Build your bones Spinach, radicchio and watercress may not immediately come to mind as foods for keeping bones strong, but all contain lots of vitamin K. A study at Tufts University in Boston found that low dietary intake of vitamin K in women was associated with low bone mineral density
Sharpen your eyesight Toss together a salad of spinach, romaine and red leaf lettuce: They all contain loads of the carotenoids vitamin A, lutein and zeaxanthin - key to seeing better. VitaminA helps eyes adapt from bright light to darkness. Lutein and zeaxanthin can help filter out high-energy light that may cause eye damage from free radicals.
Fight breast cancer A small study done at the University of Southampton, U.K., showed that phen-ethyl isothiocyanate inwatercress disrupts the signals from tumours that cause normal tissues to grow new blood vessels to feed cancer cells. Participants,who had all been treated for breast cancer, ate a cereal-bowl-size portion of watercress. The study showed a key protein in the signalling process was affected. Although more research is needed, the study states: ‘Dietary intake of watercress may be sufficient to modulate this potential anti-cancer pathway.’
Protect your heart Whip up a Caesar salad to benefit from romaine’s high levels of two heart-healthy nutrients: Two cups (500 mL) of shredded romaine contain 40 percent of your daily needs of folate and 10percent of fibre.
Reduce risk of diabetes Chronic magnesium deficiency has been linked to an increased risk of type 2 diabetes and the development of insulin resistance.Two cups (500 mL) of spinach contains 16 percent of your daily magnesium needs; arugula has six percent.