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Quotes about Vegetables from the world's top natural health / natural living authors

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"Although vitamins are found in meats, dairy products, and eggs, they are particularly abundant in vegetables and fruits, an evolutionary gift from our vegetarian forebears. Beta carotene, which converts to vitamin A in the body, is found in dark green leafy vegetables, yellow and orange vegetables, and fruit; vitamin C in citrus fruit, green peppers, strawberries, raw cabbage, and green leafy vegetables; vitamin E in nuts, seeds, whole grains, and vegetables; folic acid in green leafy vegetables; and vitamin K in leafy vegetables and corn."
- Herbert Burkholz, The FDA Follies (Get the book.)

"Twenty to thirty percent should be vegetables, natural, organic vegetables. Mineral content is high in organic vegetables and they have no pesticides. Also, vegetables are rich in fiber. Five to ten percent beans, including aduki beans, lentils, chick-peas, navy beans, pinto, black beans, soybeans, and tofu and tempeh. Every day, small amounts of sea vegetables, such as hijiki, nori, arame, kombu, and wakame seaweeds. Sea vegetables are very rich in minerals. Every day, soups, such as miso soup and tamari broth. Very easy to make, very delicious soups."
- Tom Monte, The Way of Hope: Michio Kushi's Anti-Aids program (Get the book.)

"Beta carotene, which converts to vitamin A in the body, is found in dark green leafy vegetables, yellow and orange vegetables, and fruit; vitamin C in citrus fruit, green peppers, strawberries, raw cabbage, and green leafy vegetables; vitamin E in nuts, seeds, whole grains, and vegetables; folic acid in green leafy vegetables; and vitamin K in leafy vegetables and corn.6 Many nutritionists see these traditional sources as being far more important than man-made supplements; they distrust any reliance on an artificial source that might lead to bad dietary habits."
- Herbert Burkholz, The FDA Follies (Get the book.)

"The raw foods people said that because we evolved from apes we should be eating only raw vegetables and fruits. The blood-type people said that your diet should be designed to work with and support the characteristics of your blood group. Dr. Max Gerson claimed you have to load your body with vitamins from organic fruits and vegetables and detoxify your body with enemas. Acupuncturists declared that your governor meridian had excess yin. Psychologists thought you are refusing to let go of your past."
- Peter h. Fraser and Harry Massey, Decoding the Human Body-Field: The New Science of Information as Medicine (Get the book.)

"The diet used is called the living food diet: all food is served uncooked and consists of fruit, berries, vegetables, mushrooms, nuts, seeds, legumes, and cereals. With such a diet, vitamin supplements are a must. Diets such as these are usually less than 2,000 calories per day and so lead to weight loss—a side benefit. On the other hand, your body can't get all of the vital nutrients it needs from fruits and vegetables alone, so this diet can be dangerous; that's the reason vitamin supplements are critical."
- Benjamin H. Natelson, M.D., Your Symptoms Are Real: What to Do When Your Doctor Says Nothing Is Wrong (Get the book.)

"Stir-Fry vegetables with Brown Rice 2 cups short-grain brown rice 4Vi cups cold water 2 tablespoons olive oil 2 medium onions, chopped 2 garlic cloves, chopped 1-inch piece of ginger, sliced lengthwise 3 carrots, cut into diagonal slices % inch thick 2 cups chopped celery 1 cup sliced mushrooms 1 small green bell pepper, sliced 1 small red bell pepper, sliced 1 Vi cups sliced zucchini or yellow squash 1 cup broccoli florets 1-2 tablespoons soy sauce or tamari 2 tablespoons toasted sesame seeds Combine the rice and water in a saucepan and bring to a boil over high heat."
- Jay Gordon, The ADD and ADHD Cure: The Natural Way to Treat Hyperactivity and Refocus Your Child (Get the book.)

"Information from the New Zealand National Nutrition Survey, 1997, shows that in comparison to non-Maori, Maori eat more calories in total, eat more red meat, drink more alcohol, consume more saturated fat, have a higher prevalence of obesity, and have a lower proportion of individuals consuming a given level of fruit and vegetables per day. All of these factors would be expected to increase colorectal cancer risk."
- Freedom Press, Natural Cancer Cures: The Definitive Guide to Using Dietary Supplements to Fight and Prevent Cancer (Get the book.)

"Benefits Even If Rules Are Broken In one amazing published study from New Zealand, researchers tell us that watercress is protective against colon cancer even if one breaks many of the rules of cancer prevention—eating too much red meat, drinking alcohol, consuming saturated fat, eating few fruits or vegetables, and even being obese. Writing in the Asian Pacific Journal of Cancer Prevention, researchers note that by international standards, New Zealand "has a high rate of colorectal cancer."

- Freedom Press, Natural Cancer Cures: The Definitive Guide to Using Dietary Supplements to Fight and Prevent Cancer (Get the book.)

"It has been known for more than a decade that the cruciferous family of vegetables (particularly watercress) has anticancer properties. However, detailed scientific evidence is now available. Researchers from the American Health Foundation, Valhalla, New York, report on the effects of watercress consumption on tobacco-specific lung carcinogens. Phenethyl isothiocyanate (PEITC), released upon the chewing of watercress, is a chemopreventive agent against lung cancer that was induced by tobacco-specific lung carcinogens."

