Jonny Bowden, Ph.D., C.N.S.
See book keywords and concepts |
 According to the USDA Bulletin #8, dandelions rank in the top four green vegetables in overall nutritional value. One cup of cooked dandelion greens contains 147 mg of calcium, 244 mg of potassium, 203 mg of bone-building vitamin K, and a very respectable 3 g of fiber. Dandelions are nature's richest green-vegetable source of beta-carotene and the third richest source of vitamin A of all foods after cod liver oil and beef liver. One little cup of the stuff contains more than 10,000 IUs of vitamin A! |
| Beans, raspberries, pure bran, oatmeal, prunes, avocado, raisins, and most green vegetables, for example, are high-fiber foods that cause less of a rise in blood sugar than foods like potatoes, or than almost any wheat-based food. And eating a high-fiber diet may also help with weight loss. High-fiber foods generally require more chewing time, giving your body extra time to register the fact that you're no longer hungry, so you're less likely to overeat. A high-fiber diet also tends to fill you up longer. |
Tori Hudson, N.D.
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 In China, consumption of both animal foods (including meat, eggs, and fish) and green vegetables was significantly correlated with a lower death rate from cervical cancer.20 One study among white women showed that risk of cervical dysplasia and cervical cancer was not affected by increased consumption of vegetables, yellow-orange vegetables, fruits, or legumes.21 Nonetheless, there is enough evidence to support a diet rich in beneficial vegetables.
Phytoestrogens may also play a role in lowering premalignancies of the cervix. |
| A recent retrospective study of over 500 women with endometriosis concluded that there was a significant decrease in risk of developing endometriosis with a greater consumption of green vegetables and fresh fruit, and an increase in risk was associated with high intake of beef and other red meat.55
Foods high in fiber are associated with optimal transit time in the intestines and an optimal balance of friendly microorganisms within the large intestine.56 These microorganisms, better known as gut flora, crowd out the other types of flora that play a role in metabolizing estrogen. |
| Ensure proper nutrition: organic low-fat dairy, soy foods, adequate calcium and vitamin D, whole grains, dark leafy green vegetables, nuts, seeds, healthy oils, and fish.
• Avoid being underweight.
• Minimize caffeine intake.
• Reduce animal protein.
• Avoid falls and injuries.
• Get regular annual health checks; laboratory testing and bone-density testing may be appropriate.
• Consider hormone replacement therapy (bio-identical hormones or conventional hormones) if you have several risk factors.
• Take nutritional supplements for bone health. |
| Another study extolled the benefits of a vegetarian diet by finding that women who suffered from fibroids were more likely to have high consumption of red meat and ham and have low consumption of fruits and green vegetables.24
Whole grains such as brown rice, oats, buckwheat, millet, and rye are excellent sources of B vitamins. Whole grains also help the body to excrete estrogens through the bowel. The role of whole-grain fiber in lowering estrogen levels was first reported in 1982. |
Thomson Healthcare, Inc.
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 The best dietary sources of iron are green vegetables, legumes, and meat. Much of the iron ingested in the American diet in the form of enriched breads and cereals is not well absorbed. The average dietary intake of iron in the United States ranges from 10 to 20 mg daily. Some individuals, including adolescents and pregnant and lactating women, may be at risk for iron deficiency. actions and pharmacology
EFFECTS
Iron has putative immune-enhancing, anticarcinogenic, and cognition-enhancing activities.
Antibacterial Effects: The role of iron in resistance to infection is complex. |
Mike Adams, the Health Ranger
See article keywords and concepts |
 Carotenoid
Common Food Source
alpha-carotene
carrots
beta-carotene
leafy green and yellow vegetables (eg broccoli, sweet potato, pumpkin, carrots)
beta-cryptoxanthin
citrus, peaches, apricots
lutein
leafy greens such as kale, spinach, turnip greens
lycopene
tomato products, pink grapefruit, watermelon, guava
zeaxanthin
green vegetables, eggs, citrus
About Polyphenols
Polyphenolic compounds are natural components of a wide variety of plants; they are also known as secondary plant metabolites. |
Gabriel Cousens
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 Spirulina, blue-green algae, chlorella, hemp seeds, olives, durian, all sprouts (including sprouted grains and beans), bee pollen, green vegetables (especially spinach, watercress, arugula, kale, broccoli, brussel sprouts, collard greens, and parsley), powdered grasses, and green super-food powders are examples of relatively high-protein live foods.
ENVIRONMENTAL TOXICITY IN FOODS
Animals concentrate plant foods to form their tissues. |
Caldwell B. Esselstyn, Jr., M.D.
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 Leafy green vegetables, root vegetables, veggies that are red, green, purple, orange, and yellow and everything in between.
• All legumes—beans, peas, and lentils of all varieties.
• All whole grains and products, such as bread and pasta, that are made from them—as long as they do not contain added fats.
• All fruits.
It works. |
Dr. Steve Blake
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 Oxalates occur in some green vegetables.
