Kale has become very popular; it’s a common main ingredient in green juices and the foundation for other juice recipes.A serving of watercress actually has four times more beta-carotene and vitamin A than an apple.These healthy little green leaves are rich with nutrients such as vitamins A, C and K. They are great for a salad or to have as a side for most dinnertime recipes.This green is also a great source for vitamins A and C.Green leaf.No matter which you pick, lettuce packs the vitamin A and folate you are looking for to keep yourself healthy.When you’re sick of lettuce, arugula is a great, easy alternative.That makes it a great leafy green to help you rehydrate.If you’re curious as to what other foods can be beneficial for you, reach out to your primary care physician for advice.If you are local to Southern California and are in search of a primary care physician, call (800) USC-CARE (800-872-2273) or visit www.keckmedicine.org/request-an-appointment/ to schedule an appointment. .

The Top 14 Healthiest Greens for Your Salad

While slightly higher in calories than other greens, cooked kale provides about 14 percent of your daily requirement for calcium, which is essential for building and maintaining strong bones.“It's simple to prepare sauteed with some onions and garlic, amazing baked into ‘chips,’ and makes a great base for a salad.” For the salad, if you chop the kale into small pieces or allow it to sit in the dressing for a little bit before eating (or both), it becomes more tender, she explains. .

12 Powerhouse Veggies You Should Be Eating

It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. .

Fact or Fiction: Raw Veggies are Healthier than Cooked Ones

It softens food, such as cellulose fiber and raw meat, that our small teeth, weak jaws and digestive systems aren't equipped to handle.Several studies conducted in recent years (at Harvard Medical School, among others) have linked high intake of lycopene with a lower risk of cancer and heart attacks.Rui Hai Liu, an associate professor of food science at Cornell University who has researched lycopene, says that it may be an even more potent antioxidant than vitamin C.Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw, Liu says.Deep fried foods are notorious sources of free radicals, caused by oil being continuously oxidized when it is heated at high temperatures.A 2002 study in The Proceedings of the National Academy of Sciences also found that sulforaphane may help fight the bacterium Helicobacter pylori, which causes ulcers and increases a person's risk of stomach cancer.Specific polyphenols have been shown to have antioxidant properties and to reduce the risk of cardiovascular disease and cancer, according to a 2005 report in The American Journal of Clinical Nutrition.Comparing the healthfulness of raw and cooked food is complicated, and there are still many mysteries surrounding how the different molecules in plants interact with the human body. .

5 Green Vegetables To Eat Daily

We all know organic, non-GMO fruits and vegetables — especially green fruits and vegetables — are good for us.Did you know that Organic Reds is the FIRST-ever physician-formulated reds superfood powder that is also 100% certified USDA organic!These eventually make their way into your body via what you eat.Are mustard greens, spinach, collard greens, Swiss chard, or dandelion greens the most beneficial, convenient, healthy, and delicious options?Then, I’ll suggest a great way to incorporate more greens by using my Organic Greens for the best green smoothie recipes.5-Star Green Vegetables.These five greens can optimize your intake of essential vitamins and nutrients.Kale not only contains vitamins K, C, A and B6, and minerals including folate, fiber, and manganese, it also contains glucosinolates.Broccoli sprouts join kale in containing glucosinolates.Sulforaphane can support your body in defending itsef from oxidative stress.I recommend eating them raw as cooking deactivates the enzyme that converts glucosinolates to isothiocyanates.Spinach leaf greens contain ample amounts of nutrients including vitamins K, A, C, E, and B2.Many vitamins and minerals including vitamin C and folate are lost when spinach is cooked.On the other hand, cooked spinach provides higher levels of vitamin A and iron than when it’s eaten raw.8 Additionally, one cup of cooked spinach contains 839 mg of potassium and 4 grams of fiber.That’s why I included a certified organic powdered form in my Organic Greens.In its powdered form, 100 grams of spirulina contains exceptional values of vitamins, minerals, and protein.Powdered spirulina is 60-70% protein depending on where it was harvested!Including spirulina in your diet can help support healthy cholesterol levels.12 Spirulina can also support the activation of antioxidant enzymes and the breakdown of important lipids.With these benefits, it’s no surprise that chlorella can help promote detoxification in the body.15 Studies even show that a daily dose of chlorella can promote a healthy blood pressure and serum cholesterol levels.It’s way more convenient to find a greens powder like my Organic Greens that includes chlorella!What’s the Best Way to Get All Your Greens?It makes it easy for you to add certified organic, plant-based nutrients to your diet.Add Organic Greens to your favorite green drink recipe with frozen fruit and protein powder.An organic green juice is a great way to get amazing nutrients from green leafy vegetables. .

