Highwood Highlights No. 19. October 2008
Vegetables and Health. In this newsletter we are going to explore specific health properties of different vegetables. We will be discussing vegetables from the culinary point of view rather than the botanical point of view (cucumbers and pumpkins are botanically fruits). For most of the health benefits we are going to list, we have scientific research references available. However, due to space constraints references are being left out. We are focussing on oral use of the vegetables rather than poulticing and other external applications.
Common vegetable families are: Beet, Brassica (Cabbage or Cruciferous), Cucumber, Lettuce, Nightshade, Onion, Parsley, Aquatic and Morning Glory (Convolvulaceae).
Members of the beet family include Beetroot, Silverbeet, Spinach and Sugar Beet. Beetroot is one of the three "kings of the anti-cancer brigade". Specifically there is research evidence that it is active against cancers of the colon, lung and skin. Spinach, due to its Lutein and Zeaxanthin content, is excellent to prevent and treat Age-Related Macular Degeneration, which is the commonest cause of blindness in Australia. Spinach is also active against cancers of the cervix, colon and prostate.
The Brassica or Cabbage family is a large family and includes Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Chinese Broccoli, Choy Sum, Daikon, Kale, Kohlrabi, Mustard Greens, Radish, Rutabaga, Turnip and Watercress. The whole family has anti-cancerous properties. Broccoli is another king of the anti-cancer trio. It is helpful for cancers of the bladder, breast (due to the ability of its constituent - Indole-3-Carbinol - to increase the excretion of the form of estrogen (2-hydroxyestrone) linked to breast cancer), colon, ovary, prostate, stomach and lung as well as for melanoma and leukaemia (due to the sulforaphane content of broccoli). Broccoli sprouts have twenty times the amount of sulforaphane content compared to the adult plants. Watercress is good for lung and prostate cancer. The brassica family has a mild thyriod suppressing effect and so large amounts can be useful for people with an overactive thryoid and conversly, should be avoided (i.e. large amounts avoided) by those with an underactive thyroid.
The cucumber (gourd) family includes Cucumber, Pumpkin, Summer Squash, Winter Squash, Zucchini and Bitter gourd (bitter melon). Bitter melon is especially good for diabetics. Pumpkin and squash are active against prostate cancer due to their high carotenoid content.
Nightshade family members: Capsicum, Eggplant, Potato and Tomato. Three of these are fruits from the botanical point of view. Tomato would be the most controversial, however, most people use tomato as a vegetable from the culinary point of view. Tomatoes contain high amounts of lycopene. Research suggests that tomatoes are protective for all forms of gastro-intestinal cancer, including the mouth, pharynx, stomach, oesophagus and colon. They are also useful in fighting prostate cancer. Capsicum (bell pepper) and potato are high in vitamin C. Potato is very useful as a poulticing agent externally. There is some suggestion that Eggplant is useful in the treatment of epilepsy, though this is anecdotal at this stage.
The onion family includes Chives, Onions, Leeks and Garlic. Only one gram a day of garlic significantly reduces the risk of all three of the main killers of Australians, namely, heart disease, cancer and stroke. Specific cancers where there is research regarding garlic's benefits include bladder, breast, colon, duodenal, oesophageal, leukaemia, liver, lymphoma, prostate, skin and stomach. Onion is a multi-talented vege. It is anti-hypertensive, anti-diabetic, anti-asthmatic, and anti-osteoporotic. It is also a general lung tonic and helpful for many lung conditions other than asthma.
The parsley family consists of carrots, parsnips, fennel, celery and parsley. Celery may lower Blood Pressure in Hypertension patients (due to the 3-n-Butyl Phthalide content of Celery). You will need to eat or juice about four sticks of celery per day to get the needed amount. Parsley is rich in B vitamins and iron. Chopped parsley mixed with lemon juice is a good source of iron.
Aquatic-Vegetables are varies forms of algae such as Nori, Chlorella, Kelp, Kombu and Wakame. Also Spirulina. These vegetables are very strong nutritionally and high in minerals. Kelp is known to assist in lowering blood pressure.
Morning Glory (Convolvulaceae) family of vegetables consists of the various types of sweet potato. Consumption of sweet potato assists in the maintenance of normal blood sugar and cholesterol levels.
Highwood Testimonial:
The following is a testimonial from Violet that we have on file for public release: "Thank you for the encouragement and for caring about me by all the staff. I arrived worse for wear and leave with my spirit and health renewed. I feel I could overcome everything that challenges me now. When I arrived 100m was the most I could walk, now I can walk for 1 1/2 hours" We contacted Violet a couple of months after discharge to see how she was going and she replied: "Thank you for your email, everything is going absolutely fantastic. I have continued to cook and eat vegan style, swim laps every morning, and walk our dog Suzie in the afternoon, aqua fitness classes three times a week. There is one ongoing challenge getting to bed early... Praise be to God, there are many great things happening in my life, I teach my older son Randall vegan cooking, thanks to the recipe book I purchased at Highwood. My husband and young son Jake also eat my vegan food, and in addition have joined the pool with me to get fit and healthy as a family."
Charitable Matters. Highwood is a charitable, non-profit organisation and has a "Guest Charity Fund" used to support health guests who are financially disadvantaged and who are in need of treatment. If you are interested in donating to this fund please phone 03 5963 7011. By the way, Highwood is also looking for a car in good condition (to pick up health guests from the airport and for general use) and a new ride on mower - if anyone has a "spare" one!
Highwood Highlights is a brief and simple message sent out monthly by Highwood Health Centre, www.naturalhealthretreat.com.au www.highwoodcollege.org (03 5963 7011). To subscribe send an email to highwood@australis.net with "subscribe" in the subject line. To unsubscribe, send an email with "unsubscribe". Please send other email correspondence for Dr. Bird to birddavid777@yahoo.com as the Highwood newsletter email address is checked infrequently.