The Magnificent 12 Everything that grows out of the ground contains proteins, especially our vegetables. Contrary to past beliefs, vegetarians can receive all the needed proteins from vegetables. Combining two or three per meal will assure you of sufficient protein intake. Vegetables also contain the needed essential fatty acids, vitamins, minerals, trace minerals, and many unidentified nutrients. The Magnificent 12, Cruciferous Vegetables Eating more vegetables will dramatically reduce and prevent disease. These twelve vegetables are the power fighters against cancer and heart disease, the two top killers in our country. They all have flowers with four petals that botanical historians describe as resembling the crucifix or Cross, thus they are called cruciferous. Consume three, one cup servings from this list, each day. Eat one cup raw and two cups slightly steamed, except for horseradish. Use horseradish grated fresh in sauces, spreads. Alternate the vegetables daily. Broccoli Lowers the risk of cancer, primarily cancer of the colon, oesophagus, larynx, lung, prostrate, oral cavity, pharynx, and stomach. Experiments using broccoli reveal the sulforaphane it contains to be the most powerful natural chemical for stopping the growth of tumours. It is high in cancer antidotes like indoles, glucosinolates, and dithiolthiones. It also contains carotenoids (vitamin A). It blocks cell mutations which foreshadow cancer, possibly due to the abundance of chlorophyll. A study by Dr. Saxon Graham, Buffalo, NY, found that people who ate more broccoli, cabbage, and brussels-sprouts had a lower risk of colon and rectal cancer. Experiments in the 1950's discovered broccoli helped protect guinea pigs from lethal doses of radiation. Cabbage also worked but broccoli was found to be more effective. Dr. James R. Marshall, working with Dr. Graham, Roswell Park Memorial Institute, Buffalo, NY found that women who ate more broccoli were less prone to cancer of the cervix. It is believed that green vegetables, along with dark orange vegetables, act as antidotes to the cancer process that continues for years after exposure to carcinogens. Always buy green broccoli to ensure freshness, never when it is yellow. Steam broccoli lightly to keep its nutrients intact.   Brussels Sprouts Inhibit cancer, particularly malignancy of the colon and stomach. Countries where brussels sprouts are frequently consumed have a low incidence of gastro-intestinal cancer. Researchers have found there are specific substances in brussels sprouts that retard cancer. These include chlorophyll, dithiolthiones, carotenoids, indoles, and glucosinolates. Studies revealed they detoxified aflatoxin, a fungal mold linked to cancer, particularly liver cancer. Aflatoxin often contaminates peanuts, corn, and rice, and is a serious threat in third world countries. From experiments done on rats, it was found that those fed high levels of brussels sprouts or glucosinolates (the ingredient in brussels sprouts that disarms aflatoxin), remained almost free of malignant liver tumours when infected with aflatoxin. High concentrations of glucosinolates neutralized the cancer potential of the aflatoxin. A juice made of brussels sprouts, string beans, E lettuce, and carrots provide the needed elements to EL regenerate and improve the insulin-producing capacity of the pancreas. Brussels sprouts are rich in vitamins A, C, riboflavin, iron, potassium and fibre. Cruciferous vegetables, including brussels 3 sprouts, are thought to depress thyroid function because of a certain substances they contain. Researchers have concluded that cooking neutralized the thyroid-depressing substances. Lee Wattenberg, M.D., Professor, University of J Minnesota School of Medicine, found those whose diet was rich in brussels sprouts and cabbage improved the functioning of their metabolic system aiding in cancer prevention.   Cabbage Kills bacteria and viruses, prevents cancer, particularly of colon, prevents and heals ulcers and the juice stimulates the immune system. Eating cabbage once a week may reduce your chances of colon cancer by 60%. Eating it more frequently is even more likely to boost its anti-cancer potency. "Cabbage is therapeutically effective in conditions of scurvy, diseases of the eyes, gout, rheumatism, pyorrhoea, asthma, tuberculosis, cancer, and gangrene. It is excellent as a vitalizing agent, and a blood purifier," according to the American Medicine Journal, January 1927. A study conducted in Japan in 1986, discovered that those who consumed the most cabbage had the lowest death rate from all cancers. This puts cabbage in the same category as yogurt and olive oil, as potential life extenders. Within cabbage are chemicals called indoles that block cancer formation. Also there are dithiolthiones, which suppress the activation of cancer-causing (carcinogenic) substances. These include: chlorophyll, certain flavonoids, isothiocyanates, phenols like caffeic, acetic acid, and vitamins E and C. Dr. Garnett Cheney, Professor, Stanford University School of Medicine, believes fresh cabbage to be a natural anti-ulcer food. He found that guinea pigs given fresh cabbage juice did not develop stomach ulcers when ulcer-causing substances were fed to the guinea pigs. From this Dr. Cheney determined that one quart of cabbage juice daily for the average ulcer sufferer should cure the ulcer. When the theory was tested on 55 ulcer sufferers, all but three felt better. The cabbage juice reduced the healing time for the ulcer by 83%. The healing factors in cabbage are present only when taken raw, usually as a juice. The best cabbage to use is fresh spring and summer cabbage. Fall cabbage is less effective, winter ones are the least effective. To make a suitable drink, add three quarters cabbage juice to one quarter celery juice. Celery also contains an anti-ulcer factor. For extra flavour add pineapple juice to the cabbage juice. Drink a quart a day if you are suffering from an ulcer. Within three weeks, if not less, you should feel some results. The chlorophyll in raw cabbage also helps to prevent anemia. The high levels of vitamin A in cabbage aid in tissue rejuvenation. The sulphur content helps fight infection and protects the skin from eczema and other rashes. Different types of cabbage to consume include Napa (Chinese cabbage), bokchoy, and celery cabbage. All are from the cruciferous family and contain anti-cancer chemicals. A number of studies have determined that raw cabbage and cole slaw give protection against stomach cancer. A study conducted by Saxon-Graham, Ph.D., and his colleagues in Buffalo, New York, found people who never consumed cabbage were three-times more likely to develop colon cancer.   