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Language: en
today I'm going to talk about the
healthiest vegetables I look for when I
go shopping in the grocery store these
are the foods that fight disease and
specifically fight inflammation the
first one is the Tomato some of you
might think that Tomatoes a vegetable
right but it's actually a fruit and
tomatoes are pretty wonderful because
not only they taste good but they've
actually been shown to lower the risk of
prostate cancer and breast cancer so how
does it do this well to Tomatoes contain
bioactives and the secret to Health in
Foods is often the bioactive one of the
bioactives in tomato is uh vitamin C
vitamin C is a powerful
anti-inflammatory substance another
bioactive in tomato is called lopine
which is a carotenoid lopine does a lot
of different things that are beneficial
for the body one of them is that
lycopene protects our DNA against damage
from oxidative stress including Ultra
vet radiation like sun damage that's
right eating tomatoes with the lopine
can protect us against uh damage from
the Sun that means kind of like
sunscreen but from the inside out so sun
exposure can damage your DNA lycopene
protects your DNA against the sun damage
and you can actually eat tomatoes in
order to be able to protect yourself and
protect you from the inside out from sun
damage coming from the outside now how
do I like to eat tomatoes I like to eat
tomatoes raw sliced into a salad um
absolutely great way to get great flavor
great hydration and a vitamin C is
really good but if you want to get the
most out of lopine okay that is that
antioxidant that's the one that helps to
protect your DNA you want to actually
make sure you get as much lopen as
possible how do you get the most lopen
out of a tomato well you want to
actually heat it like cook it saute it
uh in a pan and so you're actually
cooking Tomatoes like a tomato sauce all
right like a Sugo and add a little bit
of extra virgin olive oil so here's what
happens the heat from cooking converts
the chemical structure of lopine okay
which is natural into a slightly
different chemical structure also
natural that your body loves to absorb
so you when you cook Tomatoes you
actually get more lopine that's easier
for your body to absorb add a little bit
of extrav Virgin Olive Oil you know why
because lycopene is what's known as fat
soluble which means that lopine likes to
dissolve in oil but you actually cook
tomato sauce the lopine converts into
the part your body likes it and you mix
with the olive oil now it really gets
absorbed uh into uh your body very very
easily that's why by the way the
Mediterranean diet is so healthy and
it's got so many tomato recipes in it
usually the tomato is cooked all right
now there are many varietal of tomatoes
out there if you go to your grocery
store in a summertime or you go to the
farmers market it's almost overwhelming
how many different types of tomatoes
there are you'll see so many options so
I always ask which one should I buy
right so if you're sort of looking from
The Culinary side I'll leave it up to
you to figure out which one tastes the
best but I'll tell you when it comes to
health the best tomatoes are called San
Marzano Tomatoes which is a kind of Plum
tomato originally from the town of San
Marzano which is on the slope of a
volcano called vvus near Naples Italy
and you can often find San Marzano
tomatoes grown outside of Italy um uh
and you'll find these in the Farmers
Market or even the grocery store but if
you can't find fresh San Marano you can
easily find canned San Marzano tomatoes
in the middle aisle of the grocery store
and it turns out that canned San Marzano
Tomatoes whole or pureed Tomatoes still
have the good stuff the lopine and Sant
Marano Tomatoes just have higher amounts
it's one of the most potent when it
comes to uh lopine another potent uh
tomato that you can actually defitely
find in your grocery store are these
little tiny cherry tomatoes they are
like lopine bombs they're really packed
with the lopine all right um so they're
small but they're really really powerful
you actually want to cook with uh cherry
tomatoes what I like to do I like to
sear them so you heat some olive oil a
little bit of garlic all right and when
the oil is hot and flavored with the
garlic just throw some cherry tomatoes
in there and you'll see them ballister
pop and they'll start to cook down makes
for a really wonderful uh tomato sauce
the next vegetable I want to talk about
is a whole group of Greens Greens that
are known as Brasa now Brasa you might
have heard of that's because a bunch of
healthy greens belong to them broccoli
broccoli Rob kale cauliflower cabbage
colled greens mustard greens now these
Brassica vegetables contain bioactives
called itc's this stands for isoo
cyanates
isothiocyanates itc's and these are the
bioactives that are responsible for the
characteristic flavor of Braska
vegetables little sulfurous little sharp
slightly bitter taste bitter usually
means better when it comes to your
health right and that's what Brasa
vegetables do so what do itc's
isothiocyanates do in the body well they
are potent anti-inflammatory bioactives
and they also help to improve your
circulation they improve androgenesis
that your body's Health defenses and
they can actually improve your immune
system as well and if you want to get
the most of these itc's from Brasa
plants here's a couple of things you
