October 2, 2022 2:42 pm

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Who Knew? The Amazing Health Benefits of Eating Green Foods.


Who knew? The amazing health benefits of eating green foods


Who knew? Green foods have some amazing health benefits. 

Many people overlook the importance of eating green foods as they don’t realize how they can impact their overall health and well-being. 


But did you know that green foods have been linked to lower cholesterol, healthier skin, and even weight loss? 


Green foods are also packed with vitamins, minerals, and antioxidants, which help keep your immune system strong and can slow down the signs of aging in your body.


Green leafy vegetables, herbs, and other green plants provide an abundance of vitamins, minerals, antioxidants, and other healthy nutrients that your body needs to stay strong and healthy. 


Here are some of the top green foods you should consider adding to your diet if you’re looking to give your body more of what it needs to thrive!



1. Kale – An antioxidant powerhouse


Kale is a vegetable full of fiber, vitamin C, and antioxidants such as vitamin A and beta-carotene. 


Kale has many anti-inflammatory properties as well as an assortment of chemicals that may lower the risk of cancers such as lung cancer, ovarian cancer, bladder cancer, colon cancer, and breast cancer. 


This dark leafy green also contains selenium, which may protect the thyroid from damage. 


One serving (1 cup) of kale provides more than 200% of your daily value (DV) for vitamin K, folate, manganese, calcium, and iron. 


Kale – High in Vitamin K: If you’re looking for a plant-based food high in vitamin K, then kale is your best bet. 


In fact, 1 cup of chopped kale contains more than 120% of your daily recommended intake! 


These greens also contain high levels of calcium, magnesium, and protein, making them the perfect addition to any salad or meal.



2. Spinach – More than iron


Growing up, I always thought spinach was just a food people ate because it had high iron content. 


Turns out, the leafy green vegetable has tons of other benefits that most people don’t know about! 


Here are five things you might not have known about spinach and its surprisingly diverse nutritional profile:


Iron is just one of the many nutrients in spinach. Spinach contains more than 100% DV (daily value) for vitamin K, A, C, potassium, and manganese! 


Three grams of raw spinach provides almost all your daily need for protein. Spinach also contains healthy doses of folate, riboflavin, calcium, and magnesium. 


Eating spinach on a regular basis will improve your eye health. One cup of cooked spinach will provide an entire day’s worth of lutein and zeaxanthin, which help protect against age-related macular degeneration.


A rich source of magnesium: Spinach is another great green food for your diet because it’s high in magnesium, which helps regulate muscle contractions and aids in muscle relaxation. 


Studies have shown that increased magnesium intake may be linked to lower blood pressure levels, reduced anxiety, and fewer migraines.



3. Tomatoes – A rich source of lycopene


Tomatoes are also a rich source of lycopene, which is a powerful antioxidant that can help reduce the effects of an aging heart and improve skin elasticity.


Research has found that people who ate just 2-3 servings per week were 44% less likely to develop colon cancer compared to those who ate less than one serving per week. 


They’re also a good source of folate, vitamin C, potassium, and iron—they contain twice as much iron as bananas or red peppers!   



4. Broccoli – Carotenoids, fiber, and even vitamin C


Broccoli is a rich source of carotenoids, which have been linked to reducing the risk of chronic diseases such as cancer and heart disease. 


Some other benefits include aiding in digestive system function, boosting skin health, and even promoting eye health when consumed on a regular basis. 


In addition to the nutritional value, it can be an excellent choice for someone looking to add more volume and color to their plate because it’s naturally fat-free and a rich source of dietary plant fiber (1 cup = 2g).


Broccoli is a good source of fiber. Lastly, broccoli should be included in your diet because it’s a great vegetable for staying regular thanks to its high content of fiber and water volume.


It’s rich in fiber that can help lower cholesterol levels and reduce symptoms of indigestion.  



5. Collard Greens—Full of vitamins K and A. 


Vitamin K helps to maintain proper bone mineralisation, aids in the prevention of hemorrhaging, and acts as an effective coagulant when needed. 


Vitamin A is essential for tissue renewal and healthy skin maintenance, as well as night vision.  


As a source of vitamin A, collard greens are a great addition to any diet. 


Vitamin K helps to maintain proper bone mineralisation, aids in the prevention of hemorrhaging, and acts as an effective coagulant when needed.



6. Asparagus – Boost your cardiovascular system.


A healthy diet is an important aspect of maintaining a healthy lifestyle, but it’s easy to take our good habits for granted when they become mundane day-to-day activities. 


Asparagus has so many great nutrients that come with its unmatched flavor, and it may just be one of the most undervalued vegetables in the produce aisle. 


