• The Best and Worst Vegetables to Eat

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    by Joseph Mercola: What
    the TSA Is NOT Telling You About Full Body Scans…



    There’s little
    doubt that one of the best ways to improve your health is to make
    sure you’re eating plenty of fresh, minimally processed high-quality
    vegetables, ideally locally-grown and organic, with a majority of
    them consumed raw. One simple way to boost your vegetable intake
    is to juice them.

    Juicing organic
    vegetables is highly recommended to patients in our clinic who are
    working to restore or improve their health. I am firmly convinced
    that juicing is one of the key factors to giving you a radiant,
    energetic life, and truly optimal health.

    I simply do
    not know of any other single nutritional intervention that has a
    more profound influence on health than eating and/or juicing fresh,
    organic vegetables.

    You can review
    my comprehensive approach to how to juice on my
    vegetable juicing page

    Are All Vegetables
    the Same?

    If you were
    to get all of your vegetables from conventionally farmed sources,
    this would be better for your health than eating no fresh vegetables
    at all. However, conventionally farmed vegetables are not your best
    choice. Organic vegetables are a much better option.


    USDA Organic
    farmers (and
    many small, local organic farms working without certification
    must use different standards when growing vegetables. These standards
    include never using:

    The Environmental
    Protection Agency (EPA) considers 60 percent of herbicides, 90 percent
    of fungicides, and 30 percent of insecticides to be carcinogenic,
    and most are damaging to your nervous system as well. In fact, these
    powerful and dangerous chemicals have been linked to numerous health
    problems such as:

    • Neurotoxicity
    • Disruption
      of your endocrine system
    • Carcinogenicity
    • Immune system
    • Male infertility
      and reduced reproductive function
    • Miscarriages
    • Parkinson’s

    This information
    alone should give you pause when considering whether to buy local,
    organic vegetables or not. But I encourage you to do further research
    about organic versus conventional farming conditions. I believe
    that after researching the facts and statistics, you’ll come to
    the conclusion that organic
    vegetables are far more nutritious than conventionally farmed vegetables

    Fruit and Vegetable Pesticide Loads

    Certainly helpful
    to your decision about which vegetables should be purchased organic
    and which conventional veggies may be safe, is the measured pesticide
    loads found on conventionally farmed fruits and vegetables.

    Of the 43 different
    and vegetable categories tested by the Environmental Working Group

    and included in their Shoppers’ Guide to Pesticides in Produce,
    these 12 fruits and vegetables had the highest pesticide
    load, making them the most important to buy or grow organic:

    • Peaches
    • Apples
    • Sweet bell
    • Celery
    • Nectarines
    • Strawberries
    • Cherries
    • Lettuce
    • Grapes (imported)
    • Pears
    • Spinach
    • Potatoes

    In contrast,
    these foods were found to have the lowest residual pesticide load,
    making them the safest bet among conventionally grown vegetables:

    • Broccoli
    • Eggplant
    • Cabbage
    • Banana
    • Kiwi
    • Asparagus
    • Sweet peas
    • Mango
    • Pineapple
    • Sweet corn
    • Avocado
    • Onion

    So if you need
    to work within a certain budget, use this information to help guide
    you to the best choices when it comes to lowering your overall pesticide

    The Importance
    of Fresh Vegetables

    Buying your
    vegetables from a local organic source is the ideal way to ensure
    that your vegetables are both fresh and high quality. I strongly
    advise you to avoid wilted vegetables of any kind, because when
    vegetables wilt they loose much of their nutritional value. In fact,
    wilted organic vegetables may actually be less healthy than fresh
    conventionally farmed vegetables!

    Another reason
    to buy your organic vegetables from a local source is that fresher
    vegetables also contain the highest amounts of biophotons.

    What are Biophotons?

    are the smallest physical units of light, which are stored in, and
    used by all biological organisms — including your body.

