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Stock your fridge with greens that boost your immune system and be protected from cancer / part 1
3 years ago
| Nutrition

If you’re looking for ways to fend off colds and flu this winter, consider stocking your vegetable crisper with broccoli, cauliflower and cabbage.

Researchers at The Babraham Institute in Cambridge, U.K., have shown that eating green cruciferous vegetables—from bok choy to broccoli—helps maintain a chemical signal in our body that is key to keeping the immune system working at its best.

The immune system is made up of a network of cells, tissues and organs and defends the body every day from bacteria, viruses and other invaders. Special immune cells in the skin and gut – intraepithelial lymphocytes (IELs) – serve as the body’s first line of defence, producing substances harmful to microbes. It turns out that phytochemicals in broccoli and other cruciferous vegetables such as bok choy, cauliflower, cabbage, Brussels sprouts, rapini, turnip, radish, kale and rutabaga, are needed to ensure that IELs work properly.

But there are plenty of other reasons to add cruciferous vegetables to your diet.

Studies found that cruciferous vegetables can prevent heart attack and stroke. The findings of New British Heart Foundation (BHF) research suggest that a chemical found in vegetables such as broccoli, cabbage and cauliflower, can boost a natural defence mechanism to protect arteries from disease. Cruciferous vegetables contain a natural compound called sulforaphane which has been shown to reduce inflammation at the high-risk areas in arteries – the places where plaque builds up and begins to prevent blood flow at critical points in our circulatory system. This condition is called Atherosclerosis and it can lead to angina, heart attack and stroke.

A study conducted on Asian populations who habitually consume a large amount of cruciferous vegetables found that cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. Fruit and vegetable intake was inversely associated with risk of total mortality in both women and men, and a dose-response pattern was particularly evident for cruciferous vegetable intake. Consistent with the results for total mortality, intakes of total vegetables, particularly cruciferous vegetables, and total fruit were also inversely associated with risk of cardiovascular disease mortality in both women and men. The inverse associations appeared to be somewhat stronger for cardiovascular disease mortality than for total mortality.

Conclusion: these findings support recommendations to increase consumption of vegetables, particularly cruciferous vegetables, and fruit to promote cardiovascular health and overall longevity.

3 years ago

Thank you Cristiana for this helpful post.

3 years ago

Thank you all for reading!

3 years ago

Great info! Staying healthy in my book means eating your veg.

Here is a link to an article I wrote for Care2:

8 Health Benefit of Kale + Diet Cautions

8 Health Benefit of Kale + Diet Cautions

Read more:

3 years ago

Did you realise they are called cruciferous because they have flowers that have four petals and so they resemble a cross, they are also all cool weather plants. While most people can list several of the main vegitables easily, did you know turnips, rutabega, radish and watercress belong to the same group? This time of year I like to make sauerkraut and kimchi.

3 years ago

Well John, I have to admit I did not know that about the flowers. Thank you...I love learning about food. Guess you already know that.

Thank you
3 years ago

Your post is helpful,thank you

3 years ago

It's too bad that green cruciferous vegetables taste as strong as they do!

I tend to avoid these to some extent on a regular basis and go for the sweeter greens like spinach and romaine lettuce.
Thanks for the reminder!

3 years ago

Thank you!

3 years ago

Found this in the archives! It won't go there again as I set the setting not to.

3 years ago

Thank you Cristiana for this good information and Diana for finding it again.

3 years ago

Thank you Christina, John, happy to see you here with always great answers, I am learning with you.  All others thank you this is all true.

I have a little problem thinking that my dad passed away at 95 in 2000 and he was eating meat and he was visiting one of my sister, he was taking the best of beef or whatever, he was telling me I will not eat 'seeds' or in French 'graines'  And he was very healthy, walking each night 1 hour.  ???

Genes maybe.

Thank you everyone for these very important, to me, the way we eat to be healthy.

3 years ago

Dear Marie, my granpa is 92 and he still eats fat meat and usually puts 3 spoons of sugar in a cup of espresso (without suffering from diabetes!!!)... mystery or more probably genes as you wrote.

For all of us, "normal" people, I'm persuaded the findings of scientific studies can help live better and longer!

3 years ago

Dear Christina, I know but I think sometimes to eat as I was eating as my dad. lol.

Today, this morning lol, it is my time to write a little.  I am tired it is hot, because of what I ate earlier, some potatoes fried.

I will go outside for my med marijuana with my new pipe, we can have it unrolled to put on a pipe.  So much better, and the feeling is better.  I am feeling great to be able to smoke this. 

Only before bed time.

Luv ya,



PS  I miss a group and there is one or 2 here they know.  Anyway, Be kind one another as say Ellen Degeneres at the end of her sho.

3 years ago

Enjoy each day life gives you and... take care!

immune booster
3 years ago

thanks Christiana for starting this discussion.  Generally I think we need more and more vegetables.  All these specifics inspire us (especially the pictures) to do so.

3 years ago

Love my greens! For those who don't care for the stronger flavors, try adding a dash of powdered sage to mellow them out. (This works for Brussels sprouts, broccoli, etc., too.)

Sweeten greens by softening a sweet onion or some shallots with a chopped carrot and some dried cranberries, then add and cook greens.

3 years ago

Dr. Oz's 2-Week Rapid Weight-Loss Plan: Breakfast Smoothie
Added to Recipes on Fri 01/03/2014


2 tbsp rice protein powder 

2 tbsp ground flaxseeds 

1/2 cup frozen berries 

1/2 banana

1 cup unsweetened vanilla almond milk  



Blend all ingredients together until you achieve the desired consistency.

