Long green vegetable. About the benefits of green vegetables

A diet rich in dark green leafy vegetables can provide comprehensive benefits to the body, including reducing the risk of obesity, cardiovascular disease, high blood pressure and mental disorders ().

Here is a list of 14 of the healthiest green leafy vegetables to include in your diet.

1. Kale

Kale is considered one of the most nutrient-dense vegetables on the planet due to the numerous vitamins, minerals and antioxidants it contains.

For example, one 67-gram serving of raw kale contains 684% of the recommended daily intake (RDI) for vitamin K, 206% of the RDA for vitamin A, and 134% of the RDA ().

It also contains antioxidants such as lutein, carotenoids and beta-carotene, which prevent diseases caused by oxidative stress ().

To get the most benefit from eating kale, it is best to eat it raw, as cooking can reduce its nutritional profile ().

Summary:

Kale is rich in minerals, antioxidants, and vitamins, especially vitamins A, C, and K. For the greatest benefits, it is best to eat it raw, as cooking it reduces the vegetable's nutritional profile.

2. Microgreens

Microgreens are young shoots of vegetable and herb seeds. They are usually 2.5-7.5 cm in length.

Since the 1980s, they have often been used as a garnish or decoration, but they have many more uses.

Despite their small size, they are full of color, flavor and nutrition. In fact, one study found that microgreens contain 40 times more nutrients than their mature counterparts. Some of these nutrients include vitamins C, E, and K ().

Microgreens can be grown at home all year round, making them an easily accessible product.

Summary:

Microgreens are the young shoots of vegetable or herb seeds that have been popular since the 1980s. They are delicious and rich in nutrients such as vitamins C, E and K. Moreover, they can be grown all year round.

3. Broccoli

Broccoli is part of the cabbage family. This green vegetable has a large flower head as well as a stem, making it similar in structure to cauliflower.

This vegetable is rich in nutrients - a 91 gram serving of raw broccoli contains 135% and 116% of the RDA for vitamins C and K, respectively. It is also an excellent source of calcium, folic acid and phosphorus ().

Of all the vegetables in the cabbage family, broccoli is rich in the plant compound sulforaphane, which may improve your gut bacterial flora and reduce your risk of cancer and heart disease ().

Summary:

Broccoli is part of the cabbage family and contains several nutrients, including the plant compound sulforaphane, which may reduce your risk of heart disease and cancer, and improve your gut flora and even autism symptoms.

4. Kale

Collard greens are also a member of the cabbage family and are related to kale and kale. It has slightly bitter, dense leaves that are similar in texture to regular cabbage.

Kale is a good source of calcium and vitamins A, B9 (folic acid), and C. Among other green leafy vegetables, it is also one of the best sources of vitamin K. In fact, one 190 gram serving of cooked kale contains 1,045% of the RDA for vitamin K ( ).

Vitamin K is known for its role in blood clotting. In addition, there is increasing research into its ability to improve bone health ().

One study that looked at 72,327 women aged 38-63 found that those with vitamin K intakes below 109 mcg per day had a significantly increased risk of hip fractures, suggesting a link between this vitamin and bone health () .

Summary:

Collard greens have dense leaves and a slightly bitter taste. It is one of the best sources of vitamin K and may reduce the risk of blood clots and promote healthy bones.

5. Spinach

Spinach is a popular green leafy vegetable that can be easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads.

Its nutritional profile is impressive - one 30 gram serving of raw spinach contains 181% of the RDA for vitamin K, 56% of the RDA for vitamin A and 13% of the RDA ().

It is also rich in folic acid, which plays a key role in the production of red blood cells and the prevention of neural tube defects during pregnancy ().

One study looking at spina bifida (incomplete closure of the neural tube) found that one of the most preventable risk factors for this condition was low folic acid intake during the first trimester of pregnancy ().

Along with taking a prenatal vitamin, eating spinach is a great way to increase your folic acid intake during pregnancy.

Summary:

Spinach is a popular green leafy vegetable that can be used in a variety of ways. It is an excellent source of folic acid, which can prevent neural tube defects such as spina bifida during pregnancy.

6. Cabbage

Cabbage consists of clusters of dense leaves that are colored in shades of green, white and purple.

It belongs to the plant genus Cabbage (lat. Brassica), along with Brussels sprouts, kale and broccoli ().

Vegetables in this plant family contain glucosinolate, which gives them a bitter taste.

Animal studies have shown that foods containing this substance may have anti-cancer properties, especially against lung and esophageal cancer (,).

Another benefit of cabbage is that it can be fermented and made into cabbage, which has numerous health benefits such as improving your digestion and supporting your immune system. It can even help you lose weight (, , ,).

Summary:

Cabbage has dense leaves and different colors. It can prevent cancer and can be made into sauerkraut, which has additional benefits.

7. Beet tops

Since the Middle Ages, beets have been considered beneficial to health.

Indeed, it has an impressive nutritional profile, but while commonly used in a variety of dishes, the leaves are often overlooked.

This is unfortunate, considering that they are edible and rich in calcium, riboflavin, fiber and vitamins A and K. A 144 gram serving of cooked beet tops contains 220% of the RDA for vitamin A, 37% of the RDA for potassium and 17% of the RDA for fiber () .

Beet tops can be added to salads, soups, or fried and eaten as a side dish.

Summary:

Beet tops are the edible green leaves of beets. They are full of nutrients, including antioxidants, that can support eye health.

8. Common watercress (watercress)

The watercress is an aquatic plant in the Brassica family and thus similar to arugula and other mustard greens.

It is known for its healing properties and has been used medicinally for centuries.

