Eating green and healthy is not boring as some may feel. There are huge varieties of greens to include in your diet as it is or combined with one, two, or even more healthy foods too.
Consuming fruits, vegetables, and other green food has long been associated with reduced risk of many negative health conditions and lifestyle-related problems. Here’s the ultimate healthy and green food list that you can always go back to whenever you need a reference.
Your parents might have told you since you were young to eat vegetables to grow healthy and strong, and they were not wrong. It could be that vegetables are not appetizing for some because of its not-so-friendly taste but there are lots of ways to make your vegetable dish inviting for you and your kid’s palate. Knowing about the health benefits of some common vegetables found in your kitchen would make you want to eat and live a healthier lifestyle.
Green Leafy Vegetables
According to Jill Nussinow, MS, RD, and a culinary educator, green leafy vegetables are the No.1 food that you can regularly eat to help with the improvement of your health because green veggies contain lots of fiber with vitamins, minerals, and other plant-based substances that help prevent heart disease, diabetes, and possibly cancer.
What is not to love with artichokes? Aside from its delicious taste, this superfood also gives a lot of health benefits such as antioxidants, dietary fiber, brain and cognitive benefits, and much more.
Not only is asparagus rich in vitamins and minerals but it is also good for diet and helps with weight-loss. Asparagus also contains high levels of amino acid that help in flushing out excess fluids and salt in our body that might result in preventing urinary tract infection or UTI.
Aubergines or eggplant is a type of berry so it is technically a fruit but it is used as a vegetable. There are many varieties of aubergine and it is a good choice for salad and stews because it is full of vitamins, minerals, and dietary fiber that help lowers the body’s cholesterol and weight.
Broccoli is part of the cruciferous vegetable family that supplies the body with lots of health benefits. It is said that many studies suggested that eating broccoli can help in decreasing the risk of obesity, diabetes, heart disease and help promotes healthy hair and complexion, increases energy, and lowers weight.
As little as Brussels sprouts might be in size, its benefits are the complete opposite. This veggie contains a high level of vitamins A and C, folic acid, and dietary fiber, and also helps in preventing colon and stomach cancer.
Another vegetable that makes it into the cruciferous family is the cabbage. You will feel like a winner with this veggie because not only is cabbage cheap, but, it can also be used to treat headaches, stomach ulcers, obesity, arthritis, and a lot more.
Carrots are root vegetables that may vary from colors but are more famous for its orange color. This vegetable is good for the skin, improves vision and digestion, and boosts the body’s immune system.
Eating cauliflower is good when you are on a diet as it contains a lot of minerals and vitamins that would make your body fit and strong. There are many recipes and dish that you can come up with cauliflower and it could also be consumed while raw.
Celery is a low-calorie snack that is famous for its crunchy stalks. It is believed that celery can benefit the cardiovascular system and digestive tract, and its seeds are used to help relieve pain.
Also known as zucchini, courgette comes from the same family as cucumber, melon, and squash. Courgette is also the most famous in the squash family because of its versatility, tenderness and easiness to cook.
Leeks are famous for flavoring. Aside from its contribution in cooking, leeks are proven to have the compound that supports heart and blood supply system.
This leafy green vegetable is known for its crispiness and that makes lettuces a good fit for salads. Lettuce has very low calorie and is an excellent source of Vitamin A that contains powerful antioxidants.
Kale is considered to be the king of all the super healthy green vegetables according to Authority Nutrition. Eating a single cup of raw kale in your diet already includes vitamins A, K, C, B6 and numerous minerals as well. Kale is very high in nutrients and low in calories that is why it is one of the most nutritious vegetables in the planet.
Mushrooms are categorized as a vegetable in the world of food though they are not really a plant; rather, mushrooms belong to the fungi kingdom. It is believed that consuming mushrooms decreases the risk of having lifestyle-related health conditions such as heart disease. Be careful though on what type of mushroom you are going to eat because some of them are poisonous.
Onions are known to bring people to tears but these humble onions also serve as a medicine and are used to add flavor to lots of dishes.
A cup of bell pepper only contains less than 50 calories and would be enough for your daily dose of vitamin C and vitamin A. Bell peppers also contain beta-carotene which also helps protect the body from free radicals.
Chili peppers are commonly used for spices in various dishes and sauces. They are rich in lots of vitamins and minerals but since it is only used in small amounts, its contribution is limited in every meal.
Radishes might be mistaken for carrots if not for its color, which could be white, purple, red, or black. This veggie could be eaten raw, cooked, or pickled and benefits the body by preventing various ailments such as jaundice and urinary disorders.
