What are the 6 green foods that can lead to a healthier and happier lifestyle? Learn the key nutrients and health benefits of kale, green beans, spinach, avocado, green peppers, and asparagus.

Unlock the Key to a Healthy and Happy Lifestyle with These 6 Green Foods

In recent years, there has been a surge of interest in “going green” when it comes to personal habits, consumer choices, and even diets. The push to incorporate more green foods into one’s lifestyle is driven by their impressive array of health benefits. These six green foods are the key to unlocking a healthier and happier way of living.

1. Kale: A Nutrient-Dense Powerhouse

Kale has been a darling of the health and wellness community for good reason. This leafy green is incredibly nutrient-dense, providing large amounts of vitamins A, C, and K, as well as calcium, potassium, and fiber. The high fiber and low calorie content of kale make it an excellent choice for weight loss efforts. However, those taking blood thinners like warfarin should be mindful of kale’s high vitamin K content and limit their intake to one serving per day.

2. Green Beans: Nutrient-Rich and Versatile

While the traditional green bean casserole may not be the healthiest option, green beans themselves are a nutritious addition to any diet. Like kale, green beans are a good source of vitamins A, C, and K. They also provide folic acid, a B vitamin essential for healthy cell growth and development.

3. Spinach: A Powerhouse of Potassium and Antioxidants

Spinach has long been associated with health and nutrition, and for good reason. This leafy green is packed with potassium, which helps lower blood pressure. Spinach also contains the antioxidant alpha-lipoic acid, which can aid in the management of diabetes. Spinach is a versatile ingredient that can be enjoyed in salads, sautéed dishes, and omelets.

4. Avocado: Healthy Fats and Potassium-Rich

Avocado has become a trendy superfood in recent years, and for good reason. This creamy fruit is loaded with healthy monounsaturated fats that can help lower bad cholesterol levels. Like spinach and bananas, avocado is also an excellent source of potassium. Avocado can be enjoyed in a variety of ways, from toast to wraps and even as a topping for scrambled eggs.

5. Green Peppers: Flavorful and Packed with Vitamin C

Green peppers are not only delicious, but they also offer impressive health benefits. They are low in calories and an excellent source of vitamin C, which can help boost the immune system and prevent colds. Green peppers are also a good source of fiber, which supports digestive health. Incorporate them into your meals through stuffed peppers, stir-fries, or fajitas.

6. Asparagus: A Cancer-Fighting Superfood

While the potential odor associated with asparagus consumption may be off-putting to some, this green vegetable is well worth incorporating into your diet. Asparagus is high in vitamins C, B6, and K, as well as folic acid. Perhaps most impressively, the National Cancer Institute has identified asparagus as having the highest levels of the cancer-fighting agent glutathione. Enjoy asparagus cooked in butter or olive oil with a touch of salt.

By adding even one of these six green foods to your regular diet, you’ll be taking a significant step towards a healthier and happier lifestyle. While they may seem intimidating at first, there are countless recipes that incorporate these nutritious ingredients into dishes you already enjoy. Start small and work your way up – your body will thank you.

Maximize the Health Benefits of Green Foods

What are some tips for getting the most out of these healthy green foods?

Cooking method matters: Opt for sautéing, roasting, or steaming green vegetables to preserve their nutrient content, rather than boiling which can cause some nutrients to leach out.

Pair with healthy fats: The nutrients in many green vegetables are fat-soluble, meaning they are better absorbed when consumed with healthy fats like olive oil or avocado.

Vary your greens: Don’t just stick to one type of green vegetable. Mix it up to get a wider array of vitamins, minerals, and antioxidants.

Start small: If you’re new to incorporating more greens, start with small servings and gradually increase over time to allow your taste buds to adjust.

Frequently Asked Questions

What makes green foods so healthy?

Green foods, particularly leafy greens and vegetables, are packed with essential vitamins, minerals, fiber, and antioxidants that provide numerous health benefits. They are typically low in calories and high in nutrients, making them an excellent choice for supporting overall wellness.

How can I easily add more green foods to my diet?

There are many simple ways to incorporate more green foods into your meals and snacks. Try adding spinach or kale to your smoothies, sautéing green beans or broccoli as a side dish, topping your sandwich with avocado, or snacking on raw green pepper slices.

Are there any potential downsides to eating too many green foods?

For most people, consuming a variety of green foods in moderation is perfectly safe and healthy. However, those taking certain medications like blood thinners should be mindful of the high vitamin K content in some greens like kale and spinach, and limit their intake accordingly.

These 6 Green Foods are the Key to a Healthy and Happy Lifestyle

Lately, there has been a green craze sweeping the nation.  People are “going green” with their spending habits, behaviors, and even their diets.  You may have heard someone you know talk about how important it is for them to “get their greens in.” 

