Best Nutritional Foods You Can Have – Greens

Ancient medicine, or natural medicine have always specified on the importance of ‘adding greenies’ vegetables in the diet. In this article on best nutritional food you can have – greens information will be given on their healthy components and why they are termed as superfoods.

best nutritional food

1. Kale

One of the superfoods, which can fulfill the daily requirements of vitamins such as A, K and C – it is also regarded as the food which can prevent cancer. The other important minerals it contains are calcium, potassium, iron. If mixed with nuts, sprouts, and beans you can have a nutrient packed food. This green belongs to the category of cruciferous greens. Benefits – Vitamin K helps to bring strong bones, Vitamin A assists in proper vision; Vitamin C enhances the immunity of the body. Also present are omega-3 fatty acids which have anti-inflammatory properties.

However, before Kale is to be cooked or mixed with any salad, it is better to give them a proper rinse to eliminate dust and dirt.

2. Spinach

It has been proved, that the more green color, a greenie has, the higher nutrition content it possesses. The dark color it exhibits, Spinach contains an abundant resource of iron, fiber, Vitamin C, A and also folic acid. Although in recent times, the cartoon character ‘Popeye’ is more known than the health benefits of this green, it is a known fact that spinach can be easily added to casseroles, pasta dishes and soups.

Spinach – Folic acid is essential for conversion of food into energy and production of red blood cells. It is rich in phytonutrients such as lutein, zeaxanthin and beta-carotene (all of them carotenoids).

3. Swiss Chard

This green belongs to the beetroot family and has a taste similar to spinach. Among the greens, it possesses high sodium content. However, you have to seek the advice of a doctor if you are having kidney stones. It is also a good source of Vitamin A and C. The polyphenol antioxidants it contains are kaempferol and in the leaves, the flavanoid, syringic acid is found. The next important component to be found in Swiss Chard is known as betalains; and the main components it contains are zinc, manganese, calcium, phosphorus, folate, selenium, choline, dietary fiber and pantothenic acid.

Benefits – Mostly found in Mediterranean dishes, the vitamin A is found in the guise of beta-carotene, Vitamin K is needed for bone strength.

4. Brussels Sprouts

The major antioxidants (flavonoids) it contains are quercetin, kaempferol, isorhamnetin, and if you need only flavonoids, you have ferulic acid and also caffeic acid.

Scientific research is going on the glucosinolate known as glucobrassicin. It can get easily converted to indole-3-carbinol or ITC, the isothiocyanate molecule. The anti-inflammatory properties it possesses can be used to stem the inflammatory responses at an early stage.

The minerals the Brussels Sprouts contain are niacin, zinc, calcium, magnesium, copper, manganese, dietary fiber and also pantothenic acid. The phytochemicals (to prevent diseases) are indoles, phenols, coumarins, isothiocyanates, sulforaphane, and glucosinolates.

Benefits Of Inclusion Of Brussels Sprouts In The Diet

The major diseases the Brussels Sprouts helps to prevent are heart attacks by regulation of blood pressure (because of potassium); folate (prevention of birth defects). It is advisable to roast the sprouts before adding them as food.

5. Seaweed

You automatically think of Japanese cuisine when you hear the name ‘seaweed.’ It is full of minerals and the best component of iodine and more of iron. They are mostly macroalgae, which remain attached to the sea rocks or other stones in coastal areas. They are classified into three types such as red algae, brown algae and green algae.

Benefits Of Inclusion Of Seaweed In The Diet

Known for their antimicrobial and anti-inflammatory properties, they also contain minerals, fiber and vitamins. They are used for treating burns, rashes and wounds in addition to cancer prevention properties.

6. Collards

These greens are excellent sources of Vitamin C, Vitamin A, Vit K and minerals such as manganese. The phytonutrients it contains are caffeic acid, quercetin, kaempferol etc. The omega-3 fatty acids in collards (usually alpha-linolenic acid) act as anti-inflammatory compounds. The minerals it contains are phosphorus, folate, copper, niacin, potassium and magnesium.

Benefits Of Inclusion Of Collards In The Diet

Vitamin A is responsible for excellent vision, K for bone strength and C for enhancing the immunity of the body.

7. Turnip Greens

Usually served with pork in many cuisines, this green is loaded with Vitamins A, K and C and possess plenty of calcium. The reference is to the leaves of the turnip plant.

The phytonutrients present are quercetin, hydroxycinnamic acid, myricetin, kaempferol, isorhamnetin which are responsible for the anti-stress properties. The other sources of Vitamins they contain are Vitamin B2, B6 and minerals such as iron, phosphorus, magnesium etc.

Benefits Of Inclusion Of Turnip Greens In The Diet

Calcium in turnip greens is responsible for strong bones.

8. Mustard Greens

Known for their peppery taste, they are used in dishes but after adding vinegar and lemon juice. The two glucosinolates to make a mark are sinigrin and gluconasturtiian. The phytonutrients present are kaempferol, quercetin, isorhamnetin prevent the formation of cancer cells.

Benefits Of Inclusion Of  Mustard Greens In The Diet

Mustard greens are noted for their anti-inflammatory and cancer-preventive properties.

9. Broccoli

This green is rich in Vitamin C, Vitamin A, folate, potassium etc. The other flavonoids present are quercetin, zeaxanthin, lutein and beta-carotene. The minerals present are manganese and zinc.

Benefits Of Inclusion Of  Broccoli In The Diet

The flavonoid, kaempferol is present in high quantities in broccoli and promotes immunity to allergens.

There are many ‘greens’ in the world and we assure you that the article will be updated frequently. For more information on herbs which assists in maintaining the health of the body, click on this link.

10. Green Beans

Green beans are loaded with essential-fiber that regulates bowel movements, good gut-health, regulated sugar-levels and good for diabetic people.

11. Edamame

The Edamame is a plant-based protein found abundantly in Soybeans and a wonderful protein-source for vegan-diet followers. Processed soy-sauces, soy-supplements, soy-foods are very dangerous for health but a wholesome healthy Edamame is a good choice. Edamame replacement for fatty-meat will help lower the saturated-fat intake.

12. Nopales

They are also called as Prickly-Pear, a cactus-leaf packed with good fiber, vitamin c and antioxidants. It’s a good option for diabetes people.

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