5 healthiest greens

Add these leafy greens to your menu to improve your health step by step every day.

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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.

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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.

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4. Spinach

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.

5. Watercress

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?