg in 2 cups. Sufferers of osteoporosis can see improvements with the plant and arugula can be used as a preventative step as well, ensuring bone health and strength before the age/activity-based effects of bone degeneration become serious.

The gradual degradation of neural pathways, found in a condition like Alzheimer’s disease, can be slowed down by increasing the intake of Vitamin K, of course, the consumption of arugula has been cited as a preventive method of such diseases.

People with circulatory problems need to make sure they get a good intake of vitamin k to keep calcium where it should be in their body when calcium is leached out of the bones due to a vitamin k deficiency it can be deposited in arteries and veins leading to cardiovascular diseases such as coronary artery calcification.

Good calcium metabolism is necessary for healthy skin, and without vitamin-K calcium can stiffen the elastin fibres that help the skin being soft and subtle, with time can be one of the causes of skin ageing. Vitamin K and potassium together promote faster healing in people suffering from an injury or after surgery.

Another antioxidant found in rocket is vitamin C, it contains 25% of the recommended daily intake in 100g. Another benefit is the presence of B-complex vitamins with the exception of the B-12

Rocket contains phytochemicals and antioxidants which are beneficial in preventing cancer. Like other cruciferous vegetables, contains special sulphur containing glucosinolates.

Rocket shows a good quantity of dietary fibre, it is useful in helping patients suffering from diarrhoea and also keep the intestine healthy and prevents a leaky gut.

Also, it has high chlorophyll content, helping for a body cleanse and preventing diseases from taking roots. The alkalizing and oxygenating power of rocket increases energy levels as well. It’s very low on calories, 25 calories per 100g with only 3.5g of carbohydrates is great food on weight loss diet.

Rocket is one of the best natural ways to ensure a healthy body and to keep the nutrient level that we need. Can be easily added to juices or smoothies or simply consumed as a salad or garnish.

Bok Choy

Bok Choy is also known as leafy Chinese cabbage, is part of the Brassica family, is a very low calorie vegetable and delivers proteins, dietary fibre and almost all the essential vitamins and minerals.

As in other vegetables, part of the family contain certain antioxidant such isothiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates, together with dietary fibre and vitamins this compound help protect against breast, lung, colon and prostate cancer and help reduce LDL (bad cholesterol) levels in the blood.

With iron, phosphorus, magnesium, calcium, zinc and vitamin K contributes to bone strength. Good source of Iron necessary for red blood cell formation and potassium, an important electrolyte that regulates heart rate and blood pressure, together with folate, vitamin C, B-6 and no cholesterol this vegetable helps to maintain a healthy heart.

Also, a single cup of Bok Choy contains the entire RDA of beta carotene (see benefits above) and has more Vitamin A and flavonoid antioxidant than cabbage, cauliflower etc.

Fresh Bok Choy is a great source of Vitamin C, K, and b complex as B6, B5 and B1.

Vitamin C is an essential nutrient and antioxidant that prevent damage caused by the sun, pollution and smoke as well, not only good for the collagen (skin’s support system) and our skin texture the plant decreases the risk of obesity and diabetes. Bok choy contains a considerable amount of Choline which helps with, sleep, brain function, learning, memory and muscle function. It also helps to maintain the structure of cellular membranes, transmission of nerve impulses, absorption of fat and reduction of chronic inflammation.

This great vegetable also protects our immunity, the selenium that contains has been found to improve immune response to infection by stimulating the production of killer T-cells.

Broccoli

Broccoli is a cruciferous vegetable and a rich source of vitamins, minerals, and other nutrients. Broccoli has a higher content of vitamin A and vitamin C than all other types of cabbage, it has more vitamin C than citrus fruit, 100g of broccoli satisfy the 100% of our daily value of vitamin C. It cannot be stored for more than three days. Otherwise, it will lose almost half of its vitamin content.

Is highly rich in dietary fibre and proteins like tryptophan. It also consists of beta-carotene, lutein, zeaxanthin, and thiamine, essential for adenosine triphosphate synthesis as well as a reduplication of DNA and RNA molecules. Continues with riboflavin, an essential antioxidant vitamin, which fights free radicals in the human body, it’s also essential for the development of red blood cell. It also has niacin and pantothenic acid.

Along with that, it contains vitamin B6, folate (vitamin B9), vitamin C, vitamin E, more than in Olive Oil, vitamin E is important for heart health as well as protecting cellular membranes from breaking down. It also contains Vitamin B1 and 85% of daily intake of vitamin K.

Minerals in it include calcium, iron, magnesium, zinc, sodium, potassium, selenium, chromium, choline, manganese, and phosphorus. It also contains healthy omega-3 fatty acids. Being rich in omega 3 fatty acids, helps prevent amyotrophic lateral sclerosis (ALS). Recent research suggests that intake of diet rich in omega-3 fatty acids may reduce or delay the onset of Lou Gehrig’s disease.

Thanks to its high content of vitamins, minerals, and other plant compounds, broccoli protects the vessels from atherosclerotic plaques and other harmful effects of sugar. It’s highly recommended for people suffering from diabetes

Broccoli is low in calories, 34kcal per 100g.

In fact, 100g of boiled broccoli has even fewer calories than raw broccoli 27 kcal.

100g of broccoli has 3gs of protein, which is pretty good for a vegetable.

100g of broccoli contains 7g of carbs, including only 1.3g of sugar and 2.6g of fibre.

The rest of broccoli’s carbs are complex carbohydrates.

Broccoli maintains healthy bacteria levels in the intestine and it cleanses the body of toxins, bad cholesterol and dead cells, it promotes weight loss.

