The ABC of Healthy Foods (J, K, L)

The ABC of Healthy Foods (J, K, L)

J

Jerusalem Artichokes – Also known as Sunchokes, Jerusalem Artichokes are one of the finest sources of dietary fiber. They are especially high in oligo-fructose inulin, these tubers support the regulation of glucose and insulin levels, both of which, when high, have been shown to increase risk for cancer.

K

Kale

Kale – Sientists have known that the nutrients in cruciferous vegetables such as cabbage, broccoli, and kale offer unique protection against the type of DNA damage that often results in malignancy.  Kale, however, stands out in that its total phenolic content is higher than in any other cruciferous vegetable. Kale provides a superior level of sulforaphane, which boosts detoxification and antioxidant activity. Kale is particularly high in glucosinolates which are converted by the body into cancer-preventive compounds called isothiocyanates, powerful inhibitors of carcinogenesis and inducers of cancer-destroying enzymes.

Kidney beans – Red kidney beans, are outstanding sources of antioxidants.  Red kidney beans provide more antioxidant activity than any other vegetable and are exceptionally rich in flavonoids.

Kiwis – Kiwis are rich in vitamin C, glutathione, flavonoids, carotenoids and other antioxidants. Kiwi has been shown to contain an anti-mutagenic component, helping to prevent the mutations of genes that may initiate the cancer process.

Kohlrabi

Kohlrabi – Kohlrabi (German turnip or turnip cabbage) is a member of the Brassica family.  It contains health-promoting phytochemicals such as sulforaphane and indole-3-carbinol that are helpful in protecting against breast, prostate and colon cancers. Kohlrabi also provides phytochemicals called isothiocyanates, which may have protective benefits against certain kinds of cancer, according to researchers at the University of Maryland Medical Center.

Kumquats – Kumquats, are a good source of vitamin C and d-limonene. This compound has been researched for its cancer-fighting and anti-inflammatory properties and is more concentrated in citrus peels.