Green foods are an important part of our healthy diet. The good part is that, they can easily be incorporated into meals. When we say “green,” we’re not just talking about color. To be green is to return to a natural, clean way of living. Here are 10 of the top green foods, we should include in our daily diet.
1. Kale Kale is known to be power-packed with numerous health benefits. A single 100-gram serving of raw kale already contains the following daily needs: • 10% of potassium, • 35% of folate, • 200% of vitamin C, • 881% of vitamin K. Kale has the highest level of antioxidant content among all vegetables. It is abundant source of lutein, which is considered a powerful chemo preventive agent against colon cancer.
2. Avocado Unlike kale, avocadoes have no over-100% DVs for any vitamins or minerals, yet this fruit shines for other reasons. A study shown that avocado used to supplement synthetic non-steroidal anti-inflammatory drugs (for patients living with chronic pain), significantly and safely reduces an osteoarthritis sufferer’s need to use NSAIDs after six weeks of therapy. Also, the avocado is full of phytochemicals that not only stop cancer growth but also induce the death of cancer cells without causing harm to healthy cells of the body. Aside from its own health benefits, the avocado enhances the health benefits of other super food, because its healthy fat content allows the body to absorb more lycopene, beta carotene, and lutein from the food consumed along with the avocado.
3. Green Tea Green tea is extremely rich in non-oxidized polyphenols, largely credited for green tea’s documented ability to: • Prevent cancer, • Kill tumors, • Reduce cholesterol, • Treat degenerative disorders such as Alzheimer’s disease, Parkinson’s disease, and artherosclerosis.
4. Green Bell Pepper Green bell peppers feature an abundance of lutein. This carotenoid is often associated with the prevention of eye diseases such as cataracts and macular degeneration, but that’s not all it’s good for. It also shows potential for preventing heart disease, and type 2 diabetes.
5. Brussels Sprouts Brussels sprouts has pretty good levels of: • Potassium (8%), • Folate (15%), • Tryptophan (13%). And, high contents of: • Vitamin C (142%), • Vitamin K (221%). What puts Brussels sprouts above kale is their level of glucosinolates. In a group of cultivars analyzed for their glucosinolate content by the Agricultural Research Service and the US Department of Agriculture, Brussels sprouts came out on top, above broccoli, cauliflower, collards, kohlrabi, mustard greens, and even kale. When glucosinolates come in contact with an enzyme called myrosinase, the glucosinolates turn into isothiocyanates which have been proven to prevent the multiplication of tumor cells and even cause these cells to die.
6. Kiwi Fruit Kiwi is extremely rich in vitamin C, 100 grams of kiwifruit has nearly 80% more vitamin C than 100 grams of orange. What’s the benefit of having so much vitamin C? Researchers have discovered that consumption of high vitamin C fruit, just once a week reduces respiratory symptoms such as wheezing, shortness of breath, chronic or night-time coughing, and some types of rhinitis. Studies have also found that kiwifruit extract is more effective than vitamin C in preventing oxidative DNA damage, which is implicated in the development of cancer.
7. Green Beans Green beans are excellent sources of dietary silicon. Increasing scientific evidence suggests that this mineral is essential to healthy bone formation. Aside from silicon, green beans are also rich in antioxidants lycopene, lutein, and beta-carotene.
8. Cucumbers Cucumbers contain several anti-cancer compounds and show potential as anti-diabetic and antioxidant agents. This vegetable may also be a good alternative way of relieving pain caused by arthritis and other inflammatory diseases.
9. Green Olives Green olives have very potent antioxidants that are well absorbed by the human body. A mere 10 mg daily intake of green olives is sufficient to produce observable improvement on a person’s cholesterol levels. This fruit also is very beneficial in preventing breast cancer and controlling allergy symptoms.
10. Spinach Spinach is extremely beneficial vegetable for women, especially for those of child-bearing age. There is evidence showing that spinach can reverse age-related cognitive and physical declines, improving balance, spatial problem solving, and other neuronal skills.
If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.