In spring and summer, you need to especially lean on leafy salads. Vegetables rich in vitamins and useful microelements help to improve the intestinal microflora, lose weight, maintain elasticity and youthfulness of the skin, and also reduce the risk of cardiovascular diseases and cancer. Especially for you, we have collected the most popular and healthy types of greens, which you should definitely include in your diet.
Roman salad (Romaine)
Greens have a delicate aroma and a delicate nutty taste. Used in sandwiches and salads, most often in the popular “Caesar”. Romaine is rich in vitamins A, B, K, folic and ascorbic acid, as well as nutrients such as phosphorus, calcium, iron, magnesium and manganese. Greens improve the level of lipids in the blood, thereby reducing the risk of heart disease, help fight depression and produce hormones.
Known for its spicy taste and slight green smell. It is added to salads, served as a side dish for meat, stews or pasta. Also used for medicinal and cosmetic purposes. Arugula leaves contain a lot of vitamin C and iodine, thanks to which immunity is strengthened and the digestive system is activated.
A product loved by many French people, it differs from other types of greens in small dark green leaves and a sweet, nutty-spicy taste. It contains vitamin components A, E, C, and iron, which improve the heart system, collagen production, and also help fight colds. Corn is recommended to be consumed fresh in combination with other greens, apples, citrus fruits, walnuts, and fried bacon.
Low-calorie greens, reminiscent of white cabbage, are suitable for all products: for salads, and for meat, and for fish. Iceberg is rich in fiber, minerals, and vitamins A and K. Regular consumption of greens promotes weight loss, improves metabolism and skin health.
Spinach contains vitamins A, C, B3, B12, as well as folic acid, protein, flavonoids and antioxidants necessary for the body. Greens strengthen the immune system and improve vision, promote the production of blood cells and fetal development during pregnancy, and promote skin health. Nutritionists strongly recommend eating spinach for anemia, diabetes and gastritis.
Edible annual/biennial herb rich in iron, folic acid, calcium, vitamins A, C, and E. Ideal for potato dishes, sandwiches, soups and salads. And the rich anti-inflammatory properties of leaf extracts are used in medicine. Watercress also reduces the rate of reproduction of cancer cells. To be strong and healthy, it is enough to include greens in your diet.
Strange as it may seem, but turnip leaves are much healthier than the turnip itself. Greens have vitamins K, C and A, and also contain iron, phosphorus, calcium, magnesium and a lot of folic acid. It is recommended to use it stewed or boiled because of the slightly bitter taste of greens. However, you can use it as an addition to a salad or make cocktails. Due to the presence of antioxidants, the leaves reduce the risk of developing cancer and cardiovascular diseases.
Leaf beet, which is also called Roman cabbage, is rich in vitamin K, which is responsible for blood clotting in the human body. Only chard leaves should be consumed, not the root. They can be added to salads, borscht, soups, casseroles, and also make cabbage rolls out of them. Doctors advise eating greens for people suffering from anemia, kidney disease, diabetes and obesity.
Bitter in taste, but so healing. Chicory contains vitamins A, B1, B3, B6, C, E, K. In addition, it contains folic acid, potassium, iron, calcium, zinc, phosphorus and other micronutrients. Together, they prevent stroke and bacterial infections, cleanse the liver and stomach, and strengthen the immune system.
Do you like to eat greens? Share your favorite salad in the comments.