{"id":4074,"date":"2022-08-10T12:00:58","date_gmt":"2022-08-10T16:00:58","guid":{"rendered":""},"modified":"2022-08-11T13:23:47","modified_gmt":"2022-08-11T17:23:47","slug":"wonder-foods-vegetables","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/zh_hk\/wonder-foods-vegetables\/","title":{"rendered":"Wonder Foods: Vegetables"},"content":{"rendered":"

Wonder Foods: #Vegetables<\/a><\/strong><\/p>\n

Well, Mom was right, and she didn’t even know all the yet-to-be-discovered research that supports eating plenty of vegetables. Veggies help you lose weight because they’re high in both fiber and water, which means you get a lot of food for very few calories. In addition to that, they fight disease.<\/p>\n

So, while experts recommend eating a variety of vegetables, here are the best of the best, based on the following criteria: taste, nutrients (biggest bang per gram), fewest calories (compared with other vegetables), antioxidant (disease fighting) value, portability, ease of use and storage, mouth feel and cooking and eating flexibility.<\/p>\n

BROCCOLI<\/strong>
\nWhy:<\/strong> Not only low-calorie and inexpensive, broccoli is also one of the tastiest and healthiest vegetables, and it’s readily available year-round and easy to prepare.<\/p>\n

Nutrients:<\/strong> It’s high in vitamins A, C and K (which helps keep bones strong) and is also a great source of iron and folate, both of which are at less-than-optimal levels in most American diets, according to David Katz, M.D., M.P.H. One cup of steamed broccoli has 44 calories.<\/p>\n

Health Perks:<\/strong> It contains some very important phytochemicals, which have significant anti-cancer effects: beta-carotene, indoles and isothiocyanates. Indole-3-carbinol has been shown to suppress not only breast tumor cell growth but also cancer cell movement to other areas of the body. Indoles also block carcinogens before they ever create the damage that starts the process of cancer development, and they promote cancer cell self-destruction.<\/p>\n

According to Karen Collins, M.S., R.D., nutrition adviser to The American Institute for Cancer Research, “Cruciferous vegetables such as broccoli have been linked with a lower risk of colon, prostate, lung and other cancers. Phytochemicals in cruciferous vegetables may also offer some protection from substances in grilled and broiled meats linked with colon cancer.” Scientists have found that another substance in broccoli, sulforaphane, boosts the body’s detoxification enzymes, thus helping to clear potentially carcinogenic substances more quickly.<\/p>\n

Broccoli also helps battle diabetes because of its high fiber content, which improves blood sugar control. In addition, broccoli has as much calcium, ounce for ounce, as milk. Calcium is essential for building and maintaining bone mass as well as controlling muscle function.<\/p>\n

Broccoli also contains lutein and zeaxanthin, both of which are concentrated in large quantities in the lens of the eye and can lower the risk of developing cataracts.<\/p>\n

Purchasing tips:<\/strong> According to Aliza Green, author of “Field Guide to Produce” (Quirk Books, 2004), you should choose dark green bunches \u2014 good color indicates high nutrient value. Florets that are dark green, purplish or bluish-green contain more beta-carotene and vitamin C than paler or yellowing ones. Choose bunches with stalks that are very firm. Stalks that bend or seem rubbery are of poor quality. Avoid broccoli with open, flowering, discolored or water-soaked bud clusters and tough, woody stems. For storage, Green suggests refrigerating unwashed broccoli in an airtight bag for up to four days.<\/p>\n

Uses:<\/strong> Super versatile, broccoli can be used raw in salads, cooked in soups or sauteed with garlic and a little olive oil for a wonderful accompaniment to many foods. Add a side of broccoli, and cut back on your main-dish portion to save calories.<\/p>\n

SPINACH<\/strong>
\nWhy:<\/strong> Spinach is packed with an amazing quantity of nutrients for very few calories, and it tastes great either hot or cold.<\/p>\n

