Vegetables and Health

Health Benefits of Vegetables

• Isothiocyanates are highly effective in suppressing the growth of human prostate cells at concentrations achievable through the dietary intake of cruciferous vegetables such as broccoli and watercress. A Japanese study observed that cruciferous vegetables such as broccoli and Chinese cabbage decreased the risk of stomach and colorectal cancer.
• A vegetarian diet was found to significantly reduce the risk of uric acid kidney stone formation. Fruit and vegetables provide an alkaline residue which reduces the risk of uric acid crystallization in the urine.
• In a Japanese study, the daily intake of green-yellow vegetables was associated with a significant 26% reduction in the risk of death from total stroke in men and women compared with an intake of once or less per week. Daily fruit intake was associated with a significant 35% reduction in risk of total stroke in men and a 25% reduction in women.
• Lutein intake, in the Iowa Women's Study, was associated with a lower risk of ovarian cancer. Lutein is the carotenoid pigment found in broccoli, spinach and other green vegetables.
• New research data provide support for the notion that a high intake of broccoli, cabbage, and Brussels sprouts reduces the risk of prostate cancer.
• Dietary antioxidants play a role in preventing age-related cataracts by preventing the oxidation of proteins and lipids within the lens. Spinach, kale, broccoli, and other leafy vegetables rich in the carotenoid lutein, reduce the risk of developing cataracts. In the Nurses' Health Study, women who ate spinach and other greens at least twice a week had an 18 percent lower risk of cataract surgery than women who consumed them less than once a month. In the Health Professionals' Study, men who ate broccoli more than twice a week had a 23 percent lower risk of cataract surgery than men who consumed broccoli less than once a month.
• The beta-carotene in carrots and spinach is absorbed three times better from the cooked vegetable than from the raw vegetable.

Author: Winston Craig, MPH, PhD, RD.

http://www.vegetarian-nutrition.info/bytes/vegetables.php