Rest assured, it’s not as crazy as it seems.  It can be as simple as making a few small dietary changes in the name of good health.  The following foods will make it easy for you to feel green (in a good way).

1. Kale 

Kale has been trending in health & wellness circles for the past few years, and for good reason.  It is an extremely nutrient-dense food – essentially you get a lot of “bang for your buck.”  Additionally, kale is very filling without containing a ton of calories.  This makes it perfect for weight loss. 

Key nutrients found in kale include: vitamins A, C, & K, calcium, potassium, and fiber.  Keep in mind that greens rich in vitamin K (kale, spinach) can interact with certain blood thinners like warfarin.   If you take warfarin, you may want to limit your intake of leafy greens to one serving per day. 

Kale can be eaten raw, sautéed, or tossed into basically any cooked dish.

Source: https://medlineplus.gov/ency/patientinstructions/000729.htm

2. Green Beans 

Let’s get this out of the way right away – green bean casserole is not included in this section. 

Green beans, when eaten raw or cooked, have a number of health benefits.  Like kale, green beans are a great source of vitamins A, C, & K. 

Another important nutrient found in green beans is folic acid, a B vitamin that assists the body in making healthy new cells.

Source: http://www.medicalnewstoday.com/articles/285753.php#green_beans_health_benefits

3. Spinach 

It seems like people have associated spinach with health (and terrible taste) since the dawn of time. 

Fortunately, only one of those is true. 

Spinach has an impressive array of health benefits.   For instance, one cup of cooked spinach actually has more potassium than one cup of banana.  This helps lower blood pressure.  It also contains an antioxidant called alpha-lipoic acid, which can help with managing diabetes. 

Spinach is a versatile food that can be prepared in a variety of tasty ways.  It can be used as a base for salads, cooked in olive oil, or included in omelets. 

Source: http://www.medicalnewstoday.com/articles/270609.php

4. Avocado 

Avocado is a trendy food that has gained popularity in recent years.  Believe it or not, it can be much more than just a base for guacamole. 

Avocados are loaded with healthy fats that help lower bad cholesterol.  Like spinach, avocado has more potassium than bananas.  In addition, avocados are a great source of B vitamins, which aid in immune health. 

There is a very wide variety of uses for avocados which include: spreading them on toast, using them as an ingredient in wraps, putting them on sandwiches, and topping scrambled eggs with them.

Source: http://www.webmd.com/food-recipes/all-about-avocados

5. Green Pepper  

Perhaps the most delicious food on this list is the green pepper.  Peppers are very low-calorie and add a burst of flavor to a ton of different dishes. 

Green peppers are a particularly good source of vitamin C, which is commonly used to prevent colds.  Green peppers also provide a great source of fiber, known for its ability to promote digestive health. 

Some recipes containing green peppers include: stuffed peppers, stir fry, and fajitas. 

Source: http://www.udc.edu/docs/causes/online/Pepper%2010.pdf

6. Asparagus 

If you can get past the potential smells associated with consuming it, asparagus is a great healthy choice.  It is high in vitamins C, B6, & K, as well as folic acid.

The National Cancer Institute states that asparagus has the highest levels of glutathione, one of the body’s most potent cancer-fighting agents.  The best way to prepare asparagus is cooked in butter or olive oil with a bit of salt.

Source: http://www.calasparagus.com/ConsumerInformation/NutritionalInformation/index.html

If you incorporate even one of these six foods into your regular diet, you will be doing wonders for your health.  These foods may seem a little intimidating at first, but it doesn’t hurt to simply give them a try. 

There are many recipes out there that incorporate these foods into dishes that you may already enjoy.  Start small and work your way up.  Your body will thank you.  

11 Green Foods (and 1 Drink) That Are Good for You

From avocado and kale to green tea and basil, learn why foods and drinks that are green are some of the healthiest for you — then stock up!

By Leslie BarrieMedically Reviewed by Roxana Ehsani, RD, LDN

Reviewed: March 10, 2023

Medically Reviewed

Add something green to your plate today — the options are seemingly endless.

Alita Ong/Stocksy

Everyone knows green veggies are a must in any healthy diet — the phrase “eat your greens” has been drilled into many people since childhood. But according to a January 2022 Centers for Disease Control and Prevention (CDC) report, only 1 in 10 adults get enough fruit or vegetables. And that’s a problem, because as the researchers note, that means many people are missing out on the essential vitamins, minerals, and fiber that produce provides, including those ever-important green foods.

“The color green is associated with vitamins and a host of health-promoting phytochemicals,” says Christine M. Palumbo, RDN, a nutrition consultant from Naperville, Illinois. Phytochemicals are substances found in plants that are essential for health (and give plants their color, taste, and smell), and research is ongoing to discover all their myriad benefits, according to Harvard Health Publishing.

“Green vegetables, particularly leafy greens, supply vitamin C, folate, calcium, iron, and other nutrients, although the amounts vary by the type of green,” adds Palumbo.

