Broccoli
A
member of the cabbage family, broccoli is an excellent source of vitamin C –
providing 245% of your recommended daily allowance per 1 cup serving – as well
as vitamin K and vitamin A. A multi-talented little vegetable, broccoli is
thought to have excellent anti-cancer properties. The phytonutrient indole, for
example, suppresses a chemical that is thought to support tumor growth, while
sulforophane is thought to detoxify the body, flushing out potentially
carcinogenic substances. As such, studies have linked the consumption of
broccoli with a reduced risk of cancers of the bladder, liver, lung, colon,
breast, ovaries and prostate. In addition, broccoli is an excellent source of
bone-fortifying calcium and a great source of folic acid, which is thought to
reduce the risk of birth defects. Broccoli can be eaten raw or cooked, but recent
studies suggest that if you do plan on cooking it, steaming is the best way to
preserve all of the vegetables various enzymes and nutrients.
Brussels Sprouts
Another
member of the cabbage – or brassica – family, Brussels sprouts are also much
touted for their cancer-fighting properties. However, Brussels sprouts in
particular are often touted for their fiber, containing 4 grams of equal parts
soluble and insoluble fiber. In addition, these teeny tiny cabbages are also
thought to provide significant cardiovascular benefits and help reduce the risk
of osteoarthritis, a degenerative form of arthritis that often occurs with
aging. Although available year round, Brussels sprouts peak in the fall. They
are best cooked whole or sliced in half, and are tasty when steamed or sauteed
and served as a side dish.
Available
year round in grocery stores, cabbage will be at its best – and readily
available at your local farmers’ market – towards the end of fall. As the head
of the cabbage family, cabbage provides all of the health benefits of broccoli
and Brussels sprouts, but, when juiced and drunk over the course of 10 days,
can dramatically reduce the amount of time it takes to heal a peptic ulcer!
When cooking cabbage – or just about any cruciferous vegetable – it’s important
to note that breaking it apart – either through slicing, cutting or chewing –
activates myrosinase enzymes, which in turn aid the release of
anti-carcinogenic glucosinolates. Although these enzymes are denatured when you
cook cabbage, you can preserve the amount of glucosinolates by slicing or chopping
the cabbage and then letting it sit for between 10 and 15 minutes before
lightly cooking, steaming or sautéing for no more than 5 minutes.
Cauliflower
Guess
what? This one’s another member of the cabbage family. Its only real distinction being that it lacks
the chlorophyll necessary to give it the vibrant green hue of its relatives.
But if there’s one advantage cauliflower does have, it’s that it is so darn
adaptable! Do you miss eating carb-laden mash potatoes or having your stir fry
over rice? Cauliflower makes a believable – yet far healthier – alternative
(and with just a flip of the food processor switch!) And, new research shows
that if you sprinkle your cauliflower with the spice turmeric, you can reduce
the severity of prostate cancer, both in terms of tumor growth and metastasis.
Although people generally only eat the heads of the cauliflower (known as the
curds), the stem and leaves are also edible and can be used to add some extra
flavor to soup stocks.
Onions
Yes,
onions are available year round, but they are truly at their peak in the fall
and winter. A true staple in the kitchen, onions are used to add flavor to
sauce, soup, stew, eggs, and salads or even as a side dish all on their
lonesome! Sulfur, the compound in the onion that gives it that great taste,
also provides many of its health benefits. For example, sulfur is thought to
reduce blood pressure and may also help to regulate blood cholesterol. In
addition, onions are rich in chromium, which is thought to help prevent
fluctuations in blood glucose levels, and contains a number of flavonoids that
promote gastrointestinal health and reduce the risk of several types of cancer.
Still not convinced? Onions have a number of anti-inflammatory agents that can
help reduce the severity of symptoms associated with arthritis, asthma, and
even the respiratory inflammation associated with good ol’ seasonal cold and
flu!
Pumpkin
If
there were ever a symbol that fall has arrived, it’s the pumpkin! In fact,
pumpkin is such a great fall vegetable, that tomorrow we’ll be dedicating an
entire post to these tubby orange orbs and we’ll be following up with a whole
slew of Primal-approved – and fall friendly – recipes!
Spinach
We’ve said it before, but
we’ll say it again: Spinach is one heck of a vegetable! Spinach is a great
source of vitamin K and vitamin A, as well as folate, magnesium and iron. In
terms of specific health benefits, the various compounds in spinach are thought
to help reduce the risk of several types of cancer, including tumors of the
stomach, prostate, and skin, and also act as an anti-inflammatory to reduce the
severity of symptoms associated with asthma, arthritis and other inflammatory
conditions. When shopping for spinach, look for firm, crisp, deep green leaves.
Spinach is great as a base for salads, delicious when added to soups or
casseroles to provide bulk or simply on its own, cooked, drizzled with olive
oil and sprinkled with salt and black pepper.
