I  It is widely known that healthy eating has a significant impact on human health. What we put in our bowls and our bodies can significantly contribute to our health. The food we eat can notably manipulate our intestinal health, hormones, and even brain functions.

cabbage in blander

When we are talking about healthy eating, the green vegetables are placed at the top of the list. They are low in calories but have a lot of vitamins and minerals that are needed for the normal functioning of the body. These include iron, folic acid, magnesium, amino acids, adjuvants, omega three fatty acids, and more.

avocadoThe calcium that comes from the green vegetables is essential for the regulation of the arterial pressure and the strength of the bones. Also, the magnesium and potassium, together with the calcium, maintain the balance of fluids in the body. If you want to improve your immunity, this group of vegetables should constitute the basis of your diet. Take a look at our list of green vegetables, incorporate them into your daily diet, and you will be vital and healthy.  However! If you have certain medical conditions, some of these foods should be avoided; feel free to contact me if you have any questions or ask your doctors and nutritionist what foods are best for you!

Cabbage 

One of the most nutritious types of vegetables. It is an excellent source of beta-carotene, vitamin C and E, potassium, calcium, and manganese. It can be combined with many dishes, but it is excellent as a salad. However, caution to those of you with colon problems such as IBS or Crohn’s Disease and Ulcerative Colitis. Cabbage and other gas-producing foods can make your symptoms worse.

                SPINACH Green Vegetables

flat smooth leaf spinachis a rich source of vitamins and minerals, dietary nitrates.  Why are nitrates essential?   A study found that nitrates from spinach can improve cardiovascular health by lowering blood pressure and arterial stiffness. It also contains vitamin K, which is necessary for blood clotting and healthy bones.  If you are on blood thinners like warfarin, try to get the same amount of vitamin K every day; it’s critical.

                                     BROCCOLI

broccoli on the table

is a remarkably healing vegetable. Numerous studies have shown that the sulforaphane found in broccoli stimulates the protein synthesis that fights against the cancer cells. It is also full of antioxidants and other vitamins such as Vitamin E, C, and K.

                                   CUCUMBERS

Cucumber uncooked
 It is widely known that healthy eating has a significant impact on human health.

Cucumber juice helps to regulate blood sugar. This makes them beneficial for people who have diabetes or have high blood sugar. Cucumber is a vegetable that’s 95% water, but it’s also rich in minerals, natural salt, enzymes, vitamins, and antioxidants. The fibers overcome the feeling of hunger and can help with symptoms of constipation. Fresh juice can also help the skin! It reduces swelling and irritation, and no wonder they are so used in facemasks and face creams! It even helps with sunburn pain! They are also part of the same family as melon, squash, and pumpkins!

                                      ZUCCHINI

zucchini uncooked

contains beta-carotene, and numerous studies confirm that foods rich in beta-carotene reduce the risk of cancer. Beta-carotene is converted to vitamin A in the body, and a well-rounded diet is essential because specific vitamins like vitamin A cannot be absorbed without fat intake.  Vitamin C, which is also found in zucchini, also protects the body from high blood pressure and strokes.

Now that you know the benefits that are these vegetable offerings, you need to take a look at the following two recipes.  Often I don’t eat certain veggies because I haven’t found a way to cook them to my liking, but once I find the one! I eat it as often as I can make it!

     The greenest smoothie ever

              Ingredients:

  • 3 leaves green salad
  • Eight leaves spinach
  • One cucumber
  • a little bit of parsley
  • One spring onion
  • juice from 3 lemons
  • a pinch of salt
  • One teaspoon sesame seeds

Preparation: You add all of the ingredients in a blender and add water until you reach the limit of 2L graved on the container of the mixer. After that, you mix everything and get the healthiest smoothie possible. Usually, if it is too thick for your taste, you can add more water.

Zucchini Breakfast

Ingredients:

  • Three pieces zucchini
  • olive oil
  • Salt

Preparation: This is the easiest and healthiest breakfast recipe. All you need to do is wash the zucchini and cut it on circles. Put olive oil in a pan and fry the cut zucchini. You can also combine it with eggs and cheese.  I sometimes even put the zucchini in the oven to roast them a bit without the frying component.  DELICIOUS!

    Broccoli Salad

           Ingredients:

  • One broccoli (medium size, around 500 gr.)
  • 2-3 cloves garlic
  • One teaspoon salt
  • olive oil
  • vinegar
  • curry (optional)

Preparation: In a big pot, boil the water with one teaspoon salt. After it is cooked, add the broccoli divided into smaller pieces and continue boiling for another 5-6 minutes. Remove the broccoli from the water and let it cool. After it is cold enough, add olive oil, vinegar, garlic (finely chopped), and curry. Serve.  I usually eat my broccoli raw! I love its crunchiness.  If you’re having trouble with the raw, try this recipe for some boiled, softer broccoli and mix any spices you would like! Mix it up!

Okay, there are many many more veggies than these, but these are a few that recent studies have looked at and investigated. If you have any specific vegetables you want more info on, feel free to let me know, and ill be sure to do my best and post about them!

doctor vero

2 COMMENTS

  1. Fried zucchini is great with yellow squash and onions! In the summertime, I serve that a lot – we had a garden growing up, and my mother always served fried zucchini, yellow squash, and onions. I love your Broccoli Salad recipe, too – these are all great recipes!

    My favorite thing to do to get more vitamins in my diet is to make my salads with spinach. Spinach has so many more nutrients than iceberg lettuce, and I think it tastes better, too.

    • OMGosh I agree 100% about the spinach > iceberg lettuce! I feel more satisfied and energized after as well. But for some reason when I feel a bit more dehydrated than usual the iceberg lettuce really hits the spot! 🙂

      I never had a garden and I’m so glad you did! That sounds amazing! I would definitely grill or bake the zucchini rather than fried. At least more baked/grilled as much as possible. Fried is tasty, just not as healthy especially if its always friend 🙂 But I love veggies any way they’re made 😀

LEAVE A REPLY

Please enter your comment!
Please enter your name here