Even if you’re not a fan of dark-green produce (though it’s worth giving it another try!) you can still reap tons of health benefits from a variety of green veggies, fruits, and other foods you should be eating — but probably aren’t. Read on and learn why going green is a good call.

Next up video playing in 10 seconds

Avocado Salad With Ginger-Tamari Dressing

Here’s a refreshing salad that you can have ready in a matter of minutes, using San-J Tamari. The recipe has a variety of textures, from the crunchy cucumber to the cool and creamy avocado. San-J Tamari Organic Soy Sauce has a richer and more complex taste than typical soy sauce — and it’s non-GMO and gluten-free!

contains  Soy

4.2 out of 183 reviews

PREP TIME

10 min

COOK TIME

5 min

TOTAL TIME

15 min

Ingredients

1 tbsp San-J Organic Tamari Soy Sauce

2 tsp fresh lemon juice

1 tsp fresh ginger, grated

1 clove garlic, grated

Water, as needed

1 large bunch cilantro, chopped

2 mini cucumbers, thinly sliced

2 green onions, thinly sliced

2 avocados, sliced

Directions

1

For step-by-step directions to make this recipe, visit The Feedfeed.

Nutrition Facts

Amount per serving

calories

263

total fat

21g

saturated fat

2.9g

protein

5g

carbohydrates

18g

fiber

10.9g

sugar

3.1g

added sugar

0g

sodium

499mg

TAGS:

Soy, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Quick & Easy, Lunch

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Avocados, Which May Improve Your Vision Thanks to Their Vitamin E

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Avocado toast, anyone? Feel free to serve yourself up a piece and reap avocado’s potential health benefits.

Sure, you do score fat — about 22 grams (g) in a whole fruit, according to the U.S. Department of Agriculture (USDA). But it’s the cholesterol-lowering monounsaturated kind that nutrition experts love. According to MedlinePlus, the monounsaturated fats in avocado are one of the healthy fats that can help lower your LDL (“bad”) cholesterol and help develop and maintain your cells.

One whole avocado also contains 3.1 milligrams (mg) of vitamin E, making it an excellent source of the vitamin. Vitamin E works like an antioxidant, according to the National Institutes of Health (NIH), which protects your body from harmful substances called free radicals. Also, a review of animal studies suggests that vitamin E may help improve cognitive and memory issues.

Avocados also contain lutein, an antioxidant that protects eye health — clocking in at 406 micrograms (mcg) per fruit, notes the USDA. According to a review published in Nutrients, lutein may improve or prevent age-related macular degeneration, which is the No. 1 cause of blindness and vision impairment.

The perks of avocado don’t stop there. A whole avocado provides 10 g of dietary fiber, according to the USDA, making it an excellent source. Fiber not only helps relieve constipation but also aids weight maintenance and lowers your risk of developing type 2 diabetes, heart disease, and potentially some cancers, according to Mayo Clinic.

Avocados are a wonderfully versatile addition to salads, tacos, soups, and sandwiches. Add some slices to your next meal, and reap the rewards.

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Kale, a Veggie With Potential Cancer-Fighting Compounds

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Kale belongs to the powerhouse family of produce known as cruciferous veggies (a fancy word for the cabbage family).

While kale often gets a lot of hype in the nutrition world, there’s a good reason why. “Kale has an impressive nutrient profile,” says Natalie Rizzo, RD, the New York City–based author of Planted Performance and founder of Greenletes.

One cup of loosely packed raw kale has 1 g of fiber, according to the USDA.

Kale also comes through with 98 mcg of vitamin K, making it an excellent source. And that’s important, because vitamin K helps with blood clotting and keeping your bones healthy, along with many other health benefits, according to the NIH.

You’ll also score 23 mg of vitamin C, according to the USDA, making it an excellent source. Plus, the NIH notes that vitamin C helps protect cells that would otherwise be damaged from free radicals. Vitamin C is also involved in protein metabolism and helps the immune system work properly, so it can help fight diseases.

And past research has found that eating kale can suppress rises in blood glucose after a meal, meaning that kale may help regulate blood sugar and help keep you feeling full, says Rizzo.

On top of all this, compounds in kale called glucosinolates get broken down in digestion and form compounds called “indoles” and “isothiocyanates,” which are known for stopping the growth of certain cancers in animal and laboratory studies, according to the National Cancer Institute. Human studies looking at cruciferous veggies and the ability to reduce cancer risk are mixed, and the National Cancer Institute does note that more research needs to be done (but there is some potential for prevention of certain cancers like prostate, colorectal, lung, and breast, it says).

Looking for ways to enjoy kale? “I personally prefer cooked kale, and I add it to pasta dishes for some extra nutrients,” says Rizzo. (Try her spaghetti with ricotta and kale dish tonight!)

