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	Super Foods Part 3 The Super Vegetables by Dr. John H Maher, A.B.A.A.H.P. Doctors for Nutrition
Astrology, Tarot, and Self Improvement for the New Age.

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Super Foods
Part 3
The Super Vegetables
by Dr. John H Maher, A.B.A.A.H.P.

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The More Familiar Super Greens: Spinach, Kale and Parsley

When I was a boy "eat your spinach" was a not uncommon exhortation by both my mother and "Popeye the Sailorman", though today I think some might consider such force feeding well nigh near child abuse!

The dark green leafies, spinach, kale and parsley, are also treasure troves of vitamins, minerals, carotenes and chlorophyll, the great detoxifier. (That is why parsley and chlorophyll are used in natural breath fresheners!) Of particular note are, folic acid (vitamin B9), vitamin K, calcium, iron , and potassium, and the antioxidants lutien and zeaxanthin.

According to the USDA, folic acid is the most common dietary vitamin deficiency in the U.S., being deficient in 3 out of 4 diets. Indeed, only recently have we become generally aware that folic acid deficiency is the usual cause of the unfortunately not uncommon neuro tube birth defects. And many medications, including birth control pills and estrogen, increase the need for folic acid! (Nutritional Science News, Sept. 2001, Vol6, No. 9; p.338)

Green leafy vegeatables are well known as being high in bone building calcium, but did you know that Vitamin K is needed for strong bones, too? The Farmingham Health Study showed that those with the highest vit. K intake had three times less hip fractures from osteoporosis! (Analyst 1988:113:393-7).

In Japan vit. K is approved as a drug to treat osteoporosis! Fewer yet realize that a recent analysis of published research on vit K concluded " a substantial part of the population is mildly deficient in vitamin K, and at the later stages this deficiency may contribute to (not only) increased bone fracture risk, (but) arterial calcification and cardiovascular disease, (too)." - Hematol Oncol Clin Noth Am 2000 Apr:14(2):339-53

Popeye sang "I'm strong to the finish 'cause I eats me spinach". This was mostly thought related to its rich iron content, which is also true of kale and parsley. Today, with our high sodium, high protein, high processed food diets, we are even more in need of the alkaline ash minerals, especially potassium, found so predominately in the super greens.

These minerals act as a buffer to neutralize excess acid. If not present in sufficient quantities, the body "steals" these much mineral needed buffers from our bones, and thus such deficiencies are thought to be a leading cause of osteoporosis. (American Journal of Clinical Nutrition 2001:73, pp 118-122)

The discovery that there is a whole class of micro nutrients, called phytonutrients, that were not vitamins, minerals nor fiber, but had dynamic health enhancing effect, is a big part of the reason the major health agencies recommend a minimum of 5 different fruits and vegetables daily.

One such class of phytonutrients are the antioxidant carotenes, of which the pro vitamin A beta carotene is the most familiar. However, though the dark green leafies are a rich sources of beta carotenes, there are numerous non-vitamin A carotenes found in these foods as well.

Two of the most researched are lutien and zeaxanthin. According to Health Sense, August 2000, Vol. VI, issue 8, numerous studies show that maintaining sufficient levels of lutien and zeaxanthin, the only carotenoid antioxidants active in the retina of the eye, can prevent macular degeneration and cataracts, two leading causes of age related blindness, and preserve youth visual sensitivity.

High consumption of green leafy vegetables containing lutien and zeaxanthin were determined to be the protective agents that explained the low incidence of lung cancer in Fiji were 80% of the men smoke! (Int. J. Cancer: 63, 18-23 (1995)). The February 2000 edition of the American Journal of Clinical Nutrition linked lutien to a 17% reduction in colon cancer risk.

Non-Green Super Carotenoids: Carrots and Tomatoes

There are two more carotenoid super foods we must mention, namely carrots and tomatoes.

Carrots are well known for their pro-vitamin A beta-carotene content, the abundance of which is responsible for their bright orange color. In 1992, Caragay listed carrots in the top section of his "Possible Cancer-Preventing Food and Ingredients" pyramid.

