Ajit Karn
5 Green Vegetables To Eat Daily: Organic, non-GMO produce, especially leafy greens, has long been touted for its health benefits. Some, however, are notably superior than others. Thankfully, many of our favorites are high in essential nutrients, such as vitamins, minerals, fiber, and even protein. Furthermore, greens may be easily included into a wide variety of dishes, including main courses, side dishes, and even smoothies.
Why are people so opposed to eating foods that are traditionally cultivated or that include genetically modified organisms? Plants and animals with a genetic makeup that does not occur in nature or through conventional cross-breeding are examples of genetically modified organisms (GMOs). Nobody can say with certainty how it will impact us down the road.
There is little doubt that pesticide resistance is a major factor in the development of genetically modified organisms. Chemicals including fungicides, herbicides, and insecticides are used in the cultivation of both genetically modified and non-GM crops. The foods you eat contain them, and you absorb them over time. More than 90% of Americans, primarily as a result of the food we consume, have some level of pesticide residue or its metabolites in their systems.
Since GMO foods are not required to be labeled as of yet, you might not even realize when you’re really consuming them. Therefore, buying organic, non-GMO-certified fruits and vegetables is the greatest approach to lessen the likelihood of absorbing pesticides.
However, there are downsides to buying organic food. Buying out-of-season fruit and vegetables may really add up in price. Depending on where you reside, it may be next to impossible to track down. Given the time and money required to shop for and prepare organic veggies, I recommend prioritizing those with the highest nutritional density. Just like that, I had my Organic Greens powder created!
I mean, what are the best choices here? Which greens, among mustard, spinach, collard, Swiss chard, and dandelion, are the healthiest, most handy, and most delicious? The results might shock you.
I’m going to tell you today which five green veggies are the healthiest. Then, I’ll recommend incorporating my Organic Greens in your favorite green smoothie recipes as a fantastic way to up your greens intake. It’s an essential part of the morning smoothie I have almost every day. These five 5 Green Vegetables To Eat Daily.
5-Star Green Vegetables to Eat Daily
These five greens can optimize your intake of essential vitamins and nutrients.
Kale
This green vegetable gets an upper hand due to its sturdy leaves. Kale is a cruciferous vegetable, not a leafy green like lettuce or spinach. Vitamin K, vitamin C, vitamin A, vitamin B6, folate, fiber, and manganese are just some of the vitamins and minerals found in kale.
Glucosinolates are organic molecules that include sulfur. When they are diced or eaten, they break down into isothiocyanates and indole-3 carbinol. Both indole-3-carbinol and isothuocyanates contribute to a healthy inflammatory response and shield healthy cells from harm.
How can we enjoy the nutritional advantages of kale without sacrificing flavor? Of course, you may enjoy a raw kale salad, but there’s a better option! The somewhat bitter taste of kale is enhanced when it is cooked with a dash of olive oil and then warmed in a skillet on the stove. Olive oil and heat work together to soften the vegetables and make the nutrients more easily absorbed by the body.
When cooked correctly, kale may even aid in maintaining healthy LDL cholesterol levels.
Broccoli Sprouts
Cruciferous vegetables continue to top the list with broccoli sprouts. This immature broccoli, harvested when it is just 3-4 days old, offers more vitamins than its fully grown counterpart.
A 3-ounce serving of broccoli sprouts contains:
- 60% of the recommended daily intake of vitamin C
- 10% of recommended vitamin A
- 6% of recommended calcium
- 4% of the recommended intake of iron
- 2g of protein
- 4g of dietary fiber
Broccoli sprouts join kale in containing glucosinolates. In this case, it’s sulforaphane. Sulforaphane can support your body in defending itsef from oxidative stress. It may also support a healthy digestive environment.
Another great reason to include broccoli sprouts in your diet is their slightly crunchy texture and spicy flavor. Broccoli sprouts take your salad from ordinary to a deliciously flavorful side dish. I recommend eating them raw as cooking deactivates the enzyme that converts glucosinolates to isothiocyanates.
