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Tutor Alison Illanes 's Column

Stay Healthy and learn about the properties of these amazing vegetables!

Dec 6, 2016


Salad: Properties


Lettuce: It has detoxifying properties, if we consume it regularly it will help us eliminate toxins from our body, specially the intestine and prevents constipation, improves digestions, it purifies the blood and regulates cholesterol and the level of glucose. Lettuce also has antirheumatic properties to relieve pain, furthermore, it stimulates the liver and it is low in calories. Finally it has anti-stress properties because the salts present in lettuce eases breathing and reduces stress.   

Tomato: It has lycopene (in the skin) which protects our immune cells from destructive free radicals (molecules that harm cells and damage DNA), tomatoes also care for our heart because it is rich in vitamin C which reduces the risk of heart disease (it is concentrated in the jelly-like substance that encases the seeds), it also helps control asthma, furthermore, it feeds our bones because of its vitamin K that helps maintain strong bones, finally it has vitamin A that helps maintain healthy skin, hair, mucous membrances, bones and teeth. 

Onion: It is low in calories and fats, studies have shown that it protects us from cancer and it also has anti-diabetic properties and anti-inflammatory properties because of the antioxidant flavonoid “quercetin” it also reduces cholesterol production, further, it has anti-bacterial, anti-viral and anti-fungal activities, whatsmore, onion helps decrease the risk of coronary artery disease and stroke, Onion has vitamin C and manganese which helps provide relief from cold, flu and muscle pain, finally onions are also good in B- complex which helps our brain. 

Broccoli:  Along with other cruciferous vegetables such as cauliflower, brussels sprouts and cabbage, prevents cancer, it reduces cholesterol, it also reduces allergic reactions and inflammations, Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory. It is a powerful antioxidant it is the most concentrated source of vitamin C, beta-carotene and other powerful antioxidants. It contains high levels of calcium and vitamin k which are important for bone health. It is a strong Diet aid because it is a good carb and high in fiber which helps digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Finally, a cup of broccoli has as much protein as a cup of rice or corn with half the calories. 

Cauliflower: Just like Broccoli, it is high in anti-oxidants, it contains vitamin C and manganese, it also has anti-inflammatory properties due to its high vitamin k content, it has omega 3 (the same found in salmon and flax seeds but with almost no calories), it has fiber which helps cleanse our digestive tract, Cauliflower helps us to increase blood flow, it is rich in B complex and it is rich in folic acid which is good for pregnant women. 


Avocado: It is a superfood, it is relatively high in fat and calories, but they’realsooneofthebestfoodsyoucaneat, packedwithnutrientsandheart-healthycompounds. Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect eye disease, it also contains vitamin E, it helps us feel full for longer, therefore it can help us lose weight (it activates a part of our brain that makes us feel full), it is very good for pregnant women because it can protect the unborn baby because it cuts the risk of birth defects (because of folate) which is also associated with a lower risk or heart attacks. 

Cucumber: It is one of the very low calorie vegetable, It contains no saturated fats or cholesterol. Cucumber peel is a good source of dietary fiber that helps reduce constipation, and offers some protection against colon cancers by eliminating toxic compounds from the gut. It is a very good source of potassium which is a heart friendly electrolyte that helps bring a reduction in total blood pressure and heart rates by countering effects of sodium. Cucumber contains unique anti-oxidants, it can help alzheimer’s disease patients by limiting neuronal damage in the brain (because of “fisetin” and anti-inflammatory flavonol, improving our memory and protects our nerve cells from age-related decline), fights inflammation by “cooling: the inflammatory response in our bodies, furthermore, it freshens our breath reducing the bacteria that causes bad breath, it also manages stress because of multiple vitamin B (B1,B5,B7), great for digestion because it contains water and fiber. 

Palm heart :  It has Potassium, potassium contributes to the regularization of all cellular functions and including Heart, nervous system and muscles. 

Vitamin B6, it has Copper, which is essential for the development of bones, tendons, connective tissue and vascular system. Palm heart has also Zinc which accelerates

wound healing and aids digestion of protein, it has Phosphorus, which helps maintain the brain in good conditions. Furthermore, it has vitamin C, riboflavin which is involved in the production of red blood cells, it has iron so it helps anemia. Finally it is a source of soluble fiber which balances cholesterol levels and blood glucose helps prevent colon cancer and also helps regulate intestine.  

Apple Vinegar :  There are a lot of properties of this amazing vinegar, here we will only mention a few. Let’s start saying that it is a powerful antioxidant, apple cider vinegar also helps with sinus drainage (nasal congestion), whitens teeth (removes stains and kills bacteria in mouth and gums), gets rid of dandruff, it clears acne due to its antibacterial properties it is a natural toner, its acids exfoliate the skin and balances our skin PH, furthermore, it aids in weight loss because its acetic acid surpresses appetite, increases metabolism and reduces water retention, it fades bruises due to its anti-inflammatory properties. Apple Vinegar can help with upset stomach, if a bacterial infection is the root of our problem (diarrhea), apple cider vinegar could help contain the problem, thanks to its antibiotic properties, it also cures hiccups, cures sore throats  because it turns out, most germs can't survive in the acidic environment vinegar creates. 

What's more, apple cider vinegar contains potassium and enzymes that may relieve that tired feeling (energy booster), it is high in potassium therefore, it can help with leg cramps (mixing it with honey and warm water). Finally apple cider vinegar could help keep balance our sugar levels, (good for diabetes).  

 Would you like to eat a salad now? :)


If you wanna learn more about staying healthy and practicing english, book a lesson with me, we will have so much fun! 

Alison I. 


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