Studies have shown that watercress extract is beneficial in targeting cancer stem cells and impairing cancer cell reproduction and invasion (,).

With its bitter and slightly spicy taste, watercress is an excellent addition to neutral-tasting foods.

Summary:

The watercress has been used in medicine for centuries. Some studies have shown that watercress may be beneficial in treating cancer.

9. Roman salad (Romaine lettuce)

Romaine lettuce (romaine, romaine, romaine, romaine) is a common green leafy vegetable with firm, dark leaves with a hard center.

It has a crunchy texture and is a popular salad addition, especially in Caesar salad.

It is a good source of vitamins A and K - one 47 gram serving provides the body with 82% and 60% of the RDA for these vitamins, respectively ().

Moreover, studies have shown that water intake from liquids, vegetables and fruits plays an important role in reducing excess body weight ().

So with only 8 calories and 45 grams of water per serving, romaine lettuce can be a great addition to a healthy diet if you're trying to lose weight ().

Summary:

Romaine lettuce is a popular vegetable that can be found in many salads. It is full of water and fiber, making it a great weight loss product. It is also rich in vitamins A and K.

10. Swiss chard

Swiss chard has dark green leaves with thick stems that are red, white, yellow or green. It is often used in Mediterranean cuisine and belongs to the same family as beets and spinach.

It has an earthy flavor and is rich in minerals and vitamins such as potassium, manganese and vitamins A, C and K ().

In two small studies in diabetic rats, oral administration of syringic acid for 30 days improved blood sugar levels (,).

However, it is important to note that these were small animal studies, and that there are no human studies to support the claim that syringic acid can help control blood sugar.

Try adding all parts of Swiss chard to dishes such as soups, tacos, or casserole.

Summary:

Swiss chard is rich in color and is often included in Mediterranean cuisine. It contains a flavonoid called syringic acid, which may be helpful in lowering blood sugar levels. However, there are no human studies regarding its effectiveness.

11. Arugula (Arugula)

Arugula is a green leafy vegetable from the Brassica family that goes by many different names, such as Arugula sativum, Indau sativum or Eruca sativum.

It has a slightly peppery flavor and small leaves that can easily be included in salads or used as a garnish. It can also be used for cosmetic purposes and as a medicine ().

Like other green leafy vegetables, it is rich in nutrients such as vitamins A, B9 and K ().

It is also one of the best sources of dietary nitrates, compounds that are converted into nitric oxide in your body.

Although the benefits of nitrates are debated, some studies have found that they may help increase circulation and lower blood pressure by dilating blood vessels ().

Summary:

Arugula is a green leafy vegetable that goes by several different names. It is rich in vitamins and natural nitrates, which can help lower blood pressure and improve blood flow.

12. Endive

It is also a good source of kaempferol, an antioxidant that has been shown in test-tube studies to reduce inflammation and inhibit the growth of cancer cells (,).

Summary:

Endive is a lesser known green leafy vegetable. It contains several nutrients, including the antioxidant kaempferol, which may reduce the growth of cancer cells.

13. Bok Choy

Bok choy is a type of Chinese cabbage.

It has thick, dark green leaves that make a great addition to soups and stir-fries.

Bok choy is one of the few leafy green vegetables that contain the mineral. Selenium plays an important role in cognitive function, immunity, and cancer prevention ().

Additionally, selenium is important for proper thyroid function. This gland is located in the neck and produces hormones that play a key role in metabolism ().

An observational study has linked low selenium levels to thyroid diseases such as hypothyroidism, autoimmune thyroiditis, and thyroid enlargement ().

Summary:

Bok Choy is popular in China and is often used in soups and stir-fries. It is one of the only green vegetables that contains selenium, which benefits your brain and thyroid health, as well as strengthening your immune system and protecting against cancer.

14. Turnip tops

Turnip tops are the greens of the turnip plant, which is a root vegetable similar to.

These green leaves contain more nutrients than turnip root itself, including calcium, manganese, folic acid and vitamins A, C and K ().

They have a strong and spicy flavor and are often eaten cooked rather than raw.

Turnip greens also contain several antioxidants, including gluconasturtin, glucotropaolin, quercetin, myricetin, and beta-carotene, which play a role in reducing stress in your body ().

Turnip tops can be used as a substitute for kale or spinach in most recipes.

Summary:

Turnips are a cruciferous vegetable, the roots and tops of which are eaten. Research has shown that turnip greens can reduce stress in the body and the risk of cardiovascular disease, cancer, atherosclerosis and inflammation.

Summarize

Green leafy vegetables are rich in important and powerful nutrients that are critical to good health.
Luckily, many leafy green vegetables can be found year-round and can be easily incorporated into your meals.
To reap many of the impressive health benefits of leafy greens, be sure to include a variety of the vegetables on this list in your diet.

List of green fruits that you can find anywhere. Some fruits are well known, while some are known only in vacation spots, at resorts. Others are not known to ordinary people at all. But these fruits have one thing in common - they are all green.

Of course, some fruits may have a different color, for example, yellow, orange, red, etc., but this depends on the variety and type of fruit and the time of ripening.

It is a fruit that resembles a vegetable rather than a fruit. Avocado pulp is very rich in vitamins. You can find out more about him.

Annona squamosus, sugar apple

The fruits are 5-10 centimeters in diameter. The peel is covered with scales. The pulp has a sweet taste. The seed grains are poisonous.

This fruit has very soft flesh. It's edible. Various products are made from the fruit. The seeds are poisonous. Distributed in the tropics.

A pineapple

Watermelon

This fruit is known to everyone. You can find out more about him.