want to do you can cook them quickly
don't overcook them or you'll degrade
the itcs and when you eat them and you
want to make sure they're tasty right
you can only eat so much raw broccoli
which most people don't do but if you
blanch it quickly sauté it then it
actually becomes something really
delicious and here's what you want to do
when you eat them you you want to make
sure you chew them and the reason that
you want to chew your vegetables is that
the itcs the good stuff is locked inside
the cell of the plant right plants have
cells just like humans have cells but
human cells are soft and Squishy plant
cells are rigid and boxlike it's like a
it's like a like a shoe box all right
and you want to break that shoe box open
in order to be able to release the itc's
and other enzymes so when you chew your
broccoli what you're doing is you're
breaking open The Shoe Box containing
the itc's and you're releasing also an
enzyme can Mosin and this enzyme M
usinas breaks down the itc's and
generates sophanes and the sophanes then
go on to when you swallow them go on to
uh stimulate your health defenses all
right so this is how it works pick the
Brasa from the field bring it back you
can blanch it cook it quickly uh my
little tip for cooking Brasa is if you
want to cook it it should be brght
bright green brighter than when you
actually had them raw and then stop all
right before they start to dull in color
that's when you've overcooked them
that's why the old kind of school way of
boiling your vegetables pretty much
destroyed when it comes to broccoli for
example you've just destroyed all the
itc's all right so how do I actually
like to cook them you can steam them get
steam of broccoli like in 10 minutes
you're done okay you can blanch them
blanching as I mentioned to you boil
some water wash your vegetables all
right like broccoli broccoli Rob quickly
throw them into the boiling water all
right and in 60 seconds fish them out
drain them you can even rinse them under
some cool water if you want to stop the
extra cooking it should be bright green
all right then cut them up if you want
and then you can heat up a pan and sauté
them a walk to stir fry them uh uh or
you can put them into a food processor
and puree them all right and obviously
food processor like super chewing you're
going to get a lot of those itc's out
all right you can make a delicious soup
or smoothie uh that way now I actually
like broccoli soup as an example uh in
my book eat to be disease I had a whole
recipe for broccoli soup flavored with
oregano dried spice absolutely delicious
so you should check it out the third
disease fighting food I want to talk
about is the green bean Yep this is the
legume that was once served from the can
and baked into cassero with fake fried
onions all right but in many healthy
cultures like in Asia and the
Mediterranean as well as in Latin
America this Bean the green bean is a
staple food uh that also improves health
and is really great for nutrition now
why nutrition well it turns out that
beans are packed with protein as well as
dietary fiber and we all need protein
especially as we get older but this is
actually a great source of protein
especially if you're a vegetarian right
and green beans are known by their Latin
name in case you didn't know this called
pholis vulgaris and green beans also
contain polyphenols and the reason I
mentioning the Latin name if you want to
look this stuff up yourself you can go
to
PubMed okay pme D that is a database of
all the research have been done look up
fasolis vulgaris and look up polyphenols
and you'll be able to see all the
different research that's been done on
green beans and the polyphenols that
they include so what are some of the
ones that have been discovered in green
beans fol cortin metin pro pro cyanidins
there's a lot all right little lowly
green bean is packed with power when it
comes to polyphenols now almost all
these polyphenols are
anti-inflammatory so eating green beans
is a great way to lower inflammation in
your body and these bioactives also
activate your body's Health defense
systems they kind of raise your Shields
now green beans also have antioxidant
properties that have been shown to
protect your stem cells that are
naturally present in your body so we're
all born with about 70 million stem
cells that all get packed away like in a
suitcase and stored in our bone marrow
and our body fat and our skin and
different organs and when we actually
need to repair our organs From the
Inside Out you won't even know this is
happening these stem cells come out to
affect repair so green beans actually
help to protect our stem cells so that
our regenerative power is uh longer
better faster all right so green beans
actually protects these stem cells so
they allow our stem cells to stick
around longer and work faster and better
and that's one of the benefits of uh
green beans so by protecting stem cells
from oxidative stress these are free
radicals that can damage your uh stem
cells green beans are regenerative Foods
now in my book Eat to beat disease I
also write about more than 30 other
foods that actually can support tissue
regeneration so you're interested in
regenerative foods go get my book e to
be disease you'll see them in one of the
chapters uh specifically on foods that
stimulate regeneration now back to green
beans you can find bean green beans in a
can but these are usually limp and
flavorless so I recommend that you don't
