Spring is finally upon us and that means we are privy to the extraordinary treats of earth’s blossoming bounties. The local markets are bustling with farmers from across the state and each week provides an even bigger variety of fruits and vegetables which not only tantalize our taste buds but infuse us with nutrients to heal our bodies. Webster Dictionary defines the word “heal” as “to make sound or whole.” Therefore, let’s explore how nature nourishes the body to complete wellness.
Many of us grew up with our parents constantly reminding us to eat our vegetables. If you were like me, you hated most items in the vegetable category of the food pyramid and you were particularly disgusted if it were green, orange, or yellow. But now that we have advanced past those years of immaturity, we must now embrace these foods as the natural healers for which they were created.
For example, broccoli contains phytochemicals such as beta carotene. Our bodies convert beta carotene to Vitamin A which is important for healthy skin, our immune system, and good eye health and vision. Broccoli is also an excellent source of calcium, iron, and fiber. Calcium strengthens our bones, iron keeps us from feeling tired secondary to anemia, and fiber helps move food through our digestive system, thereby preventing constipation. Another essential vitamin found in broccoli is Vitamin K and without this particular vitamin our bodies would not clot properly, causing excessive bleeding from something as simple as a paper-cut. Who would have thought that those tiny “trees” would be so important to sustaining our bodies on a daily basis?
Let’s next consider what some may call rabbit food, carrots. This yummy orange delicacy contains the highest source of Vitamin A found in a food substance and acts as an antioxidant. Antioxidants prevent or delay some types of cell damage and can either be from man-made or natural substances. There is research to support that antioxidant containing foods like carrots can help prevent cancer. Carrots are also a good source of Vitamins B and C. Raw carrots are an excellent source of potassium as well.
Other important vegetables include beets and green, leafy plants such as kale or collards. I could not have fathomed eating beets as a child but as an informed adult, I must say that this hearty veggie impressed me. It has a slightly sweet taste to the palate and does wonders for our bodies by detoxifying the liver. Liver health is essential because without it, we could not survive. The liver removes harmful substances from our blood, stores some vitamins and iron and functions in a host of other ways as well. Not only do beets help our liver work better, they also provide Vitamins A and C, calcium, iron, and fiber.
If you hail from the South as I do, you probably have had your share of collard greens but had no idea of how good they were for you. One cup of cooked collard greens is only 63 calories. However, if we are cooking them the traditional Southern way by loading the pot with fatback and ham-hock, we are diminishing the awesome benefits of this traditional dish and we have increased the caloric content. Collards are high in Vitamins A, K, C, fiber, iron, protein and many other vitamins and minerals. This super food can be traced back to Africa and Brazil.
So why are so many people on the berry bandwagon lately? Berries are loaded with antioxidants that target free radicals and actually contain the highest source of antioxidants than any food source. These antioxidants are important in fighting diseases such as cancer, diabetes, heart disease, and lowering cholesterol. Berries are enriched with vitamins and minerals like calcium, magnesium, and zinc. Any variety of berries such as blackberries, blueberries, raspberries, or gooseberries will be a boost to our health.
Interested in improving digestion and circulation? Try eating citrus fruits such as clementines, grapefruits, or lime. These acidic fruits act as detoxifying agents. To liven up boring salads, top them with these slightly tart fruits.
As we can see, nature has provided us everything that we need to keep our bodies functioning in peak condition. Everyday our goal should be 5-9 servings of fruits and vegetables, exercise, and the absence of cigarettes. Those three recommendations are less expensive than colon cleanses and supplements and should be an integral part of our lifestyle modification plan.
Yours in Service,
Denise Hooks-Anderson, M.D.
Assistant Professor
SLUCare Family Medicine
yourhealthmatters@stlamerican.com