Banana

This fruit is known to everyone. You can find out more about him.

The pulp of white sapota is juicy, with a sour taste. The fruits are similar to an apple. They are eaten raw. Grows in the subtropics.

Grape

Delicious berries that are well known in post-Soviet countries.

Voavanga berries are small in size, 5x4.5 centimeters. Ripe voavanga has a sweet and sour taste. Voavanga is grown in warm countries, mainly in tropical Africa.

Guava fruits are eaten raw. Various products are also prepared from them. Guava berries range in size from 4 to 12 centimeters. Today, guava is grown in the subtropics and subtropics. There are many different varieties that differ in many ways.

This fruit has huge fruits. Can reach a weight of up to 25 kilograms. The taste of jackfruit is unique with a fresh-sweet taste. It gives off a sweet smell.

Durian is an unforgettable fruit or “King among fruits”. You can read a detailed article about durian.

Cainito, star apple

Cainito berries reach sizes of up to 10 centimeters. Cainito grows in warm countries. Mainly grows in Central and South America. They eat its pulp with a spoon. The crust is inedible.

The carambola fruit in cross section resembles a star, which is what makes it memorable. Eating carambola should be done with caution, because there are contraindications for certain types of diseases.

Coconut palm

Everyone knows what a coconut is. When fresh, coconut is green in color. Coconut is used to make a wide variety of food products. They drink the juice from an unripe coconut by making a hole in the coconut. Not only the palm drupe is used, but all parts as well. For example, wine, vodka, vinegar, syrup and sugar are made from palm sap. Coconut grows in the tropics all over the world.

Corilla, cyclanthera

This is a climbing tree up to 5 meters long. Berries can be up to 23x7 centimeters in size. The pulp is juicy with a pleasant taste, similar to cucumber. Grows in the tropics on mountains and subtropics.

Lime

Lucuma tree up to 15 meters high. Turkish delight berries are similar to tomatoes, with a diameter of 10 centimeters. The pulp is not very juicy, but tastes sweet. The collected ripe fruits are kept for several days and then only eaten. Grows in South and Central America.

Mango is one of the most delicious fruits. Each variety has its own unique taste. You can read more about it.

passion fruit

Passion fruit is mostly brown in color, but there are also greenish varieties. It grows all over the world in the tropics and subtropics. You can read more.

Momordica, bitter cucumber

Momordica is a climbing plant. The fruits, similar to cucumbers, are collected in their unripe green form. When the fruit is ripe, it turns bright yellow or orange. It is more of a vegetable than a fruit. The fruits are bitter, they are first processed and only then prepared for food. The sap of the plant is poisonous in its raw form. This fruit grows in Russia, follow the link and find out where. Grows throughout the world in warm climates.

This is a small tree up to 6 meters. Fruits up to 15 centimeters in size. Unripe fruits are eaten raw; they do not taste very good. Grows in the tropical zone.

Papeda is a tree up to 12 meters high. Papeda fruits are 7 centimeters in diameter. The pulp of the fruit has a sour or bitter taste. Externally similar to lime. Grown in South and Southeast Asia.

Pomelo tree up to 15 meters high. The fruits can be up to 50 centimeters in diameter. The fruits do not taste bitter, even pleasant. Grows in the tropics and subtropics.

This tree is up to 20 meters high. The fruits are 15 centimeters in diameter and are very tasty. This fruit is considered one of the best tropical fruits. Grows in Central and South America.

The plant reaches a height of 3-8 meters. The fruit reaches sizes up to 25x5 centimeters. The pulp tastes like peas. Grows in Central America.

Closely related to chayote. The fruits are not big. It tastes like cucumber. Cooked like vegetables.

Pumpkin tree, calabash tree

The tree reaches a height of 10 meters. The fruits are round and up to 40 centimeters in size. The pulp of young fruits is pickled in vinegar. The seeds are fried and eaten. Fresh fruits cannot be eaten; they are poisonous. Grows in Central America. Previously, dishes were made from shells, but now plastic has replaced it.

Philippine rose apple

The tree reaches a height of 40 meters. The fruits are 6 centimeters in diameter. The fruits are eaten raw and cooked. Grows in the Philippines and Southeast Asia.

The fruit of this plant is similar to durian. The fruits are tasty and are considered a staple food in the tropics. Grows in the tropics.

Chayote, Mexican cucumber

Chayote is a climbing plant up to 20 meters. The berries reach a length of 7 to 20 centimeters. The pulp is similar to a cucumber. It is used throughout the world as a vegetable in tropical and subtropical areas.

Cherimoya, Annona Cherimola

Distributed throughout the mountainous regions of the tropics, in subtropical and Mediterranean climates. This fruit has an exquisite taste. It is eaten by cutting it into two parts and eating the inner pulp with a spoon. The seeds are poisonous. Various dishes and products are made from cherimoya.

Black sapota or black persimmon

Tree up to 25 meters high. The berry is similar to a tomato, measuring 10x13 centimeters. It has a mild sweetish-nutty taste. Grows in tropical countries.

Nowadays, you can increasingly hear strange, at first glance, advice from nutritionists: “Eat more colorful things.” No, of course, we are not talking about candies, but about vegetables and fruits of different colors! Plant-based vegan foods have been found to contain chemicals called phytonutrients that are not only extremely healthy and protect against many diseases, but also give foods their vibrant color.

