6 Vegetables to Love That Aren’t Kale
March 02, 2015
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By Dr. Mercola
Kale
is all the rage when it comes to superfoods. And it certainly is a
powerhouse veggie loaded with vitamin A, vitamin K, vitamin C,
antioxidants, and minerals. But let’s face it. Kale can be bitter and
it’s not everyone’s favorite.
In fact, the 2015 National Dining Trends Survey found that just 27
percent of Americans said they love kale, while 30 percent said they’re
“over it.”1 If you’re a “kale hater,” I’d recommend listening to your body.
There’s no reason to force yourself to eat kale, as there
are many healthy alternatives, including those in the green leafy
vegetable family. Even if you’re still into kale, the vegetables that
follow are great to add into your regular meal rotation.2
6 Healthy Veggies That Aren’t Kale
1. Bok Choy
Bok choy,
which is also referred to as Chinese white cabbage, contains vitamins C
and K, plus a higher concentration of beta-carotene and vitamin A than
any other variety of cabbage.3
It also contains important nutrients such as calcium, magnesium,
potassium, and manganese, all wrapped up in an extremely low-calorie
package (some classify bok choy as a zero-calorie or negative-calorie
food).
One cup of bok choy contains only about 20 calories, but its high
levels of dietary fiber will fill you up, making it an excellent food
for weight loss. Bok choy is actually the most popular vegetable in
China, although in the US it’s often overlooked.
This member of the cruciferous family shouldn’t be passed by, however,
as it contains powerful antioxidants like vitamins A and C and
phytonutrients such as thiocyanates, lutein, zeaxanthin,
isothiocyanates, and sulforaphane, which stimulate detoxifying enzymes
and may protect against breast, colon, and prostate cancers.
Bok choy also contains a wealth of anti-inflammatory nutrients
including thiocyanate, an antioxidant that’s been found to protect
cells from inflammatory substances produced in response to injury or
infection in your body. Researchers believe thiocyanate may hold clues
to treating serious inflammatory disorders including cystic fibrosis,
heart disease and diabetes.4
Sulforaphane in bok choy and other cruciferous vegetables has also been
found to significantly improve blood pressure and kidney function.5
Bok choy is also an excellent source of calcium… so good that
nutrition experts from The Harvard School of Public Health called out
bok choy as being a better source of dietary calcium than dairy
products.6
Bok choy can be used in place of red or green cabbage in recipes, as
well as eaten raw (such as in salads, coleslaw, or juicing). You can
also use bok choy as a side dish (avoid overcooking) or as a base when
making fermented vegetables (although, in the US, it tends to be more expensive than green cabbage).
2. Swiss Chard
Swiss chard
belongs to the chenopod food family, along with beets and spinach.
It’s an excellent source of vitamins C, E, and A (in the form of
beta-carotene) along with the minerals manganese and zinc.7
When you eat Swiss chard, you get a wealth of antioxidant and
anti-inflammatory benefits. As reported by the George Mateljan
Foundation:8
“The range of phytonutrients in chard is even more
extensive than researchers initially suspected, and at this point in
time, about three dozen antioxidant phytonutrients have been identified
in chard.
[These would] include betalains (both betacyanins and
betaxanthins) and epoxyxanthophylls. Many of these antioxidant
phytonutrients provide chard with its colorful stems, stalks, and leaf
veins.”
The betalin pigments in Swiss chard (which are also found in beets)
support your body's Phase 2 detoxification process, which is when
broken down toxins are bound to other molecules so they can be excreted
from your body.
Swiss chard also contains an important mix of nutrients, including
high amounts of both magnesium and vitamin K1, to support your bone
health.
In addition, Swiss chard contains a flavonoid called syringic acid,
which may help regulate blood sugar and provide benefits to those with
diabetes, along with kaempferol, a flavonol that may help fight cancer
and lower your risk of chronic diseases including heart disease.
3. Cabbage
Cabbage
is inexpensive yet powerful. Cabbage contains potent antioxidants like
vitamins A and C and phytonutrients such as thiocyanates, lutein,
zeaxanthin, isothiocyanates, and sulforaphane, which stimulate
detoxifying enzymes and may protect against breast, colon, and prostate
cancers.9
Cabbage also contains a wealth of anti-inflammatory nutrients to help
keep inflammation in check. Among them are anthocyanins, a type of
polyphenol that’s particularly plentiful in red cabbage, although all
types of cabbage contain anti-inflammatory polyphenols.
