Health Superpowers of Green Foods

The superpower of the green foods

The superpower of the green foods

Green foods are an important part of a healthy diet. There is considerable scope for selection and they can be easily included in the daily diet. Carbohydrates contained in the green foods help to discharge of pollutants and other unnecessary substances from the body before they are absorbed.

Many foods which are consumed in the modern daily life have been processed and therefore play a role in increasing the level of glucose in the blood which may lead to diabetes. However, green foods are very low in sugars but high in fiber and water, helping to regulate the blood, sugar levels throughout the day.

Most green foods such as spinach and broccoli are considered to be super foods because they contain large amounts of antioxidants, which play an important role in protecting the body against viruses. You’ll find in them vitamins A, C and E as well as iron and zinc. Green foods contain large amounts of water, which in turn makes them extremely low in calories.

This means that you can eat as much of them without worrying about your weight!
In addition, they help you to:

STAY YOUNG

Vitamin K plays an important role in blood clotting and may be important in preventing many diseases associated with aging and deficiency – such as cardiovascular problems, bone fragility or calcification of the arteries or kidneys. Just one cup of leafy green vegetables of any kind can help you can get almost all of their vitamin K per day.

LOWER CHOLESTEROL

The high fiber content in the leafy vegetables helps the body clear of residuals due to digestion and allows the liver more quickly to process cholesterol. To get the most fiber, eat vegetables raw as a salad or as a smoothie, or after mild heat treatment, such as stewed or steamed.

LOAD YOUR BODY WITH ENERGY

We have explained already that green is the symbol of the new power in nature, right? It turns out there’s a purely scientific explanation – green leafy vegetables are a source of B vitamins, especially B5, which help the body to convert carbohydrates from food into glucose to use as an energy source.

Remember only that B vitamins are water-soluble, which means that the body can not store them and must get them daily.

 IMPROVE BONE HEALTH

Slightly rough or sour taste of some of the leafy vegetables is a good sign – it means that contain more calcium. It is unlikely that with them be able to obtain the recommended daily dose (1,000 mg for women between 31-50 years are most at risk from diseases of the bones), but at least will not check a small amount – in 1 cup of . spinach, kale or spinach obtain about 100 mg.

Green leafy vegetables are full of vitamins, minerals, and disease-fighting phytochemicals. They are rich in fiber, an essential nutrient when we are reducing weight, thanks to the fact that provide a feeling of satiety and help control hunger.

Fiber helps lower cholesterol and blood pressure, help control blood sugar levels by slowing the absorption of carbohydrates into the blood after a meal. Reduce the risk of cardiovascular disease and diabetes type 2. These vegetables contain a lot of water, which helps keep you hydrated and helps to beautiful skin and hair.

Leafy vegetables containing beta – carotene as cabbage, spinach, kale contribute to the growth and repair of body tissues. Beta – carotene may protect skin from sun damage. In the body, it is transformed into vitamin A.

Leafy vegetables containing beta – carotene are the best way to get the necessary amounts of vitamins A, as extremely high doses of vitamin A supplements, can be toxic and lead to bone problems, liver, and nervous disorders. Leafy vegetables  are completely safe because the body regulates how much beta – carotene will be turned into vitamin A.

Leafy vegetables are an excellent source of folic acid, which can reduce the risk of cardiovascular disease and memory loss. Since folic acid contributes to the production of serotonin, helps prevent depression and improve mood.

Vitamin E is found in green foods as well as vitamin C keep skin healthy with age. This vitamin also helps to protect the skin from harmful sun rays and can help reduce the risk of cataracts and macular degeneration.

These vegetables are rich in vitamin K, which plays a key role in blood clotting.

Best Green Foods

Ruccola

Ruccola is a leafy green calciferous vegetable with a peppery taste and is often used in salads. He is a good source of potassium, a mineral involved in the management of blood pressure and prevents osteoporosis.

It helps to stimulate memory thanks to the phytochemicals – antioxidants found in all calciferous vegetables. Like other salad greens, ruccola is very low in calories, making it a great addition to any weight loss diet.

Lettuce

There are different types of lettuce, but all of them are leafy green vegetables and low in calories. Some types of lettuce are good sources of antioxidants including beta-carotene, lutein, zeaxanthin and quercetin, which help to prevent arthritis, cataracts, and macular degeneration, as well as for maintaining healthy hair and skin.

Lettuce is also a good source of potassium, a mineral involved in the management of blood pressure and prevents osteoporosis. In addition, all varieties of lettuce contain vitamin K, which can prevent bone fractures.