Scientists have found a relationship between color and the beneficial properties of phytonutrients. Surely you would be curious to know what the meaning and what benefits are hidden behind each specific color - today we will share this information with you. But before we move on to scientific facts, it is worth noting: it has been proven that colorful, beautiful, bright food is useful simply due to its attractive appearance, because. stimulates a healthy appetite! This is especially important in baby food – after all, children are sometimes capricious and don’t want to eat. But who would refuse a plate of delicious “rainbow”? After all, we all – both children and adults – eat with our eyes first. Food should bring not only benefits, but also joy: satiate, including mentally.

And now about the relationship between the colors of fruits and vegetables and the nutrients they contain.

1. Red

Vegan red foods contain high amounts of beta-carotene (vitamin A), fiber and antioxidants: vitamin C, flavonol quercetin, lycopene. These substances protect the body from free radicals, cancer and cardiovascular diseases, and also provide significant support to the digestive system.

Red fruits (by the way, they are not only healthy and tasty, but also beautiful!): watermelon, cranberries, raspberries, red grapefruit, strawberries, cherries, pomegranates, red varieties of apples.
Vegetables: beets, red peppers (both cayenne and paprika), tomatoes, radishes, red potatoes, red onions, chicory, rhubarb.

2. Orange

Orange fruits and vegetables are very healthy because... contain many antioxidants, including beta-cryptoxanthin and beta-carotene (which is converted into vitamin A in the body). They improve the health of the eyes, skin and respiratory system, help with arthritis, and reduce the risk of certain types of cancer. These antioxidants also strengthen the immune system.

Fruits: oranges (naturally!), tangerines, nectarines, apricots, cantaloupe (cantaloupe), mango, papaya, peaches.
Vegetables: butternut squash (butternut or butternut squash), carrots, pumpkin, sweet potatoes.

3. Yellow

Yellow foods are rich in carotenoids (antioxidants that protect against cancer, retinal diseases and cardiovascular diseases) and bioflavonoid, which has a positive effect on the production of collagen (and it is responsible for beauty!), tendons, ligaments and cartilage. Yellow fruits and vegetables invariably contain vitamin C (which has anti-inflammatory effects), as well as vitamin A, potassium and lycopene.

Fruits: lemon, citron (Buddha's hand), pineapple, yellow pear, yellow fig.
Vegetables: yellow pumpkin, yellow tomatoes, yellow peppers, corn (scientifically speaking, this is not a vegetable, but a grain crop), and yellow (“golden”) beets.

4. Green

It is not surprising that green vegetables and fruits are traditionally considered extremely healthy, because they contain vitamins A, C, K, antioxidants, as well as chlorophyll, lutein, zeaxanthin and folic acid. Green vegetables help reduce the level of “bad” cholesterol and the risk of cancer, and normalize high blood pressure. They are also good for the eyes, strengthen the immune system, improve digestion (due to their high fiber content) and provide the body with calcium, which is important for bones and teeth.

Fruits: kiwi, green tomatoes, zucchini, sweet green peppers, pear, avocado, green grapes, green apples, round "
Vegetables: spinach, broccoli, asparagus, celery, peas, green beans, artichokes, okra, and all dark leafy greens (various types of spinach, kale, and other varieties).

5. Blue and purple

Scientists had to combine blue and purple vegetables and fruits into one group, because... It is impossible to separate them chemically. Foods appear blue or purple due to the presence of substances such as anthocyanin and resveratrol. The final color will depend on the acid-base balance of the product.

Anthocyanins have anti-inflammatory and anti-carcinogenic effects, help reduce the risk of cardiovascular diseases and diabetes, and are useful in the fight against obesity and excess weight. Resveratrol is a substance that prevents aging, has a pronounced anti-inflammatory effect, and also lowers cholesterol, reduces the risk of cancer and Alzheimer's disease.

Blue and purple foods contain lutein (important for good vision), vitamin C, quercetin, and are generally good for health and longevity.

Fruits: blueberries, blackberries, figs, dark grapes, currants, plums, olives, prunes, elderberries, acai berries, maqui berries, raisins.
Vegetables: eggplant, purple asparagus, red cabbage, lilac carrots, purple-fleshed potatoes.

6. White\brown

You can get so carried away by eating delicious colorful vegetables and fruits that you completely forget about... white ones! And this would be a big mistake, because they contain beneficial substances - anthoxanthins (which help reduce cholesterol levels and high blood pressure), as well as sulfur (it cleanses the liver of toxins, is good for protein structure and skin health), allicin (it has anti-cancer properties ) and quercetin (anti-inflammatory effect).

White fruits and vegetables strengthen the immune system and help control weight. The most useful ones are dark (brown) on the outside and white on the inside (for example, like a pear or
Other healthy white foods: cauliflower and white cabbage, onions, garlic, mushrooms, ginger, Jerusalem artichoke, parsnips, kohlrabi, turnips, potatoes, fennel and white (sweet) corn.

7. Black

Another color that you don’t think about at first when you imagine a fruit and vegetable “rainbow”! But you shouldn’t lose sight of it, because many black fruits and vegetables are recognized as superfoods. Typically, black vegan foods contain the most antioxidants, which is why their color is so intense. It's a great source of anthocyanins, powerful phytonutrients that fight heart disease, diabetes, and some types of cancer!

Black foods (not just fruits and vegetables): black lentils, black or wild rice, black garlic, shiitake mushrooms, black beans and black chia seeds.

This is such a wonderful fruit and vegetable palette. As a useful experiment, try eating a different color of food every day for seven days - and by the weekend you will be able to say that you “ate the rainbow” in a week!

Green leafy vegetables are great for a healthy weight loss program.

They are unique in nature.

They have numerous benefits for your health.

But among all the variety, which are the healthiest and most effective green vegetables for weight loss?

