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At our Keller chiropractic center we take wellness beyond just treating low back pain and into nutrition and overall health.


Taking daily doses of high quality multi-vitamins and multi-minerals is certainly worthwhile, but don’t overlook the importance of real food to ensure your body is getting the nutrients you need. Here are 5 veggies that can have tremendous benefits to your health that should be consumed at least several times a week:



Broccoli is one of the veggies that should be eaten every day, or at least several times a week to provide a valuable intake of calcium, potassium, phosphorous, magnesium and iron, as well as vitamins A, C, K and other essential nutrients. Studies have shown broccoli to have powerful cancer fighting properties. Broccoli can be rinsed and eaten raw in salads, steamed and eaten as a side dish or baked into casseroles.

Sweet Potatoes

If you want help in protecting your body from diabetes, liver disease, cystic fibrosis, HIV, cancer, heart attack and other maladies, increase your intake of sweet potatoes. Sweet potatoes contain about twice the fiber of other types of potatoes, they are rich in B6 and potassium, as well as beta-carotene, C and E, which are all important anti-oxidants that play a role in increased longevity and protection against disease.



Carrots are not only one of the most common and popular vegetables, they are also one of the healthiest. They are rich in calcium and potassium as well as anti-oxidants beta-carotene and vitamin C. They contain lutein which studies have shown to help prevent macular degeneration. Carrots can help in cancer and stroke prevention. Other benefits of carrots, beside the satisfying sweet taste and crunchy texture, are their anti-aging qualities, helping de-tox the liver (thus improving skin tones), and promoting dental health.



Any kid who ever watched a Popeye cartoon knows that spinach makes you stronger. Spinach has high levels of vitamin K, calcium, potassium, zinc, phosphorus, and selenium. Spinach helps in the fight against prostate and colon cancers, and the vitamin K is beneficial in protecting against bone fractures and osteoporosis. Like carrots, spinach contains a hearty dose of both lutein and beta-carotene. Spinach is easy to include in your diet, just eat as a side dish, in a salad or sandwich, in casseroles, quiches or omelets, or wherever your appetite leads you.



Fruit or vegetable? While botanically considered to be a fruit, the tomato is most often used as a vegetable for culinary applications. Tomatoes contain vitamin C and E, beta-carotene and manganese, the carotenoid lycopene, and are a treasure trove of anti-oxidants and phytonutrients. They contribute to cardiovascular and bone support, and have shown to be effective in fighting cancer cells as well. An important benefit to men is their ability to lower the risk of prostate cancer, and studies have also been conducted in which the intake of lycopene contributes to a reduction of breast cancer risk. For both sexes, tomatoes help protect the heart, kidney, liver, bones, and bloodstream. Tomatoes are super-versatile and are a staple of pizza, soups, salads, sandwiches, salsas, pastes and sauces.


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