How to get more green veggies into your diet?

When it comes to health and nutrition, green leafy vegetables are one of the most powerful ingredients in any recipe. Packed with essential vitamins, minerals, and antioxidants, these vegetables are a veritable powerhouse of nutrition, and research suggests that a regular intake of them can help reduce the risk of serious illnesses, from chronic ailments to cancer. 

There are several health benefits to eating more greens.  Here are the top 6 benefits.

6 Benefits of Getting more greens:-

Benefits of Getting Green

  1. They are very high in Vitamin C and Vitamin K:- which help to strengthen the immune system.
  2. They contain more calcium:-Vegetables such as spinach and kale contain more calcium which increases bones health
  3. They are good for muscle strength and nerve function:-Vegetables such as broccoli, spinach, and asparagus are good for muscle strength and nerve function.
  4. They are high in fiber:-1 cup of boiled green peas contains 9.0 grams of fiber and 1 cup of chopped and boiled broccoli contains 5.0 grams of fiber.
  5. It helps to maintain healthy skin:- Vitamin A in Green vegetables helps flush out toxins and strengthens the skin’s protective tissue.
  6. Treats anemia(lack of hemoglobin):-vegetables such as broccoli, and spinach are rich in iron and help reverse iron deficiency.

 

Top 6 Green Leafy Vegetables

We all want to lead healthier lifestyles, and eating more green leafy vegetables is an easy, delicious way to do it. From boosting immunity to aiding in digestion, adding these nutrient-packed plants to your diet can have considerable health benefits. 

Research has shown that individuals who consume 1-2 servings of green leafy vegetables daily reduce their risk of heart disease by 11% .

It’s no secret that a healthy diet is essential for overall well-being. The inclusion of green leafy vegetables should be a top priority for anyone looking to add more nutrition and fiber to their diet – but with so many varieties available, it can be overwhelming to pick which ones to include!

Now, let us see which are those 6 top green leafy vegetables and their benefits.

1. Spinach:-

Spinach

Spinach is a great source of magnesium which helps in muscle strength and nerve function. It is a super-food. It is a nutrient powerhouse, packed with vitamins A, C, and K, as well as iron, calcium, and fiber. It’s versatile and can be used in salads, smoothies, sautés, and more.

2. Kale:-

kale

Kale contains more calcium than meat. The best way to eat kale is in salad and smoothies but it can also be enjoyed steamed or boiled. Kale is known for its high levels of vitamins A, C, and K, along with calcium and fiber. It has a slightly bitter flavor and is great in salads, soups, or baked into crispy kale chips.

3. Celery:-

celery

Celery contains many anti-inflammatory nutrients. Celery is very low in calories, making it a good choice for those looking to manage their weight. Celery can be enjoyed raw or boiled. It is a good source of dietary fiber, which aids in digestion and can help regulate bowel movements. It contains antioxidants like flavonoids, which help protect cells from oxidative damage. Celery contains a compound called phthalides, which may help lower blood pressure by relaxing blood vessel walls and improving blood flow. 

4. Lettuce:-

Lettuce

Lettuce is high in fiber which helps in cleaning the digestive tract. It can be enjoyed raw, dressed, or tossed with other salad ingredients. Lettuce is very low in calories, making it a great choice for those looking to manage their weight or reduce calorie intake. It has a high water content, contributing to your daily hydration needs, which is essential for overall health

5. Cucumber:-

cucumbers

Cucumber contains 90% water. They dissolve kidney stones, fight cancer, regulate blood pressure, and promote skin health. It can be enjoyed raw or in salads. Like lettuce, cucumbers are low in calories, making them a suitable option for those looking to control their calorie intake. Cucumber slices are often used topically to soothe and hydrate the skin. 

Tip:- Eating 1 or 2 cucumbers a day helps to lose weight faster, tightens the skin, and reduces hair fall.

6. Broccoli:-

Broccoli

Broccoli is very high in vitamins C and K which boosts the immune system. It can be eaten steamed or cooked.

Herbs:-As a garnish, green herbs add visual appeal as well as health benefits and subtle flavor.

TOP 6 HERBS

Do you want to boost your health without taking pills or changing your diet or lifestyle drastically? Herbs, the powerhouses of nature, can easily be incorporated into your daily routine and provide a wealth of health benefits. From protecting your heart to reducing anxiety and fighting inflammation, the powerful properties of herbs are often overlooked.

Herbal remedies have been used for centuries to treat a variety of ailments and conditions. From aiding in digestion to improving joint pain, herbs can be a natural way to be kind to your body.  With the rise of modern medicine, however, many have forgotten about the countless potential health benefits of herbs. From improving physical health to mental well-being, herbs can be a powerful natural solution to everyday problems. 

  • Antiseptic
  • Anti-inflammatory
  • Combats gas and nausea

Tip:- One natural treatment for acidity is chewing a few basil leaves after a meal. This helps the body to absorb food and prevents re-flux and reformation of ulcers.

2. Parsley:-

  • Boosts energy.
  • Eliminates bad breath.
  • Improves circulation.

3. Peppermint:-

  • Natural painkiller for sore muscles.

4. Mint leaves:-

  • Helps in digestion.

5. Rosemary:-

  • Boosts immune system.
  • Improves blood circulation.

6. Sage:-

  • Reduces the risk of cancer.
  • Prevents blood clotting.

Let us not forget the benefits of green tea. Green tea is easy to make and it is full of nutrition. According to the research, it is found that approximately 600,000 tons of green tea are consumed every year in the world.

Let us have a look at its benefits.

Benefits of drinking Green Tea

How to make Green tea and its benefits
  • Prevents diabetes.
  • Maintains a healthy circulatory system.
  • Lowers cholesterol.
  • Full of antioxidants.
  • Detoxifies our body.
  • Speeds up metabolism.

TIPS TO INCORPORATE MORE GREENS INTO YOUR DIET

  1. Pre-planning.
  2. Boiling; as boiling green vegetables is a great way to consume them in larger amounts.
  3. We can make smoothies.
  4. We can make juices.
  5. Different Salads.
  6. Steaming:- Steaming veggies preserves nutrients and color without having to add any fat like oil or butter.

In addition to this, eating green vegetables prevents:-

1. Risk of Obesity.

2. Reduces the risk of heart disease such as high blood pressure.

3. Mental decline.

Conclusion

Eating vegetables has several health benefits. There are different ways to include greens in our diet. Eating vegetables has not only benefits but also its daily consumption prevents us from different diseases such as heart disease, obesity, etc. 

Incorporating these green leafy vegetables into your diet can provide a wide range of essential nutrients and contribute to your overall health.

Do you eat enough greens? I appreciate it if you could leave me a comment.

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