If there is one thing that can help us with good health it is to eat green vegetables every day; these include kale, cabbage, collards and broccoli and some nongreen ones such as cauliflower and turnips are cruciferous (named for their flowers which have four equally spaced petals in the shape of a cross, crucifer in Laing means “cross-bearer”)

Green vegetables win the award for being the most nutrient-dense of all foods. Leafy greens such as romaine lettuce, kale, collards, Swiss chard and spinach are the most nutrient dense of all foods.Scientific research has shown has a strong positive association with increased longevity in humans and raw, leafy greens, normally referred to as salad.

Super Immunity
Joel Fuhrman, M.D.

Green vegetables win the award for being the most nutrient-dense of all foods. Cruciferous vegetables are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates…

We are lucky to have today’s wide variety of greens available: romaine, spinach, baby kale, arugula, mixed greens. It’s an extra cost to buy organic, pre-washed greens, but I see it as an investment in health. I believe the more greens and vegetables we eat, the less likely we will spend money on doctors’ visits and prescriptions.

We eat salad at least four or five times a week, even if it’s simply spinach tossed with peas and lemon vinaigrette. The salad arena is a wonderful culinary playground—there are so many ways to make them interesting and tasty. In general, my salads include at least three super foods: greens/cruciferous, onions, and nuts/seeds. Add berries, or beans, grains or fruit and you get more antioxidants, minerals and phytonutrients in every bite.

I’m a huge advocate of homemade vinaigrettes. Save the money from store-bought salad dressings—which include sugar and additives that detract from the health benefits of eating salad!—and spend it on organic greens instead.

In a review of 206 human-population studies, raw vegetables consumption showed the strongest protective effect against cancer of any beneficial food. The more of these healthy green vegetables (both raw and cooked) you eat, the healthier you will be.

Eat to Live
Joel Fuhrman, M.D.

Raw vegetables consumption showed the strongest protective effect against cancer of any beneficial food…