Leafy Greens Essential for Immune Regulation and Tumor Resolution
April 08, 2013
Story at-a-glance
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Researchers have discovered that a gene that is essential for
producing critical immune cells in your gut, responds to the
food you eat—specifically leafy green vegetables
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Vegetables contain an array of antioxidants and other
disease-fighting compounds. Some plant chemicals can reduce
inflammation and eliminate carcinogens, while others regulate
the rate at which cells reproduce, get rid of old cells and
maintain DNA
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Sprouts can contain up to 100 times more enzymes than raw fruits
and vegetables, allowing your body to extract more vitamins,
minerals, amino acids and essential fats from the foods you eat
-
The content of vitamins and essential fatty acids increase
dramatically during the sprouting process. Depending on the
sprout, nutrient content can increase as much as 30 times the
original value within just a few days of sprouting, and minerals
bind to protein during sprouting, making them more bioavailable.
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Additionally, the sprouting process deactivates many of the
anti-nutrients that are in the seeds
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Two of the easiest and most efficient ways to optimize your
vegetable intake is to juice your vegetables and add sprouted
seeds.
By Dr. Mercola
Only about one-quarter of American adults eat three or more
servings of vegetables a day. If you are in the majority who
does not, you are missing out on major benefits, as consuming
fresh vegetables is one of the key cornerstones to optimal
health.
Although I am convinced virtually everyone would benefit from
some animal protein in their diet, I firmly believe we all need
to eat large amounts of fresh, high-quality vegetables every day
to achieve high-level health. Some of us need far more than
others.
Most vegetables are not very calorie dense and as a result
they probably should constitute the bulk of your diet by volume.
Even though my diet is 70 percent fat by calories, if you were
to spread out all the food I eat in a day, the largest volume of
food would be vegetables.
There is little that compares to the nutritional value of
organic, raw vegetables, and according to new research, eating
your greens may be even more important than previously imagined.
The Importance of Eating Your Greens
Researchers at Walter and Eliza Hall Institute’s Molecular
Immunology division have discovered1
that a gene, called T-bet, which is essential for
producing critical immune cells in your gut, responds to the
food you eat—specifically leafy green vegetables. According to
the press release:2
“The immune cells, named innate lymphoid cells
(ILCs), are found in the lining of the digestive system and
protect the body from ‘bad’ bacteria in the intestine.
They are also believed to play an important role in
controlling food allergies, inflammatory diseases and
obesity, and may even prevent the development of bowel
cancers.
... [T]he research team revealed T-bet was essential
for generating a subset of ILCs which is a newly discovered
cell type that protects the body against infections entering
through the digestive system.
'In this study, we discovered that T-bet is the key
gene that instructs precursor cells to develop into ILCs,
which it does in response to signals in the food we eat and
to bacteria in the gut,' Dr Belz said. 'ILCs are essential
for immune surveillance of the digestive system and
this is the first time that we have identified a gene
responsible for the production of ILCs.'”
ILCs are thought to be essential for:
- Maintaining balance between tolerance, immunity and
inflammation in your body
- Producing interleukin-22 (IL-22), a hormone that can
protect your body from pathogenic bacteria
- Maintaining healthy intestinal balance by promoting
growth of beneficial bacteria and healing small wounds and
abrasions in the gut
- Helping resolve cancerous lesions
More Reasons to Eat Your Veggies
Vegetables contain an array of antioxidants and other
disease-fighting compounds that are very difficult to get
anywhere else. Plant chemicals called phytochemicals can reduce
inflammation and eliminate carcinogens, while others regulate
the rate at which your cells reproduce, get rid of old cells and
maintain DNA. Studies have repeatedly shown that people with
higher vegetable intake have:
Lower risks of stroke, type 2 diabetes, high blood
pressure, Alzheimer’s disease and heart disease |
Lower risks of certain types of cancer, eye diseases and
digestive problems |
Reduced risk of kidney stones and bone loss |
Higher scores on cognitive tests |
Higher antioxidant levels |
Lower biomarkers for oxidative stress |
Further, if you eat your veggies raw, you’ll also be
receiving
biophotons, the smallest physical units of light, which are
stored in, and used by all biological organisms -- including
your body. Vital sun energy finds its way into your cells via
the food you eat, in the form of these biophotons. They contain
important bio-information, which controls complex vital
processes in your body. The biophotons have the power to order
and regulate, and, in doing so, to elevate the organism -- in
this case, your physical body -- to a higher oscillation or
order. Generally, the more sunlight a food is able to store, the
more nutritious it is.