It prevents chronic diseases and lowers the chances of suffering from cancer, asthma, heart disorders, in general, it decreases mortality. Broccoli keeps the liver functioning at his optimal levels and it’s an energizer for brain functions and in the prevention of Alzheimer’s and other neurodegenerative diseases.

Like other cruciferous vegetables contains antiaging, anti-inflammatory properties reduces the chance of heart attack and cancer. Broccoli is a rich source of phytonutrient glucosinolates, isothiocyanate, flavonoids like kaempferol, and various other antioxidant compounds . Levels of Sulforaphane e Indole-3-carbinol are average but is very high in Sinigrin, which can be found not only in broccoli but also in other types of cabbage and destroys cancer cells. Kaempferol, a compound that protects against cancer, reduces inflammation in the body, promotes good heart health, and fights allergies.

Treats Anemia, improves man sexual performances, fertility and sperm count.

Broccoli could worsen thyroid condition if eaten in excess and Vitamin K can inhibit anticoagulant medication to someone who’s takin blood thinners.

Cabbage

Cabbage belongs to the cruciferous vegetable family. There are more than 7 types of cabbage, the most known are white cabbage, savoy cabbage, hispy cabbage and red cabbage.

Cabbage is a very good source of manganese, dietary fibre, calcium, magnesium, and potassium. It is also rich in various vitamins including vitamin C, B6, A, K, and E.

The high content of vitamin C and sulfur in it has a detoxifying action and removes toxins, free radicals and uric acid which are the main causes of rheumatism, gout, arthritis, renal calculi, skin diseases, and eczema. It contains glutamine which is a strong anti-inflammatory agent, it can reduce the effects of many types of inflammation, irritation, allergies, joint pain, fever, and various skin disorders. It also contains glucosinolates that can be converted into isothiocyanate compounds that help in the prevention of various cancers including breast cancer, prostate cancer, bladder cancer, and colon cancer.

Red cabbage also has a number of anti-cancer compounds, like lupeol, sinigrin, and sulforaphane. Red cabbage contains the powerful antioxidant anthocyanin, the same compound that gives other red and purple fruits and vegetables their vibrant colours.

In the lab, anthocyanins have been shown to slow cancer cell proliferation, kill already formed cancer cells, and stop the formation of new tumour growths. Another chemical found in cabbage, parsley, and celery, called apigenin; it was found to decrease tumour size when cells from an aggressive form of breast cancer.

It’s also rich in polyphenols, which reduces the risk of cardiovascular diseases by reducing blood pressure and preventing platelet build-up.

A compound found in cabbage and other cruciferous vegetables known as 3,3'-diindolylmethane (DIM) has been shown to give protection from radiation therapy

Cabbage is very rich in fibre and glucosinolates, which is the main health benefit of roughage. This helps the body retain water and it maintains the bulkiness of the food as it moves through the bowels. It is a good remedy for constipation and other problems related to digestion. Eating adequate fibre promotes regularity, which is crucial for the excretion of toxins through the bile and stool.

A popular way to consume cabbage is in a fermented form such as sauerkraut and kimchi. Fermented foods might be one of the best things you can consume for your immune and digestive systems. Healthy microbes generate an acidic environment to preserve and develop flavour; the enzymes produced in fermentation make vitamins and minerals easier to absorb.

Collards

Collard greens are a rich source of vitamins, minerals, and fibre. Adequate amounts of iron, calcium, copper, manganese, selenium and zinc.

One cup of collard greens can provide 836micrograms of vitamin K, 177micrograms of folate, 0.2 milligrams of vitamin B6, 1.7 milligrams of vitamin E, 4 grams of protein, 5 grams dietary fiber, 0.2 milligrams of Riboflavin, 0.1 milligrams of thiamine, and 1.1 milligrams of niacin. It is also an excellent source of vitamin C and vitamin A.

It contains protein and fiber which is essential for cellular regeneration.

Are excellent detoxifiers and prevent cancer due to their sulphur-containing compounds glucosinolates and the high content of vitamin C (1 cup serves more than 50% of DV).

Vitamin K is very high and a cup contains more than the daily recommended value, collard greens are a fantastic fiber resource, they can treat IBS, IBD, Ulcerative Colitis, prevent leaky gut syndrome and contain glucoraphanin that protects the stomach and prevent bacterial growth.

A great resource for preventing anaemia, it is very high in folate and iron. Good for managing diabetes and to prevent degeneration of muscle and cells, also help with sleeping difficulties and improve memory. Many types of research promote it as a good diet for depressed individuals. Lowering cholesterol level, supporting hair growth and slowing down the ageing process is very important to include in our diet.

Kale

It’s most commonly classified by leaf type: Cavolo Nero, Curly Kale.

Leaf and Spear.

An excellent source of vitamin K, vitamin C, vitamin A, manganese, and copper; a very good source of vitamin B6, fiber, calcium, potassium, vitamin E, and vitamin B2; and a good source of iron, magnesium vitamin B1, omega-3 fats, phosphorus, protein, folate, and vitamin B3.

Kale shares characteristics with many of its cruciferous family, including its generous amount of natural anti-oxidants. These include common ones such as the carotenoids and Vitamin C, but also unique polyphenols and flavonoids. Two of these flavonoids include quercetin and kaempferol, which possesses powerful anti-oxidant abilities can help to buffer the stress of free radicals. Can slow down premature ageing, damage to the skin, as well as reducing your cardiac risk factors and cancer risk.

kale is actually the highest natural source of lutein found in nature. Lutein, along with other carotenoid anti-oxidants, play an important role in the preservation of eye health (see above)

One of these most important compounds in kale is known as isothiocyanates, formed from glucosinolates. During detoxification, the body used specialized enzymes to breakdown strongly toxic compounds into more tolerable metabolites, something that kale helps optimize. Kale also supports the role of the liver in metabolism

Consuming kale provides an excellent source of Vitamin K, as a single one-cup serving supplies over 700% the RDA of this vitamin.

kale is the perfect anti-inflammatory food, naturally promotes the pro-inflammatory omega-6 and anti-inflammatory omega-3 balance nearly at a 1:1 ratio. Is very high in folate and has been shown to lower cholesterol and increase the ratio of healthy cholesterol by 27%.

