1 cup steamed= 25 Calories While cauliflower is not a well-studied cruciferous vegetable from a health standpoint, you will find several dozen studies linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer…



1 leaf= 6 calories Cabbage has massive amounts of many phytochemicals like thiocyanates, indole-3-carbinol, lutein, zexanthin, sulforaphane and isothiocyanates. These compounds are powerful anti-oxidants and known to help protect against breast, colon, and prostate cancers and help reduce LDL or “bad cholesterol” levels in the blood. It is also a very good source of vitamin…



1 cup steamed= 31 Calories Fresh Broccoli is a storehouse of many phyto ¬nutrients such as thiocyanates, indoles, sulforaphae, isothiocyanates and flavonoids like beta carotenecryptoxanthin, lutein and zeaxanthin. Studies have shown that Broccoli helps prevent many types of cancer including: prostate, colon, urinary bladder, pancreatic and breasts. CARTOTENOIDS: Present in large quantities, especially beta-carotene. The…


Bok Choy

1 cup= 9 Calories Bok choy is one of the world’s oldest super vegetables, with powerful antioxidants and rich in beta-carotene, bokchoy helps reduce the risk of certain cancers. Bok choy is also unique in its ability to reduce the risk of cataracts. BETACAROTENES: Rich source of betacarotenes, which are important for skin, lungs, and…


Black Bean

½ Cup= 114 Calories Black beans, just like legumes, are packed with protein and fiber. Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. In fact the impressive array of antioxidants and anti-inflammatory phytonutrients in black beans can help prevent colon cancer. PROTEIN: Great source! PHYTONUTRIENTS:…


Bell Pepper

1=24 calories Technically a fruit, bell peppers also contain a large amount of phytochemicals that have exceptional antioxidant activity. Those phytochemicals include chlorogenic acid, zeaxanthin, and coumeric acid. When comparing the nutrient values of the different bell peppers, studies have shown that red bell peppers have significantly higher levels of nutrients than green. Red bell…



1 cup= 59 Calories

Beets boost metabolism, eliminates stress, and contains betacyanin which promotes the breakdown of triglycerides in the blood and reduces the risk of artery clogs. They also contain insoluble fiber and beta-carotene of which both play a role in reducing cancers, ashthma, and atherosclerosis.


1 cup= 6 Calories Arugula is considered to be one of the most useful and healthiest natural superfoods. Experts say that one of the most significant health benefits of arugula is to improve your blood quality. VITAMIN A: One third of a day’s value in only a few leaves. FOLIC ACID: A great source of…



1 Medium= 60 calories The artichoke is low in calories, sodium, and has zero fat or cholesterol. As part of a low fat, high fiber diet, it helps reduce the risk of heart disease and cancer. FIBER: Half a day’s value, which improves digestion and acts as a prebiotic. VITAMIN K AND FOLATE: Attain roughly…



1 medium= 85 Calories

Watermelon is over 90% water, making it a juicy fruit and a natural diuretic, a perfect treat on a hot summer afternoon. It contains vitamin C and A as well as potassium and many powerful antioxidants. Watermelon is good for edema and lowering blood pressure naturally.