7 Healthiest Green Vegetables - the benefits you should know.

Every day you have a certain amount of food to be consumed to supply your body's daily energy needs. In order to maximize the absorption of nutrients you take, it is crucial to eat what is right. Green Vegetables are an important part of a healthy diet.

Eating leafy green vegetables (or any kind of vegetables) will provide minerals, vitamins, fibres, antioxidants to your body. Among other benefits to your health as:

• Reduce the risk of obesity.
• Balance your blood sugar levels.
• Boosts immune system.
• Reduce the risk of heart and diabetes disease.
• Reduce high blood pressure.
• Improve your mood.

Remember a healthy plate should be based on 50% of veggies, 25% of carbs and 25% of healthy fats. Green vegetables need to be in your plate as the orange, red, yellow ones. If you don't supply your body with essentials, over time the lack of these nutrients can cause damage.

Example, are you the person who often catches cold? Immune system is supported by micronutrients. A diet rich in green vegetables, will maintain the amount of vitamins and minerals required by the body..

Here are 7 green vegetables to introduce in your diet.

1 - Broccoli

It is a cruciferous green vegetable that contains iron, potassium, calcium, selenium and magnesium. As well as vitamins A, C, E, K and a good range of B vitamins including folic acid. 

Eating 91gr of raw broccoli a day will provide 116% of your daily vitamin K needs, 135% of vitamin C requirement. A good amount of folate, manganese and potassium.

Broccoli may also help reduce the risk of chronic disease by protecting against oxidative stress, damage caused by free radicals. You can find more information about it in this article.

Vitamin E - support normal nerves function, act on the activity of immune cells and protect your skin.

2 - Spinach

Spinach is a dark leafy green vegetable high in beta-carotene and lutein. Two types of antioxidants that have been associated with a decreased risk of cancer. Preventing chronic diseases like heart problems and may lower high blood pressure.  

Excellent source of vitamin A, B2, C, K, and folate (B9). Being a good source of manganese, magnesium, iron. It is quite hard to find vegetables rich in vitamin K as spinach.

One cup of raw spinach provides 56% of your daily vitamin A needs. Plus your entire daily vitamin K, which is important for maintaining bone health. 

Manganese works on the process of bone development. Helps the body break down glucose and protein. It is a component of antioxidant enzymes.

3 - Brussels Sprouts

Brussels sprouts are a member of the cruciferous, like broccoli. This green vegetable is a nutrient-dense food. Each serving provides a good amount of vitamins A, C, B9 (folate), K. Minerals as manganese and potassium.

Additionally, brussels sprouts also contain kaempferol, a kind of antioxidant that protects your body against free radicals. If you wish to enhance the detoxification of the body, brussels sprout can help.

Vitamin A is essential for your immune functions and vision. Also needed for your cells' growth and development. 

4 - Kale

A cup of raw kale contains plenty of B vitamins, Vit A, C and K. Also rich in calcium, copper, magnesium and potassium.

Kale is nutrient density food, which contains antioxidants Quercetin and Kaempferol, a good portion of this leafy green vegetable contains Omega 3, which is an essential fatty acid, important for the brain function.

Due to the high amount of nutrients to the body, kale may also be beneficial in order to promote health. Decreasing blood pressure, reducing both blood cholesterol and blood sugar. Also prevent risk of heart attack.

Copper works on the energy production and contributes to the iron absorption. It helps maintain healthy bones, blood vessels, and nerves. Assists antioxidants enzymes and immune function.

5 - Green Peas

Green peas are very nutritious green vegetables. After cooked green peas contain 9gr of fiber and protein. It is considered a starchy vegetable, this means they have a higher amount of carbs and calories, than non-starchy vegetables like kale, broccoli, sprouts. 

However, peas contain vitamins A, C and K, riboflavin, thiamin, niacin and folate. High in fibre, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements.

Riboflavin helps the body to release energy from fat, carbohydrates, and protein. Working on several antioxidant enzymes in the body.

6 - Asparagus

This spring green vegetable is rich in several vitamins and minerals, making it an excellent addition to any diet. Just 90gr of asparagus provides one-third of your daily folate needs. What also provides plenty of selenium, vitamin K, thiamin and riboflavin.

Eating enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy. Asparagus may benefit the liver by supporting its metabolic function and protecting it against toxicity.

Selenium as an antioxidant food, it protects cells and tissues from damage by free radical with Vit E. Vital for healthy thyroid function, supports immune function, may help combat arthritis, heart disease and cancer.

7 - Cabbage

Cabbage comes from the brassica family, along with brussels sprouts, kale and broccoli. Is formed of clusters of thick leaves that come in green, white and purple colors.

Another benefit from this green vegetable is that it can be fermented and turned into sauerkraut, which provides numerous health benefits, such as improving your digestion and supporting your immune system.

Cabbage is packed with lots of nutrients such as Vitamin C, B6, B9, K. Minerals such as calcium, manganese, magnesium and potassium.

Potassium maintains fluid distribution between cells and body fluids. Optimize nerve-impulse transmission and muscle contraction. Preserve PH balance and regulate heartbeat and blood pressure.

 As you can see green vegetables are packed with important and powerful nutrients crucial for good health. In order to get these important health benefits from greens, make sure to include a variety of these vegetables in your diet.

Fortunately, many green vegetables can be found year round, and they can easily be incorporated into your meals — in surprising and diverse ways.

I am Simone Holz a Nutrition and Health Coach, who is helping people to improve eating habits, having a balanced diet using all food sources available. Encouraging clients to get into a routine of exercise, enhances sleep patterns, use mindfulness techniques that will manage a lot of factors in their life that will promote a healthy lifestyle.

If you want to improve your lifestyle and don’t know how to start the process. I’m here to help and guide you in this journey.

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