It seems to me that it is very difficult to separate them according to their benefits in losing weight. Not to mention the health benefits.

After all, they are all filled with nutrients, vitamins, antioxidants and elements. They have a super cleansing effect.

This means that they can easily cope with the most harmful toxins and impurities that make us gain excess weight.

Weren't our ancestors right?

After all, their diet consisted almost half of vegetables, including green leafy ones.

Often, when they went out hunting, they could not catch prey and were content with the fact that they had to feast on healthy vegetables, sometimes berries or root vegetables.

Here are some top benefits of green vegetables:

Natural weight loss. Known for their fiber content and low carbohydrate content, green leafy vegetables are some of the coolest foods you can include in your diet. Due to their high fiber content, greens digest slowly, helping you feel fuller. This is a great way to lose weight or maintain your current weight.
A powerful source of health. Leafy greens help reduce the risk of several diseases, including type 2 diabetes, high blood pressure, arthritis and even cancer. Green vegetables help regulate blood clotting, reduce heart and vascular disease, reduce inflammation, and also help improve memory and vision. They support colon health.
A strong source of vitamins. Greens are rich in vitamins and minerals. They will fill your body with almost everything you need for normal functioning. For example, many green leafy vegetables contain beta-carotene. They are also rich in folic acid, vitamin C, calcium, vitamin K, B vitamins and many more.
Natural antioxidants. Antioxidants help fight aging by preventing cell damage and improving cell turnover. Some antioxidants help improve the appearance of skin and prevent signs of aging such as sun spots, wrinkles and others.

These are just the basics...

Now let's look at how some of these glorious foods can help you lose weight and improve your overall health.

Green vegetables for weight loss

You know, it's very difficult to put one of these leafy green vegetables first and one of them last. They are all very good-looking and represent a formidable force in the fight against extra pounds.

Each of the dark green vegetables is capable, one might even say, of a miracle. And we have already seen this above. That is why I will not name the first and last number. They are almost all equal in their effectiveness.

So let's look at each of them individually...

Spinach

Spinach is one of the main products in Indian cuisine and the king of cuisine in France!

To say that it is useful is to say nothing. After all, spinach contains such powerful antioxidant vitamins as vitamin A, vitamin C, vitamin E, vitamin K and others. Plus, it is rich in many nutrients, fiber, unsaturated fatty acids, natural sugars and even starch.

This is just a storehouse of useful elements...

As for losing weight, it is super effective here too. Scientists from Lund University (Sweden) conducted a study on 38 overweight women. The experiment showed that eating spinach really helps control weight and lose extra pounds.

The subjects were divided into two groups. Every morning before breakfast, the first half of the subjects drank juice with spinach, while the rest drank just a green drink, receiving the so-called placebo effect. At the same time, no one knew what exactly they were using.

All study participants adhered to a balanced diet and proper physical activity.

After 3 months, scientists compared the results of women from the control and experimental groups. And those who drank juice with spinach in the morning lost an average of 5 kilograms, the rest - by 3.5 kilograms.

As it turns out, spinach contains substances that promote the production of the satiety hormone. Spinach also slightly slows down the digestion process, which allows you to feel fuller longer.

Spinach is also unique in its protein content. The most interesting thing is that its vegetable protein is easily absorbed by the body without oxidizing you, as does animal protein.

Chard and beet greens

It contains anthocyanins and fiber, which provide special protection against gastrointestinal cancers, especially colon cancer. There is recent scientific evidence that chard may protect the kidneys of diabetic patients. Chard helps reduce serum urea and creatinine levels.

In addition, it is very rich in vitamins A, C, E and K, dietary fiber, magnesium, manganese, iron and potassium.

This vegetable contains a considerable amount of B vitamins: B1, B2 and B-6. It also contains folic acid, biotin, niacin, pantothenic acid, copper, calcium, zinc, phosphorus and even protein.

Beta-carotene is an excellent anti-cancer antioxidant. It belongs to the carotenoid family and may protect the body from skin cancer and other types of cancer.

Vitamin A is helpful in reducing the effects of cigarette smoke on the body and also helps protect the body from emphysema.

Magnesium helps regulate the nervous system and muscle tone of the body, and is also involved in 300 vital processes of the body.

Vitamin C helps fight inflammation in the body. It is an antioxidant that dissolves in water. It boosts your body's metabolism to burn excess fat. Vitamin C is helpful in preventing free radical damage to cells. It also protects against colon cancer. Vitamin C is very beneficial for maintaining a healthy immune system. It helps in preventing and treating infections.

Chard also contains potassium, which helps lower blood cholesterol levels.

This vegetable contains manganese. A micronutrient that is useful in the production of energy, which comes from proteins and carbohydrates, and is also involved in the synthesis of fatty acids. In addition, manganese protects the body from free radicals.

Leaves of all types of salads

What are the benefits of lettuce for weight loss? ...

In addition to being good for weight loss, salad has strong properties for improving your health.

It contains large amounts of vitamin A and folic acid. Rich in minerals and vitamins B, PP, carotene. The content of ascorbic acid is not inferior to apples. Contains a lot of vitamin E. Lettuce leaves are rich in beta-carotene, organic acids, potassium, calcium, phosphorus, magnesium, and sodium salts.

The specific substance lactucin, which is part of the chemical composition of lettuce, calms the nervous system, improves sleep, and reduces salt deposition. And pectins and folic acid stimulate intestinal function and remove bad cholesterol from the body, which is also important for healthy weight loss.