Kale is an extremely versatile vegetable that can be included in many meals and even consumed as a smoothie

Mustard Greens

One cup of mustard greens yields over 500% the daily value of vitamin K, 85% of your daily vitamin A, 60% of vitamin C, and high levels of folates, manganese, dietary fibre, calcium, and a bit of protein.

Mustard green’s high anti-oxidant properties can help prevent many types of cancer from forming, are naturally detoxifying agents, and help the body convert the good cholesterol into bile acid, which helps break down fats in the food. They have this special ability to increase bile binding, especially when they are cooked.

Mustard green like other cruciferous is packed with antioxidants and phytonutrients, it detoxifies naturally blood and liver, lower cholesterol, provide skin and eye protection, and other benefits includes supporting the immune system, treating psoriasis, treating menopause, treating the respiratory disorder. The combination of calcium, magnesium and vitamin K found in mustard greens keeps the bone density and skeletal structure in check. This also protects the body from diseases such as osteoarthritis and osteoporosis, which are diseases that are often associated with menopause. Can help prevent diabetes, obesity, and slows down the ageing process of the brain.

Turnip Greens

Turnip greens are an excellent source of vitamin K, vitamin A (in the form of beta-carotene), vitamin C, folate, copper, manganese, dietary fiber, calcium, vitamin E and vitamin B6. They are a very good source of potassium, magnesium, pantothenic acid, vitamin B2, iron and phosphorus.

A cup provides more than a daily requirement of vitamin K and more than a third of vitamin A. Having one of the highest calcium contents per gram of any fruit or vegetable, combined with the high quantity of vitamin K, vitamin A, phosphorus, and magnesium improves bone health and prevents osteoporosis.

Like other cruciferous, because of sulforaphane, it offers protection against cancer. It helps to maintain healthy digestive health with fibre and glucosinolates that can also help the stomach processing bacteria such as the Helicobacter pylori. The usage of turnip greens is extremely important to fight against colon cancers.

Turnip greens are an excellent anti-inflammatory and antioxidant. They contain an antioxidant known as alpha-lipoic acid. This has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.

Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy or autonomic neuropathy associated with diabetes. It may protect brain tissue, offering benefits for people with dementia and those who have had a stroke.

It may also benefit in the areas of glaucoma, sun-damaged skin, multiple sclerosis, and migraines.

The high content of folic acid helps fertility and pregnancy and chlorine helps with sleep, muscle movement, learning, and memory. Folate, also found in collard greens, may help with depression by preventing an excess of homocysteine from forming in the body, excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine. These hormones regulate mood, sleep, and appetite.

It also helps with having healthy lungs and prevent asthma.

They can be eaten raw, braised, boiled, steamed, sautéed or in soup or casseroles but remember that a 55-gram cup of raw gip greens contains 22 mg of sodium, so it is not advisable to add salt when cooking or eating this vegetable.

Watercress

Very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Folate, Pantothenic Acid and Copper, and a very good source of Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus, Potassium and Manganese.

Contain a very high level of dietary nitrate. High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance.

It lower risk of lung and colon cancer Watercress also contains high amounts of chlorophyll, which may be effective at blocking the carcinogenic effects of heterocyclic amines generated when grilling foods at a high temperature.

watercress contains more than 15 essential vitamins and minerals, and all the powerhouse benefits of Cruciferous veggies, including the two glucosinolates, sulforaphane and gluconasturtiin.

Watercress contains more gluconasturtiin than any other brassica (cruciferous) vegetable, a good source of Lutein and Zeaxanthin and very high content of chlorophyll.

Watercress contains more vitamin C than an orange, more calcium than milk, more iron than spinach, and more folate than bananas

Another study on the anticarcinogenic abilities of watercress showed great benefit when added to the diet as a cancer preventive for stomach, lung, and breast cancer.

Watercress is shown to be effective in reversing DNA damage to white blood cells.2 This study of cigarette smokers, who participated in eating 85g of fresh watercress daily had a 22.9 percent decrease in cellular structure damage.

Watercress shows benefits when eaten daily, is definitely a superfood that should be added to everyone’s diet.

Basil

There are 35 different types of basil, Holy Basil is the most known and most common type.

Basil is rich in vitamin A, vitamin K, vitamin C, magnesium, iron, potassium, and calcium.

It contains antioxidant-rich volatile essential oils which are hydrophobic, this means they don’t dissolve in water and are small and light enough to travel enough to the air and the pores within our skin. It contains essential oils that protect itself from bugs, rodents, and bacteria when we assume basil we experience the same benefits: a boost in immunity and protection from disease. Basil is anti-inflammatory and antioxidant, disease and cancer fighter, a pain-reducer(analgesic), a fever reducer(antipyretic), Diabetes-preventer, liver-protector(hepatoprotective), blood vessel-protector, and anti-stress solution.

As an anti-inflammatory and antibacterial plant contains essential oils like estragole, cineole, eugenol, linalool, sabinene, myrcene, limonene and citronellol which are enzyme-inhibiting oils that help lower inflammation in diseases such as heart disease, inflammatory bowel conditions and also, the beta-caryophyllene in basil has prominent anti-arthritic activity showing efficacy in the treatment of rheumatoid arthritis.

