June Jolley’s mom, Sue, stored away plenty of winter squash each year to feed her family a healthy diet of home-grown vegetables.
Mom was right – eat yer veggies!
Call it woman’s intuition, but Mom was on to something when she insisted you eat your carrots. And she knew this without benefit of modern day biochemistry, which backs up her nutritional advice 100%.
What have nutritionists discovered about vegetables that Mom always new instinctively?
There are letters in your food
For centuries, sailors and soldiers suffered from the serious disease scurvy, until Scottish Naval Surgeon, James Lind, discovered in 1747 that eating citrus fruits could prevent the affliction. However, at that time there was no awareness of Vitamin C, of which citrus contains high amounts, or any other vitamins for that matter.
Beriberi, another serious disease caused by Vitamin B deficiency became widespread in the late 1890s when white rice replaced brown rice. Because the outer husk of brown rice contains thiamin, or B1, “polishing” the rice leaves it without this important nutrient. In 1905 Dr. William Fletcher of England discovered that eating unpolished rice prevented beriberi.
Expanding on Fletcher’s findings, Sir Frederick Hopkins, an English biochemist, hypothesized in 1906 that foods must contain certain elements that contribute to overall health and wellness. By 1912 it was an accepted theory, and Polish scientist Casmir Funk came up with the name we use for them today – vitamins from the Latin words “vita” meaning life, and “amine” referring to thiamine found in the aforementioned rice husks.
Through the course of the next few decades Vitamins A, those of the B complex family, C, D, E and K were also identified.
There are also minerals
Not long after vitamins were discovered, biochemists began researching other elements found within food, including the vast array of minerals that are necessary to good health.
German agricultural scientist Oscar Kellner compared animals fed a diet deprived of minerals to fasting animals The fasting group actually fared better!
Humans also need minerals such as calcium, potassium, iron, magnesium, and many others found in food - some in greater quantities than others.
For example human nutritional needs require more calcium, than copper, which is considered a trace element. However, don’t discount these minute amounts as unimportant. The body needs them in just the right balance to the other minerals, as they also perform critical functions.
What else you’ll find in that carrot
Modern day biochemistry has now revealed yet another layer of nutrients in our food – those components are called phytonutrients, phytochemicals, or nutriceuticals, and they are believed to positively affect health like vitamins and minerals.
Substances such as beta-carotene, lycopene, and lutein are examples of phytonutrients as well as zeaxanthin, quercetin, and rutin. Research is ongoing to learn how these and similar substances found in food prevent disease as well as restore health.
Nutrients in food from A-Z
Vitamins, minerals, phytonutrients – here’s a list of those playing starring roles in vegetables and what they do for you. (This list is by no means exhaustive, and none of this information is intended to replace the advice of your health care practitioner.)
Red Russian kale grown by Jolley Farms is packed with vitamins, minerals, and pytonutrients.
Vitamin A
Keeps skin and mucus linings healthy, strengthens immunity, helps vision in dim light
Vitamin B1
Known as thiamin, converts food into energy, supports nervous system, keeps muscle tissue healthy
Vitamin B2
Known as riboflavin, supports nervous system, keeps skin and eyes healthy, needed to produce red blood cells, helps with iron absorption
Vitamin B3
Known as niacin, converts food to energy, needed for nervous system function, lowers cholesterol, stabilizes blood sugar
Vitamin B5
Known as pantothenic acid, converts food into energy, helps produce good fats for cell metabolism, support endocrine system
Vitamin B6
Known an pyridoxine, helps body to use and store energy, helps form hemoglobin in the blood
Folate
Works with B12 to create healthy red blood cells, prevents heart-damaging homocysteine from accumulating in blood, supports bone strength, thought to prevent Alzheimer’s and other forms of dementia
Vitamin C
Protects cells, assists with iron absorption
Vitamin E
Protects cells, facilitates intercellular communication, protects skin from damaging ultraviolet light
Vitamin K
Helps blood to clot, builds strong bones
Calcium
Builds strong bones and teeth, regulates heart beat, governs muscle contractions, assists with blood clotting
Iron
Helps create healthy red blood cells
Magnesium
Converts food to energy, needed for parathyroid function
Potassium
Regulates fluids in body, lowers blood pressure
Zinc
Helps make new cells and enzymes; helps body use carbohydrates, proteins, and fats; helps wounds heal
Beta-carotene
Turns into Vitamin A in body
Betacyanins
May provide cancer protection as well as minimize the damages to the heart from oxidized LDL cholesterol, found only in beets and prickly pear cactus
Indole-3-carbinol
Studies currently point to cancer and heart disease prevention from ingesting foods rich in Indole-3-carbinol
Kaempferol
UCLA cancer study determined that eating foods high in kaempferol can offer lung cancer protection
Lutein
Preliminary studies show this phytonutrient playing a role in preventing Age-related Macular Degeneration and cataracts
Nutiritonists advise to eat a rainbow. A great start is a colorful salad made from Jolley Farms greens.
