In this section, just as in the fruit section, we will cover some of the vegetables commonly available in North America. Almost all vegetables can and should be eaten raw and as freshly harvested as possible. If, however, fresh produce is not available, frozen vegetables are superior to canned vegetables, which I do not recommend.
Basil: There are many types of basil which have different flavors and chemical compositions. In Western folk medicine, basil is used to treat gastrointestinal problems such as stomach cramps and also to treat whooping cough, head colds, headache, and warts. Traditional Chinese medicine uses basil to promote blood circulation, help digestion, and to rid the body of inflammation.
Broccoli: The entire plant is edible, not just the bunches of flowering buds. The leaves are excellent for juicing and the tough stems can be peeled, allowing access to the soft and delicious inner stem. Broccoli has high vitamin content when eaten raw, even higher than carrots. If you are not used to eating raw broccoli, and it gives you gas, fear not. Most people's bodies adapt to eating raw broccoli. Start off slowly with just a sprig and slowly increase your consumption over time. ( See cruciferous vegetables for more on broccoli and its anticancer properties.)
Cabbage: Recent clinical trials have demonstrated that cabbage, and especially cabbage juice, is effective for treating stomach ulcers (both gastric and duodenal). I enjoy making and eating sauerkraut and believe that fermenting the cabbage is more beneficial than consuming it unfermented (see recipe section). (See cruciferous vegetables for more on cabbage.)
Carrot: Many of my clients have told me that after including raw carrots in their daily diet, their night vision improved. I suggest raw carrots as part of a healthy diet. I do not recommend the consumption of carrot juice for those who are suffering from blood sugar problems, cancer, yeast infections, or any bacterial infection. Due to the high sugar content of carrots, their juice has the ability to feed invading pathogens in the same manner as any sugar.
Celery: Traditional Chinese medicine has used celery juice to lower high blood pressure for thousands of years. Celery contains a phytonutrient called phthalide which relaxes smooth muscle tissue that lines artery walls. Celery is an excellent source of organic sodium that has a different effect on us than that of sodium chloride found in table salt. Eating fresh ribs of celery can help stimulate milk flow after childbirth. Although wild celery is more effective, commercially grown varieties can be used. Juicing the whole plant (seeds, root, ribs, and leaves) helps with joint and urinary tract inflammation.
Be certain to ingest only fresh, crisp celery. Once it becomes old and wilted, celery has been found to contain 25 times higher amounts of a chemical called furocoumarin (compared to the tiny amount in fresh celery.) Old celery has caused cancer in animals while fresh celery has not.
Chicory: Egyptian scientists have found that chicory root decreases the rate and volume of heartbeat. This may prove beneficial for treating tachycardia (rapid heart beat) (Heinerman pg. 108). There are several coffee substitutes that use powdered chicory root and are commonly available in health food stores.
Cruciferous vegetables: Broccoli, brussel sprouts, cabbage cauliflower, kale, and kohlrabi have been found to inhibit the growth of tumors, prevent cancer of the colon and rectum, detoxify the system of harmful chemical additives and increase our body's cancer-fighting compounds. The research has been published in many scientific journals including the Journal of the National Cancer Institute (Heinerman pg. 75). These vegetables are high in the mineral sulphur and the phytonutrient sulforaphan which helps fight cancer cells, including the cell growth of breast cancer as reported in the Journal of Nutrition.
Corn: The kernels of corn are considered to be nutritive and may stimulate appetite. The silk of the corn has been listed as an official drug in the pharmacopoeia of China for only a few decades. That pharmacopoeia says that corn silk has both diuretic and hypotensive properties and can be used to treat edema, kidney inflammation, urinary difficulties, jaundice, and hypertension.
Cucumber: On a hot day, cucumber is one of the best foods to consume because it is actually able to reduce body temperature in humans after consumption. Herbalists label cucumber a refrigerant. Although cucumbers turn yellow when ripe, green cucumbers (unripe) are healthy.
Daikon radish: This is a Japanese root vegetable that has a long history of assisting the body in blood purification, improved circulation, and the reduction of ulcers
Dill seed: Western folk medicine has used dill seed to help the following conditions; lack of appetite, upset stomach, insomnia, and flatulence. Traditional Chinese medicine uses dill seed to treat gastrointestinal problems such as stomachache, vomiting, and lack of appetite.
Endive: This blood builder and liver detoxifier contains a high quantity of minerals and chlorophyll making it similar to nettles and dandelion which are commonly used in the battle to reduce aging and increase vitality.
Garlic, Onions, and Leaks: Entire books are available that explain all of the health benefits of garlic. In brief, garlic, onions and leaks are naturally antibiotic, antifungal, and antitumor. They lower elevated blood cholesterol and pressure, prevent blood clots, eliminate parasitic worms, and promote healthy circulation. Garlic contains allyl sulfides which researchers believe help to reduce ventricular plaque and inflammation, the cause of both heart attacks and stroke.
Ginger: This root is the most effective antinausea medicine that I am aware of. Ginger promotes blood circulation by thinning the blood. Ginger is a very powerful antioxidant, so I suggest that those searching for eternal youth consume raw ginger every day. It may be added into smoothies, shredded on top of salads, or consumed by drinking homemade ginger tea (slice thin, add to water, steep and drink). Ginger contains a substance called sesquiphellandrene which has been shown helpful to the human body for fighting off the common cold.
Horseradish: A root that has the ability to loosen and remove mucus (expectorant), aid digestion, and possesses anticancer properties.
Kale: Its superior calcium, phosphorous, and magnesium content strengthens the teeth, the skeletal structure, and red blood cells. Its sulphur content assists in the reduction of ulcers and other gastro-intestinal disorders
Lettuces: The leafy green varieties contain a close cousin to opiates which have the ability to heighten positive moods and increase sexual desire.
Onion: Containing a multitude of phyto-chemicals that help to protect human cells from mutagens, as well as viral, bacterial, and fungal problems. Onions have also been helpful with Lyme's disease. For more on onions, see Garlic.
Oregano: Contains compounds with antimicrobial actvity (issue 2520 of New Scientist magazine, 07 October 2005, page 21). I have used oil of oregano for numerous antimicrobial applications and consider it a powerful medicine.
Peppermint: This common herb which I occasionally add to salads (in very small amounts) has been show to be very helpful in the treatment of irritable bowel syndrome. For this medicinal purpose, the oil of the plant is consumed inside of enteric-coated capsules. The journal Phytomedicine reviewed the evidence of 16 clinical studies; most of them double-blind placebo-controlled crossover studies. The majority of these studies showed a consistent and significant improvement in IBS symptoms. Peppermint increases stomach acidity and aids the body in digestion.
Turmeric: This root (which resembles ginger) contains a powerful anticancer chemical called curcumin. Researchers have found that curcumin, found in the spice turmeric, interferes with melanoma cells. Tests in laboratory dishes show that curcumin made melanoma skin cancer cells more likely to self-destruct in a process known as apoptosis. The same team of researchers has found that curcumin helped stop the spread of breast cancer tumor cells in the lungs of mice.
Watercress: Western folk medicine uses watercress in the treatment of gout, digestive upsets, cough, tuberculosis, anemia, and catarrh of the upper respiratory tract.
Zucchini: This summer squash contains a unique variety of phyto-chemicals that have been noted as protectors of hearing and eyesight. Zucchini also may lessen the severity of PMS. The zucchini flowers provide an extraordinary amount of beta-carotene, one of the most important antioxidants (when consumed in whole foods) for protecting the body from cancer and other invasive disease.
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