Are Powder Greens Actually Good for You?

119

Brussels Sprouts, Which Provide Potassium, Helping Support Healthy Blood Pressure

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Another potent cruciferous veggie, Brussels sprouts are loaded with immune-supporting vitamin C. A single cup of raw Brussels sprouts has about 75 mg of vitamin C, according to the USDA, making them an excellent source. Be mindful, however, that because vitamin C is heat sensitive, as one study notes, cooking Brussels sprouts will reduce this amount slightly.

Plus, you also score over 3.3 g of fiber, making it a good source. A cup provides potassium, too (342 mg, making it a source).

And potassium is important for everything, from keeping your heart and kidneys functioning to your muscles contracting, according to the NIH. Meanwhile, too little intake of the mineral is associated with an increase in blood pressure, especially for people who eat a diet high in sodium, the NIH notes. The agency recommends increasing the amount of potassium in your diet by eating foods that contain it (like Brussels sprouts!), and limiting your sodium intake to help lower your blood pressure and reduce your risk of stroke.

To make Brussels sprouts more tempting, consider roasting them. “Brussels sprouts have a naturally bitter taste, so I like to pair them with something mild, like bread and cheese,” says Rizzo. “Whether you add them as a topping to a traditional pizza or make an untraditional recipe, you’re going to love this new way to eat Brussels,” Rizzo adds.

120

Kiwi, Which Contains Serotonin, a Hormone That Aids Healthy Sleep

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Calling all kiwi lovers! According to the USDA, two whole kiwis (yes, you can eat the peel!) have 96 calories combined, about 4.5 g fiber (making them a good source), 112 mg of vitamin C (an excellent source), and 39 mcg of folate (a good source).

Folate does everything from helping to make DNA and other genetic components to helping cells to divide, according to the NIH.

Kiwi may also help you have a better night’s slumber. “Interestingly, research suggests that kiwi contains serotonin, which may be beneficial to those with sleep disturbances,” says Rizzo. According to a small previous study, eating kiwi regularly could help people fall asleep, as well as have longer and better-quality sleep.

Slice some kiwi into your cereal, yogurt, or salad for a refreshing health boost. “I like to put kiwi in a smoothie or use them to make chia seed pudding or overnight oats,” suggests Rizzo.

121

Edamame, Which Offers Plant Protein and May Help Lower Unhealthy Cholesterol

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These soybeans are worth ordering as a side dish or sprinkling on top of your next salad. Edamame is a good source of plant-based protein, and it is also considered a complete protein. Complete proteins contain all nine essential amino acids that the body does not produce on its own, according to Cleveland Clinic. One cup of cooked, shelled edamame contains a whopping 18.4 g of protein, according to the USDA.

Getting enough protein is key because it’s found in almost every body part and is responsible for crucial processes in your body, like making the hemoglobin that transports oxygen in your blood, according to Harvard T.H. Chan School of Public Health.

Yet replacing animal sources of protein with ones from plants can be a boon to your heart because the latter tend to contain less saturated fat, according to Harvard. A review published in June 2019 in the Journal of the American Heart Association found that the positive impacts of soy protein, in particular, on heart health — including lowering LDL cholesterol — have been proven consistent over the past two decades.

122

Green Tea, Which Supports Metabolism and Healthy Blood Sugar Levels

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Reams of studies have deemed antioxidant-packed green tea a health wonder drink. That may be because it contains catechins, which, Palumbo explains, are a type of polyphenol, along with caffeine, which may contribute to boosting your metabolic rate and fat oxidation.

Indeed, a meta-analysis of 26 randomized controlled trials, published in May 2020, suggests green tea may play a role in weight loss. Researchers concluded there was significant reduction in waist circumference after consuming 800 mg or more of green tea supplements each day for less than 12 weeks. Not to mention, body weight went down when less than 500 mg were consumed per day for 12 weeks. More studies with tea bags, however, are needed, as those present a more realistic amount that people consume.

Drinking green tea regularly for about a month may also have a positive impact on insulin resistance in people with type 2 diabetes, thereby helping stabilize their blood sugar, a past study found. Another study, published in June 2022 in Current Developments in Nutrition, found that taking green tea extract for four weeks may help stabilize blood sugar levels in people with heart disease risk factors (but it’s worth noting that people were consuming an extract, not drinking it, so it’s unclear whether drinking green tea would result in the same benefit).

One thing that’s certain is that unsweetened green tea is almost calorie-free, so in this respect, it can support weight maintenance or weight loss if those are your goals. According to the USDA, 1 cup has just 2.4 calories.

123

Basil, Which Has Eugenol, an Oil That May Help Fight Inflammation

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It’s time to flavor up your meal with basil and bank some serious health perks in the process. “Basil leaves are rich in rosmarinic and caffeic acid, which are phenolic compounds with strong antioxidant properties,” says Palumbo. These acids may even have neuroprotective properties, according to Developing Therapeutics for Alzheimer’s Disease, an academic book containing a review of research for Alzheimer’s treatments. And a study credits a compound in basil called Fenchol with possibly helping protect the brain against Alzheimer’s.