Tomatoes turn bright red because of the phytonutrient pigment called lycopene. Lycopene has drawn attention because of its link in lowering the risk of lung and prostate and cancer (Jrnl Nat Cancer Inst,12/6/95).

Says S. K. Clinton, M.D, Ph.D., of the Dana Farber Cancer Institute, "The data strongly suggest that tomato products should be a component of a healthy dietary pattern that includes at least five servings of fruits and vegetables a day"

The Cruciferous Vegetables

When it comes to cancer fighting, the real champs may be the cruciferous vegetables. Cruciferous vegetables contain detoxifying phytonutrients with rather unfamiliar names like isothiocyanate, sulphoraphane and indole -3 carbinol, or IC-3 for short.

These plant micronutrients work by speeding up the production of enzymes, especially in the liver, with which our bodies convert toxic, mutagenic, cancer causing substances into less harmful, even beneficial substances. (Medical Committee for Aging Research and Education, Issue 2, Abstracts,:p.5)

The 2000 January 5th issue of the Journal of the National Cancer Institute proclaims that the cruciferous vegetables, such as broccoli, cauliflower, cabbage and Brussels Sprouts, substantially lower the risk of prostate cancer in men. Numerous studies also suggest a protective role in uterine, cervical and breast cancer in women as well (Cancer Chemother Pharmacol,1991;28:255-8).

Enchanted Spirit assumes no liability for health care recommendations or treatments discussed by individual authors whose work is published on our website.

The information here is offered to help in your research and investigation of possible ways to manage your own health care issues. Common sense as well as solid professional advice from your own trusted medical care specialist or personal holistic health care practitioner should always be part of managing your health care choices.

Dr. John H Maher, A.B.A.A.H.P.
V.P. of Education and Programs
Doctors For Nutrition, Inc.
drjmaher@cts.com

Dr Maher has practiced alternative medicine for 25 years. In May of '99 he co-founded of Longevity Resources International. Since then he has functioned as Editor of the Longevity News and provided the text for the Wellness Resource Community web site.

Dr Maher holds a post graduate faculty position for the New York Academy of Anti-Aging which endeavors to prepare doctors and other professionals who need to qualify for their certification by the American Board of Anti-Aging Health Professionals (ABAAHP).

He is currently Vice President of Education and Programs for Doctors For Nutrition, Inc.(Doctors for Nutrition)

Learn how to naturally lower your risk of Alzheimer's, Osteoporosis, Heart Disease, Impotence, and Cancer and maintain youthful muscles, skin, sex drive and energy! Longevity Resources Int'l offers a monthly anti-aging, health and fitness study course you implement at home. Edited by antiaging and nutritional specialists, the program is designed to assist you in creating your own personalized anti aging program.

The American Academy of Anti Aging Medicine (A4M) predicts 50% of all baby boomers alive and well today will celebrate their 100th birthday with physical and mental faculties intact. The doctors at LRI will show you how to best insure your inclusion in that fortunate group of those who enjoy 100 year "health spans". Babyboomers desiring beauty, bodybuilding, health diets, natural hormones, muscle growth, weight loss, antiaging foods nutrition exercise, vitamins, seniors with osteoporosis, prostate, sexuality, and menopause concerns, and heart diseases.

Rx for Wellness
Greens First
Doctors for Nutrition

Methods and means cannot be separated from the ultimate aim.
~ Emma Goldman ~
Born June 27, 1869

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Enchanted Spirit is a non-denominational spiritual center of healing, support, self-improvement, personal guidance, education and writing. We publish multi-media works of New Age thought and information to encourage serenity and growth in individual life choices, advance the universal search for life's meaning, and promote tolerance for positive ideas from all philosophies and religious traditions, believing as we do that truth is where you find it.

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Last updated July 6th, 2004

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Journalution: Journaling to Awaken Your Inner Voice, Heal Your Life and Manifest Your Dreams
By
Sandy Grason