use canned green bead all right get them
fresh when you get them fresh they're
like in separate beans sometimes are on
a stem you want to look for the ones
that are green have a long pod and a
little bit of stiffness if they're too
bendy now they kind of passed their
prime a little bit of stiffness all
right and you can eat them raw uh I
remember going to a farmer's market to a
Grower's Collective and literally you
can pick out the beans off the stocks
and bite them and you can eat them right
then and there really delicious actually
but if you want to cook them one of the
things you want to do is uh trim off the
ends or the beans just use a knife and
cut off about a quar inch don't cut off
too much um uh and uh and then you can
cook with those now some beans are known
as Haro ver harco ver these are the
french green beans they're a little bit
uh thinner uh they taste great they're a
little earthier less sweet than the
classic American green bean but they're
all great I'm just telling you this
because there's different types you can
get and I don't want you to miss out on
haraca because you don't recognize them
as green beans they do look a lot like
green beans so here's how I cook green
beans look I cook them by blanching them
boiling water throw them in after I cut
them off and wash them all right blanch
them 30 seconds that's it and take them
out to stop the cooking and then uh what
you can do is you can sauté them in a
pan with a little bit of extra virgin
olive oil or garlic or throw them into a
walk and stir fry with your favorite
sauce oyster sauce soy sauce um a little
bit of shaing rice wine you can make it
really really delicious uh you can also
add other proteins in it to it as well
or make a vegetable stir fry guarantee
you green beans can make a tasty dish
not just for the holidays but of course
you can use them for holidays they're
part of your family tradition but green
beans are good for everyday meals and by
the way once you cook um some green
beans you can cool them off store them
in the fridge you can add them to salads
all week long so you can get green beans
all year round at the grocery store but
the best time their season is actually
from late spring into late summer and
you'll find them in farmers market so
that's the best time to go uh through
them right sort through them look for
the ones that aren't marked up but
aren't too soft um and just put them
into a bag take them home and have a
great tasty meal the next food we're
going to talk about are mushrooms now
people are either mushroom lovers or
they're not so big fans of mushrooms I
happen to love them I love mushrooms in
soups stews with pasta saute on
scrambled eggs so many different ways to
actually make mushrooms um and in
addition to their Great Taste mushrooms
have great health benefits all right and
this is because of the bioactives that
are in mushrooms one of them is called
beta d D glucan and this is the form of
soluble fiber that has multiple benefits
beta glucan has been shown by
researchers to improve your circulation
it helps healthy androgenesis and the
vascular endothelial cells that line
your blood vessels beta glucan is very
helpful for that and beta glucan when
you have a wound can speed up
angiogenesis this is the sprouting in
new blood vessels that can help you heal
wounds in fact part of the research I've
done shows that beta glucan speeds up
wound healing by by uh recruiting stem
cells from the bone marrow to contribute
to regenerating the wound stimulates
androgenous Sy to actually better
circulation to the wound and then Zips
the wound Shut by closing it at the very
top all right so beta glue can from
mushrooms is uh supports healing and
circulation beta de glucan has another
property that's the complete opposite of
wound healing and that is beta glucan
can starve cancers by cutting off the
blood supply to cancers this is called
anti-angiogenesis all right and we've
actually done research on this to show
this uh can happen as well with mushroom
deriv beta de glucan beta glucan is also
a powerful
anti-inflammatory so if you want to
fight cancer you want to lower
inflammation of the body if you want to
fight the diseases of Aging you want to
lower inflammation and beta de glucan
because it's a solop fiber feeds your
gut microbiome healthy gut bacteria
wellfed gut bacteria lowers inflammation
boosts immunity helps you speed healing
and also text messages your brain so
you're in a better mood as well all
right so many great uh benefits of
eating mushrooms by the way mushrooms
are also a great source of vitamin D
vitamin D for David actually is also key
for healthy uh bacteria but it's also
key for building healthy bones as well
and vitamin D levels in the blood are
also linked to lower risk of cancer as
well by the way here's a pro tip if you
want to get get more vitamin D out of
your mushrooms what you want to do is
just slice the mushroom lengthwise put
it on a cutting board lay them out and
put them in front of a window with
sunlight coming into it and sunlight
hitting the mushroom will do in the
mushroom what sunlight does when you
expose your skin to sunlight it causes
the mushroom to produce more vitamin D
you know how we say if you want to go
out get some sunshine it'll help your
skin produce V vitamin D same deal in a
mushroom pretty amazing takes a few
hours but give your mushroom a suntan um
before you actually cook it they will
get a little more vitamin D out of it