As I am leaving tomorrow, Sunday, I don't forget this.

Don't know when we will be back. 

3 years ago

Hello Christiana,

I never say Take Care,

Life is taking care of each one.

3 years ago

Hello from St. Marteen Carabean.  Night everyone,  this morning at the first hour.

3 years ago

Hi Marie.Hope you are enjoying your trip.

3 years ago

Penny, 1 week ago, so many things happened and good surprise about dave.    I ended my trip, and I almost finish my painting for him the 25th at his first anniversary birthday of sobriety. 

I found all needed for the very special occasion, didn't see him for 4 years, imagine!! 

Hello everyone and as dave told me, Be Happy Don't Worry.



3 years ago

Hi Marie so great you nearly finished your painting for Dave.

Thanks for the great recipes Marie.

I will try the powdered sage Miranda & onions,cranberries & carrots with greens.

Cristiana,you will get your Grandpas good genes,he sounds as if he eats what he enjoys & he is  enjoying life to the full.

Happy St Patricks day to those who celebrate it.

3 years ago
I heard it supposed to be good for the ones who want to quite coffee.  Coconut Water and the rest is so good too, with good teeth, yeah.
We are leaving for Tahiti Friday, the 4th, rain cold one day of sun and rain back thunderstorms etc.  so I like and it keeps me healthy in all.
I hope everyone is well.
ah I got you on April fools. 
3 years ago

This is about what I drank yesterday.  Very Healty and taste great!!  I put more things you can't see, as garlic, cilantro, baby spinack and 1 English cumber and baby spinach, celery stalk carrots and ++

Be well all,


Marie wit a great sunny

3 years ago

very heathy tasty drink Marie & so tasty with the garlic & other things you added,

3 years ago

Penny, what is the recipe for this lovely tomato sandwich?

3 years ago

Hi Cynthia & Marie,

It consists of mozzerella slices,tomato slices,with layer of basil & layer of asparagus with balsamic vinigar dressing.

3 years ago

Kefir is bad bacteria?    Bgone  4y

This is my avatar. Click here to see my profile.   I have a body odor that I think might have been caused by kefir. I recently read this:
Lapis posted links to bacteriologists books and reports. Bacteriologists long ago proved so called good bacteria QUICKLY mutates internally into bad bacteria, ie., pus, gonnorhea strains etc, depending on environment, ie., what you eat, drink or breathe.
Bacteria eats the congested leftover excess food that is stuck and rotting in the intestines and clogging the internal organs, and that bacteria is called pus and infectious bacteria, staphloccocus strains and gonnorhea, syphlitic, super bugs,etc bacteriological and organistic mutations, ad nauseum. UFO's= unidentified flying organisims in a person. As stated so called good bacteria MUTATES into bad bacteria. called adaptation and morphiology action. different strains of staphloccocus mutate quickly into bad strains, staph infections, pus, bad stuff. It is absurd why anyone would put bacteria and staph germs IN thier bodies on purpose.
The most grotesque food I have ever seen on market is Kefir, it is loaded with staphloccocus bacteria that quickly mutates into pus and bad staph infection colds, flu's and gross mucus discharges once in the body. People with high wbc, white blood cell, are full of pus, milky odorus infectious discharges. If you eat something bad your T-Cells, phagocytes will kill it, unless the T-cells are damaged by azo dyes in clothes or clorox bleach.
Good bacteria is an oxymoron that will only fill a person full of pus and bad organisms. Many people are lactose intolerant and do not even know it, thier heads are always full of pus and mucus and thier bodies are loaded with pus and candia, begining tumors, bad female discharges,(leukorea) bad male discharges (healthy semen is clear, cloudy pus like semen is the beginning of gonorhea and other congestive food related bacteriological diseases) etc. Many people are protien intolerant and they get growths and tumors from excess protien. Not good. Kefir, is just another marketing gimmick to keep people pus and mucus filled, clogged and congested. The only thing worse then drinking cow milk is drinking spoiled bacteria laden cow milk like kefir.
Try fruitarian diet or oj fast then you will not want pus, germs and mutating bacteria in you to eat the excess food rotting in the colon congesting and clogging the body.
Good Luck.

I looked for some studies on kefir and came up with this:

Lactic acid bacteria (LA in different original kefir grains were first assessed using polymerase chain reaction-denaturing gradient gel electrophoresis (PCR-DGGE) by a culture-dependent way, and were further confirmed by DNA sequencing techniques. Results indicated that a combined method of cultivation with PCR-DGGE and subsequent DNA sequencing could successfully identify four LAB strains from three kefir grains from Taiwan (named Hsinchu, Mongolia and Ilan). Lactobacillus kefiri accounted, in the three kefir grains, for at least half of the isolated colonies while Lb. kefiranofaciens was the second most frequently isolated species. Leuconostoc mesenteroides was less frequently found but still in the three kefir grains conversely to Lactococcus lactis which based on culture-dependent isolation was only found in two of the kefir grains. It was interesting to find that all three kefir grains contain similar LAB species. Furthermore, the DGGE as a culture-independent method was also applied to detect the LAB strains. Results indicated that Lb. kefiranofaciens was found in all three kefir grains, whereas Lb. kefiri was only observed in Hsinchu kefir grain and Lc. lactis was found in both Mongolia and Ilan samples. Two additional strains, Pseudomonas spp. and E. coli, were also detected in kefir grains.

Pseudomonas and e coli ar

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