Some of the minerals in food are unavailable for absorption. These unavailable minerals may be bound with oxalates or phytates that prevent their absorption. Phytates are found in grains and beans and limit the absorption of some of the minerals. Oxalates are found in such vegetables as spinach and beet greens. These foods still provide excellent mineral nutrition, despite a slight reduction in mineral bioavailability.
Sodium
Salt is made of sodium and chloride—salt is essential for life. |
Jonny Bowden, Ph.D., C.N.S.
See book keywords and concepts |
 Foods that contain folate include beans, leafy green vegetables, citrus fruits, beets, wheat germ, and meat. Up to 90 percent of folic acid can be destroyed by many kinds of processing, including cooking, so a raw salad made from dark greens is a good way to go. In addition, most multivitamins have at least 400 meg of folic acid, though Fd like to see more in everyone's diet.
Don't forget that B vitamins work best when they work together. Folic acid is, after all, a B vitamin and it needs its partners—B12 and B6— to effectively carry out its functions. |
Jeffrey M. Smith
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 Or, as Michael Pollan asks is his New York Times Magazine article, "The Great Yellow Hype," why not instead teach "people how to grow green vegetables [that are rich in vitamin A and other nutrients] on the margins of their rice fields, and maybe even give them the seeds to do so? Or what about handing out vitamin-A supplements to children so severely malnourished their bodies can't metabolize beta-carotene?"36 In fact, organizations are successfully doing these. |
Mike Adams, the Health Ranger
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 And someday, when enough sane scientists speak out, this whole system of pharmaceutical medicine will be demolished and replaced with something that actually works to enhance health (like drinking fresh juices from leafy green vegetables and citrus fruits). In the mean time, don't be suckered by over-the-counter medicines. Nearly all of them are laced with toxic chemical additives (such as coloring chemicals and chemical sweeteners), and virtually none of them do anything to actually help the body heal. |
Andreas Moritz
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 There are many types of food that have a slightly bitter taste to them, including lettuce, broccoli, and leafy green vegetables. Yet the bitterness of these foods is well balanced by their natural sweet taste, caused by the sugar-composed carbohydrates. Hence these foods have a cleansing effect but do not poison you.
The natural Indian populations of South America eat potatoes only if there is a scarcity of food. But when they eat them they mix them with clay from the Earth which is known to absorb any toxins that may be left in the potatoes and remove them from the system. |
| Leafy green vegetables contain four times more calcium than whole milk. There is also plenty of calcium in almonds, black molasses, sesame seeds, broccoli, Brazil nuts, millet, oats and citrus fruits. The calcium contained in these foods is readily absorbed by the human digestive system, provided the digestive system functions efficiently. Osteoporosis and osteoarthritis are basically metabolic disorders that are caused by severe congestion and an unbalanced diet/lifestyle, and almost never by insufficient calcium intake. |
| To neutralize the highly acidic phosphate, which could easily burn the delicate kidneys, the body leaches extra amounts of calcium from the bones and teeth and uses whatever magnesium it can obtain from such foods as green vegetables. As mentioned earlier, it takes over two gallons of water to neutralize the acidity of one can of soda. So be kind to your kidneys and substitute water for any soda you may be in the habit of drinking.
The presence of phosphates generates an acidic environment in the body, which literally dissolves bones, leading to osteoporosis and shrinkage of the body frame. |
| Natural foods that contain good amounts of riboflavin include leafy green vegetables, avocados and grains. Alcohol consumption and oral contraceptives tend to cause riboflavin deficiency. Ionic magnesium (see ionic minerals in Product Information at the end of the book) is also greatly beneficial. Since these nutrients need to be absorbed by the digestive tract, having a clogged colon can lead to deficiencies. Supplementing these nutrients while cleansing the intestinal tract can effectively reduce or eliminate the cause of migraines. |
Dr. Steve Blake
See book keywords and concepts |
| Healthy food sources: leafy green vegetables and legumes.
Degradation: easily destroyed by oxygen and heat. Coenzyme form: TetraHydroFolate (THF).
The RDA for folate as expressed in DFE (Dietary Folate Equivalents) is 400 meg per day for adults. A tolerable upper intake level of 1,000 meg per day was established by the Food and Nutrition Board to prevent the masking of vitamin B)2 deficiency. Folate and folic acid are not toxic.
Folate in food can be destroyed by heat, light, and air, as shown in Figure 1-20. |
| Beta-carotene is plentiful in yellow and orange vegetables and fruit. green vegetables also are rich in beta-carotene; the colorful pigments are masked by the green chlorophyll. Some of the other carotenoids that can be converted into retinal include alpha-carotene and beta-cryptoxanthin. Some carotenoids that cannot be converted into retinal are lycopene (from tomatoes) and lutein. All carotenoids have antioxidant activity.
Vitamin A and Night Vision
Vitamin A is needed by the retina of the eye for vision. The retina is located at the back of the eye. |
| However, since leafy green vegetables are the primary source of vitamin K, this protective effect could be from other nutrients, such as the calcium or magnesium in green leafy vegetables.
Three glutamic acid residues
Vitamin K helps convert three glutamic acid residues so that osteocalcin can bind calcium in bones.
Figure 6-2 Vitamin K and bone mineralization.