The best healthy greens and how to prepare them

All those leaves are full of different vitamins and minerals—and you want them all.Same goes for how you prepare your greens."Your body can actually absorb iron in spinach and chard better when they’re cooked, because it breaks down the cell walls.".Even though greens are good is practically hardwired into our brains, with whole aisles filled with the nutritious leaves, it can be hard to keep them all straight."Two ways to know if a food is rich in nutrients is how they look and how they taste," Jacobi explains.Arugula is also packed with antioxidants (think vitamins A, C, and K) and manganese.Try stirring arugula into risottos and soups, or adding them to a frittata.This cruciferous green is not only delicious when stir-fried with garlic, it's also a key supporter of a healthy gut.Antioxidants, iron, and chlorophyll are just some of the nutrients found in chard, whose stems are also packed with fiber.Collard greens.She recommends mixing them in with your go-to salad green for starters, or chopping them up and eating them blanched with olive oil and lemon juice for a Mediterranean-style salad.This dark, nutrient-dense, leafy green more than lives up to the hype: It's loaded with vitamins, minerals, fiber, protein...the list goes on.And if you're not sure where to start, Jacobi's favorite way to eat kale is braised."Adding a sprinkling of microgreens to a salad or sandwich is a great way to add a flavor kick and a nutrient boost," Jacobi suggests.If you normally throw iceberg lettuce into your salad bowl, it might be time to swap it out for some romaine."The darker the leaves are, the better," Jacobi says, explaining that the depth of the color corresponds with the nutritional value.This salad green is full of antioxidants and is also a great source of the natural sleep-enhancing amino acid tryptophan."Lettuce is delicious slightly cooked—it has a great nutty flavor," she notes, suggesting lightly stir frying it with white wine.Good thing: It's full of vitamins and minerals that are released differently, depending on how the green is prepared. .

Do you know which salad greens are best for you?

A crisp head of iceberg lettuce — Photo courtesy of iStock / bhofack2.A serving of iceberg will give you just 3% of your daily vitamin C intake, 2% of iron and just a lonely 1% of calcium.9 calories per one cup serving; high levels of vitamin K.This radicchio is ridiculously gorgeous — Photo courtesy of iStock / pilipphoto.The modelesque radicchio may not help you hit your daily recommended levels of vitamins C or E – a serving contains just 5% of each, along with 6% of folate – but at least your salad will look good, thanks to these garnet and ivory leaves.A Belgian endive, or, as it's also known, witloof and chicory — Photo courtesy of iStock / pilipphoto.As ripe and green a head of romaine as we could ever hope to see — Photo courtesy of iStock / wmaster890.7 calories per one cup serving; high in vitamin K, magnesium and iron.These chard leaves display a rainbow of colored stems — Photo courtesy of iStock / Teleginatania.Though the leaves all eventually turn the same shades of green, chard is marketed under a variety of names due to the diversity of colors in the stalk of the plant.Raw spinach offers different nutritious qualities when compared to cooked spinach — Photo courtesy of iStock / Lecic.Raw, freshly harvested kale — Photo courtesy of iStock / Denira777.How about 134% of vitamin C? .

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