Vegetable of the Week- Kale

One of my favorite vegetables out there, kale! This dark leafy green is rich in vitamin A, C and K and is full of calcium and iron as well as lutein and beta-carotene. The leaves can be smooth as are found in the dinosaur kale or can be rough and vary from a mild green to dark green and purples hues. One of the greatest benefits of dark leafy greens is that they act as a blood purifier, helping to cleanse your system as their properties are digested. It is due to the isothiocyanates found in kale that aids in the detoxing process of our bodies. Kale is really one of the most beneficial foods that we can incorporate into our diet. Not only does it help us to detoxify toxins, but it also has been proven to prevent certain cancers and lower cholesterol. Eat Kale steamed, raw, or even bake the leaves for a deliciously crunchy chip.

Vegetable of the Week- Carrots

Did you know that eating at least one carrot a day can help you reduce your risk of heart disease, numerous cancers and improve your vision? Beta carotene an important antioxidant is converted into vitamin A in the liver. Carrots are the richest vegetable source of vitamin A which plays an important role in vision. Carrots are rich in antioxidants which help stabilize free radicals in the body. They also possess one of the highest amounts of carotenoids found in vegetables. Studies show that diets consisting of high amounts of carotenoids are linked to a decrease in postmenopausal breast cancer, and decreases of bladder, cervix, prostate, colon, larynx, and esophagus cancers. There are so many ways to enjoy carrots, experiment with eating them cooked or simply raw and see what tastes best to you!

Vitamin A (aka retinol) - Promotes night vision, keeps eyes and skin membranes moist, maintains a healthy immune system

Carotenoids - Offer protection against certain cancers and macular degeneration

Beta Carotene - Protects the heart and circulatory system and reduces blood cholesterol

Carrots don't lose their beta carotene when cooked so go ahead and lightly steam then and enjoy the sweet flavor they develop. Roasted carrots with other root vegetables are a great fall dish. Add a tiny bit of salt and pepper and pop them in the oven. Raw carrots are a wonderful snack and great addition for color and flavor in salads.

Vegetable of the Week-Bell Peppers

Varying in size and color bell peppers are packed with nutrients and vitamins that can help protect your body from the damaging effects of free radicals, promote eye health and reduce the risk of heart disease. Studies show that red peppers have significantly higher levels of nutrients than green peppers due to the high levels of carotene, the nutrient responsible for the bright colors found in fruits and vegetables. Include peppers weekly into your meals. Eat them raw as a snack or in salads, grilled, stuffed or stir fried.

Nutrients and benefits found in bell peppers:
Vitamin C - Protects the immune and cardiovascular systems
B1 (thiamine) - Aids the body in converting carbs into energy, aids the nervous system
Vitamin B6 - Assists in controlling moods, prevents dandruff, eczema and psoriasis
Carotene - Protects the immune system, promotes eye health and reduces the risk of cancer
Folic acid - Prevents heart disease and helps cells remain healthy
Phytochemicals - Prevents heart disease, arterial damage and protects skin from premature aging