Are vegetables important to our diet? Which veggies should I eat?

I remember when I was a small kid, I used to hate eating vegetables. it doesn't matter if its carrots, brocolli, tomatoes or even pumpkin. Vegetables aren't my preferred choice of foods when I was a young boy. I also had a high school friend, who entirely isolated himself from eating any form of vegetable. Both of us were quite close to each other, being buddies and hangout most of the time. Even till now, most of my friends and people I know, would not consume vegetables as their priority foods when comes to any meal at all. Question is, why is that so?

Well, it's simple. 

1) It is whole foods. (Most people are so addicted to eating processed sugar laden foods)

2) It doesn't taste as sweet and delicious. (Vegetables are usually lower glycemic and in sugar content)

3) Inadequate cooking skills? (That's just lame excuse, most vegetables should be consume raw)

One of the most common questions, "Which type of vegetables should I eat more?", "Should I eat organic or commercial vegetables?". Those are the most common 'veggies' questions I've been asked many times. Well, since today's post is about vegetables, let's talk a little more about this whole foods. Before I proceed further, let me answer both commonly asked questions.

1) "Which type of vegetables should I eat more?"

Organic, low glycemic, preferably raw, incorporate more of cruciferous vegetable group.

2) "Should I eat organic or commercial vegetables?"

Preferably organic. Why? Two main reasons. Firstly, the nutrition levels of vegetables or any organic whole foods is far better and higher compared to commercially grown crops/foods. When pesticides contaminate commercial crops and its soil, up to 87% of microorganisms are killed, thus, the health of the soil is poor making the health of the crop/plant becomes weak and nutrients depleted. Remember, the nutrients and health of any crops or plants, depends on the health of the soil. On top of that, pesticides residues on the commercial vegetables we consume, are absorbed into our body, mostly bind into our fat cells and acts as endocrine disruptors. It interferes with our hormonal pathways and reproductive systems as well. Besides, it has been linked in many studies to play a role in increased risk of cancer and other diseases. 

I know most people would not consider consuming vegetables as part of their eating regimen, especially in raw form. Most people had to cook the vegetables with added flavoring and sauces. No taste, not going to eat it. When we are dining out, even though we are consuming vegetables, we think that it is healthy as long as we avoid eating fast foods. Well, that is far from the truth. If you are not consuming organically grown vegetables, you are basically getting roughly less then 15% of the total nutrients content, in addition of ingesting pesticides, herbicides and other unknown neuro toxins sprayed into the soil and plants. That is, if, the big if, your digestion is working optimally, able to break down the 15% nutrient-depleted vegetable and use it for immunity, growth, repair and other functions. 

Let's take a brocolli for example. Most people know that eating brocolli is good for health. Yes, it is, again, if it's organically grown, preferably from local farmers. When you buy a whole foods from overseas, especially if its imported from a very far country, the transportation may takes up to 2-3 weeks. The particular vegetable had to be plucked before it is even ripe, and the nutrient content is even lower, for the sake of able to be shipped over to other countries to sell. Remember, imported whole foods doesn't mean it is better or more nutritious. Same apply with fruits, meats, seafoods, eggs, and other whole foods as well. Unless, the whole food itself is packed, shipped and arrive within just few days, which I seen before for certain food products sold in my own country, but it is sold quite expensive. 

Many people said eating organic is expensive. For me, eating organic whole foods diet is even much cheaper then fast foods diet or most western american diets. Don't believe? Let's take an example below.

Meal 1: Fast food 

Large BigMac value meal = RM13.75 

Meal 2: Organic whole foods

2 hard boiled organic free range eggs - RM1.40

steamed partial organic pumpkin - RM4

handful of raw almond nuts - RM2 ?

small cabbage (raw) = Approximately RM3.00

Total : RM10.40

So, which is cheaper? Fast food meal or organic whole foods? I can list down at least 20-30 different meals to compare, with meals dining outside and eating organic whole foods, maybe in future post. So, when one says that eating organic is expensive, that's just lame excuse and there is simply no determination to eat healthier and make changes in his or her life. 

Now, let's focus back on vegetables. There are wide varieties of vegetable groups, some with slightly higher glycemic index, some with higher in starches and some with different colors. Which types of vegetables do I recommend? Cruciferous vegetables. Yes, one of my favorite vegetable groups due to some of the most awesome benefits of these whole foods. 

Types of cruciferous vegetables: 

- Cabbage

- Bok Choy

- Brocolli

- Cauliflower

- Kale

- Radish

- Brussels Sprouts

- water cress

- Collard Greens

- Turnips

Before I list down some of the awesome reasons why these vegetables are so beneficial to our body and health, I would like to mention that some of the plants/vegetables also have 'double-edged-sword' pros/cons. Most people do not realize that some plants based foods are not as totally healthy and beneficial to humans consumption as initially thought. I will find some find to discuss and blog about this in next post, hopefully.


Why consume cruciferous vegetables? 

Isothiocyanates (ICTs) - sulforaphane

These vegetables family group has high sulphur-containing compounds called glucosinolates. Isothiocyanates are biologically active hydrolysis (breakdown) products of glucosinolates. One very powerful cancer crushing compound called sulforaphane, has been shown in number of studies, to reduce the number of luekemia cells. It induces cancer cells apoptosis, meaning, cancer cells commit suicide. It is also effective in preventing and treating solid tumor (inhibit angiogenesis, new blood vessels formation) based on previous studies. It also reduces colonization of H.Pylori in the stomach. But, please take note that cooking cruciferous vegetables can destroy sulforaphane up to 90%. Ideally, eat them raw or steam it for no more then 10 mins. 

Indole-3-carbinol (I3C)
I3C works as a strong antioxidant, thereby protecting the DNA and other cell structures. It also prohibit two proteins that help breast cancer and ovarian cancer spread through your body. I3C has chemopreventive activity and stimulates the production of detoxifying enzymes. The phytochemical protects against carcinogenic effect of pesticides and other toxins.


Well, apart from great benefits of ICTs, sulforaphane and I3C, these vegetables also have good amount of fibres, lower in glycemic and loaded with antioxidants, minerals and vitamins too. Eating whole foods low in glycemic index, will prevent blood sugar dis-regulation, unlike most fruits which has a higher glycemic and fructose content. But, do take note that cruciferous vegetables can lose its cancer fighting compounds up to 30-60% during cooking process. Meanwhile, the liveforce and energy amount in these whole foods and any other vegetables will be drastically reduced once cooking is involved. Non organic vegetables also has a lower amount of energy compared to organically grown veggies.

So, for whoever hate eating vegetables, give yourself a chance to slowly introduce a little bit of maybe brocolli and cauliflower into your diet for the first couple days and see if you can adapt to it. Although I would advise everyone to eat plenty of organic vegetables and fruits in raw form, opting for lower glycemic vegetables is the main preference in daily diet.