Glucosinolates are phytochemicals that break down into indoles,
sulphoraphane and other cancer-preventive substances.
Indole-3-carbinol, for example, halts the cell cycle in breast cancer
cells without actually killing the cells.10
The cell cycle is a rigidly prescribed series of steps a cell must go
through before it can divide in two, involving the duplication of the
cell's contents and a final split.
If you can alter specific components of the cell cycle, you can stop
the growth of cancer cells without killing normal cells.
Indole-3-carbinol interferes with the cell cycle in a way that turns
off a gene for an enzyme important in the cell's growth cycle.
Interestingly, different types of cabbage (red, green, and Savoy)
contain different patterns of glucosinolates, which suggests you should
try to eat a variety of cabbage for the best health effects.
Further, just one serving of cabbage can provide you with 85 percent of
your body’s daily requirement of vitamin K. Cabbage also contains
healthy amounts of B vitamins, including folate, vitamin B6, vitamin
B1, and vitamin B5. B vitamins are not only important for energy, they
may also slow brain shrinkage by as much as seven-fold in brain regions specifically known to be most impacted by Alzheimer’s disease.
Cabbage juice is one of the most healing nutrients for ulcer
repair as it is a huge source of vitamin U (which is actually not a
vitamin but an enzyme known as S methylmethionine). Research shows that
vitamin U, administered as raw cabbage juice, is effective in
promoting the rapid healing of peptic ulcers.11
Cabbage
is best prepared as close to raw as possible, sometimes called
tender-crisp, to preserve its many nutrients. Cabbage can also be
juiced, as mentioned, and fermented, which will provide your body with
healthy amounts of beneficial bacteria and, if certain starter cultures
are used, vitamin K2. You can find in-depth instructions here for how to make your own fermented cabbage.
4. Collard Greens
Collard greens are a close cousin to kale and they are,
nutritionally, very similar. Rich in vitamin K and phytonutrients –
caffeic acid, ferulic acid, quercetin, and kaempferol – collard greens
help lower oxidative stress in your cells while fighting inflammation.
Collard
greens contain glucosinolates called glucobrassicin that can convert
into an isothiocyanate molecule called indole-3-carbinol, or I3C, a
compound with the ability to activate and prevent an inflammatory
response at its earliest stage.12
Other phytonutrients in collard greens, specifically diindolylmethane
and sulforaphane, have been clinically proven to combat breast,
prostate, ovarian, cervical, and colon cancer cells, by helping prevent
their growth and even helping prevent them from forming in the first
place.13
Also noteworthy, collard greens are especially high in fiber, with
more than 7 grams per cup, making it ideal for digestive support.
They’re also particularly useful for maintaining healthy cholesterol
levels. According to the George Mateljan Foundation:14
“In a recent study, steamed collard greens outshined steamed kale,
mustard greens, broccoli, Brussels sprouts, and cabbage in terms of
its ability to bind bile acids in the digestive tract. When this bile
acid binding takes place, it is easier for the bile acids to be
excreted from the body. Since bile acids are made from cholesterol, the
net impact of this bile acid binding is a lowering of the body's
cholesterol level. It's worth noting that steamed collards show much
greater bile acid binding ability than raw collards.”
For the best collard greens flavor and texture, choose slightly smaller
leaves than the toughest outer layer. If you’re not sure how to cook
them, try this 5-minute collard greens recipe.
5. Cauliflower
If you’re in the mood for something other than leafy greens, try cauliflower.
One serving of cauliflower contains 77 percent of the recommended
daily value of vitamin C. It’s also a good source of vitamin K,
protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber,
vitamin B6, folate, pantothenic acid, potassium, and manganese.
Cauliflower is a good source of choline,
a B vitamin known for its role in brain development, and contains a
wealth of anti-inflammatory nutrients to help keep inflammation in
check, including I3C, which may operate at the genetic level to help
prevent the inflammatory responses at its foundational level.15
Adding to cauliflower’s appeal is its extreme versatility. You can
eat it raw, add it to salads, or use it in your cooking. Cauliflower can
even be seasoned and mashed for a healthier version of mashed
“potatoes.” Compounds in cauliflower also show anti-cancer effects.
According to the National Cancer Institute:16
“Indoles and isothiocyanates have been found to inhibit
the development of cancer in several organs in rats and mice,
including the bladder, breast, colon, liver, lung, and stomach.”