Basil restrict the growth of bacteria like Listeria monocytogenes, Staphylococcus aureus, E. coli, Yersinia enterocolitica, and Pseudomonas aeruginosa and helps fighting antibiotic-resistant illnesses and infections.

It contains two important water-soluble flavonoid antioxidants, orientin and viceninare which help protect white blood cells and cellular structure of DNA. Fighting oxidation, they slow down the effect of ageing as well. These antioxidants found in basil don’t allow chromosomes to become altered and resulting in cell mutation and cancerous cells.

Thanks to the phytochemicals that contain, including eugenol, rosmarinic acid, apigenin, myretenal, luteolin, β-sitosterol, and carnosic acid, it may help prevent certain types of skin, liver, oral, and lung cancers.

Basil is an anti-stress and help fighting depression, positively impacts brain function within the adrenal cortex and stimulates neurotransmitters that regulate the hormones responsible for making us happy and energetic. It supports the liver producing detoxifying enzymes, antioxidant defences and the reduction of fat build-up in the organ.

Is shown that ethanol extract Ocimum basilicum has more antioxidant activity than normal antioxidants.

The plant helps balance and restore ph level, its alkalizing properties improve our microflora and help to reduce bloating and water retention, stomach cramps, acid reflux, loss of appetite and to kill worms or parasites.

It has the ability to help lower triglyceride and cholesterol levels, which diabetic patients are at a higher risk for developing.

Said all this basil is also a natural aphrodisiac that increases blood flows and energy levels and is used to promote healthy sexual function.

Beet greens

Beet Greens are the leafy tops of the beetroot plant; botanically beet is a tuberous taproot belonging to the Amaranthaceae family, in the subfamily Betoideae.

Beet tops are one of the healthiest DGLVs (dark green leafy vegetables), very low in calories 22 per 100g, have a low-fat content, no cholesterol and are packed of vitamins, minerals, fibre and antioxidants, even more than beetroot (except for folate vitamin).

The nutritional fibre is essential for our gut health and lowers cholesterol, controls blood sugar and help to maintain a healthy weight. The presence of betalain pigments in these leafy tops stimulates glutathione (an antioxidant) production that enhances the detoxification of the liver. Excellent source of both vitamin A and K, as well as vitamin C and B2, Beet greens present the same benefits than rocket for the vitamin K (see above), they are also an excellent source of vitamin A due to their rich concentration of beta-carotene, lutein, and zeaxanthin, essential for a healthy mucosa and important on improving vision and maintaining healthy eyes. Another significant vitamin is folate (Vitamin B9), accounting for 5% of the daily value, which is highly essential during pregnancy for preventing any neural tube defects in newborns.

Having a valuable amount of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus they are excellent compared to the other DGLVs in the amount of magnesium, having 98% mg per serving, almost 25% of the daily recommendation. Very helpful for people suffering from anaemia. They contain more iron than spinach, iron is essential for muscle health and for a good body/brain oxygenation, it can aid the formation of haemoglobin as well.

In general, beetroot greens are a valuable dietary resource for people with vitamin-A deficiency, osteoporosis, iron-deficiency anaemia and protect from cardiovascular diseases and possibly colon and leukaemia.

Celery

Celery is a plant of the Apiaceae family, it contains minerals such as calcium, sodium, copper, magnesium, iron, zinc, and potassium. It contains fatty acids and vitamins including vitamin A, K, C, E, D, and the B vitamins (thiamin, riboflavin, folic acid, vitamin B6, and vitamin B12). It is also a good source of fiber.

Celery helps prevent many diseases and conditions that include water retention, neuritis, constipation, asthma, high blood pressure, catarrh, pyorrhea and dropsy, mental exhaustion, acidosis, anaemia, obesity, and tuberculosis.

Acts as an antioxidant and eating it regularly helps to avoid diseases of the kidneys, pancreas, liver and gallbladder.

It is thought to benefit the digestive tract and the cardiovascular system, and the seeds of the plant are used in medicine to help relieve pain. Celery seeds help in the elimination of uric acid because it is commonly used for its diuretic properties. The seeds also assist in preventing urinary tract infections in women.

Celery extracts, which contain 85% 3-n-butylphthalide (3nB), are effective in treating arthritis and gout and muscular pains It also helps in improving overall health and strength of teeth.

Dripping celery tea drops on eyelids is good for certain ophthalmological conditions and can improve your eye health.

The presence of coumarins in celery can provide relief from migraines

Because of their high fiber content, celery leaves are also eaten to help manage diabetic symptoms.

Celery contains apigenin, a molecule that is currently being studied for its anti-cancer properties, it also contains a flavonoid called luteolin that may possess anti-cancer properties as well.

Regular drinking of celery juice before meals may help reduce your weight and due to its high content in calcium is an efficient nerve tonic.

Chard

Swiss chard is a leafy green vegetable that is scientifically classified as Beta vulgaris subspcicla, and it belongs to the family Chenopodiaceae.

Chard contains an impressive list of vitamins, nutrients, and organic compounds, which include vitamin K, vitamin C, and vitamin A, as well as vitamin E, riboflavin, and vitamin B6. In terms of minerals, Swiss chard has a wealth of magnesium, manganese, potassium, iron, sodium, and copper. Furthermore, in addition to dietary fiber, chard has a significant amount of polyphenolic antioxidants, phytonutrients, and enzymes that are unique and highly beneficial to your health.

Swiss chard contains many antioxidants,

One of the primary flavonoid antioxidants found in the leaves of chard is a flavonoid called syringic acid, known for regulating blood sugar levels.