Naturally-grown fresh vegetables, raw sprouts, and
sun-ripened fruits are rich in light energy. Ideally, look for
fresh, non-GMO produce that is organically grown on a local farm
in your area. Choose the vegetables that appear freshest first,
and consume them raw shortly after purchase for optimal
benefits.
If you can't obtain organic, conventionally-grown vegetables
are better than none! Just take extra care with non-organic
vegetables by
washing them thoroughly and removing peels and cores when
possible to minimize your exposure to pesticides. Certain fruits
and vegetables also tend to be far more contaminated than others
simply because they're more susceptible to various infestations
and therefore sprayed more heavily. Some foods are also more
"absorbent," with thin, tender skins. Such foods would be high
on your list for buying organic.
The Environmental Working Group (EWG) produces an annual
shopper's guide to pesticides in produce3
that you can download. It lists the produce with the highest and
lowest levels of pesticide residue, which can help save you
money if you can't afford to buy everything organic.
Reasons to Eat Sprouts, a Living Food with Amazing Health
Benefits
Sprouts are a “super” food that many overlook. In addition to
their nutritional profile, sprouts are also easy to grow on your
own. I started sprouting seeds in ball jars 10 to 15 years ago.
A Care2 article published last year4
listed 10 reasons for eating sprouts, including the following.
For the rest, please see the original article:
- Sprouts can contain up to 100 times more enzymes than
raw fruits and vegetables, allowing your body to extract
more vitamins, minerals, amino acids and essential fats from
the foods you eat
- Both the quality of the protein and the fiber content of
beans, nuts, seeds and grains improves when sprouted
- The content of vitamins and essential fatty acids also
increase dramatically during the sprouting process. For
example, depending on the sprout, the nutrient content can
increase as much as 30 times the original value within just
a few days of sprouting. Sunflower seed and pea sprouts tend
to top the list of all the seeds that you can sprout and are
typically each about 30 times more nutritious than organic
vegetables you can even harvest in your backyard garden
- During sprouting, minerals, such as calcium and
magnesium, bind to protein, making them more bioavailable
- Sprouts are the ultimate locally-grown food, and can
easily be grown in your own kitchen, so you know exactly
what you’re eating. And since they’re very inexpensive, cost
is no excuse for avoiding them
Planting and Harvesting Sprouts at Home
I used to grow sprouts in Ball jars over ten years ago but
stopped doing that. I am strongly convinced that actually
growing them in soil is far easier and produces far
more nutritious and abundant food. It is also less time
consuming. With Ball jars you need to rinse them several times a
day to prevent mold growth. Also takes up less space. I am now
consuming one whole tray you see below every 2-3 days and to
produce that much food with Ball jars I would need dozens of
jars. I simply don't have the time or patience for that. I am in
the process of compiling more specific detailed videos for
future articles but I thought I would whet your appetite and
give you a preview with the photos below.
About to plant Wheat grass
and Sunflower seeds - 2 days after soaking
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Wheat grass and Sunflower
seeds – 3 ½ days post germination.
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Sunflower seeds and Pea
sprouts – 3 days until ready for harvest.
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Sunflower seed sprouts and
Wheat Grass - ready to harvest.
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Sprouts as Medicine
Sprouts-as-medicine.com5
is a good source for things relating to sprouts: their health
benefits, recipes, and how to grow your own. The British
verticalveg.org6
is another. The latter gives helpful growing tips for each month
of the year. One of the benefits of sprouts is that you can grow
them year-round, even when it’s cold and dark. The article 6
Easy Steps to Sprout Heaven7
teaches you how to grow your own sprouts, from start to finish.
While you can sprout a variety of different beans, nuts, seeds
and grains, sprouts in general have the following beneficial
attributes:
- Support for cell regeneration
- Powerful sources of antioxidants, minerals, vitamins and
enzymes that protect against free radical damage
- Alkalinizing effect on your body, which is thought to
protect against disease, including cancer (as many tumors
are acidic)
- Abundantly rich in oxygen, which can also help protect
against abnormal cell growth, viruses and bacteria that
cannot survive in an oxygen-rich environment
Common Sprouts and Their Superior Nutritional Profiles
Some of the most commonly sprouted beans, nuts, seeds and
grains include:
Broccoli: known to have anti-cancer properties, courtesy
of the enzyme "sulforaphane"
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Alfalfa: a significant dietary source of phytoestrogens.
