Whether it’s for vision, immune function, skin health or strong bones, you need foods that provide your body with essential vitamins and minerals. While supplements can help you get the amount you need, you should first look to natural sources for your nutritional dose. Green vegetables are one of the best sources of nutrition. Let us share with you some healthy recipes using green vegetables.
Green vegetables are quite diverse and packed with essential nutrients, says clinical nutritionist Abhilasha V. Here are some of the most popular green vegetables.
• Spinach, rich in iron, vitamins A and K, and a good source of antioxidants.
• Broccoli contains a good amount of vitamin C and fiber.
• Kale is a nutritional powerhouse with vitamins A, K and C, and minerals such as copper and potassium.
• Lettuce is low in calories and a good source of vitamins A and K.
• Peas provide protein, fiber and essential nutrients such as vitamins K and C.
• Zucchini is low in calories and is a good source of vitamins A and C.
• Asparagus is packed with fiber and folic acid.
• Green beans are high in fiber, vitamins A and C, and a good source of plant compounds with antioxidant properties.
Why are green vegetables good for your health?
Green vegetables provide many health benefits due to their rich nutritional value. Here are some key benefits:
1. Heart health
Many green vegetables such as kale and spinach contain potassium and magnesium, which help lower blood pressure. They are also rich in fiber and promote cardiovascular health, says the expert.
2. Bone health
Vegetables 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 promotes digestion, helps prevent constipation and supports a healthy gut microbiome.
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4. Weight management
Because they are low in calories and high in fiber, green vegetables can aid in weight management by promoting feelings of fullness and reducing overall calorie intake.
5. Protection of eyesight
Green leafy vegetables like spinach and kale are rich in lutein and zeaxanthin: antioxidants that support eye health.
6. Regulation of blood sugar levels
The fiber in green vegetables slows down the absorption of sugar, which helps improve blood sugar control, says Abhilasha.
7. Immune system support
Vitamins such as C and A, found in green vegetables, play a role in supporting the immune system and helping the body fight disease.
Healthy recipes for green vegetables
With so many health benefits, it will be hard to say no to green vegetables. Here are some interesting recipes!
1. Mushrooms stuffed with spinach and feta
Ingredients
• 10 mushrooms
• 2 tablespoons of olive oil
• 2 cups chopped spinach
• 3/4 cup crumbled feta cheese
• Salt for flavor
Method
• Mix spinach with feta cheese.
• Fill the mushroom caps with the mixture.
• You can use olive oil and fry until the mushrooms are done. Then serve the delicious and nutritious dish as a starter.
2. Baby spinach and quinoa salad
Ingredients
• 3 cups 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 them.
• Mix it with cooked quinoa, cherry tomatoes and avocado. If you have lemon vinaigrette, you can add that too.
3. Broccoli Cheddar Soup
Ingredients
• One medium onion
• One garlic
• A cup of chopped broccoli
• Half a cup of grated cheddar
• Two cups of vegetable stock
• Salt to taste
Method
• Fry the onions and garlic, add chopped broccoli and vegetable stock.
• Simmer until the vegetables are tender and then mix.
• Stir in the grated cheddar, add salt and 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 cheese
• Half a cup of olive oil
• A handful of cherry tomatoes
Method
• Spiralize the zucchini into noodles.
• Mix it with homemade pesto made from basil, Parmesan cheese and olive oil.
• Top with cherry tomatoes for freshness.
These healthy recipes show the versatility of green vegetables.