Spinach

Spinach is one of the most nutritious foods on the planet! With its high in fiber and very low in calories, spinach can help to control type 2 diabetes and is a great addition to any weight loss diet.

It is rich in nutrients – a good source of antioxidants, including vitamin C, beta-carotene, lutein, zeaxanthin, which help maintain healthy eyes, hair, and skin. Spinach contains large quantities of potassium and vitamin K, two nutrients that can help preserve bone health. Iron and vitamins of B group help your hair and circulatory system to be strong and healthy.

Nettle

Nettle is an exceptional food rich in vitamins A, C, B, D, K, the minerals calcium, potassium, magnesium, iron, silicon, sulfur, and chlorophyll. The consumption of this plant helps in lowering the high blood pressure, anemia, allergies, arthritis and skin diseases.

Sorrel

Sorrel is rich in vitamins (C, B1, B2, PP, carotene), potassium, iron, magnesium and phosphorus, malic and citric acids. Sorrel is a relative of spinach and dock with typical homeopathic anti-inflammatory action.It has the ability to improve appetite.
Green cabbage is rich in fiber, vitamin C, folic acid and manganese.

Speaking of beneficial green foods, it is useful to pay attention to several other healthy fruits and vegetables. Avocado provides a healthy dose of monounsaturated fatty acids (MUFAs), and 20 essential nutrients, including fiber, potassium, vitamin E and folic acid.
Cucumbers are an impressive amount of water (about 96%).

They contain a high percentage of vitamin A. This vegetable is rich in alkaline-forming minerals and is an excellent source of vitamin C and antioxidants, folic acid, manganese, molybdenum, potassium, silica, sulfur, and smaller amounts of the vitamin B complex , sodium, calcium, and phosphorus. The caffeic acid in this vegetable helps to prevent retention of water and when applied on the eyes, helps to reduce swollen eyes.

Pumpkin seeds are rich in essential minerals such as iron, phosphorus and magnesium and are also a great source of zinc. These green nuts are full of antioxidants and are associated with decreased cardiovascular disease.Green peppers are loaded with vitamin C, which besides all its useful features, helps the body to absorb iron.

Kiwi has a number of useful features – from disease prevention to the presence of an abundance of vitamins and minerals. Rich in fiber, it plays an important role in preventing constipation and some cancers.

Kiwi contains phytonutrients, which act as antioxidants. It contains folic acid that is important for pregnant women and contributes to the production of red blood cells. Contained Vitamin C accelerates healing of wounds and stimulates the immune system. Vitamin E reduces the risk of cardiovascular disease.

Kiwi offers you calcium, chromium, copper, iron, magnesium, energy, potassium, and zinc, supports the health of hair, skin, teeth and nails.

Asparagus is an excellent source of folic acid, potassium, zinc and vitamins A, C, and E, helping to combat inflammation associated with arthritisGreen apples are full of antioxidants and polyphenols. Furthermore, the flavor of green apple shown to reduce a migraine and joint pain.

Besides very low in calories (31 k cal per 100 g raw beans) green beans contains no saturated fat. Nevertheless, it is a very good source of vitamins, minerals and phytochemicals.

It is a rich source of dietary fiber that help protect the lining of the colon by reducing the time of exposure to toxic substances as well as by binding to cancer-causing chemicals in the colon.

Sufficient amount of fiber is also shown to reduce cholesterol levels in the blood by reducing reabsorption of cholesterol, bile acid binder in the colon. Green beans contain excellent levels of vitamins A, antioxidants such as lutein and beta-carotene in good quantities. These compounds act as protective elements against free radicals.

And last but not least, broccoli. Their consumption has a cholesterol lowering effect. Broccoli has a strong positive impact on the detoxification of our body. Broccoli has unusually strong combination of both vitamins – A, (as beta – carotene) and vitamin K.

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About Jane Peterson

Jane Peterson is a supportive nutrition and fitness coach and registered dietitian nutritionist known for her health advices and innovative ideas to inspire and motivate people to reach their goals. She has a passion for personal training and enjoys motivating people, using specific exercise programs and track their progression for success. As a parent herself, Jane Peterson knows what it means to have to work hard to keep a good shape during pregnancy and after having a baby. She is interested about improving the way children eat, pediatric nutrition and family meal planning. Jane has several years of personal and professional experience and is practicing as a freelance food and health writer. She works personally with a small number of hand picked clients, transforming their health and their physiques using her four key elements of wellness: lifestyle, exercise, nutrition and supplementation.