Back to basics: Vegetables for optimal health
Arugula greens
Artichoke
Asparagus
Avocados
Beet and beets tops
Bok choy
Broccoli
Brussels sprout
Butternut squash
Cabbages of all varieties
Carrots
Capsicum or chilies of all varieties.
Cauliflower and all other cruciferous vegetables
Celery
Cucumber
Garlic
Green or red leaf lettuce
Green peas and other peas varieties
Collard greens, kale, mustard green, spinach of all varieties, Swiss chard, and other leafy green vegetables
Mushrooms of all varieties
Okra
Onions of all varieties
Orange sweet potatoes
Plantains
Pumpkin
Sprouts
Summer squashes
String beans
Tomatoes
Watercress
This is by no means an exhaustive list. However, in general, strive to eat a rainbow of colors of fresh vegetables that come mainly from organic sources at least 4-5 servings every day, and always include a fresh green salad at least 4 days a week.
Top vegetables to choose from every day for optimal health:
Arugula greens
Avocados
Beets
Broccoli
Brussels’s sprout
Cabbages, all varieties
Carrot
Cauliflower
Garlic
Kale
Mushrooms
Onions of all varieties
Spinach
Swiss chard
Tomatoes
Watercress greens
Organic is always best when buying vegetables, but I recognize that it is not always easy to get produce grown without chemicals, and some organic vegetables can be expensive. So use the washing instructions given below to clean your vegetables and fruits.
Washing fruits and vegetables
Method:
Fill a large clean container or a sink with water.
Add about 1-2 cups of white vinegar OR hydrogen peroxide OR lemon juice with rinds, more or less depending on the amount of water being used.
Add some natural soap like Dr. Bronner’s vegetable based soap or use another cleaner for produce.
Place the vegetables and/or fruits in the solution and wash thoroughly.
Remove the produce and rinse well with clean water.
Air dry or dry with paper towels and store in the refrigerator on clean trays.
This method will remove harmful chemical residues and pathogens from the produce. If you wash all your produce at once this way, it will save you time throughout the week because you will not have to wash individual produce every time you want to eat it. Note: For leafy green vegetables, follow the same instructions given above, but use only the vinegar or lemon juice and omit the hydrogen peroxide and soap.