Swiss Chard slows the ageing process, help to prevent cancer, heart disease, eye and skin disorders neurodegenerative disorders and much more,

Swiss chard is considered an anti-hypertensive vegetable because it contains many trace minerals that are crucial for proper circulation, blood vessel health, and heartbeat regulation such as magnesium, potassium, copper, iron and calcium.

It contains many cancer-fighting antioxidants and phytonutrients like beta carotene, apigenin flavonoids like vitexin, quercetin, numerous carotenoids, and a range of betalains.

Swiss chard has nutrient properties that are believed to be one of the best vegetables for people with pre-diabetes, diabetes, or other forms of metabolic syndrome or insulin resistance. Another unique benefit of Swiss chard is its effect on pancreatic beta cells that produce insulin, the hormone that controls blood sugar, swiss chard may help pancreatic beta cells to regenerate and therefore helps to control insulin production more effectively.

Swiss chard is a great source of vitamin K and calcium, two key nutrients needed to maintain a strong skeletal structure

Swiss chard also contains about 4 grams of dietary fiber in just one cup of cooked greens, which helps to regulate blood sugar levels, improves colon and digestive health, prevents constipation and diarrhoea. Swiss chard’s phytonutrient betalains are excellent for supporting detoxification by acting as anti-inflammatories and antioxidants within the gut.

Vegetables with high betalain levels provide significant protection against certain oxidative stress-related disorders, which includes neurodegenerative diseases, betalains and the other antioxidants found in Swiss chard defend brain cells from mutation, protect from DNA damage, reduce free radicals, and lower the risk of disorders including Alzheimer’s and Parkinson’s disease.

Swiss chard is an excellent source of the carotenoids lutein and zeaxanthin and protects our Eye Health.

The high amount of magnesium, potassium, calcium and other minerals is crucial for muscle health and nervous system health.

One cup of Swiss chard contains an impressive 38% about of your daily magnesium, which helps improve circulation, reduce muscle cramps and pain, prevent stress-related symptoms related to the nervous system, like insomnia, mood disturbance and headaches.

Cilantro

Cilantro, is a herb from the family of the Apiaceae. Coriander is very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

Cilantro is a powerful, cleansing agent that specifically targets toxic metals. We are constantly exposed to toxic metals like aluminium, lead, mercury, arsenic, and cadmium. Toxic metals tend to accumulate in the endocrine system, muscle tissue, and even deep within the bones. Once these metals reach dangerous levels, many serious health problems occur; Cilantro has been shown to bind these toxic metals together, loosening them from tissue, and facilitating their elimination from the body.

Cilantro protects against oxidative stress, linked to degenerative diseases including some types of cancer, heart disease, arthritis, Alzheimer’s Disease, macular degeneration, and much more. Its antioxidant properties, in part due to the flavonoid quercetin,(4) helps to protect against the damage caused by free radicals in the body

Cilantro helps the sleep cycle, relieve anxiety, naturally calm nerves and has natural sedative effects.

In addition to helping lower blood pressure, cilantro benefits actually help to dissolve cholesterol build up in the arteries, protecting against atherosclerosis and heart disease.

Cilantro’s antibacterial compounds help to keep the urinary tract healthy, and free from unhealthy bacteria in a healthy alkaline environment. In addition to cilantro, coriander seeds are helpful in relieving symptoms, if an infection does occur.

Cilantro has been used throughout the world for thousands of years to settle nauseous tummies, prevent gas and bloating, relieve indigestion and heartburn, and ease stomach cramps. It aids in efficient digestion, by helping to produce digestive enzymes that aid in the breakdown of foods.

Coriander can protect against colon cancer by reducing cholesterol levels, and increasing the excretion of sterol compounds and bile. This process decreases toxic levels in the colon, lowering the risk of cancer.

Its natural antibacterial properties help to protect against both food and water-borne diseases including food poisoning, dysentery, salmonella, cholera, and particularly listeria. Coriander seeds from cilantro support healthy menstrual function by helping regulate proper endocrine gland function, and the hormones. Coriander can help reduce bloating, cramps, and pain during the cycle.

Cilantro is used both internally and externally as a remedy for skin irritations including hives, sunburns, and poison ivy.

While coriander can be added throughout the cooking process, cilantro actually loses strength, and health benefits when introduced to heat. It is best to add freshly chopped cilantro leaves just prior to serving in hot dishes

Dandelion Greens

Dandelion is a flowering herbaceous perennial plant of the family Asteraceae.

The dandelion herb contains notable nutrients and provides

(%of RDA/100g)-

9% of dietary fiber, 19% of vitamin B-6 (pyridoxine), 20% of Riboflavin, 58% of vitamin C, 338% of vitamin A, 13% vitamin E 649% of vitamin K, 39% of iron and 19% of calcium.

The notable health benefits of dandelion greens include regulating blood pressure and lowering inflammation. These greens also help in detoxifying the body, preventing certain cancers, regulating diabetic symptoms and digestion, and strengthening bones, among others.

Dandelion greens fight skin infections, it’s used to treat acne and acne-related issues, psoriasis, ringworm and eczema; that’s because it’s not only highly alkaline, it offers fungicidal and germicidal properties, it contains a high amount of vitamin C, it can also help speed healing while reducing inflammation.

Its high levels of dietary fiber, make it beneficial for digestive health. All of that fiber also brings other benefits, including reducing the risk of heart disease, kidney stones, and obesity.

Dandelion diuretic properties increase urination frequency and quantity, it helps treat or prevent urinary tract infections, as well as kidney problems and bladder disorders. Its high level of potassium reduces blood pressure numbers. Dandelions are believed to help keep blood sugar levels stable in those with diabetes by stimulating the production of insulin from the pancreas.

