004 – Introduce vegetables to your diet

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Introduce vegetables to your diet

Introduce vegetables to your dietThere are several vegetables in the world but I will discuss a few that can be found anywhere in the world. The important thing here is to make sure you add vegetables to your diet. They should be raw and fresh to save the essential enzymes, vitamins, minerals and much more. Salad is one of the best ways to do such. Learn to make your own salad dressings and avoid the commercial one with additives and preservative full of salts etc. Incorporate into your meals vegetables and fruits based on the food contents, minerals, vitamins, and trace minerals that your body requires to boost your immunity and give your cells what they need to function properly.



Is a root vegetable with sugar-like taste, its purplish-red in color is from its content of beta-cyanin.  It has a bulb like root and greenish wide leaves. Beet roots are succulent and sweet, whether cooked or raw.  They can be mixed with any dish; (ugba, among the Ibos will be wonderful with cooked beet root added). Like all cooked food beet losses some of its nutrients, so it may also be good to consider steaming, beets.

More important is a combination of the root and the leaves. The leaves called beet greens, when consumed raw contains vitamins A, B, and C.  Good source of calcium for those who do not take milk or yoghurt. Contain iron, potassium, foliate and magnesium. The vegetable has a good level of magnesium and potassium to help keep blood pressure down.

For people who do not have good medical control of disease conditions, good diet cannot be compromised.  Beets are good against cancer, especially colon and lung cancer.  The leaves of beet are good for lung cancer and helps prevent craving in smokers, (foliate in beet contain foliate for the lungs).  It is advisable to consume beets raw with carrot juices, salads and in different dishes.  Remember that it is good to cook it separate if you do not want its color power to mask other items in the dish.  Also when you consume beet roots your urine color may look light red so also your stool or feces when you use the toilet, do not get alarmed.



This vegetable is of the cruciferous plant family that includes cabbage, cauliflower, and they all help fight cancer. This bunched greenish vegetable is very unique. It has a candid sulfuric odor when grown and cooked. The broccoli sprouts are more nutritious, and can be juiced, eaten raw, added to salad, steamed or slightly cooked. This vegetable is good for cataract of the eye, and colon cancer if consumed regularly. It is good as a weight loss vegetable, low in calorie and very high in fiber that is very useful in the cleansing of the digestive system. It could be added to all kinds of salad, including ugba (oil bean salad in Nigeria) and it could be eaten raw as a snack. Grow your own garden of these vegetables and you will not regret the health benefits. It contains the following healthful nutrients:

  1. Vitamin A in the form of beta-carotene (for the immune system), Vitamin C.
  2. Contains antioxidants for cell regulation, metabolism, immune system functioning.
  3. It is an anti- cataract agent.
  4. Its fiber is good for weight loss, diabetes and hypertension.
  5. Contains calcium which is equivalent to that of milk.
  6. Contains potassium a mineral helpful in cardiovascular issues.



There are two types of cabbage, the green and the red. They contain heart protective substance such as lutein, beta-carotene and other antioxidants, and red cabbage has more of the beta-carotene. It is good for inflammation management and the hardening of arteries, therefore aids in heart disease prevention. They are rich in vitamins C and K. You may consider juicing it with carrots or steaming. Some people complain of gas when they eat it, in such cases eat with moderation. It is suggested that it is helpful in ulcers.


Carrots                                                                                                                                               Carrot is a nice vegetable orange in color, grown in many parts of the world. They have a lot of benefits that include, cancer prevention and cure, good eye sight, contains anti-oxidants, skin care, aids in water intake, contain vitamins, minerals and fiber, helps lower cholesterol and useful in the prevention of heart disease. Carrot contains a good amount of beta-carotene which it converts to vitamin A in the human body. Vitamin A, loaded in carrot helps prevent night blindness. It anti-oxidant helps fight cancer by attacking the free radicals that contribute to the disease. Carrot is a good source of niacin, vitamin B1, 2, 6 and C, manganese and potassium. They are low in calories and ideal for weight watchers.

Carrot can be juiced, steamed or eaten raw. It contains a lot of fiber that is good for the colon. Steaming or juicing the carrot frees out more of the beta-carotene compared to eating it raw. It is important in preparing juice combinations for treatment of different diseases.



Is a vegetable that is very good for the human health and is very high in organic sodium, potassium, calcium, magnesium, sulfur and also a good source of vitamins A, B, C and E. It helps eliminate carbon dioxide from the body. Our physiological processes require organic salt from raw, fresh vegetables and fruits.  It helps to make our blood and lymph less viscous to enable smooth flow.  Any cooked vegetable turns the good organic sodium into the bad inorganic dangerous sodium.  Eat them fresh always.



