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The best healthiest leafy greens

Why green leafs are important in diet

Eat Green - leafy and other colour ful vegetables to stay Healthy and fit.Green and green leafy vegetables are rich source of essential minerals and vitamins;they help to detoxify our body and regular intake of vegetables helps to keep away the serious diseases.

Green and leafy vegetables are rich source of essential vitamins including A, B, C, E and K.

Greens are high in antioxidants, which protect cells from free radical cell damage and also help to improve vision naturally.

Other nutrients include, iron, magnesium, manganese, potassium, calcium, folic acid and omega-3 fatty acids. Each of them is needed for proper functioning of our systems.

Most of all vegetables are extremely low in fat and carbohydrates – ideal options for weight watchers.

The high amount of fibers present in green veggies helps to get rid of waste and toxins. Fiber keeps bowel movements regular; prevent constipation, and other diseases of digestive system.

 

 It has been found in studies that regular intake of green and leafy vegetables can lower the risk of development of serious diseases including cancer and heart diseases, as they are rich in necessary vitamins and minerals, do not contain unhealthy fats (bad cholesterol) and are low in calories.

MICROGREENS
The best healthiest leafy greens

Here’s proof that great things come in small packages. Microgreens—which are the underdeveloped greens of vegetables such as kale, arugula, and broccoli that are harvested just one to two weeks after planting—are a treasure trove of vital nutrients. A 2012 study lead by scientists at the U.S. Department of Agriculture found that several varieties of microgreens including cabbage and cilantro contain nutrient levels such as vitamins C and E up to six times greater than those found in the mature plants. During early development, vegetables need a full arsenal of vitamins, minerals, and antioxidants to support their growth, so they’re packed with more of the good stuff. Ranging in flavor from peppery to tangy, use microgreens to punch up salads, soups, and sandwiches.

Eat outside the bowl: Place 1 packed cup microgreens, 1 chopped shallot, 1 minced garlic clove, zest and juice of 1/2 lemon, 1 tablespoon red wine vinegar, and 1/4 teaspoon each salt and pepper in a food processor and pulse until combined. With the machine running, pour in 1/4 cup extra-virgin olive oil through the feed tube and blend until just slightly chunky. Serve this vibrant sauce over fish or chicken.

KALE
The best healthiest leafy greens

When it comes to grown-up greens, kale is deserving of its superfood epithet. It absolutely smashes its competitors in terms of lutein, a potent antioxidant shown to protect eyesight, and leads the way with respect to beta-carotene and vitamin C. As a member of the Brassica family along with broccoli and Brussels sprouts, kale also brings sulforaphane to the table, a phytonutrient shown to have cancer-fighting properties. Steaming or sautéing kale will mellow this all-star’s bitter flavor.

Eat outside the bowl: For a power-packed creamy smoothie that doesn’t taste like a salad, combine 1 1/2 cups coconut water, 1 ripe avocado, 4 kale leaves, 1 celery stalk, 1 cup frozen mango cubes, 2 tablespoons ground flaxseed, 1 tablespoon honey, and 1 teaspoon fresh ginger in a blender until smooth. Or when you're on the go, stop by Jamba Juice for a Garden Medley, a blend of apple juice, carrot juice, baby spinach, chard, baby kale, and chia seeds.

SPINACH
The best healthiest leafy greens

Perhaps Popeye should have been a nutritionist instead of a sailor. Among the greens, spinach harbors the most folate, and according

71 Comments
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