The powerful nutrients in dandelions help to cleanse the liver to keep it working as it should. Additionally, they aid the liver (and entire digestive system) by helping to maintain the proper flow of bile.

Dandelion can be eaten raw, sautéed or steamed, can be assumed as tea, oil or butter but it should undoubtedly be part of our diet.

Lettuce

Botanically this nutrition-rich leafy green belongs to the family of Asteraceae.

Lettuce contains moisture, energy, protein, fat, carbohydrates, dietary fiber, and sugars. The minerals and vitamins found in it include calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc along with vitamins like thiamin, riboflavin, niacin, folate, vitamin B6, C, A, E, and vitamin K.

Lettuce is the storehouse of many phytonutrients that possess health-promoting and disease prevention properties.

Lettuce induces sleep, it contains lactucarium, a chemical that helps relax and enhances sleep quality. Lettuce has anti-inflammatory, anti-bacterial and anti-fungal properties.

contains a significant amount of potassium, which plays a vital role in maintaining fluid balance in your body, potassium also promotes the transmission of electrical signals all over the body and improves the efficiency of nerve reflexes.

The neurological benefits of lettuce have long been discovered since ancient times to treat insomnia, improve memory retention, and preserve cognitive function well into old age. Lettuce is eaten often can help to relieve stress and anxiety.

It’s very rich. In Omega-3, improves cardiovascular health as it removes and prevents plaque that hardens your arteries.

It is rich in fiber and cellulose, but low in calories and has no fat. Cellulose provides a feeling of fullness and delays gastric emptying, also aids in waste removal, and can promote the excretion of bile acids in faeces, which in turn reduces cholesterol levels.

Thanks to the combination of Vitamin C and omega-3 found in lettuce, collagen synthesis is increased, and cell membranes are protected from excessive water loss, both necessary for the maintenance of good skin health.

Fresh leaves contain good amounts folates and vitamin C. Folates are part of co-factors in the enzyme metabolism required for DNA synthesis.

Regular inclusion of lettuce in salads is known to prevent osteoporosis, iron-deficiency anaemia, and believed to protect from cardiovascular diseases, ARMD, Alzheimer’s disease and cancers.

Mint

The mentha, or mint, family refers to a group of around 15 to 20 plant species, including peppermint and spearmint

It is a good source of Protein, Thiamin, Niacin, Vitamin B6, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.

Mint has one of the highest antioxidant capacities of any food.

The aroma of the herb activates the salivary glands in your mouth as well as the glands which secrete the digestive enzymes, thereby facilitating digestion.

Mint leaves, especially freshly crushed ones, help you deal with nausea and headache.

The strong aroma of this herb is very effective in clearing up congestion of the nose, throat, bronchi, and lungs, which gives relief from respiratory disorders that often result from asthma and common colds. Regular use of mint is very beneficial for asthma patients, as it is a good relaxant and relieves congestion.

Mint is a natural stimulant, can charge your energy and get your brain functioning at a higher level. If you are feeling sluggish, anxious, depressed or simply exhausted, mint and its essential oil can help.

Part of the bushmint family (Hyptis), Brazilian mint (Hyptis crenata) has been found to be as effective for pain relief as synthetic aspirin-style drug indomethacin when taken as a “tea.”

Mint is thought to increase bile secretion and encourage bile flow, which helps to speed and ease digestion (and which may also support healthy cholesterol levels). Peppermint is also thought to relieve pain and discomfort from gas and bloating. Peppermint tea is a common home remedy for flatulence. The use of peppermint oil has been found to be an effective and safe treatment for those suffering from abdominal pain or discomfort associated with IBS.

While mint oil is a good antiseptic and antipruritic material, the juice obtained from mint is an excellent skin cleanser. It soothes the skin and helps cure infections and itchiness.

Nettels

Nettle is a herbaceous perennial flowering plant part of the family of Urticaceae.

Nettles are rich in vitamins A, B2, C, D, and K and have important nutrients like antioxidants, amino acids and chlorophyll. They’re also a good source of calcium, potassium, iodine, manganese and iron.

This weed has been used in the past for medical purpose, from Ancient Egypt to the Roman Empire, even Hippocrates had around 60 different preparations with it.

It’s most known for being a diuretic and helping the body to detoxify,

But also has anti-inflammatory, analgesic, anti-rheumatic, anti-convulsant, antihistamine, astringent and hypotensive properties.

Each cup of nettles supplies an impressive 1,790 IU of vitamin A, which is three times the recommended daily value.

It has nephritic qualities, it means that it can help break down stones in the kidney and gallbladder, also, as a diuretic, nettle helps eliminate toxins quickly, thereby protecting against bladder infections and excess fluid retention (edema)

Recent studies have found that Nettle is effective in treating Benign Prostatic Hyperplasia (BPH), a non-cancerous condition that causes the prostate gland to enlarge, making urination difficult. Nettle not only reduces the prostate size, it also alleviates the symptoms such as the frequent urge to urinate, painful urination and incomplete emptying of the bladder.

It must be remembered that Nettle leaf works well for inflammation of the prostate (prostatitis) and other inflammation whilst the Nettle root is much better for BPH

It also stimulates the lymphatic system, helping rid the body of excess toxins in the kidneys as well.

Nettle is an aid during pregnancy, is suggested for painful labour, protects against excessive bleeding and act as a coagulant; also stimulate the production of milk and make lactation easier.

It’s a friendly woman plant that helps for painful premenstrual symptoms and minimises the blood flows. For women undergoing menopause can help the transition and be restorative.