And there’s more. “Basil also contains eugenol, an essential oil, which has anti-inflammatory properties,” says Palumbo. One review found that eugenol’s anti-inflammatory properties could even make it a potential complementary treatment for inflammatory diseases.

You also score very few calories for all that flavor, making this herb a smart addition to any weight loss diet. A ¼-cup portion of fresh basil contains just over one calorie, according to the USDA. Not to mention, a small study of men who were overweight or had obesity found that adding a blend of spices, including basil, to a meal that’s high in fat and carbohydrates may lower your inflammation levels post-meal.

Try flavoring pasta sauce with basil, and if using fresh, triple the amount compared with the dry version, Palumbo says. “You can use it in the classic and delicious caprese salad, place fresh basil leaves on top of cooked pizza, and put it into soup, such as pasta fagioli or minestrone or other bean soups,” she says. And don’t forget pesto, she says, which is a mix of ground basil, olive oil, pine nuts, and garlic. Pesto can dress up a sandwich, pasta, seafood, or eggs! “Finally, when in season, I coarsely tear it and throw it in a tossed green salad where it adds a flavor boost,” says Palumbo.

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Seaweed, an Ingredient That Offers Zinc to Help Support Immunity

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Although seaweed is probably not on most grocery lists, you may want to consider adding it. According to the USDA, 1 cup of dried seaweed has 3.7 mg of iron, making it an excellent source. Iron aids growth, development, and hormone production, according to the NIH.

The same amount of seaweed offers 0.6 mg of zinc, a mineral that supports your immune system in fending off viruses and bacteria, along with making DNA, proteins, and genetic materials in cells, according to the NIH.

Last, seaweed is an excellent source of iodine, a trace element important for musculoskeletal, nervous system, and metabolic health, among other functions, notes the NIH.

Select a seaweed salad appetizer or sushi rolls made with nori next time you order Japanese food, or add a few pieces to your next homemade soup.

125

Green Beans, Which Have a Low Glycemic Load, Making Them Diabetes-Friendly

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Get ready to make green beans your new favorite side dish. Also called string beans, green beans are loaded with fiber, which can help lower cholesterol and stabilize blood sugar, making them a healthy food choice for people with diabetes.

According to the USDA, 1 cup of green beans contains almost 3 g of dietary fiber, making them a good source, for only 31 calories — another plus, since weight management can help with diabetes management. Not too shabby!

The Defeat Diabetes Foundation suggests green beans are a great food for helping to prevent and manage diabetes, because they are also considered low on the glycemic index and have a low glycemic load. As Mayo Clinic notes, this means they are more slowly digested and thus cause a lower and slower rise in blood sugar.

Ready to get cooking? For a Greek twist, cook green beans in olive oil, tomatoes, garlic, and onions, suggests Palumbo. “Green beans take well to sliced almonds or feta cheese. An easy way to prepare them is, after washing and trimming the ends, involves mixing them with olive oil and herbs of your choice, and roast on a sheet pan in the oven until they’re softened to your liking and slightly browned,” says Palumbo.

Another option: Make a classic salade niçoise. “Combine chunks of new potatoes with chunks of tuna and steamed green beans, and dress lightly with olive oil and vinegar,” says Palumbo.

126

Green Bell Peppers, as They Are Packed With Immune-Supportive Vitamin C

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Red, yellow, and orange peppers may get more health accolades for their potentially cancer-fighting lycopene (the component that gives them their bright pigments, per Harvard Health Publishing), but green peppers can certainly hold their own. After all, they provide nutrients. According to the USDA, one medium-size green bell pepper has a whopping 96 mg of vitamin C, which makes it an excellent source. As mentioned, vitamin C helps support immunity. One pepper is also a source of beta carotene, folate, and vitamin K.

Dip strips of green bell pepper in hummus for a healthy snack, add them diced to salads for extra crunch, or toss pieces into stir-fries or Mexican dishes.

127

Asparagus, Which Is a Good Source of B Vitamins That Help Prevent Anemia

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“Asparagus is a good source of several B vitamins, including thiamin, riboflavin, niacin, and B6,” says Palumbo. One cup of asparagus contains 0.2 mg of thiamin (B1), 0.2 mg of riboflavin (B2), 1.3 mg of niacin (B3), 0.12 mg of pyridoxine (B6), and 70 mcg of folate (B9), according to the USDA. “It’s an excellent source of folate, also a B vitamin. In fact, it’s one of the top five vegetable sources of folate,” Palumbo says.

