Across America, we are fortunate to have access to thousands of different fruits and vegetables. We all have our favorites, but what is mostly unknown is the nutritional wellness benefits that the product offers.
The term “Soul Food” is commonly associated with the foods popularized by African Americans. These recipes and dishes feature aromas and tastes that are in a category of their own. Looking back in history to the year 1619, the year the first Africans arrived in America, we now understand how they endured long hours, excessive heat, and hard work. They were empowered by the food they ate. The food was for the most part fresh fruits, vegetables, nuts, and grains.
This leads to the question. Why Healthy Soul Food? Healthy Soul Food prepared and consumed by these gifted Americans is the basis for Nutritional Empowerment and Wellness. Uncle Wiley’s, Inc. is launching a national effort to tell its story and empower current and future generations to enormous wellness benefits gained by consuming all-natural, unprocessed produce. This booklet shares some of the wellness anecdotes offered by popular Soul Food produce items. Take a few moments to be enlightened!
Perhaps you know someone that suffers from depression. Most people hold the belief that the onset of depression is hereditary. While others believe that catastrophic or life-changing events occur and interrupts stability resulting in depression. A recent study reveals that what you eat can and will impact your emotional well-being.
Beans and Peas are excellent sources of folate, a B vitamin that research suggests help fights depression. There are many different beans to choose from, and a serving of beans will quickly satisfy your appetite when compared to most other foods. Beans may also reduce LDL (bad cholesterol) stabilizing blood sugar and helping control weight.
Southerners and African Americans consider Collards, Turnip Greens, Mustard Greens, and Cabbage as “authentic” Soul Food fare. What most people don’t know however is that these powerhouse veggies can help you have sharp vision. Cooking greens are loaded with lutein and zeaxanthin, two natural plant pigments.
These antioxidants are in the carotenoid family and are the only carotenoids found in human eyes. Research has proven that people with high levels of lutein and zeaxanthin have as much as three times less risk of macular degeneration than those with lower levels. Cooking greens are packed with minerals, vitamins, fiber, and a large number of phytochemicals that may reduce disease risk, eye disease, and certain cancers. Oh, by the way, Leafy Cooking Greens are the world’s least expensive Superfood!
Sweet Corn is a good source of complex carbohydrates, fiber, and thiamin. Corn is a low-fat food that ignites abundant energy that aids in fighting heart disease, certain cancers, and obesity. Corn also contains a significant level of soluble fiber. This type of fiber may help lower cholesterol by blocking it from being absorbed. If you need to lose a few extra pounds. Corn can be very beneficial to you. High-fiber foods like corn increase bulk and make you feel fuller sooner and longer.
Cooking unpeeled potatoes taps into the potatoes’ nutritional goodness. The peel is loaded with nourishing nutrition. Because of potatoes’ popularity, they are a leading source of Vitamin C in most of our diets. Baked Potatoes (Skin on) are rich in potassium which is known to lower blood pressure. Don’t consume a large amount of potatoes because the natural starch in potatoes is high in glucose (sugar) and can spike blood sugar.
Filled with fiber, sweet potatoes are one of the most nutrient-dense vegetables. These tubers may help prevent cancer, degenerative eye disease, depression, and heart disease. Sweet potatoes are loaded with beta-carotene which may help to prevent certain cancers (stomach, pancreas, mouth, and gums) and macular degeneration.
When eaten with the skin on, sweet potato is an excellent source of insoluble fiber, which may help to prevent constipation, diverticulosis, and weight gain. Potassium, a heart-healthy mineral is found in abundance in sweet potatoes and is associated with lowering blood pressure and lowering the risk of heart disease, kidney stones, and stroke.
Sweet Potatoes contain plenty of Vitamin C which may help fuel immunity, and wound healing in addition to preventing degenerative eye conditions.
Don’t be fooled by the light and subtle smell of melons. These delicious fruits are giants not only in size but also in nutrition, taste, and versatility. Consuming melons may aid in preventing the onset of acne, cardiovascular disease, respiratory illness, and vision lo.
Cantaloupe and Honeydew Melons are excellent sources of potassium which are linked to lower blood pressure and the reduced incidence of heart disease and stroke. Watermelons are rich in lycopene, an antioxidant that powerfully lowers the risk for heart disease and prostate cancer.
Our enslaved American ancestors had to fend for themselves in addressing sickness, illness, and physical and emotional distress. Typically, they raised their own food in small plots adjacent to their living quarters. Because meat protein was minimal, these early Americans used their intuition and love of the earth to provide sustenance and wellness. The following pages list familiar health issues and how they can be addressed and improved by eating certain natural foods:
1. Calcium-rich foods like broccoli, cooking greens, and figs contain significant amounts of calcium and aid in lowering blood pressure.
2. High-fiber foods like lentils and asparagus reduce blood pressure.
3. Fatty Fish and Shellfish are excellent sources of omega-3 fatty acids which help with blood circulation and lower blood pressure.
4. Potassium-rich foods like Potatoes and Bananas may improve blood pressure.
5. Vitamin C intake helps widened blood vessels while promoting the elimination of natural toxins like lead which contributes to high blood pressure. Foods rich in vitamin C include berries, citrus, peppers, and broccoli.
1. There is growing evidence that flavonoid-rich foods contribute to healthy cholesterol levels. Apples, citrus fruits, and onions are sources.
2. Early research suggests that lycopene, a carotenoid that’s found in tomatoes, watermelon, and apricots may help lower LDL cholesterol.
3. Some research proposes that individuals who consume diets rich in onions and garlic have lower cholesterol levels.
1. The brain uses tryptophan to help produce serotonin, a mood-enhancing neurotransmitter. Tryptophan is sauced in peas, turnips, bananas, and poultry.
2. Vitamin B6 assists the body in producing brain chemicals, including serotonin which helps the body cope with anxiety and stress.
3. Calcium is vital for normal communication between nerve cells and for muscle contraction. Leafy greens like collards, turnip greens, and cabbage are good sources of calcium.
