The ABC List Of The Healthiest Vegetables: S for Spinach, Squash, Sweet Potatoes and Swiss Chard
Healthiest Foods on Earth: Vegetable Series Beginning with the Letter S
The ABC List Of The Healthiest Vegetables: S for Spinach, Squash, Sweet Potatoes and Swiss Chard. Today’s post of the ABC’s Of Healthiest Vegetables, also known as the Healthiest Foods On Earth: Vegetable Series Beginning With The Letter S – is all about SPINACH, SQUASH, SWEET POTATOES AND SWISS CHARD. SPINACH is critical for building strong bones and contains flavonoids that function as both an antioxidant and anticancer agents, SQUASH contains compounds that protect the eyes against macular degeneration and other visual problems, SWEET POTATOES promote gut health, supports healthy vision, and are packed with medicinal benefits, and SWISS CHARD helps maintain a healthy blood pressure, provides a major boost for bone and optimal eye health. Pretty cool, huh?
In this 150 Healthiest Foods on Earth Series, I’ll be featuring vegetables that are packed with nutrients, vitamins and antioxidants – all of which are great for your health. Based off the book by Jonny Bowden, these featured vegetables are a recipe for healthy living that hopefully everyone will take to heart like I have. You’ll be amazed at how eating the right foods is just like having a pharmacy in your fridge and pantry.
If you missed any of the previous vegetables, read up on them here at the ABC LIST OF THE HEALTHIEST FOODS. Enjoy
SPINACH
Spinach is loaded with vitamin K and D, calcium and magnesium. Vitamin K is critical for building strong bones, and it activates a compound called osteocalcin, which anchors calcium molecules inside the bone. I cup of fresh spinach provides 200% of daily value of Vitamin K.
Spinach also contains Vitamin A, manganese, folic acid, magnesium, iron, Vitamin C, and an anti-inflammatory compound called quercin. There are 13 different compounds in spinach, called flavonoids, that function as both an antioxidant and anticancer agents. Spinach extract has been shown to slow down cell division in stomach cancer cells and reduce skin cancers.
Studies have shown the more spinach women ate, the less the incidence of breast cancer. For men, a carotenoid in spinach fights prostate cancer in two different ways. There’s a spinach compound called neoxanthin, which causes prostate cancer cells to self destruct. It also prevents the replication.
Spinach is also a great source of Vitamin C which are great antioxidants that prevent cholesterol from oxidizing. Oxidized cholesterol can stick to and build up in blood vessels, ultimately contributing to the blocking of arteries, heart attacks and strokes.
1 cup of spinach gives you plenty of Vitamin C and beta-carotene to prevent these complications, along with 294 daily value of Vitamin A. Contains folic acid (prevention of heart disease, stroke and dementia), magnesium (lowers high blood pressure and protect against heart disease).
Spinach also helps prevent colon cancer because its Vitamin C and beta-carotene help protect the colon cells from the effects of free radicals.
Spinach has iron which is great for menstruating women. It also contains lutein, a carotenoid that protects against eye disease.
Remember Popeye? He knew what he was doing when it came to that can of spinach.
SQUASH (winter and summer)
SUMMER SQUASH (zucchini, crookneck, pattypan) is high in heart healthy potassium. 1 cup cooked squash gives you 3x the amount in a typical supplement. Also contains Vitamin A, beta-carotene, 4000 mc of lutein and zeaxanthin (protects the eyes against macular degeneration and other vision problems).
WINTER SQUASH (acorn, butternut, spaghetti to name a few), high in carbohydrate content. Acorn squash – 1 cup cooked has 9g of fiber, 115 calories, 896 mg potassium, 2 mg of iron. Spaghetti squash – has 42 calories per cup, 2.2 mg fiber and less potassium and Vitamin A. Butternut squash – 22,868 IU’s Vitamin A per cup, high in beta-carotene and beta-cryptoxanthin (a carotenoid that may lower the risk of developing lung cancer). Also rich in Vitamin A, which is good for smokers (Vitamin A deficiency) and a great immune system simulator.
Squash can help with weight loss because its high in water content. It gives you a nice amount of fiber for a low number of calories. Plus high fiber diets lower the risk of heart disease and cancer.
SWEET POTATOES
Sweet potatoes are a starchy carbohydrate that is high in fiber and rich in antioxidants from the carotenoid family, especially beta-carotene. Loaded with Vitamin A, heart healthy potassium, and some calcium. Also contains quercetin, an anti-inflammatory, and cholorogenic acid (antioxidant). A medium size baked sweet potato has only 103 calories.
Two types of sweet potatoes: Moist (orange flesh) and dry (yellow flesh).
Best part of the potato with the most fiber – the skin.
Try switching your regular white potato with a sweet potato – its way better for you.
SWISS CHARD
1 cup cooked chard has 4g of fiber, more than 100 mg of calcium, 961 mg of potassium, more than 30 mg of Vitamin C. More than 10,000 IU’s of Vitamin A, more than 6000 beta-carotene, 19,000 mc of lutein and zeaxanthin, plus only 35 calories.
Red Chard (in most grocery stores) – quick cooking. Don’t over cook it because it will lose it’s nutritional value.
So there you have it – your letter “S” list of the healthiest foods in the world. Enjoy and cheers to great health 🙂