B vitamins help in the process of making energy from the food you consume and also help form red blood cells, according to MedlinePlus. Not getting enough of certain B vitamins like B12 or B6 can lead to a deficiency called anemia, which means you don’t have enough red blood cells to carry oxygen to your body’s tissues, Mayo Clinic notes.

“It’s also a good source of dietary fiber, including inulin, a type of soluble fiber that acts as a prebiotic, stimulating the growth of healthy bacteria in the gut,” says Palumbo. One cup, notes the USDA, has 2.8 g, which makes it a good source. One article notes that inulin supports digestive health due to the fermentation process in the colon.

If you’ve always feared the potent taste of asparagus, you’re not alone. “When I was growing up, my mother used to boil it and I would literally gag when eating it,” says Palumbo. “This was before the art of roasting vegetables was common in American homes.” Today, Palumbo tosses it with a little olive oil and either roasts it in the oven or puts it outside on the grill. “You can squeeze a little fresh lemon juice or sprinkle some sesame seeds on it. Roasting brings out the natural sweetness of the vegetable — no gagging anymore,” says Palumbo.

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Nopals, or Cactus Pear, Which May Lower Blood Sugar in People With Diabetes

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Nopals, or prickly pear, also known as cactus pear, is the fruit of the cactus plant, and it leans more toward a yellow green in color than a true green, says Palumbo.

A review notes that the plant, which is popular in Mexican cooking, may provide a complementary treatment for people managing diabetes. Researchers outline findings that suggest nopals may increase insulin sensitivity, improve glucose metabolism, and potentially regenerate pancreatic cells — all effects that would lead to more stable blood sugar. Yet more studies are needed to know the true mechanism behind the plant’s perks for people with diabetes, they write.

Until more studies are done, know that nopals provide plenty of nutrition. A single prickly pear contains only about 42 calories and almost 4 g of dietary fiber, according to the USDA, making it a good source.

“It’s rather versatile — in addition to eating it whole, you can broil it, toss it in salads, and turn it into a sauce,” says Palumbo.

Additional reporting by Erica Patino.

13 healthy green foods

Kiwi

Scientists advise including several kiwi fruits in your daily diet for good reason. This product perfectly relieves stress, depression, regulates the stability of the nervous system under regular stress.

Also, kiwi helps to remove cholesterol, absorbs iron, neutralizes the effect of nitrates, and reduces the risk of developing cardiovascular and oncological diseases. In addition, these fruits improve digestion, and thanks to vitamin K1, they even reduce the risk of diabetes.

This product is best used at the end of lunch or dinner to relieve the feeling of heaviness in the stomach and prevent heartburn.

Avocado

This exotic fruit has many valuable medicinal properties, such as improving memory, beneficial effects on the cardiovascular system and contains substances that can remove excess cholesterol from the body.

This fruit contains almost no sugar and carbohydrates, and the fat it contains is easily digested due to the large amount of unsaturated fatty acids.

By the way, avocado fruits are useful not only for health, but also for an attractive appearance, because the fats contained in them, vitamins A and E contribute to the beauty and elasticity of the skin. And regular consumption of this fruit within reasonable limits helps to get rid of wrinkles and strengthen cell walls, making the skin look younger.

Green apples

Green apples, unlike red ones, contain less sugar, so even those who suffer from diabetes can include them in their diet.

In addition, green apples are hypoallergenic, help the body cope better with fatty foods, contain more vitamins, are recommended for low acidity and are not as harmful to teeth as, say, their red counterparts.

Green bananas

Oddly enough, most of the bananas offered by stores are forage, and therefore not as useful as mini-bananas or green (vegetable) bananas.

Green fruits, unlike yellow ones, are a source of potassium, better retain calcium in the body, have a therapeutic effect on stomach ulcers, prevent the development of atherosclerosis and hypertension, normalize blood pressure, and also protect the heart from the harmful effects of the environment.

Green pears

It is not for nothing that the pear is called the queen of fruits, because the fruits of this delicacy contain glucose, fructose, sucrose, vitamins A, B1, B2, E, P, PP, C, carotene, folic acid, mineral salts of iron , manganese, iodine, copper, potassium, calcium, fiber and other useful substances. However, green pears contain more vitamins and minerals.

These fruits have a disinfectant, diuretic, antipyretic effect, help with severe coughs, promote the removal of heavy metals and toxins from the body, and due to the content of unique essential oils and biologically active substances, increase the body’s defenses and protect against infectious diseases. Moreover, these properties are possessed by fruits not only fresh, but also boiled, dried and dried.

Cabbage

In fact, cabbage contains an incredible amount of vitamin C, even more than oranges. That is why this product is a natural antioxidant, reduces the impact of negative radicals on the body, strengthens the immune system and protects against many diseases.

In fact, cabbage has a beneficial effect on the entire body as a whole, however, it is most useful to use it to prevent and treat brain and neurotic disorders.