Nutrients:<\/strong> This is where spinach shines: It has such a wonderful supply of nutrients for so few calories. It’s a great source of vitamins A, B2, C and K, as well as folate, potassium, magnesium, beta-carotene and fiber. One cup of steamed spinach contains 42 calories.<\/p>\n

Health Perks:<\/strong> “Spinach is helpful in controlling blood pressure, keeping blood vessels #healthy<\/a>, reducing cancer risk and slowing the development of age-related eye damage (macular degeneration). Spinach also seems to protect against breast cancer risk linked to excess alcohol,” says Collins. No wonder. Spinach has 13 different flavonoid (a type of phytochemical) compounds that function as antioxidants and anti-cancer agents. Additionally, vitamin C, beta-carotene and lutein reduce the risk of heart disease by preventing buildup of oxidized cholesterol in the artery walls. Lutein and zeaxanthin also seem to protect the eyes from ultraviolet light damage.<\/p>\n

The lutein and folate in this leafy green wonder food also may protect against birth defects. And according to one recent study, a carotenoid found in spinach called neoxanthin helps destroy prostate cancer cells.<\/p>\n

Purchasing tips:<\/strong> Green recommends looking for “deeply colored, crisp, perky leaves that are unbroken. Avoid spinach with yellowed leaves.” Spinach is tender and will spoil quickly. She also recommends checking for any unpleasant odor if you are unsure if the leaves are still good. Store unwashed bunched spinach in a plastic bag in the refrigerator for two to three days.<\/p>\n

Uses:<\/strong> Spinach can be a great addition to pastas, soups, casseroles and salads. Substituting spinach for lettuce can be an “eye-opening” experience. Replace one of the eggs or half the cheese in your morning omelet or even in lasagna with spinach, onions or mushrooms \u2014 they’ll add volume and flavor with fewer calories than the egg or cheese.<\/p>\n

GARLIC<\/strong>
\nWhy:<\/strong> Garlic can ward off vampires, and it can give you horrific bad breath, but it’s also one of the tastiest, healthiest and most useful vegetables. (Yes, it’s a vegetable.)<\/p>\n

Nutrients:<\/strong> Garlic is an excellent source of manganese, a very good source of vitamin B6 and vitamin C and a good source of selenium. One garlic clove has about 4 calories.<\/p>\n

Health Perks:<\/strong> Garlic protects against cancer through several mechanisms. “Substances in garlic block formation of nitrosamines, which have been linked to stomach cancer. In addition, garlic’s phytochemicals stimulate enzymes that detoxify carcinogens, potentially stopping cancer before it even starts,” says Collins.<\/p>\n

Garlic is also known to have anti-tumor properties due to the wide variety of organic sulfides and polysulfides it contains. It is also reported to enhance immune function by stimulating lymphocytes and macrophages to destroy cancer cells, and it is reported to disrupt the metabolism of tumor cells.<\/p>\n

The compound that produces much of the disease-fighting activity of garlic is allicin, which is released when a clove is cut or crushed. Allicin also has anti-microbial properties, which inhibit a wide variety of bacteria, molds, yeasts and viruses. Research also suggests that regular use of garlic can be effective in reducing the risk of heart attack and stroke because it lowers total and LDL (bad) cholesterol as well as triacylglycerol concentrations without affecting HDL (good) cholesterol.<\/p>\n

Purchasing tips:<\/strong> Choose bulbs that are large, plump and firm with tight, unbroken sheaths, says Green. Avoid soft, spongy or shriveled bulbs or those with a green sprout in the center. Store up to three weeks in the refrigerator.<\/p>\n

Uses:<\/strong> Garlic can make nearly any food taste great. Saute chopped garlic in a bit of cooking spray with chicken, spinach and broccoli to make an antioxidant-rich, delicious dish. Chopping garlic activates the enzyme that activates its phytochemicals. Cooking it too much, however, destroys that enzyme, so chop garlic and let it rest for about 10 minutes while you prepare other ingredients. “Then add garlic towards the end of the cooking process,” recommends Collins.<\/p>\n

