Add these leafy greens to your menu to improve your health step by step every day.
We all know that vegetables are an essential part of a healthy diet. Vegetables are very helpful. It is a source of vitamins, minerals and fiber. They are easy to include in almost every meal.
However, do not forget about leafy greens. Adding it to an omelet, mixing it into smoothies, adding it to dishes and consuming it just like that — it doesn’t matter. Either way, you can benefit from leafy greens.
We learned which leafy greens are the healthiest.
1. Dandelion greens
These greens are usually not included in the diet, and it’s a pity. The fact is that these greens allow you to increase the secretion of bile, break down fats, facilitate digestion and help the liver by protecting it and helping it filter out potentially harmful chemicals from your food.
Studies have also shown that young dandelion leaves contain a large amount of antioxidants, which are chased by everyone who wants to preserve their youth and beauty for a long time. Beta-carotene protects cells from free radical damage, so be sure to add dandelion greens to your diet along with carrots.
But that’s not all. These greens are a rich source of lutein and zeaxanthin, which will keep your eyes healthy and sharp, while vitamins C and K will strengthen bones, nails and teeth. Dandelion greens are also a source of inulin, a gut-healthy prebiotic. It allows you to increase the production of “good” bifidobacteria, which favorably affects digestion.
2. Broccoli sprouts
Never skimp on microgreens. Broccoli sprouts, for example, are highly praised by nutritionists for their health benefits. Although they have the same amount of calories and macronutrients as broccoli, they contain about 100 times more glucoraphanin. This element is converted into the phytochemical sulforaphane, which has anti-cancer effects and reduces inflammation in the body. Sulforaphane increases the amount of detoxifying enzymes in the liver, which helps to remove bad substances from the body.
This makes broccoli sprouts an excellent way to prevent serious diseases and a great addition to a healthy diet.
3. Cabbage bok choy
This plant belongs to the same species as broccoli, as well as various cabbages (white, Brussels sprouts, and so on). Vegetables from this family contain nutrients that fight carcinogens — vitamins C, E and beta-carotene, folic acid, selenium.
Do not forget about calcium, iron and phosphorus, which strengthen bones and the nervous system, protect against cardiovascular diseases. Bok choy is delicious, both raw and cooked.
There is no need to argue about the taste characteristics of spinach. It becomes an ideal addition to salads, omelettes and pastries (best paired with cheese and egg, cheese). Spinach is a natural green dye for Easter eggs. It’s also the best addition to your diet, so don’t forget to grow it in your garden.
Spinach is rich in carotenoids, which destroy free radicals in the body. A diet rich in these substances leads to a youthful body and good health. If you have high blood pressure, look out for spinach, as it is rich in potassium, a substance that helps reduce this very potassium level.
This marvelous green is a frequent guest in salads and pizza, soups prepared by those who really understand healthy eating. It is also often called watercress, and is valued for its nutrients, which are the whole sea with a minimum of calories. Losing weight is a must for consumption. Watercress contains a large amount of fiber that aids in digestion. It is also a source of vitamin C, which supports immunity.
Just one cup of watercress a day closes the daily requirement of vitamin K, which is good for bones. So don’t forget to add these greens to your diet.
What is your favorite green?