Whether it is for vision, immune function, skin health or strong bones, you need to have foods that give your body the essential vitamins and minerals. While supplements can help you get your required intake, you should first look at natural sources for your dose of nutrition. Green vegetables are one of the best sources of nutrition. Let us share with you some healthy recipes using green vegetables.
Green vegetables are pretty diverse and are packed with essential nutrients, says clinical nutritionist Abhilasha V. Here are some of the most popular green vegetables.
• Spinach, which is high in iron, vitamins A and K, and a good source of antioxidants.
• Broccoli has a good amount of vitamin C and fiber.
• Kale is a nutrient powerhouse with vitamins A, K and C, and minerals like copper and potassium.
• Lettuce is low in calories, a good source of vitamins A and K.
• Peas provide protein, fiber and essential nutrients like vitamins K and C.
• Zucchini is low in calories, a good source of vitamins A and C.
• Asparagus is full of fiber as well as folate.
• Green beans is high in fiber, vitamins A and C, and a good source of plant compounds with antioxidant properties.
Why are green vegetables good for health?
Green vegetables offer many health benefits due to their rich nutrient content. Here are some key advantages:
1. Heart health
Many green vegetables such as kale and spinach contain potassium and magnesium, which help to lower blood pressure. They are also rich in fiber, promoting cardiovascular health, says the expert.
2. Bone health
Greens like broccoli and kale are excellent sources of calcium, which is crucial for maintaining strong and healthy bones.
3. Digestive health
The fiber in green vegetables aids digestion, helps to prevent constipation, and supports a healthy gut microbiome.
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4. Weight management
Being low in calories and high in fiber, green vegetables can help with weight management by promoting a feeling of fullness and reducing overall calorie intake.
5. Vision protection
Green leafy vegetables such as spinach and kale, are rich in lutein and zeaxanthin — antioxidants that support eye health.
6. Blood sugar regulation
The fiber in green vegetables slows down the absorption of sugar, contributing to better blood sugar control, says Abhilasha.
7. Immune support
Vitamins like C and A found in green vegetables play a role in supporting the immune system, helping the body to fight off illnesses.
Healthy green vegetable recipes
With so many health benefits, it will be difficult to say no to green vegetables. Here are some interesting recipes!
1. Spinach and feta stuffed mushrooms
Ingredients
• 10 mushrooms
• 2 tablespoons of olive oil
• 2 cups of chopped spinach
• 3/4 cup of crumbled feta cheese
• Salt for taste
Method
• Mix spinach with feta cheese.
• Stuff mushroom caps with the mixture.
• You can use olive oil then bake until mushrooms are tender then serve the delicious and nutritious dish as an appetiser.
2. Baby spinach and quinoa salad
Ingredients
• 3 cups of baby spinach
• A tablespoon of olive oil
• One cup of quinoa
• One cup of cherry tomatoes
• One avocado
Method
• Massage baby spinach with olive oil to soften.
• Toss it with cooked quinoa, cherry tomatoes and avocado. If you have lemon vinaigrette, you can add that too.
3. Broccoli and cheddar soup
Ingredients
• One medium size onion
• One garlic
• One cup of chopped broccoli
• Half a cup of grated cheddar
• Two cups of vegetable broth
• Salt to taste
Method
• Sauté onions and garlic, add chopped broccoli and vegetable broth.
• Simmer until vegetables become tender and then blend.
• Stir in grated cheddar, add salt then have your comforting soup.
4. Zucchini noodles with pesto
Ingredients
• Two cups of zucchini
• Two cups of basil leaves
• Half a cup of parmesan
• Half a cup of olive oil
• A handful of cherry tomatoes
Method
• Spiralize zucchini into noodles.
• Toss it with homemade pesto made from basil, parmesan and olive oil.
• Top it with cherry tomatoes for freshness.
These healthy recipes showcase the versatility of green vegetables.
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