Eating asparagus provides an excellent source of vitamins K, C, B6, B9, folate, minerals such as potassium and manganese, as well as heart-healthy omega 3 fatty acids. 


It also contains asparagine, which helps reduce levels of homocysteine—this dangerous amino acid can lead to cardiovascular problems. 


The low calorie count and high water content make this vegetable a fantastic option for those looking to lose weight or stay hydrated on a daily basis.


Asparagus (another green food) is a natural diuretic that cleanses the kidneys, so you’ll be able to have more energy! 


And best of all, there are endless ways to prepare this plant! 

From salads to stews and stir fries, the options are truly endless!



7. Lettuce – Contains folic acid, potassium, magnesium, zinc, iron, and calcium.


Lettuce contains folic acid, potassium, magnesium, zinc, iron, and calcium that are beneficial to the body in numerous ways. 


For example, these nutrients help decrease inflammation and improve blood circulation—both essential factors for having healthy skin and hair!  


Folate is important during pregnancy because it reduces the risk of birth defects and helps develop a baby’s neural tube. 


It also helps prevent high levels of homocysteine (a substance found in the blood), which can lead to heart disease. 


What’s more, vitamin K in lettuce aids with bone formation and prevents osteoporosis.


Finally, this leafy green is rich in carotenoids such as beta-carotene and lutein, which support eye health.



8. Romaine lettuce—May help lower cholesterol levels.


Romaine lettuce is a common item in most people’s fridges, but did you know it has heart-healthy benefits too? 


Romaine lettuce can help lower cholesterol levels because it contains substances called chlorophyllins that are able to bind with cholesterol molecules. 


Other natural ingredients like garlic and apple cider vinegar may also have the same effect on lowering cholesterol.



9. Cucumber – Hydrating properties are great for skin.


Cucumbers are 95% water, meaning they can 

It will be a great refresher for your skin in the summer when you need it most! 


They’re also low in calories and high in vitamin C, which can help boost your immune system while fighting off signs of aging with their powerful antioxidant properties. 


But that’s not all! Did you know cucumbers have been shown to reduce levels of stress hormones like cortisol, too? 


And because they contain lignans, they may even help lower the risk of certain cancers. 



10. Avocado (Persea americana) – Potassium, niacin, thiamine, riboflavin, vitamins B6 and E, fiber.


Believe it or not, this humble fruit is packed with potassium, niacin, thiamine, riboflavin, vitamins B6, E, and fiber. 


When used in moderation, avocados are excellent for blood pressure regulation and keeping cholesterol levels down due to the healthy fats they contain that help lower the levels of low-density lipoprotein (LDL) cholesterol while raising high-density lipoprotein (HDL) cholesterol. 


One whole avocado contains approximately 300mg of oleic acid, which is an omega-9 fatty acid known to promote cardiovascular health by reducing triglycerides and inflammation while also decreasing your risk for heart disease. 


Avocados’ monounsaturated fat content has been shown to increase HDL cholesterol, which may reduce one’s risk of stroke. 


The fruit also has a moderate amount of carbohydrates that provide a source of energy and can be helpful in weight management when eaten as part of a balanced diet rich in fruits and vegetables. 


Avocados are a great source of folate and vitamin K, two nutrients essential for good bone health because they help regulate calcium absorption while ensuring proper growth, eyesight and blood clotting.



Mint (Aids digestion) 

If you’ve ever been to an Indian restaurant, then chances are that mint chutney was one of your favorite condiments!


Mint protects against ulcers: 


Mint soothes stomach acidity and can help prevent ulcers by killing bacteria in the digestive tract. 


It can also reduce bloating caused by excessive gas production in the intestines by decreasing intestinal spasms.


They all have something unique to offer, from kale and spinach to collard greens, beet greens, Swiss chard, lettuce, and arugula. 


They are packed with vitamins like A, C, K and folate as well as minerals like calcium and iron. Greens are low in calories but high in fiber which makes them filling.


And most importantly, eating greens provides protective antioxidants that help neutralize free radicals before they cause damage to cells. 


Eating at least three servings of greens per week has been shown to lower the risks of diabetes, heart disease, stroke, cancer, and arthritis. 


In Conclusion,


Making small changes in your diet can make a big difference in how you feel and in the quality of your life. 


Even as little as adding one serving of vegetables to your plate every day can have a positive impact on how you feel physically, mentally, and emotionally. 


No matter what food-related resolutions you make this year, get one step closer to achieving them by starting the new year off right by resolving to eat more green foods! 


A healthier you is just a few steps away. 


Don’t let your New Year’s resolution fade—start today by including some healthy green veggies in your daily meal plan!



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