Foods With Super-Healing Powers (3)

Cabbage

Cabbage is a powerhouse source of vitamins K and C. Just one cup supplies 91 percent of the recommended daily amount for vitamin K, 50 percent of vitamin C, good amounts of fiber, and decent scores of manganese, vitamin B6, folate, and more—and it'll only cost you about 33 calories. Calorie for calorie, cabbage offers 11 percent more vitamin C than oranges.

Cabbage contains high levels of antioxidant sulforaphanes that not only fight free radicals before they damage DNA but also stimulate enzymes that detoxify carcinogens in the body. Researchers believe this one-two approach may contribute to the apparent ability of cruciferous vegetables to reduce the risk of cancer more effectively than any other plant food group. Numerous studies point to a strong association between diets high in cruciferous vegetables and a low incidence of lung, colon, breast, ovarian, and bladder cancers.

Cabbage builds strong bones, dampens allergic reactions, reduces inflammation, and promotes gastrointestinal health. Cabbage is routinely juiced as a natural remedy for healing peptic ulcers due to its high glutamine content. It also provides significant cardiovascular benefit by preventing plaque formation in the blood vessels. In Chinese medicine, cabbage is used to treat constipation, the common cold, whooping cough, depression and irritability, and stomach ulcers. When eaten and used as a poultice, as a dual treatment, cabbage is helpful for healing bedsores, varicose veins, and arthritis.

How much: The more cabbage you can include in your diet, the better. A study of Polish women found that those who ate at least four servings of cabbage per week as adolescents were 72 percent less likely to develop breast cancer later in life than their peers who consumed only one weekly serving or less.

Tips: Try raw sauerkraut. It has all the health properties of cabbage, plus some potent probiotics, which are excellent for digestive health.
Use the whole cabbage; the outer leaves contain a third more calcium than the inner leaves.

Both are nutritional stars, but red cabbages are far superior to the white variety, with about seven times more vitamin C and more than four times the polyphenols, which protect cells from oxidative stress and cancer.

Broccoli

You'll find it difficult to locate another single food source with as much naturally occurring health-promoting properties as broccoli. A single cup of steamed broccoli provides more than 200 percent of the RDA for vitamin C (again, more than oranges), nearly as much of vitamin K, and about half of the daily allowance for vitamin A, along with plentiful folate, fiber, sulfur, iron, B vitamins, and a whole host of other important nutrients. Calorie for calorie, broccoli contains about twice the amount of protein as steak—and a lot more protective phytonutrients.

Broccoli's phytochemicals fight cancer by neutralizing carcinogens and accelerating their elimination from the body, in addition to inhibiting tumors caused by chemical carcinogens. Studies show evidence that these substances help prevent lung and esophageal cancers and may play a role in lowering the risk of other cancers, including gastrointestinal cancer.

Phytonutrients called indoles found in broccoli help protect against prostate, gastric, skin, breast, and cervical cancers. Some research suggests that indoles also protect the structure of DNA and may reduce the risk of prostate cancer. Extensive studies have linked broccoli to a 20 percent reduction in heart disease risk. In Chinese medicine, broccoli is used to treat eye inflammation.

How much: If you can eat a little broccoli every day, your body will thank you for it. If you can't swing it, aim for eating it as regularly as possible. Like many other vegetables, broccoli provides fantastic nutrition both in its raw form and when it's properly cooked. Cooking reduces some of broccoli's anticancer components, but lightly steaming it will preserve most of the nutrients. Broccoli is available fresh year-round in most areas, but if you can't find it where you live, frozen broccoli is a good substitute.

Tip: Steaming or cooking broccoli lightly releases the maximum amount of the antioxidant sulforaphane.

Kale

Kale is highly nutritious, has powerful antioxidant properties, and is anti-inflammatory. One cup of cooked kale contains an astounding 1,328 percent of the RDA for vitamin K, 192 percent of the RDA for vitamin A, and 89 percent of the RDA for vitamin C. It's also a good source of calcium and iron.

Kale is in the same plant family as broccoli and cabbage, and, like its cruciferous cousins, it contains high levels of the cancer-fighting compound sulforaphane, which guards against prostate, gastric, skin, and breast cancers by boosting the body's detoxification enzymes and fighting free radicals in the body. The indoles in kale have been shown to protect against breast, cervical, and colon cancers. The vitamin K in kale promotes blood clotting, protects the heart, and helps build strong bones by anchoring calcium to the bone. It also has more antioxidant power than spinach, protecting against free-radical damage. Kale is extra rich in beta-carotene (containing seven times as much as does broccoli), lutein, and zeaxanthin (10 times the amount in broccoli). In Chinese medicine, kale is used to help ease lung congestion.

How much: Like cabbage, the more kale you can eat, the better. A daily serving is ideal. Eat it as much as you can, as long as you can find it fresh at your local grocery or farmers market. In some areas, it's available all year; in others, it only makes an appearance during summer and fall.
Tips: Kale's growing season extends nearly year-round; the only time it's out of season is summer, when plenty of other leafy greens are abundant.
Steam or sauté kale on its own, or add it to soups and stews. Cooking helps tenderize the leaves.

Kale is also a great addition when it's blended in fruit smoothies or juiced with other vegetables.

Dandelion

The same pesky weed known for ruining lawns has a long history of being used as a healing herb in cultures around the globe. One cup of raw dandelion greens provides 535 percent of the RDA of vitamin K and 112 percent of the RDA for vitamin A. Dandelion greens are also a good source of vitamin C, calcium, iron, fiber, and potassium. Among all foods, it's one of the richest sources of vitamin A; among all green vegetables, it's one of the best sources of beta-carotene.

Dandelion has been used for centuries to treat hepatitis, kidney, and liver disorders such as kidney stones, jaundice, and cirrhosis. It's routinely prescribed as a natural treatment for hepatitis C, anemia, and liver detoxification (poor liver function has been linked to numerous conditions, from indigestion and hepatitis to irritability and depression). As a natural diuretic, dandelion supports the entire digestive system and increases urine output, helping flush toxins and excess salt from the kidneys. The naturally occurring potassium in dandelions helps prevent the loss of potassium that can occur with pharmaceutical diuretics.

Dandelion promotes digestive health by stimulating bile production, resulting in a gentle laxative effect. Inulin, a naturally occurring soluble fiber in dandelion, further aids digestion by feeding the healthy probiotic bacteria in the intestines; it also increases calcium absorption and has a beneficial effect on blood sugar levels, therefore being useful in treating diabetes. Both the dandelion leaves and root are used to treat heartburn and indigestion. The pectin in dandelion relieves constipation and, in combination with vitamin C, reduces cholesterol. Dandelion is excellent for reducing edema, bloating, and water retention; it can also help reduce high blood pressure. On top of all that, dandelion contains multiple antidiarrheal and antibacterial properties.

In Chinese medicine, dandelion is used in combination with other herbs to treat hepatitis and upper respiratory tract infections such as bronchitis and pneumonia. The sap from the stem and root is a topical remedy for warts. Imagine—all this from a lowly weed!

How much: How much dandelion to incorporate into your diet boils down to two factors: availability and personal preference. Dandelion greens are considered a specialty item in some areas and therefore can be difficult to find. They also have a pungent taste, and people tend to love or hate the flavor. If you can find fresh dandelion greens and you enjoy the taste, make them a regular part of your diet.

Tips: Use the root in soups or sauté it on its own.
If the raw leaves are too bitter for you, try them lightly steamed or sautéed.

Source: Health.msn.com

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Foods With Super-Healing Powers (1)

Foods With Super-Healing Powers (2)