The benefit of eating greens
Leafy greens contain dietary fiber, omega 3 fats, vitamins, minerals and an arsenal of phytonutrients including beta-carotene, lutein and zeaxanthin. Certain leafy greens such as chard, kale, cabbage, bok choy, romaine, beet greens, dandelion greens, and spinach are all superstars in nutrition that should be a mainstay in all anti-cancer diets. They can easily be steamed, sauteed as a side dish, added to salads, soups and stews, run through a masticating juicer or blended into smoothies.
Making a side dish with greens
A simple recipe for cooking with greens is to lightly saute them until wilted using extra virgin olive or coconut oil, add salt and pepper and a squeeze of lemon or lime juice, or balsamic vinegar upon serving.
Using the greens from your root vegetables
such as carrots, radishes, beets and turnips. They are much higher in vitamin A, C and K and antioxidants than the root vegetables obtained from them and can be added to soups and stews, juiced, or sauteed.
Kale- is a rich source of organosulfur compounds, which have been shown to reduce the risk of many cancers, especially one of the most deadly forms, colon cancer. The cancer-protective compounds in kale have thus been the subject of intense research, particularly their role in blocking the growth of cancer cells and inducing cancer cell death (apoptosis). Kale is one of the most nutrient dense foods that you can eat. It is packed with vitamins and minerals, especially high in vitamins A, C, B6, and K and is a standout for antioxidants (especially carotenoids and more than 45 different flavonoids) including beta-carotene, lutein, zeaxanthin, kaempferol, quercetin and glucosinolates, an anticancer nutrient.
Organosulfur compounds known as glucosinolates are present in the cruciferous vegetables of the Brassica genus family. These compounds are broken down into potent anticancer compounds called isothiocyanates in the body, which are powerful inducers of cancer-destroying enzymes and inhibitors of carcinogenesis. Scientists have found that sulforaphane, a glucosinolate formed when kale is chopped or chewed, works by altering gene expression, helping to clear carcinogenic substances from the body more quickly. It is believed that sulforaphane triggers the liver to produce detoxification enzymes called phase II enzymes, which help neutralize cancer-causing substances.
Such beneficial enzymes induced by kale and other cruciferous vegetables include quinone reductase4 and glutathione-S-transferase. In experimental studies of cancer formation, quinone reductase has been shown to dose-dependently inhibit the growth of cancer cells. Meanwhile, in a study of patients with lung cancer, a high intake of cruciferous vegetables has been found to reduce the risk of lung cancer by 39% only in those with a beneficial variant of the gene called GSTM1. This gene produces the enzyme glutathione-S-transferase, which detoxifies carcinogens in tobacco smoke. Other studies reveal that sulforaphane helps support a healthy immune system, which is a key component in staving off cancer. Sulforaphane has been found to significantly enhance the production of several chemicals that are involved in the immune response, such as interleukin-2 and interferon-gamma. In other research, sulforaphane has been shown to have a more direct effect on cancer prevention, especially in colon cancer, inducing cancer cells to destroy themselves. This was seen in a recent study in which animals were genetically bred to develop intestinal polyps, a condition that leads to tumor formation. This group of animals was then fed sulforaphane and found to have higher rates of apoptosis (cell suicide) and smaller tumors that also grew more slowly than animals who received no sulforaphane.is one of the most nutrient dense foods that you can eat.
A simple kale salad
1 bunch of kale, 1 lemon, 1 avocado.
Strip the kale from the stem and put into your bowl, add the juice of one lemon, and then mash them together with the meat of the avocado until it is creamy (clean hands work best for this).
The lemon juice and the meat of the avocado will mix together to make your dressing. Add sea salt and pepper to taste. You can use this recipe as your base and then add whatever vegetables you desire.
How to Make Kale chips
Rotating Greens- If you regularly consume raw greens in smoothies and salads it is important to rotate between the 4 different families of greens as the leaves contain small amounts of toxins that the plant uses as a defense mechanism. For example, goitrogens in kale and other brassicas can interfere with thyroid hormone function in susceptible individuals, and the oxalic acid found in various greens like spinach can be problematic in high amounts.
Rotating your greens every couple of weeks keeps this from becoming an issue. Use the graph as a guide for this rotation, be sure to rotate completely out of the various plant families every two weeks. Lightly steaming your greens is another way to remove the goitrogens. You can add the steamed greens and the water that you used to cook them to your smoothies, or just eat the cooked greens with a splash of red wine vinegar, a squeeze of lemon juice, and some sea salt to enhance the flavor.