Cauliflower also helps your body’s ability to detoxify in multiple
ways. It contains antioxidants that support Phase 1 detoxification along
with sulfur-containing nutrients important for Phase 2 detox
activities. The glucosinolates in cauliflower also activate
detoxification enzymes.17 It’s a rich source of fiber, as well, and has significant digestive benefits. According to the George Mateljan Foundation:18
“Researchers have determined that the sulforaphane made
from a glucosinolate in cauliflower (glucoraphanin) can help protect
the lining of your stomach. Sulforaphane provides you with this health
benefit by preventing bacterial overgrowth of Helicobacter pylori in
your stomach or too much clinging by this bacterium to your stomach
wall.”
6. Beets
Beet roots have always been included in my most recommended vegetables
list, although they are in the “use sparingly” category because of
their high carbohydrate levels. Beets
are high in immune-boosting vitamin C, fiber and essential minerals
like potassium (essential for healthy nerve and muscle function) and
manganese (which is good for your bones, liver, kidneys, and pancreas).
Beets also contain the B vitamin folate, which helps reduce the risk
of birth defects.
The powerful phytonutrients that give beets their deep crimson color
may also help to ward off cancer. Research has shown that beetroot
extract reduced multi-organ tumor formations in various animal models
when administered in drinking water, for instance, while beetroot
extract is also being studied for use in treating human pancreatic,
breast and prostate cancers.19
Drinking beet juice, meanwhile, may help to lower blood pressure in a
matter of hours. One study found that drinking one glass of beet juice
lowered systolic blood pressure by an average of 4-5 points.20
The benefit likely comes from the naturally occurring nitrates in
beets, which are converted into nitric oxide in your body. Nitric oxide,
in turn, helps to relax and dilate your blood vessels, improving blood
flow and lowering blood pressure. As with Swiss chard, the betalin
pigments in beets support your body’s Phase 2 detoxification process,
and beets are a unique source of betaine, a nutrient that helps
protects cells, proteins, and enzymes from environmental stress. It’s
also known to help fight inflammation, protect internal organs, improve
vascular risk factors, enhance performance and likely help prevent
numerous chronic diseases.21
Looking for Even More Vegetable Variety?
If you’re tired of eating the same vegetables day in and day out, take a look at my recommended list of vegetables,
which provides a guide to the most nutritious vegetables, and those to
limit due to their high carbohydrate content. There are many to choose
from, so there’s no need to limit yourself to broccoli and spinach (or,
like most Americans, potatoes and tomatoes, which are the top two most
commonly consumed “vegetables” in America22).
Freshness is a key factor in vegetable quality, so if you can’t grow
your own, look for those farmed locally or, better still, farmed
locally and organically. Organic vegetables may be more nutritious23
and they’ll also carry a lower pesticide load. So, as a general guide,
the following list of vegetables details some of the best and worst
vegetables for your health.
|
Highly Recommended Vegetables |
| Asparagus | Escarole |
| Avocado (actually a fruit) | Fennel |
| Beet greens | Green and red cabbage |
| Bok choy | Kale |
| Broccoli | Kohlrabi |
| Brussels sprouts | Lettuce: romaine, red leaf, green leaf |
| Cauliflower | Mustard greens |
| Celery | Onions |
| Chicory | Parsley |
| Chinese cabbage | Peppers: red, green, yellow, and hot |
| Chives | Tomatoes |
| Collard greens | Turnips |
| Cucumbers | Spinach |
| Dandelion greens | Zucchini |
| Endive |
|
|
Use sparingly due to high carbohydrate levels |
| Beets | Jicama |
| Carrots | Winter squashes |
| Eggplant |
|
| Vegetables to Avoid |
| Potatoes | Corn |
Visit Our Food Facts Library for Empowering Nutrition Information
If you want to learn even more about what's in the food you're
eating, visit our Food Facts library. Most people are not aware of the
wealth of nutrients available in healthful foods, particularly organic
fruits and vegetables. By getting to know your food, you can make
informed decisions about how to eat healthier and thereby boost your
brain function, lower your risk of chronic disease, lose weight, and
much more.
Food Facts is a directory of the most highly recommended health foods
to add to your wholesome diet. Its purpose is to provide you with
valuable information about various types of foods including recipes to
help you maximize these benefits. You'll learn about nutrition facts,
scientific studies, and even interesting trivia about each food in the
Food Facts library. Remember, knowing what's in your food is the first
step to choosing and preparing nutritious meals each and every day. So
visit Mercola Food Facts today to get started.
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