Garlic’s benefits seem to start with a consumption of anywhere from a couple cloves a week to five cloves a day. Larger amounts are neither necessary nor safe, since too much increases the risk of stomach bleeding, warns cancer nutritionist Collins.<\/p>","protected":false},"excerpt":{"rendered":"

Well, Mom was right, and she didn’t even know all the yet-to-be-discovered research that supports eating plenty of vegetables. Veggies help you lose weight because they’re high in both fiber and water, which means you get a lot of food for very few calories. In addition to that, they fight disease.<\/p>\n

So, while experts recommend eating a variety of vegetables, here are the best of the best, based on the following criteria: taste, nutrients (biggest bang per gram), fewest calories (compared with other vegetables), antioxidant (disease fighting) value, portability, ease of use and storage, mouth feel and cooking and eating flexibility.<\/p>","protected":false},"author":32,"featured_media":7550,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[786,11371],"tags":[183,205,273],"class_list":["post-4074","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-foods-and-ingredients","tag-diet","tag-healthy","tag-vegetables"],"yoast_head":"\nWonder Foods: Vegetables —<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/foodmedcenter.org\/zh_hk\/wonder-foods-vegetables\/\" \/>\n<meta property=\"og:locale\" content=\"zh_HK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wonder Foods: Vegetables\" \/>\n<meta property=\"og:description\" content=\"Well, Mom was right, and she didn't even know all the yet-to-be-discovered research that supports eating plenty of vegetables. Veggies help you lose weight because they're high in both fiber and water, which means you get a lot of food for very few calories. 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. 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Longevity"},"image":{"@id":"https:\/\/foodmedcenter.org\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/foodmedcenter","https:\/\/x.com\/foodmedcenter"]},{"@type":"Person","@id":"https:\/\/foodmedcenter.org\/#\/schema\/person\/56244d57478b54543e75ed8c889935b8","name":"\u67e5\u723e\u65af\u00b7\u666e\u62c9\u7279\u91d1\uff0c\u54f2\u5b78\u535a\u58eb\u3001\u6cd5\u5b78\u535a\u58eb\u3001\u516c\u5171\u885b\u751f\u78a9\u58eb","image":{"@type":"ImageObject","inLanguage":"zh-HK","@id":"https:\/\/foodmedcenter.org\/wp-content\/uploads\/Charles-Platkin-PhD-2025-500-96x96.jpg","url":"https:\/\/foodmedcenter.org\/wp-content\/uploads\/Charles-Platkin-PhD-2025-500-96x96.jpg","contentUrl":"https:\/\/foodmedcenter.org\/wp-content\/uploads\/Charles-Platkin-PhD-2025-500-96x96.jpg","caption":"Charles Platkin, PhD, JD, MPH"},"description":"Dr. Charles Platkin is the founder and Executive Director of the Center For Food As Medicine & Longevity (FoodMedCenter.org), a not-for-profit organization working to bridge the gap between traditional allopathic medicine and the use of food as medicine in the prevention, treatment, and management of disease. The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. He received his undergraduate degree from Cornell University, a law degree from Fordham University, a Master of Public Health and a Ph.D. in Public Health from Florida International University in Miami Florida.","sameAs":["https:\/\/foodmedcenter.org","foodmedcenter","https:\/\/www.linkedin.com\/in\/platkin","https:\/\/www.youtube.com\/@foodmedcenter","https:\/\/en.wikipedia.org\/wiki\/Charles_Stuart_Platkin"],"honorificPrefix":"Dr.","honorificSuffix":"PhD, JD, MPH","url":"https:\/\/foodmedcenter.org\/zh_hk\/author\/charles-platkin\/"}]}},"modified_by":"Charles Platkin, PhD, JD, MPH","_links":{"self":[{"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/posts\/4074","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/comments?post=4074"}],"version-history":[{"count":1,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/posts\/4074\/revisions"}],"predecessor-version":[{"id":17937,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/posts\/4074\/revisions\/17937"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/media\/7550"}],"wp:attachment":[{"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/media?parent=4074"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/categories?post=4074"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/tags?post=4074"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}