    Fritz-Albert Popp
    was the first to suggest that this light inside
    all biological organisms must originate, at least in part, from
    the foods you eat. When you eat plant foods, the light waves (photons)
    are thought assimilate into the cells in your body.

    The purpose
    of these biophotons is much more important than many have realized,
    because they are the transmitters of important nutritional bio-information
    used in many complex vital processes in your body.

    Every living
    organism emits biophotons, or low-level luminescence (light with
    a wavelength between 200 and 800 nanometers). It is thought that
    the higher the level of light energy a cell emits, the greater the
    vitality and potential for the transfer of light energy to your

    In other words,
    the more light that a food is able to store, the more nutritious
    it is when you consume it. Fresh, organic vegetables are naturally
    rich in this biophoton light energy.

    Illness Can
    Occur When Biophoton Emissions are Out of Sync

    Research by
    Dr. Popp also showed that the light emissions of healthy people
    follow a set of biological rhythms by day and night and also by
    week and month.

    However, in
    his studies, the light emissions from cancer patients had no such
    rhythms and appeared scrambled, which suggests that their cells
    were no longer communicating properly.

    Likewise, according
    to Dr. Popp’s research, multiple sclerosis patients were taking
    in too much light, leading to what he considered confusion on a
    cellular level.

    Even stress
    can influence your biophoton emissions, causing them to increase
    when stress increases.

    It’s also known
    that cancer-causing chemicals alter your body’s biophoton emissions,
    interrupting proper cellular communication, while certain natural
    substances can help to restore proper cellular communication. For
    instance, Dr. Popp found that mistletoe appeared to restore biophoton
    emissions of tumor cells to a normal level!

    even conventional
    medicine confirmed that mistletoe extract does appear to have a
    beneficial effect on cancer
    , with one study published in Alternative
    Therapies in Health and Medicine
    showing that mean survival
    rates nearly doubled among breast cancer patients who received mistletoe

    An Important
    Tip for Gathering Valuable Light Energy

    As regular
    readers know, I’ve long recommended eating a diet
    of mostly RAW food
    to stay optimally healthy. This is because
    living raw foods contain the most biophoton light energy that your
    body needs.

    The greater
    your store of light energy from healthy raw foods (this should not
    be confused with your vitamin
    D status
    , which is produced by the sun on your skin), the greater
    the power of your overall electromagnetic field, and consequently
    the more energy is available for healing and maintenance of optimal

    I firmly believe
    it’s only a matter of time before the importance of light energy
    in your health and well-being becomes more widely recognized and
    applied in the field of medicine. Until then, remember that your
    body is not only made up of tissue, blood vessels and organs. It’s
    also composed of light.

    Reasons to

    As I mentioned
    at the beginning, one of the best ways to get ample amounts of raw
    vegetables into your diet is through juicing. Many people see juicing
    as inconvenient, but with
    the proper juicer it really is not very time consuming at all

    The fact is,
    many people initially think that juicing will be a real chore, but
    most are pleasantly surprised to find it’s much easier than they

    There are three
    main reasons why you will want to consider incorporating organic
    vegetable juicing into your optimal health program:

    • Juicing
      helps you absorb more nutrients from the vegetables.
    • Juicing
      allows you to efficiently consume more vegetables.
    • Juicing
      can add a wider variety of vegetables into your diet.

    However, you
    should only start by juicing vegetables that you enjoy eating
    non-juiced. The juice should taste pleasant – not make
    you feel nauseous.

    It is very
    important to listen to your body when juicing. Your stomach should
    feel good all morning long. If it is churning or growling or generally
    making its presence known, you probably juiced something you should
    not be eating. Personally, I’ve noticed that I can’t juice large
    amounts of cabbage, but if I spread it out, I do fine.

    Please review
    comprehensive vegetable juicing instructions
    for more information.

    What are the
    Best Vegetables for Good Health?

    Whether you’re
    munching them raw or juicing, some vegetables contain more health
    building nutrients than others. This list details some of the best
    and worst vegetables for your health.

