In the first part you already learned how and why leafy greens, tomatoes, and virtually all types of legumes (lentils, beans, peas, fava beans, soy, mung, cowpea, chickpeas, etc.) are so beneficial in the diet. Today expand the list of “local superfoods” that you can grow right in your garden beds.
Just a reminder: we’re talking about foods so rich in various nutrients beneficial to human health and metabolism that you might be tempted to place these superfoods in your medicine cabinet rather than on the dinner table of a wellness enthusiast.
Garlic
Thanks to its sharp, intense flavor, garlic is used worldwide as a seasoning—but are you aware of its health benefits?
This member of the Allium family is widely used in medicine primarily for its antiseptic properties, but it also benefits the cardiovascular system by containing compounds that help relax blood vessel walls, promote blood flow, and thin the blood.
For people with high blood pressure, it’s recommended to eat 1–2 cloves of garlic daily, as it is rich in essential oils, vitamins, minerals, and phytoncides.
Interestingly, garlic offers the most benefit to the heart and blood vessels when freshly crushed or chopped. That’s because cell damage activates the formation of a volatile compound—allicin, known for its bactericidal and fungicidal effects. It relaxes the smooth muscles of blood vessels, relieves spasms, and increases vessel diameter.
Garlic also helps lower levels of low-density lipoproteins (the “bad” cholesterol) and total cholesterol, while increasing levels of beneficial high-density lipoproteins—useful for preventing atherosclerosis and hypertension.
Additionally, garlic is rich in vitamins A, C, quercetin, and selenium, which help treat eye infections, protect the eye’s lens, and prevent age-related eye conditions, including cataracts. Garlic contains sulfur, which maintains and restores vision clarity. Sulfur is also needed to produce glutathione, a powerful antioxidant that supports youth and health not only in the eyes but throughout the entire body.
Cabbage
An alternative to the “trendy” curly kale, which is praised for its record content of calcium, plant protein, and vitamins K, A, and C, may be savoy cabbage (higher in protein and vitamin C), Brussels sprouts (an exceptionally diverse range of vitamins and in large amounts, as well as a whole set of free amino acids and enzymes), or broccoli (which stands out compared to other cabbages with a record amount of vitamin A, is very rich in other vitamins—especially K and C—easily absorbed calcium, folic acid, and plant protein).
In fact, you can grow each of the above in your garden without much trouble.
Even when it comes to the most ordinary white cabbage, which in its raw form lags behind many other cultivated varieties in terms of usefulness, once fermented, it turns into a true superfood. This traditionally Russian product is especially valuable in winter and early spring, when fresh vegetables and fruits are scarce, and the body begins its annual “battle” with vitamin deficiency.
Sauerkraut:
- stimulates the secretion of gastric juice and improves appetite. Also, the lactic acid released during fermentation neutralizes inflammation and certain bacterial infections, supporting beneficial gut flora;
- helps fight excess weight due to its low calorie content, and thanks to tartaric acid, the product prevents the accumulation of fat deposits;
- serves as cancer prevention. Finnish researchers concluded that isothiocyanates are formed during fermentation, which inhibit the division of cancer cells and prevent tumor growth;
- increases bone strength. 100 g of sauerkraut contains approximately 50 mg of calcium and 280 mg of potassium, which are necessary for bone density;
- helps with hyperthyroidism. Goitrogenic substances in sauerkraut slow the synthesis of thyroid hormones;
- prolongs youth. Aging is often associated with oxidative processes, and the antioxidants in sauerkraut help keep cells healthier and younger;
- contains 20 times more vitamin P, which reduces capillary permeability, than fresh cabbage. The product is also rich in rare vitamin U, which is involved in the synthesis of other vitamins and helps identify and eliminate foreign compounds from the body. The product also contains iron and iodine, which are important for maintaining performance, energy, and endurance.
- Just don’t forget that sauerkraut contains a lot of salt. Therefore, it is recommended to eat no more than 80–100 g of this pickle per day.
Other vegetables and berries
Pumpkin contains a large number of carotenoids (beta-carotene, lutein, zeaxanthin), B-group vitamins, vitamin C, PP, K, and even the rare vitamin T, which accelerates metabolic processes in the body. In addition, pumpkin contains a huge number of macro- and micronutrients, among which potassium, calcium, sodium, magnesium, iron, phosphorus, and sulfur are noteworthy. Pumpkin seeds are rich in zinc and vitamin E.
Vegetable (bell) pepper contains a lot of vitamin C, which suppresses the production of cortisol—the stress hormone. The yellow variety leads in vitamin C content. Hot peppers (such as cayenne, chili, etc.) contain a special mucous membrane irritant—an alkaloid called capsaicin. In addition to giving the pepper its pungent taste and heat, it has vasodilating properties, enhancing blood flow. As a result, the rate of blood circulation increases, the load on vessel walls decreases, and blood pressure is reduced.
Carrots are a source of beta-carotene, which is converted in the body into vitamin A, one of the most important vitamins for eye health. It is not only a powerful antioxidant that reduces the risk of mucosal inflammation but also helps you see better in dim light by promoting the formation of the pigment rhodopsin.
Beets contain special substances that increase endurance during aerobic exercise, while eggplants—aside from a large amount of beneficial dietary fiber and B-group vitamins—contain chlorogenic acid, which benefits the cardiovascular system and helps prevent diabetes, cancer, and tuberculosis.
Any “local” berries—raspberries, currants, blackberries, strawberries, gooseberries, cherries—are extremely rich in vitamins and trace elements, and some have truly unique compositions and properties. For example, fresh berries and juice from chokeberry are taken for hypertension, thereby strengthening the walls of blood vessels. Blueberries promote visual acuity. And members of the Heather family (cranberries, lingonberries) help with high blood pressure, improve capillary strength and elasticity, and reduce the risk of heart disease. These are also excellent vitamin-rich and antiseptic remedies that improve the function of the stomach and intestines, help with headaches, and treat low stomach acidity.
Root celery, like its leafy “counterpart,” is valued for its composition: vitamin K (necessary for proper blood clotting and bone health), potassium, calcium, phosphorus, ascorbic acid, provitamin A, vitamins PP, B1 and B2, and highly beneficial flavonoids.
Corn kernels contain vitamins A, E, C, K, PP, D, B, folic acid, potassium, magnesium, phosphorus, zinc, selenium, as well as the valuable carotenoids lutein and zeaxanthin. The potassium in corn improves blood circulation in the eyeball and protects the eyes from premature aging, which is often the cause of age-related farsightedness. Trace elements such as zinc and selenium are no less important for good vision. They enhance visual acuity and slow age-related changes in the retina and eye lens.
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