According to some reports, fresh salad juice, diluted in half with water, helps in the treatment of chronic gastritis, gastric and duodenal ulcers. Eating lettuce leaves can improve blood circulation and normalize metabolism.

And some data even call him the king of weight loss diets. Add it to your salad and drizzle it with a little olive oil and you'll be a superstar in just a few weeks.

Cilantro and Parsley

Of course, I got a little excited adding these herbs to the green vegetables. But they are so powerful and useful that I couldn’t resist sharing their properties.

However, often, when served on a plate with meat as a decoration, we forget about them. We just leave them and then throw them in the trash, right?

But you should come to your senses now!…

These herbs can ignite your taste buds and add a whole new flavor to a dish, bringing with them numerous health and weight loss benefits.

Cilantro, for example, is a wonderful source of dietary fiber, iron, vitamin C, vitamin K and protein. It is simply excellent for the digestive system. It perfectly supports liver function.

And one sprig of parsley can meet your daily requirement of vitamin K. Additionally, research shows that the aroma and taste of chopped parsley can help reduce your appetite. Participants in the experiment ate significantly less food that smelled strongly of spices, such as parsley. It creates the illusion that you are full much earlier.

Cilantro also has antiseptic and anti-inflammatory properties. It is especially useful for those who suffer from kidney disease, iron deficiency and frequent nervous disorders.

Radish greens

In a word, these are the tops that we often throw away when preparing salads.

But green radish leaves contain so much vitamin C and beta-carotene that a small intake is enough to meet your daily requirement for these vitamins. These greens are also rich in nutrients and are the richest source of calcium.

It is added to salads and stews to enhance the flavor. In addition, it helps better digestion of meat dishes. These are the facts that indicate the benefits of radish greens in weight loss.

Radish tops also have a healing effect and are used in the treatment of fungal infections of the foot. It is dried and ground into powder, which is sprinkled on the feet and the area between the toes. The procedures are repeated until complete healing.

The low calorie content of radishes makes the fruit itself useful for weight loss. Only 14 kcal per 100 grams. And besides, radishes and their greens improve metabolism, preventing fat deposition. Like many other vegetables, radish greens contain fiber, which removes cholesterol, toxins and waste from the body.

All types of cabbage

Do you think cabbage can be called the queen of the cutting board? … 🙂

Most likely you will answer in the affirmative. And you'd be right. The most common ingredient among all participants on our list and among all green vegetables for weight loss is cabbage.

It is rich in antioxidants that improve vision, along with beta-carotene and vitamin C. Already in ancient Rome, cabbage was among the healing remedies of doctors. It was prescribed for various diseases of the stomach and intestines.

I think you know that you need to apply a cabbage leaf to the place where it festers or hurts. Do you know such a medicine? ...

All types of cabbage are good for weight loss. They contain a minimum of calories with a maximum of nutrients. Lots of fiber, which will also help support your gut health.

But how to eat more green vegetables to lose weight?...

While the above-mentioned green plants are a source of many beneficial substances, many nutritionists still do not recommend consuming one of the plants all the time. This can lead to allergic reactions in the body. Therefore, try to alternate different types of green vegetables in your diet for weight loss.

And now, a few ways on how you can eat more of them and how to increase the variety of them in your diet:

Salad: This is the easiest and most common way to increase the presence of plenty of greens in your diet.
Green juice: This is probably the coolest and best way to get your fill of vegetables. Think about it, could you eat 5 carrots at a time? It's hard, especially to eat her greens. But by squeezing the juice out of it and adding an apple and an orange, for example, you will be happy to get enough of these healthy vegetables.
Smoothies: Another good way to fill your body with more nutrients from raw vegetables. Spinach, chard, kale are probably the main components of your smoothie for weight loss.
Soup: of course, when boiling, many useful substances are lost. However, if you are just starting out in healthy eating, then this is a super way to get your fill of healthy greens.

Final Thoughts

This small list of greens that have strong healing properties can be continued. However, I wanted to point out those green vegetables for weight loss that are very close to us and that you can see on store shelves and local markets every day.

This is the list of green food products that is almost always available. They are easy to grow yourself.

And most importantly, they have powerful protective properties for our body, protecting against toxins and poisons and thereby allowing us to lose weight naturally.

These are edible fruits and green plants. They are based on carbohydrates, and there are practically no proteins or fats in them. At the same time, there are many biologically active substances - vitamins, organic acids, fiber, pectins. You need to eat vegetables regularly: according to the “healthy plate” model, they should make up a quarter of all foods eaten per day. When planning your diet, it is advisable to take into account not only your preferences, but also the recommendations of nutritionists - try to eat more colorful foods.

Phytonutrients give vegetables their color, which also protect against various diseases.

Red vegetables are a source of beta-carotene, lycopene, and vitamin C. They prevent the development of cancer and heart disease, and improve the digestive system.
Greens are a storehouse of vitamins A, C, K, folic acid, chlorophyll, lutein, calcium. They should be eaten to reduce the level of “bad” cholesterol in the blood, normalize blood pressure, strengthen teeth and bones, and preserve vision.
Orange - contain beta-cryptoxanthin and beta-carotene, which are beneficial for the health of the respiratory system, skin, and eyes.
Blue and purple are a source of anthocyanin and resveratrol, which have an anti-inflammatory effect and protect against aging.
White fruits are a source of sulfur, allicin, and quercetin, and they help control weight, blood pressure, and have anti-inflammatory and anticancer properties.

Arrowroot

English arrowroot – starch flour
This is a starch made from arrowroot, a tropical plant in South America. Arrowroot is also grown on the Fiji Islands and Brazil. Tubers of the plant are used as raw materials for the production of arrowroot. In this case, dried arrowroot rhizomes are used, which are ground into flour.