    Recommended Vegetables


    (actually a fruit)

    and red cabbage



    romaine, red leaf, green leaf




    red, green, yellow and hot






    sparingly due to high carbohydrate levels




    to Avoid


    Tips to Make
    Your Juice Taste Better

    If you would
    like to make your juice taste a bit more palatable, especially in
    the beginning, you can add these elements:

    • Coconut:
      This is one of my favorites! You can purchase the whole coconut
      or use unsweetened shredded coconut. It adds a delightful flavor
      and is an excellent source of fat to balance your meal. Coconut
      has medium chain triglycerides, which have many
      health benefits
    • Cranberries:
      Researchers have discovered that cranberries have five times the
      antioxidant content of broccoli, which means they may help protect
      against cancer, stroke and heart disease. Limit the cranberries
      to about 4 ounces per pint of juice.
    • Lemons
      and Limes
      : You can also add half a lemon or lime (leaving
      much of the white rind on).
    • Fresh
      : This is an excellent addition if you can tolerate
      it. It gives your juice a little “kick”! And, as an added boon,
      researchers have found that ginger can have dramatic effects on
      cardiovascular health, including preventing atherosclerosis, lowering
      cholesterol levels, and preventing the oxidation of low-density
      lipoprotein (LDL).

    Typing and Juicing Vegetables

    According to
    Nutritional Typing principles, if you are a carb type, vegetable
    juicing is STRONGLY recommended. With patients in our clinic, we
    strongly encourage it if they expect to regain their health.

    If you are
    a mixed type, it is certainly useful to juice. However, protein
    types need to follow some specific guidelines to make it work for
    them, which I’ll review below.

    I used to charge
    a fee for my nutritional typing program; however I’m now able to
    offer this exceptional tool for FREE, so I urge you to take advantage
    of this opportunity. You can find the free
    online typing test here
    . This program can help guide your food
    choices even further. We used to charge $29 for this test but
    I wanted to make it available for everyone, so please take advantage
    of this free test to help you learn what foods will improve your

    Protein Types
    and Juicing Vegetables

    If you are
    a protein type, juicing needs to be done cautiously. The only vegetables
    that should be juiced are your prime protein type vegetables, which
    are celery, spinach, asparagus, string beans and cauliflower (including
    the base).

    Also, to make
    drinking vegetable juice compatible with protein type metabolism
    (which needs high amounts of fat), it is important to blend a source
    of raw fat into the juice. Raw cream, raw butter, raw eggs, avocado,
    coconut butter, or freshly ground flax seed are the sources of raw
    fat I most recommend.

    In addition
    to adding a source of raw fat to your juice, you may also find that
    adding some, or even all, of the vegetable pulp into your juice
    helps to make drinking the juiced vegetables more satisfying.

    Final Thoughts
    about Vegetables

    The truth is,
    scientists really don’t know all that much about nutrients, and
    taking isolated nutrients through supplements is not always a good
    idea, since it’s been shown that using
    supplements can actually lead to negative health consequences

    A much better
    way to get the vital nutrients your body needs is through eating
    whole, fresh organic vegetables. I recommend at least one third
    of your total diet be eaten raw, and a great way to do this is through
    incorporating juicing into your eating plan. Personally, I aim for
    consuming about 80 percent of my food raw, including raw eggs, dairy
    and meat.

    Be sure to
    also take into account your Nutritional Type, because some people
    definitely function better with more vegetables in their diets than
    others. Again, to take my free online nutritional typing test, see
    this link.

    But I want
    to emphasize that eating any vegetable is better than eating no
    vegetables at all, so don’t get down on yourself if you’re able
    to juice organic fresh vegetables only a few times a week. Even
    if you have to start slowly, I think you’ll soon begin to notice
    positive changes to your health when you increase your intake of
    fresh vegetables.

    Even better,
    my nutrition plan
    , which can help you take a comprehensive look
    at your overall health as it relates to food, and may even help
    you to change the way you think about eating.

    3, 2010

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