Abundance and Wellness in our Food

Preparing an article like this is rather challenging because of such array and richness in the bounty of healthy nutritious foods Mother Nature offers us. The goal here is not to tell you that this are the "miracle" or the only "best foods" to eat for maintenance of health and well-being. The goal is to rather call your attention to several foods that offer vital nutrients and vitamins we need in modern society, and are still easy to find and affordable enough to be on your shopping list every day.

Berries
Berries are found to help protect against various types of cancer by being powerful antioxidants and source of anti-tumor and anti-inflammatory phytochemicals. Aside from these powerful benefits berries share, individual varieties offer their own specific nutrients. Blueberries also help neurons in the brain communicate better (Bowden, 2007, p. 101). Cranberries contain antibacterial properties that aid in prevention of urinary tract infections and stomach ulcers, and even aid helping reduce dental plaque formation (Bowden, 2007, p. 109). Goji berries contain eighteen amino acids and up to twenty-one trace minerals (Bowden, 2007, p. 114). Raspberries are very high in fiber, good source of calcium, magnesium, phosphorus, potassium, vitamin C, and vitamin K. (Bowden, 2007, p. 137) Strawberries also protect our brain and memory and are a good source of fiber, calcium, magnesium, phosphorus, potassium, and vitamin C. (Bowden, 2007, p. 139). Berries are one of the foods we should always buy organic because many of them are on the list of most contaminated foods.
Berries come in many varieties and are usually loved and enjoyed by all members of the family. Their abundance of life giving nutrients also translates in the abundance of ways to enjoy them every day from breakfast, through snack time, as addition to your lunch salad, and desert after a delightful meal with your family.

Broccoli
Broccoli is shown to fight cancer by neutralizing carcinogens; contains strong antioxidants, helps protect the structure of DNA and helps reduce risk of breast, cervical, and prostate cancers. It is also packed with other important nutrients: protein, fiber, potassium, calcium, vitamin C, folate, magnesium, phosphorus, beta-carotene, vitamin A, and significant amounts of lutein and zeaxanthin. (Bowden, 2007, p. 25) This is one of the vegetables on the list of the twelve foods least contaminated with pesticides.
Volumes have been written about broccoli and its nutrient profile and benefits it offers for our bodies. Remember that there are so many ways to use it and do not limit yourself to only enjoying it with your vegetable hummus dip and celery sticks. Be creative and use broccoli in as many meals as you can imagine.

Cabbage
Cabbage contains powerful phytochemicals that have all shown to have significant anti-cancer effects. Red cabbage is also rich in anthocyanins, powerful antioxidants and anti-inflammatories protecting against heart disease and array of other conditions stemming from inflammation. Cabbage also provides us with calcium, magnesium, potassium, vitamin C, vitamin K, beta-carotene, and even little amounts of lutein and zexanthin. (Bowden, 2007, p. 29)
This is one of the very accessible foods to everyone and its power of protection from disease is enormous. Cabbage, like broccoli, is a vegetable you can very easily and successfully grow in your own garden. Regardless of the size of your garden, there is probably always room for a few cabbage and broccoli plants. They will look gorgeous in your garden mixed in with edible flowers and medicinal plants.
Cabbage is very accessible and affordable. Like with most other foods in today's markets, the best choice is to select certified organic produce to make sure you are minimizing your exposure to potentially harmful pesticide and herbicide residue. Using fresh cabbage in your daily salads is a great and delicious way to enjoy this wonderful food blessing.

Carrots
Recent studies indicate that carrots may help cut lung cancer as well as bladder, cervix, prostate, colon, larynx, and esophageal cancers by about 50 percent, and postmenopausal breast cancer by almost 20 percent. Carrots are also excellent sources of lutein and zeaxanthin that may help prevent macular degeneration and cataracts. (Bowden, 2007, p. 30) They also provide us with calcium, potassium, magnesium, phosphorus, vitamin C and exceptionally high amounts of vitamin A and beta- and alpha-carotene.
Adding carrots to cabbage slaw would make a delicious and exceptionally healthy salad to accompany your meal. Add in some dried berries, a few sprigs of aromatic healing fresh herbs, a mixture of extra virgin olive oil and apple cider vinegar, simple sea salt and black pepper and you have a delicious and refreshing salad for any season.