Eggplant

In scientific classification it represents Paslenov family and in this sense, it can be called a relative of potatoes, tomatoes, capsicums, tobacco, but, in addition, it is also a “brother” of the poisonous dope and henbane. The culinary fate of this vegetable crop was difficult. As a food product, eggplant became interesting in Europe only in the 19th century. Before this, it was not valued and was even considered the cause of some mental disorders. Over time, thanks to the discovery of a number of beneficial properties, eggplant became interesting not only to cooks, but also to doctors.

Okra

This vegetable has many names, including gumbo, okra and lady's fingers. If you hear this name, it means we are talking about okra - a rather valuable vegetable crop that belongs to the Malvaceae family. Nothing is known about the homeland of this plant, but it is widespread in Africa, North America, India and the tropics. Some call its homeland West Africa, others - India. This is due to the fact that a wide variety of varieties and types of okra grow in these places.

Sweet potato

A herbaceous liana with long (1-5 m) creeping stems, lashes, rooting at the nodes. The height of the bush is 15-18 cm. Sweet potato leaves are heart-shaped or palmate-lobed, on long petioles. The flowers sit in the axils of the leaves; the corolla is large, funnel-shaped, pink, pale lilac or white. Many varieties do not bloom. Cross-pollination, mainly by bees. Fruit - 4-seed capsule; the seeds are black or brown, 3.5-4.5 mm in diameter. The lateral roots of the sweet potato thicken greatly and form tubers with white, orange, pink or red edible pulp. One sweet potato tuber weighs from 200 g to 3 kg.

Swede

Rutabaga is a biennial plant of the cabbage family that produces high yields. It came from crossing turnips and white cabbage. Some researchers believe that rutabaga was developed in the Mediterranean region.

The root is round or oval, similar in appearance to a turnip, but somewhat larger, its flesh is yellow, orange or white, covered with a green-gray or red-violet peel.

Daikon (Japanese radish)

Daikon has larger root crops than radish - from 2 to 4 kg. They have high taste qualities: more juicy, tender, without a sharp rare taste, and are perfectly stored all winter. Daikon can be eaten fresh, boiled and salted.

Zucchini

Capers

Buds of a herbaceous or shrub plant of the Capparis spinosa species of the caper family, common in the arid regions of the Mediterranean, Asia, India, North Africa, North America.

In Dagestan, wild species of capers are used. Capers are also widespread in the Caucasus and Crimea, where they grow on barren slate rocks from Alushta to Sudak and Feodosia.

White cabbage

The “commonness” and prevalence of white cabbage in our gardens gives the impression that this vegetable is useless in promoting health. The only thing that seems indisputable is the importance of cabbage in dietetics and weight loss programs, due to its low calorie content and abundance of fiber. Meanwhile, the substances contained in cabbage significantly reduce the risk of intestinal cancer, prevent the development of atherosclerosis, relieve the effects of radiation exposure and have a therapeutic effect on a number of other body systems.

Broccoli

Broccoli contains a huge number of useful substances that are included in drugs for the treatment of diabetes, various diseases of the gastrointestinal tract, liver, cardiovascular system, etc. Broccoli is almost free even from the “side effects” (associated with purine compounds) that are characteristic of other cabbage vegetables . But getting the most benefits from broccoli isn't so easy. Some elements are destroyed when heated, some when frozen, some when exposed to light. Therefore, to prepare truly healthy food, you need to know some of the features of its storage and processing.

Brussels sprouts
It was developed from kale by vegetable growers in Belgium, from where it spread to France, Germany and Holland. Carl Linnaeus was the first to scientifically describe cabbage and named it Brussels sprouts in honor of the Belgian gardeners from Brussels. It appeared in Russia in the middle of the 19th century, but did not spread due to harsh climatic conditions.

Brussels sprouts are widely cultivated in Western Europe (especially the UK), USA and Canada. In Russia it is cultivated in limited quantities, mainly in the central regions.

It is a so-called stem fruit. The core of this fruit is tender and juicy, very pleasant to the taste, somewhat reminiscent of a cabbage stalk. Northern Europe is considered the birthplace of kohlrabi.

The name translated from German is interpreted as “cabbage turnip”.

The first mention of kohlrabi cabbage was recorded in 1554, and literally a century later, kohlrabi spread throughout almost all of Europe, right up to the Mediterranean.

Red cabbage

It is a variety of white cabbage.

It has bluish-violet, sometimes with a purple tint, leaves, the specific color of which is already visible in the seedlings. The presence of this color is due to the increased content of a special substance - anthocyanin.

Red cabbage is late ripening and does not have early ripening varieties. The period of growth and development lasts up to 160 days. Early varieties of red cabbage are quite cold-resistant and are not as demanding on climate and soil as varieties of white cabbage, but late ones are quite capricious.
Pak choi cabbage

This is one of the most ancient Chinese vegetable crops. Today she has gained great popularity in Asia and every day she is gaining more and more new fans in Europe. Pak choi cabbage is a close relative of Beijing cabbage, but differs from it externally, biologically, and also in economic qualities.

