It’s a universal fact that green foods are some of the best foods for your health. Eating them regularly can prevent disease, fight off sickness, and improve your health and appearance. Most green vegetables are filled with natural vitamins and minerals that help combat heart disease, diabetes, and even cancer. But studies show that most Americans are not eating enough vegetables a day, as recommended by nutritionists. Below are the top green foods to eat, helpful ways to incorporate them into your diet, and why you should GO GREEN!
Kale
The ultimate green veggie, kale is the best of the best because it’s filled with vitamins A, C, and K, calcium, folate, and potassium. Kale comes in a rainbow of colors: cream, greens, purples, browns, and blacks. Eat them raw with a salad; cook them for five minutes with garlic and olive oil, or baked into kale chips with sprinkled sea salt!
Broccoli
Not only is it one of the best green vegetables, broccoli is only 25 calories per serving! Also known as “Green Trees,” broccoli is jam-packed with vitamin C, vitamin A, potassium, and folate—broccoli takes the green vegetable cake! It’s so versatile, it can be delicious raw or steamed. Enjoy it as a healthy raw snack dipped in hummus or bean dip. Try it steamed alone or with a squirt of fresh lemon. Its crunch-like texture is perfect to munch on!
Spinach
Popeye had it right—spinach, his favorite vegetable, is beneficial in many ways. At only at 20 calories, it packs a healthy punch with vitamin A, vitamin C, and folate. And cooking it actually enhances its nutritional value. Try cooking in water, or if you prefer eating spinach raw, add it to a salad. Spinach also comes in frozen chopped and block forms for convenience. Experiment by including spinach in soups, pasta dishes, casseroles, smoothies, and sandwiches!
Romaine Lettuce (Green and Red Leaf)
Always go by the saying “The darker the lettuce leaf, the more nutrition it has.” As such, red leaf romaine actually has higher nutritional content than green leaf romaine. Both are only about 10 calories per serving. Eat it alone as a healthy snack, add romaine into smoothies, and use it to top sandwiches. Romaine also makes a delicious addition to any salad.
Cabbage
Although cabbage is light green or red in color, it’s a superpower against cancer with its high amounts of vitamin C. Cabbage is another vegetable that can be made into different delights: cook, use raw in salads and stir-fries, shred into coleslaw, or make homemade sauerkraut. With only 15 calories per serving, you can’t go wrong.
Extra Tips:
• Opt for romaine lettuce instead of iceberg. Although it is a light green vegetable, iceberg lettuce is mostly water. As the most popular leafy green, it unfortunately has little nutrition. Like the Titanic, steer clear of the iceberg!
• When given an option for a “side” dish, choose a green vegetable or a salad.
• Experiment with green vegetables as a healthy snack. Green veggies will satisfy your craving for something crunchy.
• Incorporate green vegetables into your favorite foods, like pastas, smoothies, soups, and sandwiches.
Remember when your Mom always told you to eat your vegetables? She was right! Feel brighter and look better by eating these green tasty treats! Go green to get lean!
Resource:
http://www.webmd.com/diet/healthy-kitchen-11/leafy-greens-rated
