I  It is widely known that the healthy eating has a major impact on the human health. What we put in our bowls and in our bodies can significantly contribute to our health. The food we eat can notably manipulate our intestinal health, hormones, and even brain functions.

When we are talking about healthy eating, the green vegetables are placed at the top of the list. They are low in calories but have a lot of vitamins and minerals that are needed for the normal functioning of the body. These include: iron, folic acid, magnesium, amino acids, adjuvants, omega 3 fatty acids, and more.

The calcium that comes from the green vegetables is important for the regulation of the arterial pressure and the strength of the bones. Also, the magnesium and potassium together with the calcium maintain the balance of fluids in the body. If you want to improve your immunity this group of vegetables should constitute the basis of your diet. Take a look at our list of green vegetables, incorporate them in your daily diet and you will be vital and healthy.  However! If you have certain medical conditions, some of these foods should be avoided, feel free to contact me if you have any questions or ask your doctors and nutritionist what foods are best for you!

Cabbage 

One of the most nutritious types of vegetables. It is an excellent source of beta-carotene, vitamin C and E, potassium, calcium and manganese. It can be combined with any type of dishes but it is excellent as a salad. However, caution to those of you with colon problems such as IBS, or Crohn’s Disease and Ulcerative Colitis. Cabbage and other gas producing foods can make your symptoms worse.

                                 SPINIACH 

is a rich source of vitamins and minerals, dietary nitrates.  Why are nitrates important?   A study found that it the nitrates from spinach can improve cardiovascular health by lowering blood pressure, and arterial stiffness. It also contains vitamin K, which is important for blood clotting and healthy bones.  If you are on blood thinners like warfarin, try to get the same amount of vitamin K everyday, its very important.

                                     BROCCOLI

is a remarkably healing vegetable. Numerous studies have shown that the sulforaphane found in broccoli stimulates the protein synthesis that fights against the cancer cells. It is also full of antioxidants, and other vitamins such as Vitamin E, C, and K.

                                   CUCUMBERS

 It is widely known that the healthy eating has a major impact on the human health.

Cucumber juice help to regulate blood sugar. This makes them beneficial for people who are diabetic, or have high blood sugar. Cucumber is a vegetable that’s 95% water, but it’s also rich in minerals, natural salt, enzymes, vitamins and antioxidants. The fibers overcome the feeling of hunger and can help with symptoms of constipation. Fresh juice can also help the skin! It reduces swelling and irritation, and no wonder they are so used in facemasks and face creams! It even helps with sunburn pain! They are also part of the same family as melon, squash and pumpkins!

                                      ZUCCHINI

contains beta-carotene, and numerous studies confirm that foods rich in beta-carotene reduce the risk of cancer. Beta-carotene is converted to vitamin A in the body, and a well-rounded diet is important because certain vitamins like vitamin A cannot be absorbed without fat intake.  The vitamin C, which is also found in zucchini, also protects the body from high blood pressure and strokes.

Now that you know the benefits that are these vegetables offering, you definitely need to take a look of the following 2 recipes.  Often times I don’t eat certain veggies because I haven’t found a way to cook them to my liking, but once I find the one! I eat it as often as I can make it!

     The greenest smoothie ever

              Ingredients:

  • 3 leaves green salad
  • 8 leaves spinach
  • 1 cucumber
  • a little bit of parsley
  • 1 spring onion
  • juice from 3 lemons
  • a pinch of salt
  • 1 teaspoon sesame seeds

Preparation: You add all of the ingredients in a blender and add water until you reach the limit of 2L graved on the container of the blender. After that, you mix everything and get the healthies smoothie possible. Normally, if it is too thick for your taste, you can add more water.

Zucchini Breakfast

Ingredients:

  • 3 pieces zucchini
  • olive oil
  • Salt

Preparation: This is the easiest and healthiest breakfast recipe. All you need to do is wash the zucchini and cut it on circles. Put olive oil in a pan and fry the cut zucchini. You can also combine it with eggs and cheese.  I sometimes also put the zucchini in the oven to roast them a bit without the frying component.  DELICIOUS!

    Broccoli Salad

           Ingredients:

  • 1 broccoli (medium size, around 500 gr.)
  • 2-3 cloves garlic
  • 1 teaspoon salt
  • olive oil
  • vinegar
  • curry (optional)

Preparation: In a big pot, boil the water with 1 teaspoon salt. After it is boiled add the broccoli divided on smaller pieces and continue boiling for another 5-6 minutes. Remove the broccoli from the water and let it cool. After it is cold enough, add olive oil, vinegar, garlic (finely chopped) and curry. Serve.  I usually eat my broccoli raw! I love its crunchiness.  If you’re having trouble with them raw, try this recipe for some boiled, softer broccoli and mix any spices you would like! Mix it up!

Okay obviously there are many many more veggies than these, but these are a few that recent studies have looked at and investigated. If you have any specific veggies you want more info on feel free to let me know and ill be sure to do my best and post about them!

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