#14: The 150 Healthiest Foods on Earth

This is day fourteen of our education of the 150 Healthiest Foods on Earth. Woo Hoo! Some of these you won't be surprised by, some you will. I'll take one out of each food group each day to mix it up a bit.

All information is from the book by jonny Bowden, Ph.D., C.N.S. "The 150 Healthiest Foods on Earth".

Day 14: Arugula

Arugula sure doesn't look like an aphrodisiac, but that's exactly what the ancient Egyptions and romans considered it to be. I don't know about that, but I do know that it's the uberfood of nutritional bargains: One cup contains ... get ready ... 5 calories. For that you get some folate (folic acid), vitamin A, and a surprisingly decent amount of the extrememly eye-healthy carotenoids, lutein and zeaxanthin.

There's also about the same amount of calcium as there is in spinach, but arugula is actually lower in oxalates, a substance that inhibits calcium absorption.

* has a nice amount of vitamin K: One cup contains almost half the recommended daily allowance. Vitgamin K is essential for clotting and is a key player in developing strong bones.

*The Framingham Heart Study found that people who consumed approximately 250mcg of vitamin K a day had a 35% lower risk of hip fractures compared to those who consumed just 50mcg a day.

* When you chew the plant, the clucosinolates mi with an enzyme (muurosinase) that turns them into other compounds called isothiocyanates, whcih have documented anticancer properties.

* studies show that Isothiocyanates prevent lung and esophageal cancer and can lower the risk of other cancers, including gastrointestinal cancer

For previous posts:
ARTICHOKES: http://www.myfitnesspal.com/topics/show/57017--1-150-healthiest-foods-on-earth
OATMEAL: http://www.myfitnesspal.com/topics/show/57180--2-the-150-healthiest-foods-on-earth
BEANS: http://www.myfitnesspal.com/topics/show/57278--3-the-150-healthiest-foods-on-earth
APPLES: http://www.myfitnesspal.com/topics/show/57482--4-the-150-healthiest-foods-on-earth
ALMONDS: http://www.myfitnesspal.com/topics/show/57516--5-the-150-healthiest-foods-on-earth
EDAMAME: http://www.myfitnesspal.com/topics/show/57602--6-the-150-healthiest-foods-on-earth
BUTTER/GHEE http://www.myfitnesspal.com/topics/show/57689--7-the-150-healthiest-foods-on-earth
EGGS: http://www.myfitnesspal.com/topics/show/57791--8-the-150-healthiest-foods-on-earth
CRUSTACEA: http://www.myfitnesspal.com/topics/show/57940--9-the-150-healthiest-foods-on-earth
BEE POLLEN: http://www.myfitnesspal.com/topics/show/58069--10-the-150-healthiest-foods-on-earth
ACAI JUICE: http://www.myfitnesspal.com/topics/show/58196--11-the-150-healthiest-foods-on-earth
CARDAMOM: http://www.myfitnesspal.com/topics/show/58290--12-the-150-healthiest-foods-on-earth
ALMOND OIL: http://www.myfitnesspal.com/topics/show/58381--13-the-150-healthiest-foods-on-earth