Deficiency of Vitamin K
Healthy adults rarely have a deficiency of vitamin K. Adult deficiency is normally not seen unless there is liver disease or if anticoagulant drugs are being used. Vitamin K is abundant in food. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 Our recommendations:
ž Lutein: Found in spinach, leafy green vegetables, and corn, lutein seems to improve the health of your eyes by preventing oxidative damage to your retina. You can also take it in supplement form at 6 to 30 milligrams daily.
ž Vitamin C: Research shows that people who eat more fruits and vegetables (which contain vitamin C and other bioflavonoids) are less likely to develop eye conditions than those who eat fewer. |
Dr. Steve Blake
See book keywords and concepts |
| Leafy green vegetables.
(d) Fish.
10. Large doses of vitamin K are:
(a) Very toxic.
(b) Toxic.
(c) Slightly toxic.
(d) Not toxic.
Test: Part Two
Do not refer to the text when taking this test. A good score is at least 18 (out of 25 questions) correct. Answers are in the back of the book. It's best to have a friend check your score the first time, so that you won't memorize the answers if you want to take the test again.
1. The storage form of vitamin A in the liver is:
(a) Carotenoids.
(b) Retinol.
(c) Retinyl palmitate.
(d) Retinal.
2. |
Elaine Magee
See book keywords and concepts |
 Lutein, an antioxidant found in avocados, oranges, and most leafy green vegetables, appears to protect against colon cancer, especially tumors in the large intestine and in people who developed tumors when they were young, according to a recent University of Utah School of Medicine study. Even after the researchers adjusted for dietary fiber (which otherwise might contribute to the results of the study), more lutein was associated with less colon cancer. |
Jonny Bowden, Ph.D., C.N.S.
See book keywords and concepts |
| MSM is present in small amounts in foods, including milk, garlic, onion, and green vegetables. But heat and processing can destroy the MSM content, leaving us with suboptimal levels. In fact, borderline deficiency of MSM is common among Americans.
MSM can reduce pain. It's an effective natural analgesic and anti-inflammatory. It blocks the transmission of impulses in nerve fibers that carry pain signals, and it decreases pain by changing collagen linkages, which reduces scar tissue. Studies in laboratory animals showed less degenerative change of knee joints in those whose diet included MSM. |
James Dowd and Diane Stafford
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 Too few green vegetables and fruits
Studying your answers to the food survey will spotlight your own problem areas. Consider the following example of a typical American eating pattern, and you can see how the dietary flaws cause trouble.
In this typical American menu, acid reigns.
DIETARY ACID-BASE EXAMPLE: THE TYPICAL AMERICAN DIET
Acid Foods
Cereal
H
?
?
? ? ?
Total
1 x 8 =
8
Bread
0
?
?
?
Total
3 x 2 =
6
Pasta
S
?
?
?
?
?
Total
1 x 7 =
7
Meat/Fish a
?
?
?
?
Total
2 x 9 =
18
Beans
?
?
?
?
?
?
Total x 4 =
Nuts
?
?
?
?
?
? |
Ann N. Martin
See book keywords and concepts |
 Natural sources of magnesium are wheat germ, molasses, cod, carp, halibut, shrimp, green vegetables, and nuts.
Manganese Manganese aids in cell function, and promotes cartilage and bone growth. Manganese deficiencies may result in poor growth, and problems with the joints and discs. Natural sources of manganese include bran, peas, spinach, oatmeal, and seaweed.
Molybdenum Molybdenum, a rather rare mineral that is in minute concentrations in all plant and animal tissue. Molydbenum promores normal growth, and healthy teeth and gums. Possible results of molybdenum deficiencies are unknown. |
Ann M. Coulston and Carol J. Boushey
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 Green vegetables, red meat and colon cancer: Chlorophyll prevents the cytotoxic and hyperproliferative effects of haem in rat colon. Carcinogenesis 26, 387-393.
276. de Vogel, J., Jonker-Termont, D. S., Katan, M. B., and van der Meer, R. (2005). Natural chlorophyll but not chlorophyl-lin prevents heme-induced cytotoxic and hyperproliferative effects in rat colon. J. Nutr. 135, 1995-2000.
277. Seeram, N. P., Adams, L. S., Zhang, Y., et al. (2006). |
| There is compelling evidence to justify support for a randomized prospective clinical trial to test the effect of consuming major food sources of magnesium, such as whole grains, nuts, and leafy green vegetables, on the development of type 2 diabetes in a high-risk population [116]. In the most recent Dietary Reference Intakes (DRIs) for magnesium, the Recommended Dietary Allowance (RDA) value for magnesium for women over 50 years of age is 320 mg/day and 420 mg/day for men in the same age group [115]. |
| Low-GI foods, such as mature beans and green vegetables, elicit less of a glycemic response than high-GI foods, such as potatoes and ready-to-eat cereals. Independent of weight loss, diets composed of low-GI foods increase insulin sensitivity [145, 146] and decrease total serum cholesterol [146] and LDL-C [145] in people with type 2 diabetes. LDL-C decreased 6% more in subjects following a low-GI diet compared to a high-GI diet [145]. |
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