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Vegetables

It is common practice in Western civilization to boil vegetables. Boiled vegetables lose a large amount of soluble nu­trients including the much valued antioxidants essential for maintaining a good immune system for warding off diseases and cancer. Boiled vegetables lose between 5 to 10 percent of protein, 30 percent of carbohydrates and about 50 percent of the minerals and antioxidants. For this reason, if cooked, they should be baked,steamed, or stewed in their own juices, unless the broth is to be preserved for soup or gravy. As little water as possible should be used if boiling, to prevent leaching of nutrients into the water.

Fresh raw vegetable juices are easier to consume (although the whole fruit is of more benefit due to fibre content)and may be obtained by putting the vegetables through a food grinder and pressing the juice from the pulp by use of the ricer. Juices obtained in this way are used in cases of malnutrition, digestive disorders, arthritis, cancer and in many others in which it is desired to cleanse and enrich the bloodstream. In leafy vegetables the smaller and younger the leaves, the richer they are in protein and antioxidants. Green beans, okra, and asparagus may beconsidered as belong­ing to this class. Remember though, uncooked vegetables like spinach are high in oxalates and care should be taken to minimize the consumption of oxalates.


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