Broccoli

Broccoli, perhaps, can be called one of the most useful vegetables, because this product is effective in the fight against cancerous tumors, in cleansing the body of harmful substances, toxins and free radicals.

In addition, this green vegetable helps to heal indigestion, improve digestion, strengthen bones, and broccoli is indispensable for skin care and maintaining youth and beauty.

Lime

Lime, due to the content of a huge amount of vitamin C, reduces cholesterol levels, prevents the development of atherosclerosis, stimulates collagen production, improves skin condition and elasticity, and, in general, slows down the aging process.

In addition, the juice of this product contains potassium, which helps to strengthen capillary walls, iron absorption, as well as the regulation of digestive processes and improve appetite, due to the rich content of essential oils, vitamins A, E and other beneficial trace elements.

Green onion

Green onion, 90% water and 10% fiber, minerals and vitamins, is an excellent remedy for anemia, inflammation, indigestion, high blood pressure.

In addition, green onions have long been considered an excellent aphrodisiac due to their high content of aphrodisiacs.

Parsley

It is difficult to overestimate the beneficial properties of parsley, because its nutritional composition is universal, and its beneficial properties help prevent many diseases.

For example, parsley improves blood composition, helps fight anemia and atherosclerosis, helps maintain vascular elasticity, protects against the development of arthritis, and is also an excellent folk remedy for combating and preventing bad breath.

Dill

Dill does not contain cholesterol, is low in calories, rich in various antioxidants, vitamins and dietary fiber that normalizes cholesterol and blood sugar levels. That is why this plant is so necessary to include in the diet of diabetics and people with high cholesterol levels in the body.

In addition, dill is one of the most effective foods for preventing cancer, as well as an excellent tool for improving digestion.

String beans

String beans are also called the vegetable of eternal youth, because they have many useful substances that help improve the health of the body, cope with various infections, neutralize the effects of free radicals and slow down the aging process.

In addition, this vegetable is useful for maintaining colon health, as well as for removing cholesterol from the body.

Basil

Basil is very widely used in cooking. According to scientists, this plant improves blood circulation, the activity of the respiratory tract, reduces blood sugar levels, and also protects the body from the effects of free radicals that cause cancer.

In addition, basil is an effective remedy for fever, respiratory problems and even kidney stones.

Based on materials from wday.ru

Tags: Food, benefits

20 foods to include in your diet • INMYROOM FOOD

Green Idea
diet is not new at all: it was invented by American nutritionists in order to lose weight.
First, most green vegetables have a negative calorie content, that is
our body spends more energy on digesting these foods than they contain. Secondly, according to research by psychologists, eating saturated
bright colors, such as yellow or red, stimulate the appetite for
subconscious level, while the green color does not cause pronounced
impulses to eat.

Other
an important reason to enrich your diet with green foods is their
detox effect. Green vegetables and fruits contain chlorophyll, which
saturates blood cells with oxygen, and therefore, speeds up metabolism, and
fiber, which is part of their composition, quickly removes toxins from the body.

Absolutely, absolutely
all vegetables and fruits contain certain vitamins and minerals, but let’s
let’s figure out what green products will help you stay beautiful, slim
and healthy, and most importantly – what is their main difference from others.

1. Greens

Often, for us, greens are just a seasoning that enhances or sets off the taste of the main dish, but we should not underestimate them. For example, parsley contains 4 times more vitamin C than lemon. It is able to normalize blood sugar levels, reduce swelling and lower blood pressure. Dill is rich in vitamin P, which helps blood vessels and capillaries, making their walls strong. And cilantro has a choleretic and diuretic effect, serves as an excellent antiseptic.

2. Cucumber

cucumber is 95% water
and can not boast of a record nutrient content. But him
the main feature is the ability to neutralize acidic compounds,
which are found in many foods and can disrupt metabolism and even
lead to the formation of kidney stones.

3. Arugula

Arugula is famous for
not only with its unusual spicy taste, it is indispensable for diseases
gastrointestinal tract. Doctors
gastroenterologists have proven that arugula protects and strengthens the walls of the stomach,
contributing to the healing of ulcers and the treatment of gastritis. In addition, it improves processes
digestion.

4. Peas

Peas are the leader among vegetable crops in terms of content
protein, similar in composition to meat protein. It contains a number of essential
amino acids, such as lysine and tryptophan, and therefore can
time for a green detox diet to replace meat.

5. Asparagus

In addition to the large
amount of vitamins, asparagus contains 2 essential substances involved in
protein synthesis: saponin and asparagine. In addition, it contains asparagus acid, which is indispensable for kidney diseases.
In tandem with potassium, this acid activates the work of the kidneys, facilitates the withdrawal
decay products and has a slight diuretic effect.

6. Brussels
cabbage

It is irreplaceable
vegetable for people suffering from diseases of the cardiovascular system. Thanks to
organic compounds of amino acids and glucose – glucosinolates – risk
damage and inflammation of blood vessels is minimized. But keep
in mind that the stronger the heat treatment, the more this substance
is lost.