Also a good source of vitamins A, B, C, D, E, F, and K
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Wheat grass: high in vitamins B, C, E and many minerals
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Mung bean: good source of protein, fiber, vitamin C and
A |
Clover : significant source of isoflavones |
Lentil sprouts: contain 26 percent protein, and can be
eaten without cooking |
Sunflower: contains, minerals, healthy fats, essential
fatty acids, fiber, and phytosterols. It’s also one of
the highest in protein |
Pea shoots: good source of vitamins A, C and folic acid
and one of the highest in protein |
My two favorites are pea and sunflower sprouts. They provide
some of the highest quality protein you can eat. They have
radically improved the nutrition of my primary meal, which is a
salad at lunch. They are a perfect complement to fermented
vegetables. It is hard to imagine a healthier combination that
provides the essentials of nutrition very inexpensively.
I plan on producing some videos on how to grow them later
this year but for now you can get instructions on how to grow
them by viewing a step-by-step
guide at
rawfoods-livingfoods.com.8
Vegetarians in Paradise9
offers an in-depth write-up on the history and health benefits
associated with sunflower seeds. Of the seeds, sunflower seeds
are among the best in terms of nutritional value, and sprouting
them will augment their nutrient content by as much as 300 to
1,200 percent! Similarly, sprouting peas will improve the
bioavailability of zinc and magnesium. Sprouted sunflower seeds
also contain plenty of iron and chlorophyll, the latter of which
will help detoxify your blood and liver. The phytosterols in
sprouted sunflower seeds can help enhance your immune system.
According to Vegetarians in Paradise:
“One of the richest sources of protein, 3 1/2 ounces
(100 grams) of sprouted sunflower seeds contains 22.78
grams. The mineral content soars in the sprouted state. That
3 1/2 ounces (100 grams) offers a notable 116 mg of calcium,
5.06 mg of zinc, 689 mg of potassium, 1.75 mg copper, and
354 mg of magnesium.
Vitamins increase during sprouting when the seeds are
producing a new life. Vitamin A increases to 50,000 IU, and
Vitamin E offers 52.18 mg, while vitamin D provides 92.0 IU
for 3 1/2 ounces (100 grams). The vitamin B family offers
niacin at 4.50 mg, riboflavin at 0.25 mg, and thiamin at
2.29 mg. Sprouted sunflower seeds are also a rich source of
iron, providing 6.77 mg for 31/2 ounces (100 grams) that can
be a benefit to people with anemia.”
Simple Ways to Increase Your Veggies
Two of the easiest and most efficient ways to optimize your
vegetable intake is to juice your vegetables and add sprouted
seeds. Not only will juicing help your body absorb all the
nutrients from the vegetables by making them easily digestible,
but you’re also avoiding the risk of damaging any of their
sensitive micronutrients through cooking. Cooking and processing
food destroys many micronutrients by altering their shape and
chemical composition. And the sprouting process tends to
increase nutrient content and bioavailability of nutrients.
Sprouts also contain valuable enzymes that allow your body to
absorb and use the nutrients of all other foods you eat.
Another benefit of juicing is that it allows you to add a
wider variety of vegetables to your diet that you might not
normally enjoy eating whole. This way, you’re working with the
principle of regular food rotation, which will lessen your
chances of developing food allergies. For more in-depth
guidelines and information about juicing, I recommend you review
the
juicing section of my nutrition plan.
But whatever method you choose, juiced, whole, sprouted or
cooked, please make it a point to eat your veggies. This is one
food group that is incredibly diverse, so there’s a wide variety
to choose from and plenty to suit virtually everyone’s tastes.
And mounting evidence shows that eating vegetables every day is
a cornerstone of good health, and a habit that can go a very
long way toward preventing disease of all kinds, including
cancer.
© Copyright 1997-2013 Dr. Joseph Mercola. All Rights Reserved.
http://articles.mercola.com/sites/articles/archive/2013/04/08/eating-sprouts.aspx
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