Loaded with endless vitamins, minerals, fibre, and phytochemicals, green foods and veggies are typically low in calories but have everything you need for a healthy system. This means you can eat them in abundance without putting on any weight or consuming fats and sugars.
Although consuming a balanced diet includes focusing on other healthy foods such as fruit, vegetables, whole grains and protein, leafy greens should be a priority in anyone’s daily diet. In addition to your favourite meal and foods, adding a pile of greens to any plate will give you energy and essential nutrients.
What are the best greens to eat?
Any fruit or vegetable is good for you, but there are a number of greens which are packed with optimum benefits and should be consumed at least once a week if you’re looking to improve health and wellness. Most of these greens can be eaten both hot and cold and can be cooked with a range of different meals.
Here are 5 top greens to include in your diet.
As a heart-healthy food, spinach is consumed with nutrients. Spinach includes a variety of nutrients including : Vitamin A, B6, Vitamin C, E, Vitamin K, calcium, folate, iron, magnesium, and potassium. The other huge bonus of eating spinach is the ways it can be eaten. Whether it’s mixed into a salad, a pasta dish or blended into a smoothie, spinach is one of the easiest vegetables to eat.
Kale is also packed with plenty of vitamins, minerals, and antioxidants. Although kale can be eaten raw, when cooked, just one cup of this green vegetable provides a wide range of benefits including a high number of : Vitamin A, Vitamin B6, Vitamin C, Vitamin E, K, thiamin, folate, calcium, iron, magnesium, phosphorus, potassium, and protein. Similar to spinach, kale can also be eaten in many different ways, both cooked and uncooked. Including kale into your diet can be simple and easy.
Collard greens are loose leaves, connected to kale and spring greens. Collard greens are also a good source of calcium and provide vitamins such as : A, B9 and C. This vegetable is also one of the best sources of vitamin K.
Known as a top green vegetable for healthy intake, bok choy is a Chinese cabbage with sweet, leafy greens, making it the ideal add-in for soup and stir-fry dishes. Rich in a number of vitamins and minerals, bok choy provides Vitamin A, Vitamin C, Vitamin K, folate, calcium, iron, magnesium, manganese, and potassium.
Cabbage is a cluster of thick leaves found in green, white and purple colouring. This popular vegetable also contains glucosinolates. In recent studies, it’s been discovered that foods which contain these compounds can have cancer-protective properties, especially targeted towards lung and esophageal cancer. Another advantage of cabbage is that it can be fermented and turned into sauerkraut, leading to improved digestion and immune systems.
Health benefits of eating your greens
- Weight management – green vegetables are low in calories and can be eaten in access amounts without causing weight gain.
- Increased mortality rate
- Prevent the ageing process and keep appearance youthful
- Lowers the risk of cardiovascular disease
- Improves bone health
- Improved immune function – provides carotene and vitamin A
- Optimal brain function – results in slower rates of cognitive decline
- Reduces belly bloating
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