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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.
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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
Lower risks of stroke, type 2 diabetes, high blood pressure, Alzheimer's disease and heart disease Higher scores on cognitive tests
Lower risks of certain types of cancer, eye diseases and digestive problems
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 nonorganic 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.
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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
Sprouts as Medicine
Sprouts-as-medicine.com 5 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
http://articles.mercola.com/sites/articles/archive/2013/04/08/eating-sprouts.aspx
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phytoestrogens. Also a good source of vitamins A, B, C, D, E, F, and K Lentil sprouts: contain 26 percent protein, and can be eaten without cooking
many minerals
vitamin C and A
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 notab le 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, rib oflavin 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 b e a b enefit to people with anemia."
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http://articles.mercola.com/sites/articles/archive/2013/04/08/eating-sprouts.aspx
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