Lycopene
Potent anti-oxidant that is suspected to prevent cardiovascular disease and some cancers, although more research is needed
Quercetin
UCLA cancer study determined that eating foods high in quercetin could offer lung cancer protection. Other studies are investigating its affect on asthma and diabetes. More research is needed on this promising phytonutrient
Rutin
This potent anti-oxidant has anti-inflammatory affects, is a blood thinner, strengthens capillaries, and reduces the damages of LDL cholesterol thereby having an effect of cardiovascular disease
Sulforaphane
Supports detoxification enzymes, possibly disarming cancer-causing agents
Zeaxanthin
Studies have show this phytonutrient to provide protection against Age-related Macular Degeneration and cataracts
Vegetable goodness from A-Z
The best way to get enough vitamins, minerals, and phytonutrients is to eat a balanced diet with plenty of plant-based foods. Nutritionists suggest that you eat a rainbow of colorful food each day!
Following is a list of common vegetables to include often on your plate, and the nutrition they bring to the table. Be sure to enjoy Jolley Farms produce every chance you get; because it is naturally grown, it is jammed packed with flavor and nutrition!
Arugula
A, folate, C, K, calcium, magnesium, beta-carotene, lutein, zeaxanthin
Asparagus
A, B1, B2, B3, B6, C, calcium, folate, K, iron, magnesium, potassium, rutin
Beans (green)
A, B1, B2, B3, folate, C, K, potassium, calcium, magnesium, iron, zin
Beets
C, folate, iron, potassium, magnesium, betacyanins
Broccoli
A, B1, B2, B3, B5, B6, folate, C, E, K, potassium, calcium, magnesium, iron, zinc, kaempferol, lutein, ,indole-3-carbinol, sulforaphane
Cabbage
A, B1, B2, B6, folate, C, K, calcium, potassium, magnesium, kaempferol, lutein, indole-3-carbinol sulforaphane
Carrots
A, B1, B3, B6, folate, C, K potassium, magnesium, beta-carotene, lycopene
Cauliflower
B1, B2, B3, B5, B6, folate, C, K, magnesium, potassium, kaempferol, lutein, sulforaphane
Microgreens cover a wide spectrum of colors, and are packed with nutrition.
Chard
B1, B2, B3, B5, B6, folate, C, K, magnesium, potassium, kaempferol, lutein, sulforaphane
Kale
A, B1, B2, B3, B6, folate, C, K, calcium, iron, magnesium, potassium, zeaxanthin, indole-3-carbinol, sulforaphane
Lettuce
A, B1, B2, B3, B6, folate, C, K, calcium, iron, potassium, lutein
Microgreens
Packed with the same nutrition as their adult plants, only in denser quantities! (See Microgreens, the Perfect Little Superfood)
Onions
C, B6, folate, potassium, quercetin
Parlsey
A, folate, C, K, iron, rutin
Peas
A, B1, B2, B3, B6, folate, C, K, iron, magnesium, potassium, zinc, kaempferol, folate
Peppers
A, B1, B6, folate, C, E, K, potassium, zeaxanthin, lutein
Potatoes
B3, B6, C, potassium
Pumpkin
A, zeaxanthin, beta-carotene, lutein
Spinach
A, B1, B2, B3, B6, folate, C, E, K, calcium, iron, potassium, magnesium, zinc, zeaxanthin, lutein
Squash
A, B1, B2, B3, B6, C, K, , folate, calcium, iron, magnesium, potassium, zinc, lutein
Sweet Potatoes
A, B6, C, E, iron, potassium, beta-carotene, lutein
Tomatoes
A, B1, B2, B3, B6, folate, C, E, K, iron, magnesium, potassium, rutin, lycopene
Winter Squash
A, B1, B3, B5, B6, folate, C, potassium, beta-carotene
Zucchini
A, B1, B2, B3, B6, C, K, , folate, calcium, iron, magnesium, potassium, zinc, lutein