hey there I have another resource to
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foods for your gut brain axis in case
you haven't heard we now know that
feeding our gut microbiome that's your
Healthy gut bacteria is one of the most
important things you can do to lower
inflammation and improve overall health
in your body including brain health and
we're just beginning to learn how taking
care of your microbiome reduce your risk
of developing heart disease dementia
cancer and many other serious
inflammatory conditions so you don't
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now in the caption below now back to the
video all right now the other kind of
pro tip I'll give you is if you're going
to use mushrooms I strongly recommend
that you stick with culinary mushrooms
culinary meaning related to cooking
right white button mushrooms shitake
mushrooms Mitaki mushrooms oyster
mushrooms inoi mushrooms beach mushrooms
portella porini morels a whole bunch
that you would actually see chefs
working with or homecooks all right
these taste great and they actually have
beta de glue can all right for good
eating I don't recommend that you use
medicinal mushrooms now medicinal
mushrooms become very popular recently
you know Lion's man Corps turkey tail
they're kind of bitter they don't taste
that great honestly but here's the thing
for thousands of years the medicinal
mushrooms have been not used for food
all right there's probably a reason for
that but rather they've been used by
traditional healers for traditional
medicines like traditional Chinese
medicine all right and the experts apply
them to actually treat specific diseases
so sure you can eat those medicinal
mushrooms Lion's man I've seen recipes
for actually roasting them it probably
tastes pretty good in those recipes but
I recommend that we leave medicinal
mushrooms to the healers all right leave
the medicine to the healers and leave
the culinary stuff because it still has
um that Bic glucan for ordinary food
finally let's talk about carrots carrots
are one of my favorite foods as well get
them in the grocery store all year round
H and I used to think by the way carrots
were not that great I used to think of
them as rabbit food food right if a pet
rabbit you feeded them some carrots but
guess what carrots are really really
delicious and they also have a lot of
dietary fiber and carotenoids not
surprisingly the name carotenoids carrot
they're similar these carotenoids get
into your body and they help feed your
gut microbiome along with a dietary
fiber dietary fiber and coronoids lower
inflammation all right um and they boost
immunity to help protect you against
infection and the carotenoids also
powerful antioxidant properties that can
protect your DNA from damage coming from
the environment so what kind of damage
am I talking about you know toxins that
you might breathe in or be exposed to
radiation like uh radon coming from uh
the Earth you can't stop that off gasing
what you been talking about new
furniture new carpet new car all that uh
lovely smell that we associate with new
stuff hey those are solvents that are
off gassing they damage our DNA and of
course environmental pollution
unfortunately we're surrounded by it so
carrots by protecting our DNA From the
Inside Out actually um helps us counter
the effects of what we might be exposed
to in the environment now how good is
carrots and how do we know that it works
in people well study from The quadrum
Institute for biosciences of the United
Kingdom looked at 64 subjects adults and
fed them the equivalent of 2 and A2 cups
of carrots that's about five mediumsized
carrots per day all right and by the way
the carrots were actually Frozen carrots
that they could buy in a grocery store
so just know it's really easy to get
these carrots and they were cooked for
for 10 minutes in boiling water then
they were minced up in the food
processor before being fed to the
subjects and what the researchers did is
they analyzed the blood from the
subjects before the study before they
ate carrots and then three weeks after
they were eating carrots and then at six
weeks after that so here's what they
found as soon as 3 weeks after starting
car started eating the blood of the
subjects in this research had more DNA
repairing activity than before they
started eating carrots meaning that from
compared to the beginning of the
research study they had more DNA
protecting power just three weeks later
all right now this is something else
that you might not know about carrots is
that carrots were not originally orange
the original carrots were purple well
actually they were purple on the outside
and kind of yellow on the inside if you
stapped them in half you'd see a purple
ring and then the inside of it would be
bright yellow so how did carrots become
orange well in the 17th century farmers
in the Netherlands Dutch Farmers began
breeding carrots so they were mostly
orange and the legend goes that these
farmers were paying tribute to William
of Orange the Dutchman who helped to
free the Netherlands from Spanish rule
and that started this Cascade of
enthusiasm to have orange carrots all
right so what do we talk about today
Tomatoes Brasa green beans mushrooms
carrots I hope you enjoyed the
information and tips and thanks for
watching Dr Lee out hi there if you
enjoyed watching this video I know
you'll love the next one stay here and
check it out and I'll see you there