Being very high in Iron and Vitamin C nettle stimulates the red blood cell production and speeds up the wound recovery. For these reasons is often recommended to relieve fatigue or anaemia, which is characterised by general muscle weakness, exhaustion, cognitive difficulties, and headache.

Nettle is very effective against arthritis or chronic muscle pain. It can effectively treat gout, soothe muscle pain, and reduce symptoms of arthritis.

The plant contains Boron that helps to maintain the calcium into the bones, which means that stinging nettle can help to slow the onset of osteoporosis.

Nettle also helps to treat some respiratory condition such as asthma, hay fever and other seasonal allergies, regular consumption is linked to relieving tension and stress on the cardiovascular system. Some research has linked treatment with nettle leaf to the relief of symptoms such as sneezing, runny nose and itchy eyes. In one study, 57% of patients rated nettles as effective in relieving allergies, and 48% said that nettles were more effective than allergy medications they had used previously.

When the extracts are applied to the skin, has been proven to reduce the severity of acne and can even prevent bacterial infections.

Due to its antioxidant properties, it can also speed healing, reduce the appearance of scars and blemishes, and promote anti-ageing effects to reduce wrinkles and age spots.

Oregano

Oregano is a culinary and medicinal herb from the mint or Lamiaceae family chemicals that give the herb its unique and pleasant smell are thymol, pinene, limonene, carvacrol, ocimene, and caryophyllene.

It contains Vitamin A, C, E, K, Calcium, Magnesium, Zinc, Iron, Potassium, Manganese, Copper, Boron, Niacin(B3).

The chemicals that give the herb its unique and pleasant smell are thymol, pinene, limonene, carvacrol, ocimene, and caryophyllene.

Two of the most important components of oregano are rosmarinic acid and thymol, both of which are powerful antioxidant compounds that have been closely linked to reducing oxidative stress in the body.

Oregano also has clear antibacterial properties, due to the presence of thymol and carvacrol. These important organic compounds can defend the body against a wide range of bacteria that can affect the skin, the gut, and other parts of the body.

Studies indicate that the carvacrol present in oregano is basically inactivated norovirus, which is a viral infection that leads to nausea, stomach pain and diarrhoea, within just an hour of treatment. According to another test-tube study, the carvacrol and thymol also inactivated 90% of the herpes simplex virus in a short period of time. A natural way to eliminate intestinal parasites is to use dried oregano or oregano oil. Thymol and carvacrol are also proven to treat intestinal parasites without causing any side effects

Oregano also boasts strong antiseptic qualities to eliminate toxins out of our system, it is largely used to treat the common cold.

Oregano can increase the production of white blood cells and speed up the metabolism, resulting in the faster recovery of common illnesses.

An active ingredient in oregano, known as beta-caryophyllin (E-BCP), which may help treat disorders such as osteoporosis and arteriosclerosis. E-BCP is a dietary cannabinoid.

Oregano is a natural form of omega-3 fatty acids, that help rebalances cholesterol levels and reduce inflammation in the cardiovascular system, thereby helping to prevent atherosclerosis, heart attacks, and strokes. The herb is also an incredible source of potassium, which is an important part of our cell and body fluids.

Also Treats menstrual cramps, regulates the normal menstrual cycle and relieves the negative effects of menopause. There are also a few studies to believe that using oregano regularly prevents premature menopause.

Oregano, with a high content of manganese, calcium, iron, vitamin K, fiber, and a wide range of other organic compounds, can help liver function and speed up the process of toxin elimination.

Oregano has significant amounts of Calcium, iron, and manganese making it great for people who want to protect themselves against osteoporosis later in life.

The many antioxidants present in it help to combat not just infections and viruses, but major diseases such as cancers as well. In one such study, human colon cancer cells were treated with oregano extract. The results showed that it prevented the growth of cancer cells and also helped to kill them off.

By adding oregano into your diet, you get a rich source of dietary fiber, it also helps to dissolve fat in crucial areas such as the lymph system, gallbladder and many more areas. There are several impressive health benefits of oregano that improve digestion, strengthen the bones, and prevent the onset of chronic diseases.

Parsley

Parsley contains vitamin A, K, C, and E, thiamin, riboflavin, niacin, vitamin B6, vitamin B12, pantothenic acid, choline, folates, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc, and copper. It is also a very good source of volatile compounds such as myristicin, limonene, eugenol, and alpha-thujene. Its leaves contain energy, carbohydrates, fats, and protein.

Parsley contains twice the amount of iron in spinach, thrice the amount of vitamin C than oranges and contains around 600% of the vitamin K daily recommendation. The high concentration of iron in parsley helps treat anaemia, which is caused by iron deficiency. Vitamin C in the herb aids in better absorption of iron

The herb was found especially helpful in preventing prostate, colorectal, and colon cancer.

Parsley contains several flavonoid antioxidants including myricetin, luteolin, apigenin, lycopene, beta-carotene, and alpha-carotene, Myricetin is a flavonoid found in parsley and other plants. It has been shown to help prevent skin cancer. Parsley contains one of the highest concentrations of myricetin per 100 grams.

Studies have shown that parsley and other green herbs and vegetables can block the cancer-causing effects of heterocyclic amines that are generated when meat is grilled at high temperatures. Apigenin is a natural chemical found in parsley, that has shown to decrease tumor size in an aggressive form of breast cancer. Researchers believe that apigenin could be a promising non-toxic cancer treatment in the future.

The myricetin present in parsley has also been examined for use in the treatment and prevention of diabetes due to the ability of lower blood sugar levels and decrease insulin resistance. It also appears to provide anti-inflammatory effects and remove excess fat from the blood.