Beets
Long known as a liver tonic, according to recent research beets are also rich in potent cancer fighters and help reduce levels of homocysteine which can be harmful to blood vessels. Beets are also loaded with potassium, and are a good source of iron. (Bowden, 2007, p. 22) They add an important balance to everyone's daily diet by providing some of the vital nutrients in proportions that will greatly enhance the overall protection value of your diet. As great as beets are, they appear to be constantly forgotten in many family kitchens. There are many ways to enjoy them, juice them, preserve them, or use them in a form of dehydrated powders in your snacks. Even though using them as powders and juices is very convenient and has great benefits, we must remember to also include them as a whole vegetable in our meals. They make a great salad or a side dish and go well with a wide variety of meals.

Eggs
Eggs are loaded with vitamins and are one of the best sources of protein. They contain nine essential amino acids; vitamins and nutrients beneficial for our eyes, brain, and heart; and contain choline and phosphatidylcholine which among other functions help prevent the accumulation of cholesterol and fat in the liver. Eggs also contain lutein and zexanthin more bio-available to our bodies because of fat content that helps absorption. Their sulphur content also helps our hair and nails look healthier. (Bowden, 2007, p. 191 – 192) For those concerned with risk of heart disease, please do take time to read the articles and data on the published studies in reference to that topic. The information will help you understand how and why they were suspected to be problematic and will help you make your own well informed decision on the validity of those claims.
Eggs provide a source of nutrients that plant foods cannot provide, and they do that in an excellent ratio and level of bio-availability.
As a child I remember my grandmother making something that would resemble today's smoothies that included one raw egg every morning. It is one of the things our family forgot over the years, but a while back my mother went back to that adding to the smoothie some wonderful plant and fruit ingredients and making a truly "powerful" and abundant drink every day. In my own family we are now creating our own versions of the smoothie recipe and are excited to do that. Many do not feel comfortable with that practice for the fear of consuming raw eggs and I do not want to persuade you to do anything contrary to your current beliefs and knowledge. I would like to encourage you to inform yourself more about your beliefs and to reevaluate them accordingly to find your own truth. Either way, the quality, purity, and safety of the foods you choose to consume, purchase, and grow is of the utmost importance for your health. That is the case regardless of weather you choose to consume your foods raw, cooked, fermented, or a completely new way you may invent yourself.

Garlic
Research confirms that garlic helps lower lipids, and is anti-thrombotic, anti-blood coagulation, antihypertensive, antioxidant, antimicrobial, antiviral, and anti-parasitic. Garlic also helps lower triglycerides, reduces plaque, prevents platelets in the blood from sticking together, and even has significant effect on blood pressure. (Bowden, 2007, p. 282) Garlic is one of the true ancient medicinal foods that should be part of every diet. Like with broccoli, you will find volumes written on benefits of garlic in your diet. In the meantime, it is very easy to add it to your home garden and enjoy it fresh in every meal of your day.

This list is meant to inspire you and remind you of how easy and simple it is to include very nutritious and very powerful foods in your daily meals. Healthy nutritious eating is accessible and available to everyone on the planet. It is up to us to make the choice of taking care of our bodies and creating our wellness, abundance, and joy trough Love and expression of our innate creativity.
Mix in the use of many wonderful healing herbs that are easy to grow in even the smallest garden and you will make another huge step towards the creation of your health and maintenance of vitality and well-being. Try to understand the importance of the sources your foods come from and how they affect your well-being and make sincere effort to know where it came from. Once you learn the exact source of the foods you are purchasing it will make a huge difference in the choices you are making. However, that is a topic for another article ...

In Health, Abundance, Love, and Light,

Daniela Sales

The Avokado Studio of Arts for Creative Living
http://bodyandmindstl.com

Disclaimer: The statements in this article are for educational purposes only and have not been evaluated by or sanctioned by the FDA. Only your doctor can properly diagnose and treat any disease or disorder. The remedies discussed herein are not meant to treat or cure any type of disease. The user understands that the above information is NOT intended as a substitute for the advice of a physician or a pharmacist.

References
Bowden, J. (2007). The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why. Beverly: Fair Winds Press