When we think about nature, we think about different shades of green. When we think about health, many people have an idea about something green. That's right, because green is usually associated with good aspects of life, but when it comes to choosing food, people usually have a certain reluctance to eat green crops without adding them to their daily diet. After all, our receptors are accustomed to artificial aromas and tastes that food manufacturers impose on us carefully. Some even call greens "rabbit food", but they are clearly not sufficiently aware of the value and usefulness of this product. After all, it is the number one food that you can eat regularly and in large quantities in order to improve your health and increase weight loss, if you need it.
Greens or green crops are vegetable plants that, for centuries, people have been growing in order to get fresh herbs. After all, it is very actively used for cooking around the world. It can be used both fresh and canned. Because green crops come from short-lived herbaceous plants such as spinach and lettuce. This group is divided accordingly into spinach, which are used for cooking boiled dishes, and salad plants - are used more often in fresh form.
Greenery is called the leaves of plants - vegetables that we eat daily in our diet. About a thousand species of plants with edible leaves are known, some of them, for example, leaves of fodder crops, are also edible, but people use them only in the most extreme moments, in conditions of hunger. Alfalfa, wheat and barley are more fertile than traditional leafy vegetables, but their operation is difficult, primarily due to their high fiber content. This obstacle can be overcome by further processing, such as drying and pulverizing, or pulping and pressing it into juice. But this requires a lot of time and money, which is extremely unprofitable for food manufacturers.
Useful properties of greens
After many studies, it has been proven that eating dark leafy greens is essential for creating a healthy body and immune system. It helps strengthen the respiratory system and helps in cleansing the blood. In addition, when you eat a lot of greens, you can thereby supplant foods that contribute to the development of many diseases, for example, animal proteins. Leafy green vegetables are also highly alkaline foods. As a result, alkaline minerals in the body neutralize the acidic conditions caused by the environment. Therefore, green vegetables help replenish our alkaline mineral reserves and thereby filter out harmful substances.
- increases the volume of circulating blood;
- improves gall bladder, liver and kidney function;
- Helps to eliminate harmful accumulations, especially in the lungs, by reducing mucus production
- promotes healthy intestinal microflora;
- Helps to cleanse the blood;
- reduces the risk of cancer, cardiovascular disease and type 2 diabetes.
Green vegetables are natural multivitamins, antioxidants and endowed with nutrients such as vitamins A, C, K, calcium, potassium and iron. These elements are necessary to maintain many different processes in the human body, including lowering cholesterol, improving vision, increasing immunity and help in the fight against excess weight. In addition, they are an excellent source of fiber and water, which control the digestive system.
While leafy greens have many health benefits, it can sometimes cause irritable bowel syndrome. In addition, if you increase the consumption of green crops while taking the antithrombotic agent warfarin, be sure to ask your doctor to monitor blood tests and the dosage of the medicine. These vegetables are rich in vitamin K, which plays a key role in blood coagulation.
10 best leafy green vegetables
Cabbage. Known as one of the healthiest vegetables on the planet, ranking first in terms of the number of healthy nutrients. It contains vitamins A, C and K, calcium, as well as folic acid and potassium, has antioxidant properties. Helps reduce inflammation, protects against colon cancer, lowers total blood cholesterol and the risk of heart disease.
Turnip. Turnip leaves are a southern favorite considered a delicacy. The leaves are soft, so they need less cooking. One of the most noticeable nutrients present in a serving of turnip greens is vitamin A, which acts as an antioxidant in the body and promotes good vision, prevents the development of age-related eye diseases. Foods rich in vitamins A help your body and get rid of toxins and free radicals that can contribute to cancer. Iron is another important nutrient because it is responsible for the formation and development of healthy red blood cells that provide enough oxygen in your body. Iron deficiency can also lead to anemia (low hemoglobin) and can cause fatigue, pallor of the skin, and decreased performance. Turnip greens contain calcium, which is good for bones and teeth, and a high calcium diet can prevent softening, bone fractures, and osteoporosis.
Asparagus. It is usually considered a delicacy. One of the main benefits of asparagus is its unique anti-inflammatory properties. The main substances that help to cope with this function are saponins. Asparagus is also rich in antioxidants such as vitamin C, beta-carotene and vitamin E, which help fight free radicals that cause damage to cells in the body.
Celery. This is one of the least nutritious foods on the planet. The main reason is that it is 95% water. But the remaining 5% is very nutritious. Celery helps reduce inflammation, improves digestion, reduces total blood cholesterol and is a great snack for people who are losing weight.
Zucchini. Everyone knows how to zucchini. Zucchini is an excellent source of low-calorie potassium and B vitamins. It is rich in antioxidants, has anti-inflammatory and sugar-lowering effects, supports prostate health.
Spinach. Spinach consumption is associated with the prevention of cancer and asthma, lowering blood pressure, helps the skin and hair stay healthy. Also, eating spinach every morning reduces hunger and contributes to rapid weight loss.
Fennel. This plant with a strange and unique taste, and a number of health benefits. There is some evidence that fennel may help in the treatment of glaucoma, which causes gradual loss of vision and prevents degeneration of the corpus luteum. One study also found that fennel oil has remarkable properties in treating intestinal colic in infants.
Leaves of beets. Many people eat only the root of this plant (also known as beets) and throw away greens. But it is the green part of the plant that is the most useful. One cup of beet leaves contains a large amount of vitamin K, copper and iron. It is also an excellent source of many other vitamins and minerals. In addition, they contain a large amount of fiber, lutein and beta-carotene. Beta-carotene protects the skin from sunlight. In the body, it turns into vitamin A and controls its production in the right quantities. Since extremely high doses of vitamin A can be toxic to the body and lead to diseases of the liver, skin and nerve disorders, they also increase the risk of birth defects.
Artichokes. They contain a huge amount of useful substances that benefit your health. The most famous of them are quercetin, which helps fight cancer, silymarin, which can help in the regeneration of liver tissue and rutin, which contributes to the health of the cardiovascular system.
Lettuce or salad. It is one of the most common ingredients used in hamburgers, sandwiches and salads. That McDonald's is the largest buyer of lettuce in the world. Lettuce is mainly composed of water but contains a significant amount of potassium, vitamin A and omega-3 fatty acids.
Cooking and eating greens
As a rule, you need to eat at least five servings of vegetables daily (this is about 2 1/2 cups of boiled vegetables), including leafy greens. Especially relevant today is the use of various methods of cooking herbs, such as steaming, boiling, frying in oil, stewing, cooking without water. Boil for a minute to avoid loss of nutrients. Steaming makes the greens more fibrous and dense, which helps to feel longer full. This is just a great way to reduce the appetite of those who are trying to lose weight. Preparing raw fresh salads is also a convenient way to consume greens, since it contains absolutely all living vitamins, enzymes and trace elements.
Green cultures bring many benefits to human health, and also support four of the five so-called vital forces - nutrition, oxygenation, alkalization and detoxification in our body. Start eating at least one serving of green vegetables a day if you haven’t done it before, and you will soon see the positive effects that they have on your health and overall well-being.