Just a 100 gram serving of broccoli will provide you with more than 150% of your recommended daily intake of vitamin C. According to the Centers for Disease Control and Prevention, 1/2 cup of broccoli contains the following recommended daily values of other nutrients: 4% of daily fiber, 20% of vitamin A, 2% of calcium and 2% of iron. Broccoli is also rich in vitamin K, B-complex vitamins, zinc, phosphorus and phyto-nutrients. When you chew or chop broccoli, it releases a type of chemical in the food called glucosinolates. These chemicals give broccoli and other cruciferous vegetables their bitter or spicy taste. According to the Linus Pauling Institute, glucosinolates are powerful anti-cancer agents that neutralize cancer-causing substances before they can damage healthy cells.
Capsicum (bell pepper)
These also contain plenty of vitamin C and several phytochemicals and carotenoids which lavish you with antioxidant and anti-inflammatory benefits. The capsaicin in bell peppers has multiple health benefits. Studies show that it can bring relief from pain and eases inflammation. They have a sweet, almost fruity flavor and flavonoid content, which is a powerful nutrient. The sulfur content in bell peppers makes them play a protective role in certain types of cancers. The bell pepper is a good source of Vitamin E, which is known to play a key role in keeping skin and hair looking youthful. Bell peppers also contain vitamin B6, which is essential for the health of the nervous system and helps renew cells. Certain enzymes in bell peppers, such as lutein, protect the eyes from cataracts and macular degeneration later in life.
Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision. Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little. Researchers have also just discovered falcarinol. Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating mice.
Tomatoes are rich in a collection of phytonutrients called carotenoids. You’ve probably already heard of beta-carotene and lycopene. But there are others. An exciting research in the Journal of the National Cancer Institute shows that higher amounts of carotenoids–including alpha-carotene, beta-carotene, lutein, zeaxanthin, lycopene, and total carotenoids–may have a reduced risk of breast cancer. Some people claim that tomatoes should be eaten cooked for maximum nutritional value. That’s not the full story however. While lycopene is best absorbed from cooked tomatoes, vitamin C and the enzymes found in tomatoes are best if eaten uncooked. Just adding a dash of olive oil on your raw tomatoes significantly increases the absorption of lycopene.
Read more: http://www.care2.com/greenliving/11-reasons-to-love-tomatoes.html#ixzz2rxHMw3w8
1-2 Tbsp maple syrup (Grade B)
2 Tbsp lemon juice
1 Tbsp apple cider vinegar (or more lemon)
1-2 Tbsp extra virgin olive oil
1/8 tsp pepper
1/4 tsp chili powder
1/4 tsp garlic powder
make it spicy: dash of cayenne
make it creamy: fold in a spoonful of vegan mayo or tahini
Directions: Whisk briskly. Serve room temperature or chilled.
Serve on: Anything! It works very well on delicate greens like baby lettuces and spring mixes or chopped spinach or arugula. Greens that absorb the thin texture well.