Cucumber is probably the best natural diuretic and helps in promoting urination. This wonderful plant helps in hair growth, because it is high in sulfur and silicon content. It is more beneficial when consumed with one of these, carrot, green bell pepper, lettuce and spinach. It helps in blood pressure issues, it contains about 40% potassium. It is also beneficial in rheumatic ailments when mixed with beet, because it increases the process of the elimination of uric acid from the body. Contains vitamins B, C, K and also phosphorus, magnesium.



Garlic and onion are vegetables that supply good antioxidants, rich in Sulphur and flavonoids that help in the fight against diseases. They are best eaten with vegetables and help prevent the development of enlarged prostate, (BPH). Garlic has some of these benefits that include:

  1. Helpful in the management of hypertension
  2. Helpful in the management of cardiovascular diseases.
  3. Very helpful in issues of the prostate, cholesterol and boosts the immune system.
  4. It helps the brain function better and prevents the onset of diseases like dementia etc.
  5. Has antioxidants and helps detoxify the body of dangerous heavy metals.
  6. It is anti, fungal, bacterial and even viral
  7. It is good for allergies if you are not allergic to Sulphur.
  8. Good for tooth problems when the liquid is applied to the aching tooth.
  9. It is good for the bones and, lung cancer and some other cancer issues.

Garlic has to be taken raw or with vegetables or salad regularly or daily to reap the benefits.



It is one plant that is very important like garlic for good health. Ginger has several benefits and can be consumed in several ways. The benefits include:

  1. It helps neutralize acidic conditions in the body.
  2. It helps prevent abdominal gas conditions.
  3. It helps in the digestion of proteins and fat.
  4. It helps in treating motion and morning sickness.
  5. It helps prevent blood clots.
  6. It helps lower cholesterol and relaxes the muscles.
  7. It helps to alleviate fever and cold.
  8. It helps reduce and manage inflammation and arthritic conditions.



This generally green and sometimes purple or red vegetable is very common in the tropical climate. It contains potassium, calcium, magnesium, zinc. Also has vitamins A, B6 and C, folic acid, antioxidants and fiber. It has the following benefits and best eaten almost raw and avoid cooking it:

  1. Assists in binding cholesterol and toxins from the liver for elimination.
  2. It is low in calorie
  3. Helps in the management of constipation, because its fiber and mucilaginous characteristic makes the stool soft and easy to evacuate.
  4. It creates an ideal environment for good bacteria in the colon to thrive.
  5. Aids in the bacterial propagation in the production of vitamin B complex.
  6. It helps in the management of diabetes, eat it often if you are diabetic; except you are on metformin, a drug for diabetes.
  7. It help in the lowering of blood pressure because of it magnesium and potassium.
  8. It is good for eye health because of the beta-carotene it contains.
  9. It helps in issues of cholesterol and cardiovascular problems.



This is one of the complex plants in nature like garlic.  Onion has various intriguing properties some of which increase their effects. These properties include: stimulant, expectorant, anti-rheumatic, diuretic, anti-scorbutic, re-solvent. This makes it a great remedy for constipation, sores, gas, whitlows, etc.  It is very safe and can never lead to an overdose. The only draw- back is in cases of people allergic to sulfur which may be very harmful to people with liver issue, garlic may have the same effects, so it becomes necessary to find out if an individual is allergic to sulfur.



This plant that looks like carrot leaves is actually considered an herb and that indicates the reason for its high potency, but very beneficial if taken in the right dosage.  One ounce in juice form is taken alone.  Best advice is never take the juice alone.  For best result mix with carrot or any vegetable juice. It is very good if eaten in a salad mix.

Raw parsley helps in oxygen metabolism and some vital organs that include the adrenal glands. It helps in the wellbeing of the blood vessels and capillaries, even in lung diseases.  Parsley tea from raw leaves, produce green tea (put a bunch of raw parsley in hot water and cover, to allow the water turn green).  Drink it for bladder, kidney issues and kidney stones.  Also parsley is good for maintaining healthy germ- free genital-urinary tract, by promoting good urination that does not allow for disease environment.

Parsley in combination with carrot juice, or cucumber is an effective agent in promoting menstrual issues.  It is an important aid in all menstrual problems, especially if used regularly.  Parsley is also good for eyes problems.  Always drink parsley juice in combination with other juices, preferably, carrot juice and/or celery. In this mixture it helps in problems of the eyes, optic nerves, cataract, cornea, ulceration, conjunctivitis and several other issues of the eyes.