Cauliflower Reduces risk of cancer, particularly of the colon, rectum, and stomach, and possibly the prostate and bladder. Cauliflower contains compounds, like indoles, which stimulate the natural defences to neutralize carcinogens. It is high in essential sulphur compounds. It is not as high in carotenes or chlorophyll, so it is less likely to inhibit lung and other smoking-related cancers. However, cauliflower is rich in vitamin C, potassium and fibre. This vegetable is better for diabetic people than cabbage.   Horseradish Benefits asthma, bronchitis, and lung disorders, lymphatic congestion and a digestive stimulant. Horseradish belongs to the mustard family. The root of the plant is used to flavour meats, seafood, and sauces. Fresh horseradish left in contact with the skin will cause blistering. Avoid contact with the eyes after getting it on the hands.   Kale Kale is one of the best cancer fighting vegetables we have on our planet. Unfortunately, we do not usually have it to our diets. Kale is the richest of all leafy greens in carotenoids, powerful anti-cancer agents. All leafy greens lead the list of cancer preventives. Kale is rich in vitamin A, C, riboflavin, niacin, calcium, magnesium, iron, sulfur, sodium, potassium, phosphorus, and chlorophyll. This leafy green is excellent in protecting smokers against lung cancer. All members of the cruciferous family protect against cancer of the stomach, oesophageal, colon, oral, throat, and gastrointestinal cancer. Lower rates of cancer have been reported in the areas of the breast, bowel, bladder, and prostate as well. Kale's calcium is easily assimilated, making it a wonder food for arthritis, osteoporosis, and bone loss disorders. Heat destroys some of the carotenoids but the resulting balance is more available to the body, and the chlorophyll content does not seem to be affected. It is wise to consume kale both in the raw and cooked forms.   Kohlrabi Good for indigestion, jaundice, diabetes, the lymph system, and alcoholism. The fresh juice has been used in China to stop nosebleeds. Kohlrabi seed powder is also used in China to improve urination after childbirth and to improve eyesight This vegetable contains high amounts of vitamin C, calcium, and potassium. It is also a good source of fibre. The taste is like a mild turnip. Try it raw or cooked.   Mustard Greens Mustard greens have the same nutrient content as other green, leafy vegetables and should be included in the optimum diet. They contain high amounts of calcium, iron, vitamin A and niacin. It is superior to spinach, because of the lower oxalic acid content, so the benefit of the calcium content is not lost. In Russia, they use mustard seed oil in place of olive oil.   Radish Stimulates the appetite, a diuretic, good for b> colds and flu, helps respiratory infections and cleanses gall bladder and liver. In Chinese medicine the radish is used to promote digestion, remove mucus, soothe headaches, and heal laryngitis. The juice is mixed with ginger juice to cure laryngitis. For sinusitis, drink the juice of 6 radishes, one cucumber, and one apple. This is also a very beneficial drink for the liver and the gallbladder. A mustard oil, derived from the radish, is especially good for gall stones. Contains vitamin A, B-complex, and C. Daikon is a long, white radish with a sweet-pungent flavour. Eat it raw, cooked or pickled.   Rutabaga Clears up mucus and congestion, has an alkalizing effect on the body and contains anti-cancer qualities. The rutabaga is a member of the turnip family, producing a large yellow root. Because the roots grow in the dark, deeply connected with the earth, they draw in many nutrients. Rutabagas should not be consumed by anyone who has kidney problems. They contain mustard oil and may cause gas in some people. The most nutritious root plants include: carrots, parsnips, turnips, celery root, radishes, onions, garlic, daikon, ginger, horseradish, and rutabaga.   Turnip Balances the calcium in the body, reduces mucus, helps asthma and bronchitis and relieves sore throats. Turnips are good raw or shredded for salads. Cook the green tops like any green or steam lightly or add to soups and stews. Being a cruciferous vegetable, they have cancer-fighting compounds plus high amounts of antioxidants, mainly vitamins A and C. High in calcium, iron and niacin.   Watercress A wonderful food for anemia, calcium deficiencies, blood purification, catarrhal conditions, liver and pancreas problems, appetite stimulation, thyroid problems, arthritis and emotional problems. Watercress is another member of the mustard family, the last of the Magnificent 12. The Brazilians have used a syrup from watercress as a remedy for tuberculosis. It is high in potassium, sulfur, vitamin A, calcium, and iron. It also contains copper, magnesium, sodium, potassium and iodine. Add it to juices and chop fresh for salads. Excellent added to bulgur wheat salads. Anyone who is ill should chew on a few stalks of watercress daily.