You don’t have to love vegetables to know they’re good for you. Green vegetables are packed with nutrients that keep you healthy. In fact, research has shown that eating a wide variety of plant foods helps to protect against many diseases. This article explains why green vegetables are so beneficial, as well as the many benefits they can offer your health.
What are the Benefits of Eating Green Vegetables?
There are many reasons to include more greens in your diet, but one of the best is to protect your heart. Studies have shown that people who regularly eat leafy greens have a 30% reduced risk of cardiovascular disease compared to those who don’t get greens. Some of the other most significant benefits of eating green vegetables include the below: - They are high in antioxidants: These are nutrients that decrease the risk of developing age-related diseases and help protect your body from damage caused by free radicals. - They are high in vitamins: These nutrients help to promote good health and have anti-inflammatory properties that can help to prevent diseases. - They are high in minerals: These are essential nutrients that support your body in many ways. They include iron, zinc, and vitamins A, C and K. - They are high in fibre: This unique ingredient is important for digestion and cardiovascular health. - They are low in calories: Eating more vegetables can help you to maintain a healthy weight by decreasing your calorie intake.
How to Choose Green Vegetables
Choosing the right vegetables is important to reap the benefits outlined above. The best vegetables to eat are those that are dark green, leafy, and unblemished. These include: - Leafy greens such as spinach, kale, or Swiss chard. - Broccoli, Brussels sprouts, or other cruciferous vegetables. - Cucumbers, green peppers, or hot peppers. - Tomatoes, green beans, or other heirloom varieties. - Carrots or other root vegetables. - Winter squashes such as butternut or acorn. - Fresh herbs such as cilantro, basil, oregano, or rosemary. - Fresh or frozen fruit such as orange, blueberry, or apple.
Smart Ways to Get Greens into Your Diet
- Try a Grilled Veggie Sandwich: Add a side of sautéed greens to accompany your sandwich or wrap. - Make a Smoothie: Blending fruits and vegetables together can create a drink that's packed with vitamins and minerals. - Add Veggies to Your Pasta Salad: Pasta salads are a great way to quickly add vegetables to your diet. - Add Veggies to Your Omelette: If you like to make scrambled eggs, toss in some chopped greens. - Add Veggies to Your Stir-Fry: Veggies can easily be added to a stir-fry or other Asian dish. - Add Veggies to Your Smoothie: If you make smoothies, try adding something other than fruit, such as chopped veggies. - Use Veggie Subs as Your Lunch: If you have time, you can make a veggie sub for lunch everyday. - Use Veggies as a Substitute for Meat: You can easily make meals using vegetables as a substitute for meat. - Use Veggies as a Side Dish: You can easily make side dishes using vegetables as a substitute for starch. - Make a Veggie Salad: Make a veggie salad and add it to sandwiches or eat it as a side dish. - Add Veggies to Your Omelette: If you like to make scrambled eggs, add some chopped greens as an ingredient. - Add Veggies to Your Stir-Fry: If you like to make Asian dishes, try adding chopped greens as an ingredient. - Add Veggies to Your Curry: If you like to make curries, try adding chopped greens as an ingredient. - Add Veggies to Your Stew: If you like to make stews, try adding chopped greens as an ingredient.
Don’t Eat Raw Veggies
Raw veggies are one of the best parts of the diet, but eating them uncooked is not ideal. Raw veggies are high in vitamins A, C, and K that are destroyed by heat. Cooking veggies breaches their cell membranes and causes them to release their nutrients. This is an important step for absorbing them into the body. Avoid raw veggies that are green and purple in colour as these are the most nutritious. Other than that, the rest of the veggies can be eaten raw. If you like to eat them raw, make sure to wash them thoroughly under running water to remove any dirt or debris.
3 Things Only Healthy People Eat
- Breakfast Cereal - This is one of the best and most important parts of a healthy lifestyle. Eating breakfast is essential as it allows you to consume the nutrients you need in order to start the day with energy. - Fish - Wild-caught fish is one of the best sources of Omega 3 fatty acids. These are fatty acids that are linked to heart health and brain health. - Leafy Greens - These are one of the most nutrient-dense vegetables and are an excellent source of vitamins and minerals.
Conclusion
Eating a healthy diet that includes a variety of vegetables is beneficial for your heart health and can help you to live a longer and healthier life. The best way to ensure you are eating the recommended amount of vegetables is to prepare them yourself. Furthermore, you can also take advantage of the many ways in which vegetables can benefit your health. These include the fact that they protect against diseases and boost your immune system. In addition, vegetables are also an excellent source of vitamins, minerals, and fiber, which are important for your overall health.
DISCLAIMER
All the content on this blog, including medical opinion and any other health-related information, are solely to provide information only. Any information/statements on this blog are not intended to diagnose, treat, cure or prevent any disease, and should NOT be a substitute for health and medical advice that can be provided by your own physician/medical doctor. We at Nano Singapore Shop, encourage you to consult a doctor before making any health or diet changes, especially any changes related to a specific diagnosis or condition.