Cabbage (also known as “salad” cabbage) In China, this variety was cultivated and selected back in the fifth century AD, after which it gained rapid popularity in Japan, Korea, and Southeast Asia. In Europe and the USA, Chinese cabbage became widely known relatively recently. The second name for “Peking”, under which it can be found, is “petsai”.
Romanesco cabbage

Italian

It first appeared in the Italian county of Savoy, which influenced its name - Savoy. The peasants of this county were the first to grow this variety of cabbage. It has been known in our country since the 19th century, but it never became popular, although fresh it tastes better than cabbage cabbage. This cabbage is widely used in Western Europe and the USA. Savoy cabbage is similar in taste to white cabbage, but its dark green, corrugated, curly and thin leaves have a more delicate taste and aroma. It is not as tough as other types of cabbage, as it does not have rough veins. And it is also more nutritious than white and red. Savoy cabbage contains a lot of biologically active substances, sugar, and mustard oil. 4 times more fat and 25% less fiber than white cabbage.

Cauliflower

Comes from the Mediterranean regions. It was first imported from Western Europe in the 17th century. However, we love it much less than the usual white cabbage, and assign it a secondary role. Unlike, say, Europe. There, cauliflower is a dietary product, healthy at any age and very beloved. It contains much less fiber than regular one, and therefore is easily digestible.

Potato

An amazingly versatile product, and this manifests itself not only in cooking. Among the results of potato processing are ethyl alcohol, antimicrobial agents and even fiberboard construction boards, which, thanks to potato starch, are environmentally friendly materials. In the medical field, substances from potato tubers are used to develop drugs that slow down the onset of Alzheimer's disease, destroy cancer cells in the gastrointestinal tract, and relieve inflammatory processes.

Of particular scientific interest are the beneficial properties of potatoes, previously in demand only in folk medicine.

Corn

An irreplaceable crop in the world economy. Starch, flour, alcohol, oil, biogas - all this is produced in sufficient quantities thanks to corn. Without it, humanity simply would not be able to feed itself or provide food for domestic animals. But new research into the healing powers of corn may further fuel interest in this unique crop.

This is one of the most popular products in folk medicine.

Moreover, most of its beneficial properties, known since ancient times, are confirmed by modern science. Confirms, but corrects and clarifies. For example, modern doctors, while agreeing with the antimicrobial effect of onion phytoncides, are skeptical about the habit of placing saucers with chopped onions around the room during periods of ARVI epidemics. And modern nutritionists, trying to preserve maximum benefits, also make their own amendments to the traditional methods of preparing it.

Leek

Leek is an annual herbaceous plant of the Allium family.

Plant height is 40-90 cm. Leek leaves are green to greenish-blue in color, flowers are whitish or pink, form an umbrella. The bulb is elongated, without bulbs or with few bulbs. The stem emerges from the middle of the bulb. Leaves linear-lanceolate, sheath with long nose; the umbrella is large, spherical; the perianth is whitish or less often pinkish, with slightly rough leaflets. The filaments of the stamens are longer than the perianth, the inner ones are tripartite, with the middle part 2 times shorter than the base.

Shallot

Biennial herbaceous plant of the Onion family. A shallot bulb consists of many cloves - like garlic.

It is smaller than that of onion, but it ripens earlier and is stored excellently. Most often, shallots are grown for their greenery. It tastes great and is not spicy. The feather is delicate and thin. As soon as the onion grows 20 cm, it must be cut off sparingly - this will prevent bolting, to which shallots are prone (especially when planting in autumn).

Luffa

This plant is a herbaceous vine, which is not at all picky, so caring for it is easy. Luffa has one feature - a long growing season. This crop, like cucumber, does not like transplantation, so to grow it you should choose a less traumatic method of transplanting seedlings.

This is a climbing annual herbaceous plant that belongs to the family pumpkin. Momordica is cultivated on the balcony, in the room, in the garden, as a healing and simply beautiful liana. This plant with edible fruits decorates south-facing windows, open terraces and balconies, gazebos, walls, fences and decorative trellises.

Cucumber

An annual herbaceous plant of the pumpkin family. The stem is creeping or climbing, covered with small colorless hairs, its dimensions reach 1-2 m. The leaves are alternate, entire, with jagged edges. Flowers 3-4 cm, yellow, unisexual. Most cucumber varieties have male and female flowers on the same plant.

Starting from the 3-4th leaf, tendrils are formed in the axils of the leaves, with the help of which the plant is strengthened on the supports. The cucumber fruit is multi-seeded, juicy, emerald green, bubbly. It has different shapes and sizes depending on the variety. In culinary terms, cucumbers are traditionally classified as vegetable crops.

Parsnip

Biennial plant with thick, sweetish and pleasantly smelling roots.

The stem is sharply ribbed. The leaves are pinnate. The flowers are yellow. Parsnip fruits are round-elliptical, flat-compressed, yellowish-brownish.

Blooms in July - August. Parsnips ripen in September.

Squash

Bush form of early ripening pumpkin.

The garden tomato we are used to has a rich red color. This, among other things, means that the tomato contains lycopene, a powerful antioxidant that has antitumor and anticarcinogenic properties, reduces the risk of developing several types of cancer, and promotes the formation of bone tissue. But the tomato also contains many other useful components that are responsible for their “front of work.” The capabilities of these substances will allow us to look at the familiar tomato in a new way.

Cherry tomatoes

Cherry tomatoes are a garden variety of tomatoes with fruits of 10–30 g. They are known to everyone as a snack and are used for preparing a variety of salads, as well as for preservation.

There are certain varieties of cherry tomatoes that are dried. The name comes from the English word cherry, which means cherry. This does not mean that tomato and cherry have a similar taste. It’s just that the appearance and size of the vegetable is very similar to a cherry.

Radicchio

This is a head of lettuce that belongs to the chicory family.

In his Natural History, Pliny the Elder wrote about this plant as a remedy that can cleanse the blood and help people suffering from insomnia. Marco Polo also wrote about him.