Parsley helps you have good urination (diuretic) that in turn aids in blood purification and excretion of toxic substances.

It is an excellent food for the genitor-urinary tract and helpful in issues of kidney stones, bladder, nephritis, albuminuria etc. Eaten regularly it helps give you good appetite and also good metabolism.  It is also good for digestive problems, but must be eaten sparingly when taken alone because it is highly potent.  Amazingly when consumed regularly one will experience decreased blood pressure and lower heart rate.  Parsley tea, especially fresh greenish recently harvested parsley brewed into green tea helps dissolve kidney stones.  If you experience bad breath eat parsley, it is a breath freshener.  The potassium in parsley helps lower BP.

It is encouraging to eat parsley with salads, and vegetable meals and in juices daily.  Despite containing potassium, it contains histidine and amino acid that prevents and even destroys tumor in the human body especially in the intestines.  It also contains apiole, an important oil that helps stimulate the kidneys.  Folic acid in parsley helps in cardiovascular issues.  It is very good after a woman has delivered her baby; as it helps promote breast milk production and uterus toning.  However, pregnant women should avoid parsley in large daily doses because it could cause contractions.

Best way to eat parsley is fresh, chew it, and use it in salads and juices. Never cook it, it destroys all the nutrients.  It is a potent but delicate herb.



It comes in different colors, but the commonest is the red color. Both the leaves and the root as edible like the beet. They have antifungal and antibacterial properties. Easy to grow like the beet and cheaper in the grocery than the beet. It contains potassium, sodium, riboflavin, vitamin B6, vitamin C, calcium, copper, magnesium, manganese, folate and fiber. It is best eaten raw or added to salad for best benefits. It is good for urinary tract infection that involve inflammation and burning when urinating. Contains lycopene which reduces the possibility of developing prostate cancer. Good for the liver, constipation, piles and jaundice issues. Good source of fiber and promotes better bowel movement.



There are many varieties of spinach but the type in Nigeria West African is called green or alefo, waterleaf is close to the spinach in North America.  The spinach grown in North America (include USA, Canada and Mexico) is the type of spinach that needs to be introduced fully into developing nations.

Spinach is very important for all the digestive tract, including the colon.  Spinach is a three in one vegetable.  It is used by the body if eaten fresh or as juice as a cleanser, reconstruction and regeneration of the cell of the body especially the intestinal walls or cells.  If consumed daily there will be no need for inorganic laxatives.

Spinach (juice) is good for the gums and the teeth in preventing infection or vitamin C deficiency.  No matter what kind of disease condition you have, from high blood or low blood pressure to intestinal tumors and headaches, a daily cup of carrot and spinach juices will change the situation over a few weeks of continuous juices and diet habit change.

Cooked spinach forms oxalic acid crystals in the kidney which eventually leads to pain and kidney troubles.  This is because cooked spinach turns organic acids into inorganic oxalic acid atoms.  Accumulation of this inorganic material is dangerous.  Inorganic oxalic acid from cooked spinach, combined with calcium form an interlocking substance leading to calcium deficiency and may lead to bone decomposition.  Eat spinach raw always, the best and only option.  Spinach contains and is a good source of good sodium, calcium, potassium, magnesium, sulfur, iodine, iron and phosphorus and vitamins A, B, C and E, if and only if consumed raw or in fresh juice, may be mixed with carrot.



Is about 70% chlorophyll and is obtained from the sprouting of the wheat seeds. The wheat seed sprout forms the wheatgrass, which when compressed or chewed gives out the juice. This is called the wheat grass juice full of chlorophyll. Wheatgrass has a lot to contribute to good health and these include:-

(a) It dissolves tumor especially internally within the gut.

(b) It helps lower blood pressure.

(c) It helps fight infection.

(d) It cleanses and oxygenates the human blood.

(e) It helps build endurance and restore fertility.

(f)  It improves skin complexion and hair growth.

(g) It restores and helps maintain alkalinity to the blood.

(h) It detoxifies the liver and blood stream.

(i) It is good for itchy scalp and turns grey hair to natural color.

(j) It contains chlorophyll which is a natural anti-bacterial liquid.

(k)It contains liquid oxygen, destructive to cancer cells.

(l) Good for the treatment of ulcerative colitis, constipation and peptic ulcer.

(m) Prevents tooth decay and tightens the gums.

(n) Neutralizes toxic body substances like mercury, nicotine.


Other important vegetables to include in your diet are kale, lettuce, tomatoes, bell pepper, bitter-leaf, telferia, seed sprouts and much more. The all contain essential antioxidants, minerals, vitamins and trace elements needed for good health and solid immune system.