We all know we need to eat our fruits & veggies, especially with the new wave of processed food companies touting how their sauces and canned pastas now contain a full day’s allotment of vegetables — but mostly all inmates receives are processed foods.
Processed foods are used as fillers. There are so many chemicals, dyes and sodium in the cans that causes severe medical issues such as diabetes, high blood pressure and gout.
There are five key veggies that everyone needs, even inmates. They include:
- Spinach — Popeye was right. Spinach is an excellent source of Vitamin K, Vitamin A, manganese, folate, magnesium, iron, Vitamin C, Vitamin B2, calcium, potassium and Vitamin B6. It’s also a good source of fiber, copper, protein, phosphorous, zinc, Vitamin E, omega 3 fatty acids, niacin and anti-oxidants.
- Lettuce (greenleaf, red leaf, romaine) — Lettuce is a low calorie fiber food that is also a great place to find Vitamin A, folic acid, lactucarium (which helps enhance calmness and pain relief), as well as the antioxidants lutein and zeaxanthin. Lettuce also contains a good amount of anti-cancer properties.
- Broccoli — Besides having great flavor and texture, Broccoli contains copious amounts of Vitamin A, Vitamin C, beta carotene and Vitamin K. The minerals in broccoli include calcium, potassium, iron and folate. A great source of fiber, broccoli also provides lots of bioflavonoids, which is an antioxidant that helps protect against cancer and heart disease.
- Brussels Sprouts — A staple in the diets of Asian cultures, who are among the longest lived people in the world, the crunchy garnish contains lots of potassium, Vitamin C, Vitamin A, beta carotene and Vitamin K.
- Cabbage — Although best known as the partner of corned beef on St. Patrick’s Day, cabbage is a great low calorie food that contains a good amount of fiber, calcium and Vitamin C. Cabbage is incredibly packed with substantial anti-cancer agents.
The majority of State’s Department of Corrections’ could care less about fresh fruits and vegetables. If it does not fit their budget, they are not concerned. Although the medical care bills for inmates across the country are staggering, the food in the chow hall continues to be less than nutritional or for lack of a better word, it sucks.