Parsley has enzymes that are antibacterial and antifungal in nature. It has an inhibitory effect against the bacterium Staphylococcus aureus, which can cause boils, skin infections, cellulitis, and severe conditions like pneumonia and meningitis.

Parsley, rich in antioxidants and vitamins, helps cleanse the kidneys naturally, it has been used as a diuretic that helps treat kidney stones, gallbladder stones, bladder infections, and urinary tract infections. The diuretic properties of parsley help treat bloating, edema, or water retention.

According to studies, this medicinal herb has anti-inflammatory and anti-hepatotoxicity properties. The anti-inflammatory properties reduce internal inflammations, while the anti-hepatotoxic properties help cleanse the liver.

Few herbs are as cleansing as parsley, which is packed with vitamins and potent flavonoids. It can detox the body from heavy metals as well as other toxins.

Vitamin C and beta-carotene found in the herb possess anti-inflammatory properties that help in controlling arthritis and reducing arthritic pain. The herb also helps reduce joint pain, fatigue, and has the ability to soften stiff muscles, because of the presence of a potent antioxidant, quercetin. It is especially good for people suffering from arthritis and joint problems. You can also use parsley juice to cure toothaches and earaches

Parsley, with its high levels of vitamins B-complex, C, and K, and calcium can help boost bone health, The B vitamins also help reduce levels of homocysteine, an amino acid in the body, which can weaken bones.

The high concentration of iron in parsley helps treat anaemia, which is caused by iron deficiency. Vitamin C in the herb aids in better absorption of iron.

This plant also helps treat hormonal disorders like premenstrual syndrome, menopause, or delayed menstruation cycle. Furthermore, parsley tea helps reduce menstrual cramps and discomfort.

It provides good heart health, eye health and hair care also has been used as a natural remedy for acid reflux (GERD) since it settles the stomach and aids in digestion. Parsley cures flatulence and colic, due to its carminative action, constipation, bloating, indigestion, and nausea. The essential oil can also be applied to the stomach area for relief from cramps.

To avoid during pregnancy and breastfeeding, it may induce uterine contractions during pregnancy. It has a high quantity of oxalates, which can be particularly problematic for people who suffer from kidney stones or gout.

Spinach

Spinach is a member of the Amaranthaceae family.

Spinach contains vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline. Also rich in pigments like beta-carotene, lutein, xanthene, and chlorophyllin.

The amount of protein found in spinach is impressive for any vegetable, and they are easily broken down by enzymes into amino acids that are essential to humans. They also increase our body’s ability to heal wounds and provide a boost to our entire metabolism, encouraging all of our organs to function at their optimal level.

Spinach contains chlorophyll, which has been shown to be effective at blocking the carcinogenic effects of heterocyclic amines, which are generated when grilling foods at a high temperature.

Different constituents in spinach like folate, tocopherol, and chlorophyllin act via different mechanisms to treat and protect patients suffering from cancer.

Recent studies have revealed that spinach is very effective against aggressive prostate cancer, and this has been linked to epoxy xanthophylls, which are unique carotenoids, along with neoxanthin and violaxanthin that directly reduce tumorous activity and the spread of cancer throughout the body.

Spinaches are good for skin and hair health due to the high content of vitamin A and C, ensure bone health with vitamin K and lower blood pressure due to the high potassium content. Spinach is a rich source of beta-carotene, lutein, and xanthene, all of which are beneficial for eyesight.

Folate found in spinach is needed by a growing fetus for proper development of its new nervous system. The vitamin A contained in spinach is advised to be consumed in higher quantities by the mother. Vitamin A is required for lung development of the fetus as well and can be transferred during breastfeeding, so spinach consumption should be continued after birth as well. Lutein that is found in spinach has been shown to reduce the occurrence of atherosclerosis, heart attacks, and strokes.

Vitamin K-rich spinach helps in blood clotting by producing prothrombin and it thus treats haemophilia.

Sorrel

Sorrel is a herbaceous perennial plant n the family Polygonaceae.

Sorrel leaves are an important source of vitamins A, C and K, iron, magnesium and manganese, dietary fiber as well as provide small amounts of B vitamins, phosphorus and potassium.

It also contains flavonoids, polyphenolic acids and anthocyanins.

The high level of fiber present in sorrel enhances gastrointestinal health and minimises conditions such as bloating, diarrhea, constipation, and cramping, along with gastrointestinal problems. Helps decrease overall cholesterol in the body, reducing the risk of atherosclerosis, strokes, and heart attacks.

It’s very high in potassium which help to manage blood pressure, iron on the other side increases red blood cell production, prevent anaemia, increase levels of energy and speed up the healing process.

Sorrel improves vision due to vitamin A and improves the immune system and skin health with the impressive content of vitamin C.

In addition to that, sorrel leaves are excellent for relieving itch and ringworms owing to their anti-allergic and anti-microbial properties.

Sorrel has been shown to have a diuretic effect, particularly when the leaves are dried and consumed within a few days. As a diuretic, sorrel stimulates urination, which cleans out the kidneys, taking with it any extra toxins, salts, water, and even a certain percentage of fat.

Sorrel contains Oxalic acid, eating too much sorrel can cause toxic effects and affect primarily the kidneys, causing kidney stones and kidney failure. The vegetable is best avoided by children, the elderly and anyone with kidney problems; Oxalic acid in sorrel is believed to hold the potential to cause birth defects, which is why it’s recommended to avoid eating excessive amounts of this green leaf vegetable during pregnancy.

Apart from this sorrel promotes healthy bones, manages diabetes, prevents cancer, treats herpes zoster, detoxify the body and supply the body with vitamin