Many of us refused to eat vegetables when we were young or gulped them down with closed eyes, because they seemed, at that time, less tasty than other foods. They were formerly cooked in a tomato sauce or with chunks of meat or chicken, accompanied by rice or bread. Having no alternative, I swallowed them; I owe that to the tomato gravy that made them palatable. However, when I went to boarding school, I was even more upset to see them served differently: boiled with barely a dash of salt. They were unpalatable, but I had to gulp them down quickly, or else I would have been deprived of a meal. Though the method was harsh, I surprisingly learned to appreciate vegetables cooked in this manner.
Vegetables are essential components of good nutrition. They provide us with the necessary vitamins, minerals, enzymes and cofactors to build and maintain the body, nourish the skin, cleanse the system, digest food, and protect us from infections, bacteria, viruses, yeasts and other harmful microorganisms. For example, to detoxify the blood, beets are recommended, asparagus for the kidneys, and artichoke for the liver. Some have more importance than others due to their abundance in nutrients and digestibility. To achieve a wholesome nutrition, they should be served with a variety of whole grains and legumes. Such a meal provides healing, cleansing, nourishment and satisfaction. Grains and legumes build the body and give it energy while vegetables purify the system, renew the blood, protect against harmful microorganisms, and replenish beneficial bacteria, the intestinal micro flora.
Raw vegetables in warm climates tend to purify the body, particularly when animal products are included in the diet. Some of these are cucumber, lettuce, summer squash, peppers, spinach, chard, beet greens, yam, okra, green peas and mushroom. These vegetables are best eaten fresh and in their season.
Vegetables grown in colder climates have nutrients that protect from disease even during harsh weather conditions. They retain their nutrients for a long period. For example, vitamin C in cabbage, stored in the center of the plant, resists cooking or pickling. Winter vegetables are carrot, parsley, watercress, turnip, winter squash, kale, the cabbage family and dark leafy greens. All vegetables and fruit are best eaten fresh and in season; and should be organically grown and free of pesticides, herbicides, insecticides, and bioengineering.
Each vegetable differs in characteristics and flavor and has specific healing properties for certain conditions, depending on how it is eaten. Raw fruit and vegetables can decrease the feeling of heat and cleanse the system. The warming effects of cooked vegetables increase energy and warmth while improving blood circulation for those who are weak and feel cold. Certain vegetables such as garlic, onion and shiitake mushroom are helpful in cleansing the blood, treating cholesterol and boosting immunity; these characteristics are due to their high medicinal value. They should be used regularly, alternated, and in moderation for maximum benefit. Such a diet should be accompanied by fiber-rich low-fat nutrition consisting of whole grains and legumes. The description of certain commonly used and locally available vegetables follows.
Carrot is mostly known for being a powerful antioxidant due to its high beta-carotene content, the precursor of vitamin A (light cooking of the vegetable improves the assimilation of beta-carotene in the body). It is used to maintain health and prevent cancer and night blindness. Carrot protects the lungs, fortifies the liver and spleen, regulates hormones in combination with beets, reduces acid flux, cleanses the digestive tract from parasites and bacteria and stops diarrhea. Beta-carotene in carrot has an anti-inflammatory effect on the mucus membrane. Silicon in carrot improves the absorption of calcium and builds connective tissue. A daily glass of carrot juice or eating some can supply the body with all the above benefits as well as increase milk in breastfeeding mothers. Carrot sticks improve the development of the lower jaw in children, decreasing the incidence of overcrowded teeth. Cooked pureed carrots reduce diarrhea in infants. Carrot juice may be used as a base for many healthy juice cocktails. It can also be added to soups, stews, broths, salads and vegetable dishes since it is rich in minerals, but excessive consumption may weaken the kidneys and lead to loss of hair.
Cucumber — diuretic, digestive, cleansing and hydrating — purifies the blood and helps the heart, pancreas and intestines. In the form of juice, it is cooling, heals kidney and bladder infections and reduces inflammation of the stomach, skin and throat, but it should not be taken in the presence of diarrhea. Grated or sliced cucumber soothes swollen irritated eyes and improves skin texture. Cucumber should be consumed with its peel in order to benefit from the chlorophyll as well as silicon which builds connective tissue and improves calcium assimilation. A digestive enzyme in cucumber helps digest protein, cleanses the system and rids it of parasites. It can be taken as juice (one cup) or added to soups and salads.
Lettuce’s diuretic and relaxing effects treat edema (water retention), digestive fermentation, yeasts, scanty and bloody urine and hemorrhoids. It also improves the supply of mother’s milk. Green leafy lettuce is very rich in silicon, manganese, chlorophyll, iron and vitamins A and C.
Eggplant, or aubergine, is helpful in treating hemorrhoids, blood in urine, blood clots in the uterus, swelling, dysentery, diarrhea and liver and uterus problems. Due to its balancing action on the blood, it stops bleeding. Its richness in flavonoids helps rebuild arteries and reduces the risk of stroke and bleeding.
Tomato, both sweet and sour, quenches thirst, improves digestion, prevents constipation, detoxifies the liver, blood and the whole body, and reduces high blood pressure. In spite of its acidic nature, it has digestive enzymes that neutralize its acidity. It also decreases the acidity in the blood of those suffering from rheumatism and uric acid (gout), but it should not be taken by those with arthritis as it upsets calcium balance. Tomato is rich in lycopene, a vitamin that is hailed for its antioxidant action against prostate cancer. It also reduces risk of heart disease as has been seen in the Mediterranean diet. The consumption of tomato should not exceed one to two tomatoes per meal. To enhance lycopene, tomato should be eaten cooked.
The pungent onion family consists of onion, chive, leek, shallots, scallion and garlic. In general they give warmth, stimulate energy, decrease blood clots, detoxify the body of heavy metals and parasites and help digest protein. They have a cleansing action on arteries and reduce the incidence of viruses, bacteria, yeasts and indigestion. The onion family has healing properties. They are also effective in stimulating the immune defenses and treating other conditions. Their most active chemical is sulfur.
Onion reduces cholesterol levels and blood pressure, blocks allergic responses, kills parasites and treats the cold virus. Clear chicken stock cooked with lots of onions and one head of garlic rapidly clears a cold. Simmered onions in hot water and sweetened with honey makes a good cough medicine. Raw onion packs reduce swelling caused by insect bites.
Garlic has potent healing powers that stimulate circulation, treat the cold virus, destroy ameba, parasites, bacteria and yeasts, replenish healthy bacteria, relieve insect and snake bites and hay fever, treat the respiratory tract, stop diarrhea and lower cholesterol. For healing, garlic is best taken raw as it is used in Middle Eastern cooking; overcooking decreases its potency. Fresh parsley or mint cancels much of the strong breath odor which results from eating raw garlic and onion and also minimizes its burning sensation in the stomach. Large amounts of garlic are not recommended.
Stand by for more vegetables as I intend to continue on this same subject next week.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected].)