Vegetable Benefits

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When I eat at Genghis Grill you can almost always find these two things in my bowl:  Carrots & Broccoli.  Everything else kind of changes from day to day, but those are typically a given.  My task for today is to talk about the health benefits of eating my favorite vegetables.

The Health Benefits From Eating Carrots

1.  Improved Vision
Western culture’s  understanding of carrots being ‘good for the eyes’  is one of the few we got right. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.
Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.

2.  Cancer Prevention
Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Researchers have just discovered falcarinol and falcarindiol which they feel cause the anticancer properties.
Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot eating mice.

3.  Anti-aging
The high levels beta-carotene act as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells.

4.  Health Glowing Skin (from the inside)
Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, uneven skin tone.

5.  A Powerful Antiseptic. 
Known by herbalists to prevent infection. They can be used on cuts shredded raw or boiled and mashed.

6.  Beautiful Skin (from the outside)
Carrots are used as an inexpensive and very convenient facial mask.  Just mix grated carrot with a bit of honey.

7.  Prevent Heart Disease
Studies show that diets high in carotenoids are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein. The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots  binding with bile acids.

8.  Cleanse the Body 
Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibres present in carrots help clean out the colon and hasten waste movement.

9.  Healthy Teeth and Gums
It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or tooth paste.  Carrots stimulate gums and  trigger a lot of saliva, which being alkaline, balances out the acid forming, cavity forming bacteria.  The minerals in carrots prevent tooth damage.

10.  Prevent Stroke
From all the above benefits it is no surprise that a  Harvard University study, people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or more.

The Health Benefits From Eating Broccoli

1.  Nervous System
Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.

2.  Blood Pressure
Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

3.  Vitamin C
One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.

4.  Bone Health
Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

5.  Sun Damage
Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.

6.  Immune System
One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.

7.  Cancer Prevention
Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.

8.  Diet Aid
Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

9.  Eye Health
Studies have shown that the carotenoid lutein helps prevent age-related macular degeneration and cataracts, as well as possesses anti-cancer effects. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision.

10.  Heart Health
The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.





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