There is one downside to broccoli sprouts (even if you grow them at home) — they are fairly susceptible to E-coli. You MUST wash them thoroughly. If you ensure you’re properly cleaning them, broccoli sprouts are an excellent addition to your diet. The absolute safest way to incorporate them in your diet is through a supplement such as my Organic Greens.
Spinach
If you want a superfood leafy vegetable, spinach is your best bet after cruciferous vegetables. Flat or smooth-leaf spinach is the most widely available variety of spinach, both fresh and frozen. Spinach leaves of the savoy and semi-savoy kinds are wrinkled and rougher than those of other popular cultivars.
Vitamins K, A, C, E, and B2 are just a few of the many nutrients that may be found in spinach leaves. Folate, calcium, potassium, manganese, zinc, fiber, and more may all be found in spinach. Your body needs these nutrients to perform at its best. They aid in building muscle, maintaining bone density, keeping the heart and kidneys healthy, and reducing inflammation.
The protein content of spinach is also well-known. Per 100 grams, spinach packs an impressive 3 grams of protein. When put next to peanut butter, which has 25 grams per 100 grams, that may not seem like a lot. with any case, peanut butter with a salad?
When compared to the less than half a gram in a serving of romaine lettuce, this option shines. Just just a few leaves, you get all that? However, there are a few restrictions…
Spinach’s dietary benefits shift depending on how you cook it. When spinach is cooked, it loses a lot of its nutritional value, including vitamin C and folate. Cooked spinach, on the other hand, has more vitamin A and iron than raw spinach. In addition, there are 839mg of potassium and 4g of fiber in just one cup of cooked spinach.
Spirulina
Surprise! Even while it looks nice in turquoise smoothies, this nutrient-rich algae may be used in a variety of ways. There are few more stunning greens than spirulina, which should be a regular part of your diet. Spirulina has been shown to promote normal immunological function and a normal level of histamines in the body.
But I doubt many people would eagerly devour a giant bowl of spirulina. That’s why my Organic Greens supplement also comes in a powdered version that’s been certified organic.
One hundred grams of spirulina powder is loaded with protein, vitamins, and minerals. Depending on its origin, spirulina powder contains between 60 and 70 percent protein. Vitamin A (in the form of beta carotene), vitamin K, and many B vitamins can all be found in abundance. Spirulina provides approximately half of a woman’s necessary calcium intake in only one serving.
Spirulina consumption is associated with reduced cholesterol levels. In addition to helping activate antioxidant enzymes, spirulina can aid in the breakdown of crucial lipids. Protection against oxidative stress may also be enhanced. We can move on to spirulina’s freshwater companion now that you share my enthusiasm for algae.
Chlorella
This freshwater algae is packed with incredible amounts of nutrients including protein, vitamins, minerals, and a large number of antioxidant polysaccharides. These are known to support many internal processes including the immune system and inflammation modulation.
With these benefits, it’s no surprise that chlorella can help promote detoxification in the body. Studies even show that a daily dose of chlorella can promote a healthy blood pressure and serum cholesterol levels. Chlorella may also support wound healing and enhance immune functions.
A single ounce of chlorella contains:
- Protein—16g
- Vitamin A—287% RDA
- Vitamin B2—71% RDA
- Vitamin B3—33% RDA
- Iron—202% RDA
- Magnesium—22% >RDA
- Zinc—133% RDA
Despite these remarkable totals, amounts of these nutrients might vary depending on how the chlorella crop is harvested. To get the most out of your chlorella, it’s important to choose a trustworthy supplier. It’s also worth noting that buying an ounce of chlorella every day might add up to a significant sum. Finding chlorella in a greens powder like my Organic Greens is much more practical.
Also read: 12 Benefits of Leafy Greens In Your Diet
What’s the Best Way to Get All Your Greens?
I recommend eating a wide variety of fruits and vegetables, of all hues. However, I do recognize that these are not always practical or palatable substitutes. The health benefits of these five essential greens may be enjoyed without the bother of cooking.
The Organic Greens powder I make is an incredible source of nutrients. You may easily supplement your diet with organic, plant-based nutrients. Having an Organic Greens smoothie first thing in the morning helps me get a head start on my daily vegetable consumption.