7. Broccoli

This type of cabbage is ideal for diabetics and just for those who like sweet things. It is known that high blood sugar destroys blood vessels, and this, in turn, leads to the formation of atherosclerotic plaques. Broccoli contains a number of substances that protect blood vessels and positively affect the circulatory system.

8. Pod
beans

Same as
broccoli, green beans must be present in the diet of diabetics. Its composition includes
arginine is a substance similar in its action to insulin and can reduce
blood sugar level. Another important feature of green beans is
positive effect on the nervous system. In addition, magnesium, which is
composition of beans, helps to relieve chronic fatigue and muscle
voltage.

9. Spinach

Nutritionists already
spinach has long been ranked among the top five healthiest foods in the world. Apart from
a large amount of vitamins and minerals, spinach contains unique substances – carotenoids, which protect against a sharp deterioration in vision in old age.
Vitamin B12, which is constantly debated among vegans and strict
vegetarians, according to research, is also present in spinach and
participates in the process of splitting proteins, fats and carbohydrates.

10. Gooseberry

Useful properties
of this berry are very multifaceted, but perhaps the most important of them is
antitumor effect due to the high content of serotonin. Gooseberry
promotes the excretion of heavy metals and radioactive elements from the body,
relieves the condition of people exposed to radiation. That is why
these berries were recommended to residents of nearby areas after the accident on
Chernobyl nuclear power plant.

11. Avocado

Avocado is a source of not only health, but also beauty. Healthy fats combined with vitamins A and E help smooth wrinkles and treat skin problems such as acne, age spots, eczema and dermatitis. This is primarily due to the normalization of oxygen metabolism and blood circulation in the skin, deep hydration and cell regeneration.

12. Celery

Celery is
one of those products that should be in every refrigerator. Properties of celery root and its green shoots
truly versatile. So, iron, which is part of celery, contributes to
hematopoiesis and controls the level of hemoglobin, potassium removes excess fluid
from the body, with a mild diuretic effect. And celery reduces
the level of the stress hormone, primarily due to the large amount of essential
oils.

13. Green
apples

Green apples
are considered the most useful, besides they are hypoallergenic.
The high content of organic acids helps break down proteins and fats, which
contributes to the normal functioning of the gastrointestinal tract, phytoncides
prevent the growth and reproduction of bacteria in the body, and polyphenol improves
blood circulation and enhance immunity. In addition, green apples contain
fructose, which nourishes brain cells and fills our body with energy.

14. Kiwi

Kiwi —
an amazing product that works in 2 directions at once. Firstly,
the unique vitamin and mineral composition of this fruit is capable of sufficient
degree to cover the need of the human body for vitamins C, E, B6 and B9,
as well as in potassium, calcium, phosphorus and iodine. And secondly, kiwi removes salt
from the body and neutralizes the negative effects of nitrates and toxins.

15. Lime

Concentration
The nutrients in lime are higher than in lemons. Home same
its feature is the ability to remove toxins from the body due to
pectin, protect teeth from caries and prevent bleeding gums due to
contained in phosphorus and calcium. Lime also has a sedative effect.
action on the nervous system, being an excellent tranquilizer.

16. Zucchini

Custom
the chemical composition of zucchini is close to ordinary zucchini, however, useful substances,
which they contain are absorbed by our body more easily and quickly. Other
the peculiarity of these green zucchini is that
that they are most useful in their raw form, so they can become an excellent
base for many salads. Zucchini improves the functioning of the gastrointestinal tract,
strengthen immunity, help to lose weight. In addition, it has been proven that this vegetable
positively affects men’s health, helping to deal with problems
prostate.

17. Artichokes

Although
that in Russia this product is not very common and is considered a delicacy, it
has a number of useful properties, the main of which is protection and
restoration of liver and gallbladder cells. Artichokes relieve the liver of
toxins, remove salts and prevent the development of cholecystitis. And contained in
This plant cynarine helps fight atherosclerosis.

18. Conference pears

I often
called the queen of fruits. She owes this not only to her
juicy and delicate taste, but also useful properties. The pear contains rare
essential oils and biologically active substances that help increase
immunity, help fight
infections and inflammatory processes. Pears are also recommended for increased fatigue and depression.

19. Green grapes

Grapes are known for their antioxidant properties. The polyphenol it contains may protect against cancer
large intestine, and catechins help fight
with breast and bladder cancer. Another antioxidant, anthocyanin,
has anti-inflammatory and antiallergic properties.

20. Matcha green tea

Often the name
this tea is mispronounced as “matcha”. It’s powder green
tea harvested and processed in a special way. It is believed that it is thanks to this tea that Japan has such a high life expectancy,
there are no diseases of the veins and problems of excess weight.