- Freedom Press, Natural Cancer Cures: The Definitive Guide to Using Dietary Supplements to Fight and Prevent Cancer (Get the book.)

"In an observational study, women whose diets contained the highest proportion of animal protein were almost four times more likely to suffer a fractured hip than women whose primary source of protein was vegetables. This is just a sampling of some of the research that doesn't get pushed out into the public's awareness by commercial sponsors. Where might you find additional information about bone health to guide your decisions? Almost half of Americans turn to the Internet for health information."
- John Abramson, Overdosed America: The Broken Promise of American Medicine (P.S.) (Get the book.)

"Consistent with these findings, the patients in the Lyon Diet Heart Study who developed less heart disease on a Mediterranean diet (high in vegetables and fruits, whole grains, and vegetable oil, and low in red meat) also developed 61 percent fewer new cancers compared with the people who ate the "prudent Western-style heart diet" (meaning lower in total and saturated fats than the normal diet)."

- John Abramson, Overdosed America: The Broken Promise of American Medicine (P.S.) (Get the book.)

"The narrow focus on cholesterol levels, statins, and cardiac tests and procedures has succeeded in drawing attention away from far more effective lifestyle changes that cost little more than a shift toward vegetables, whole grains, and unprocessed foods at the supermarket; and a pair of sneakers for a walk or jog around the park or a workout at the gym. STROKE Stroke is the third leading cause of death in the United States. Between 1970 and 1990 the death rate from stroke declined even more quickly than the death rate from coronary heart disease."

- John Abramson, Overdosed America: The Broken Promise of American Medicine (P.S.) (Get the book.)

"Eat at least a pound of vegetables and fruits every day. • Limit salt to less than a teaspoon a day. • Cut down on sugar. • For cooking, use vegetable oils such as canola and olive oil. • Minimize intake of saturated fats and cholesterol. • Consume less than 2 percent of calories in trans fat (the "partially hydrogenated oil" found in many margarines and many baked goods, cookies, crackers, candy bars, and breakfast cereals; check ingredient labels). The optimal daily intake of trans fat: none. 5."

- John Abramson, Overdosed America: The Broken Promise of American Medicine (P.S.) (Get the book.)

"Prior to that, uncooked leafy vegetables, whole-grain cereals, and animal products were the richest natural sources. Maybe the new policy (initiated because of the spina bifida experience) is doing much more good beyond pregnancy. Longevity continues to increase, but there are better explanations than folic acid in our bread. Randomized controlled trials of lowering homocysteine with folic acid led to no discernible reduction in vascular events in vascular disease or effect on cognitive performance."
- Nortin M. Hadler MD, Worried Sick: A Prescription for Health in an Overtreated America (Get the book.)

"Barbara Seaman's general nutritional advice to women during the menopause, and for that matter throughout their lives, is to eat fewer sweets, starches, and fried or fatty foods, especially saturated fats, and to increase consumption of fibre, raw fruit and vegetables, whole grains and cereals, especially iron-rich beans, bran, dried fruit, green vegetables, nuts and cereals."
- Martin J. Walker, HRT Licensed to Kill and Maim: The Unheard Voices of Women Damaged by Hormone Replacement Therapy (Get the book.)

"Spread tomato sauce and vegetables on the dough and top with grated soy cheese. Bake for about 30 minutes or until the cheese starts to brown."
- Jay Gordon, The ADD and ADHD Cure: The Natural Way to Treat Hyperactivity and Refocus Your Child (Get the book.)

"Make sure the liquid reaches three-quarters of the way to the top of the vegetables. Cover and simmer over low heat for 45 minutes. Add the raisin and continue cooking for 10 more minutes. Add the beans. If you need more liquid, add more stock. Adjust the seasonings to your taste. Serve with warm rice. Entrees All of these recipes are vegan. In parentheses, I have included chicken, fish, or meat substitutions. If you decide to use chicken, fish, or meat, prepare it using the least fatty method, such as broiling or boiling. But try the vegan recipes first. You might be pleasantly surprised!"

- Jay Gordon, The ADD and ADHD Cure: The Natural Way to Treat Hyperactivity and Refocus Your Child (Get the book.)

"Let your children see you enjoy (or pretend to enjoy) steamed vegetables, torn, and hummus. Let them see you enjoy fresh raspberries, crunchy red apples, and a frozen strawberry dessert. • Ease them into it: keep serving sizes small and the pressure low. Let's keep the explanations few in number, and the enthusiasm at a high level. • Do not underestimate your child's palate and feel the need to dumb down foods to child level by serving only fish sticks and hot dogs."

- Jay Gordon, The ADD and ADHD Cure: The Natural Way to Treat Hyperactivity and Refocus Your Child (Get the book.)

