Discovering the Health Benefits of True Green Foods
When it comes to nutritional powerhouses, vegetables and fruits of the green variety shine. Loaded with antioxidants, anti-inflammatory compounds, vitamins and minerals, going green with your diet provides tremendous health perks.
From leafy greens like kale and spinach to avocado, green tea and beyond, incorporate more of nature’s true green foods and drinks into your routine. Let’s uncover the science behind why these emerald eats deserve a regular place on your plate and in your cup.
Understanding Phytonutrients in Greens
Green pigments in plants come from special compounds called phytonutrients, which help protect the plants from damage. Consuming phytonutrient-rich greens provides similar protective powers for the human body.
Common green phytonutrients include chlorophyll, lutein, zeaxanthin, calcium D-glucarate and sulforaphane. These function as antioxidants and anti-inflammatories within the body to lower disease risk.
Aim to fill half your plate with fruit and vegetable servings at each meal. Getting greens at breakfast, lunch, dinner and snacks checks the box healthfully. Here are some top picks:
11 Green Foods and Drinks That Boost Wellness
1. Spinach
This leafy green is one of the best sources of lutein and zeaxanthin. These phytonutrients filter harmful blue light and UV rays to promote eye health and lower risks of macular degeneration.
Spinach also provides a day’s worth of vitamin K in just one cup for healthy bones. And it’s a rich vegetable source of folate and magnesium to support energy, mood and heart health.
2. Broccoli
In addition to chlorophyll, broccoli florets contain a potent phytonutrient called sulforaphane. Studies show sulforaphane has anti-cancer effects due to its antioxidant and anti-inflammatory activities within the body.
The vitamin C, vitamin K, folate and potassium in broccoli also optimize immune function and lower disease risks. aim for 1-2 cups per week.
3. Arugula
This crisp, peppery green contains higher concentration of phytonutrients compared to even kale and cabbage. The glucosinolates, carotenoids and chlorophyll stimulate natural detoxification activities to prevent cell damage.
The fiber, folate and vitamins C and K in arugula rounds out its status as true green health food. Toss into salads, sandwiches, pesto sauces and more.
4. Peas
The phytonutrient coumestrol gives green peas their cancer-protective abilities. Coumestrol blocks estrogen receptor sites linked to certain breast, prostate and ovarian cancers.
Green peas also provide plant-based protein, iron, zinc and vitamin K for bone building and blood health. Enjoy fresh or frozen as a delicious side dish.
5. Avocado
Technically a fruit, avocado leads the charge when it comes to green nutritional power. Its dark green flesh signals astaxanthin content, a potent antioxidant and anti-inflammatory carotenoid.
Avocado also contains heart-healthy monounsaturated fats that raise good HDL cholesterol. Add more green to sandwiches, salads and smoothies with this green fruit.
6. Green Tea
Sipped as a hot or iced beverage, green tea contains EGCG as its main phytonutrient. Studies show drinking 2-3 cups of green tea per day helps prevent heart disease, cancer, Alzheimer’s, Parkinson’s and diabetes.
The polyphenols in green tea also increase fat burning and weight loss. Brew loose leaf varieties without added sugars for antioxidative advantages.
7. Kale
Heralded as the "queen of greens," kale lives up to its nickname. Both curly and lacinto (dinosaur) kale varieties contain 45 different flavonoids for antioxidant and anti-cancer benefits.
These leafy greens also provide incredible amounts of vitamins C and K. Plus, one cup delivers 100% of the recommended daily intake for eye-protecting lutein and zeaxanthin.
8. Collard Greens
Related to kale and cabbage, collard greens contain high concentrations of phytonutrients called glucobrassicins. These compounds optimize liver detoxification to flush out toxins and free radicals.
The natural folate, magnesium, and vitamins A, C and K further prevent nutrient deficiencies and related complications like neural tube defects in pregnancy.
9. Basil
This flavorful green herb is an excellent source of antioxidant flavonoids called orientin and vicenin. Studies show the beta-carotene, vitamin K and magnesium in basil improve insulin sensitivity for better blood sugar regulation.
Routinely adding fresh basil to marinara sauce, pesto, dressings, chicken and fish enhances overall nutritional quality in an easy, tasty way.
10. Artichokes
The cynarin phytonutrients in artichoke leaves and hearts boost bile flow to improve fat digestion and sweep toxins from the liver. The fiber also feeds good gut bacteria tied to immune and brain health.
Artichokes give you a bonus dose of bone-building vitamin K too. Steam then scrape leaves with your teeth to enjoy this green thistle flower bud.
11. Matcha Green Tea
As a stone-ground powdered green tea, matcha takes green tea benefits to the next level. Matcha has 137 times more antioxidants than regularly brewed green tea to fight damaging inflammation and neutralize disease-causing free radicals.
The phytochemical EGCG also enhances mood, improves metabolism and burns body fat when sipping matcha green tea daily.
Reaping the Rewards of Green Foods
When eating a balanced diet, filling half your plate with fruits and vegetables can transform your health, especially those of the green variety. Through routine consumption of true green foods, you supply your body with a spectrum of phytonutrients, vitamins and minerals to prevent nutritional deficiencies.
Taking advantage of nature’s green bounty pays off with better eye, heart, brain and metabolic health, plus cancer and disease prevention. So next time you’re food shopping or prepping a meal, double down on greens!
FAQs
Why are green foods considered so healthy?
Green foods, especially leafy greens, contain phytonutrients which function as antioxidants and anti-inflammatories to prevent cell damage in the body and lower disease risk.
What green food has the most antioxidants?
Matcha green tea contains 137 times more antioxidants than regular green tea. Dark leafy greens like kale and spinach also score very high in antioxidant content.
Can you eat too many greens?
It's very difficult to overconsume leafy greens and vegetables. As long as you are eating a balanced diet, you can safely eat as many greens as you want. Focus especially on nutrient-dense picks.
Do green vegetables help you lose weight?
Yes, greens provide antioxidants to stimulate fat burning while also crowding out higher calorie foods. Leafy greens are very low in calories while keeping you full. Matcha green tea also boosts metabolism for easier weight loss.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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