"This may be one important reason why women and men in Asian nations tend to have four to five times less prostate and breast cancer than those in industrial countries, where fewer vegetables are regularly eaten. Researchers are already putting these findings to use. In Scotland, trials are under way using diindolylmethane—a compound derived from cabbage dike vegetables called cruciferae—to make precancerous conditions of the cervix go away."
- Devra Davis, The Secret History of the War on Cancer (Get the book.)

"I encourage my patients to try to eat eight to nine servings of varied fruits, berries, and vegetables every day. Antioxidants are discussed further in chapter 4. Because diet alone may not suffice, I usually recommend rotating antioxidants. Lipoic acid (100 mg twice daily), green tea extract, vitamin C (1,000 to 2,000 mg/day) and NAC (N-acetylcysteine, 1,000 to 1,500 mg/day) are some of the ones I recommend. Choose a bottle or two and take it for a month or so, then switch."
- Phuli Cohan, The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow (Get the book.)

"D and vitamin K. vegetables, nuts and dairy foods are great sources of these nutrients. Bone-building nutrients cannot get to their destination if they are not properly digested and absorbed. Your enzymes control the pathways of digestion and absorption. Enzymes are proteins that your body makes every day to help you function. To ensure these enzymes are present in high enough amounts requires that you eat the right foods. Since enzymes are proteins, they are built using amino acids."
- Allison Tannis, Probiotic Rescue: How You can use Probiotics to Fight Cholesterol, Cancer, Superbugs, Digestive Complaints and More (Get the book.)

"Though most cases have been associated with eating undercooked, contaminated ground beef, people have also become ill from eating contaminated bean sprouts or fresh leafy vegetables such as lettuce and spinach. Person-to-person contact in families and childcare centers is also a known mode of transmission. In addition, infection can occur after drinking raw milk and after swimming in or drinking sewage-contaminated water. Based on a 1999 estimate, 73,000 cases of infection and 61 deaths occur in the United States each year. Infection with E."

- Allison Tannis, Probiotic Rescue: How You can use Probiotics to Fight Cholesterol, Cancer, Superbugs, Digestive Complaints and More (Get the book.)

"In general, it includes vegetables and fruits. Try to get something from Category 3 at every single meal. That could mean blueberries (or cherries, grapes, strawberries, etc.) for breakfast, a spinach salad (or romaine salad or bok choy) for lunch, and broccoli (or brussels sprouts, cauliflower, Swiss chard, etc.) for dinner. Ideally, you could choose something from every Category 3 group every day so that if you had tomatoes on your spinach salad and a sliced orange after dinner, you'd hit a SuperFoods Category 3 home run with every base covered."
- Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"But what about the ingredients in that salad: the types of lettuce, the various vegetables? And what about the other choices that we make every day about which foods to include in our diet? I gradually ascertained, by studying volumes of research and discussing critical nutritional issues with the researchers themselves (many of them world-renowned scientists and colleagues), that certain foods like blueberries, spinach, salmon, and a number of others—14 in all—indeed deserved the distinction of being called Super-Foods."

- Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"Bioflavonoids are found in citrus fruit and vegetables, as well as in supplemental form. Vitamin C and bioflavonoids can be purchased in combined formulations. In turn, vitamin C recharges spent vitamin E. And vitamin E works within cells with lycopene, beta-carotene, and CoQIO, antioxidants that target different free radicals. Nature expects us to take in hundreds of nutrients each day to support the body's constant health protection and healing operations. And that's where nutritional supplements can make a big contribution, above and beyond eating a variety of wholesome foods."
- Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.)

"If the fatty acids in your diet are predominantly unsaturated fat (from vegetables and fish oil), cell membranes maintain a desirable elasticity and permeability. Traffic flows in and out. However, if you eat too much saturated fat (as in meat and dairy) or trans fats (hydrogenated and fried oils), your membranes stiffen up and the cell has trouble exchanging nutrients for wastes. Membrane lipids include cholesterol and a fatty substance called phosphatidylcholine (two fatty acids bound to the molecules of phosphorus and choline). We'll refer to it as PC."

- Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.)

"And then there's our lifestyle: • vegetables, nuts, and whole grains contain ample magnesium, but most people don't eat enough of them. The national preference for processed foods ensures a risky low magnesium intake. The refining of whole grains eliminates most of the magnesium content. For example, processing of whole wheat to white flour causes an 82 percent magnesium loss. • High-fat diets generate soaps in the gut that wash out the magnesium in food. • We take in too much calcium and too little magnesium, causing a mineral imbalance."

- Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.)

"Fruit, vegetables and cancer prevention: a review of the epidemiological evidence, Nitr Cancer, 18: 1-29. Bonni, A., Brunet, A., West, A. E., Datta, S. R., Takasu, M. A., and Greenberg, M. E., 1999, Cell survival promoted by the Ras-MAPK signalling pathway by transcription-dependent and -independent mechanisms, Science, 286: 1358-1362. Booth, C, Hargreaves, D. F., Hadfield, J. A., McGown, A. T., and Potten, C. S„ 1999, Isoflavones inhibit intestinal epithelial cell proliferation and induce apoptosis in vitro, Br J Cancer, 80: 1550-1557. Bors, W., and Saran, M."
- Erich Grotewold, The Science of Flavonoids (Get the book.)

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