Popeye gets his super strength from eating spinach and this might not be too far from reality as spinach is loaded with tons of nutrients that include low calories. As a dark leafy vegetable, spinach is important for the bone’s health, hair and skin, and provides iron, protein, minerals, and vegetables.
Also called green onions or scallions, spring onions are harvested before the bulb could have the chance to swell. Used in various dishes, spring onions have the similar flavor with onions but is milder compared to it.
Pumpkins have become a symbol of Halloween or sometimes, Thanksgiving but also consuming this vegetable and including it in your diet is a good choice as it contains minerals such as potassium that gives positive effects on the body’s blood pressure.
Peas might be small and cheap but it is a superfood when it comes to health benefits. This veggie is high in everything except for fats and helps in keeping the immune system strong, gives high energy, and is said to be anti-aging as well.
Fruits are mostly the sweet or sour fleshy product of a tree or other plants that contain seed. They are easy to prepare and can be eaten plainly.
Grapes contain powerful antioxidants and have the ability to treat indigestion and constipation. It is also one of the most popular fruit snacks.
Apple is a perfect snack in between meals because it is delicious and fulfilling. Antioxidants found in apples may help reduce the risk of developing cancer and heart diseases.
Avocados are high in fiber and vitamin C. Unlike other fruits, they are loaded with healthy fats instead of carbs.
Blueberries are famous for being made into desserts such as blueberry cheesecake. A recent study discovered that concentrated blueberry juice improves brain function in older people.
Oranges are well known for containing vitamin C but they are also high in fiber and antioxidants. It contains less than 100 calories and doesn’t contain fat. It is also one of the most famous fruit juice that we drink up to this day.
One of the most famous fruit snack One of the best sources of potassium are bananas.
Cucumbers are more than 92% water. It also contains the important nail health-promoting mineral called silica.
Strawberries are famous into being made as a jam and contain low calorie and carbs. Interesting facts are strawberry is not an actual berry and they are also the only fruit that grows seed on the outside.
Lemon is a good source of vitamin C. Drinking warm lemon water can help aid your body’s digestion because lemon contains citric acid.
Mangoes are famous as the king of fruits not just because of its taste and looks but because of its health benefits including cancer prevention and strengthening of the immune system.
Eating 2 to 3 kiwis a day reduces the potential of getting blood clots. This fuzzy brown fruit has small black seeds that are edible. However, some may experience diarrhea, especially after excessive consumption because of the natural laxative effects of kiwi.
Melon, also known as cantaloupe, helps in fighting dehydration with its high water and electrolyte content. It also contains antioxidant zeaxanthin which filters out harmful blue light rays and acts as protection for better eye health.
Also popular being a made into juices, pineapples are also rich in fiber and vitamin C. They also contain copper which is an enzyme necessary for the formation of healthy red blood cells.
Studies have shown that consumption of stone fruits such as plums helps in fighting metabolic syndrome, due to the presence of bioactive compounds. A research has also demonstrated that regular consumption of dried plums helps in the restoration of bone density that has already been lost due to aging.
Tomatoes are also being used as an ingredient for some food recipes. It contains a high level of lycopene which is being used in some facial cleansers because it is good for the skin. They also contain Vitamin K and a good amount of calcium. A miniature version of tomatoes is called cherry tomatoes which are equally as nutritious.
Nuts & Seeds
Loaded with antioxidants, almonds are also low in carbs but high in healthy fats. They also have a good amount of magnesium which helps reduce blood pressure problems. Almonds also have as much calcium as milk and can lower cholesterol levels.
They are from the flax plants which are used to make linen products. Flax seeds have numerous benefits including being a good source of fiber and protein.
Macadamia nuts do not contain cholesterol and a rich source of Vitamin A, protein, and iron. It’s also one of the famous nuts that are used sweets like chocolates.
Pumpkin seeds are great for immune system. It contains omega-3 fatty acids and zinc and is also a great snack to enjoy.
Sunflower seeds contain nutrients that promote cardiovascular health – vitamin E and folate. They are also often enjoyed as a snack or as food for different types of birds.
They say that walnuts may be the king of all nuts because they boost your health even with small amount of consumption.It also contains ellagic acid, a cancer-fighting antioxidant. It has also been reported that eating walnuts can slow prostate tumors significantly.
Sesame seeds could not only be eaten roasted or toasted, they are also often mixed with different kinds of recipes. While it may seem small, it is actually an excellent source of copper which is important in the formation of connective tissues in the body.
Whole Grains are packed with protein, fiber, antioxidants and a whole lot more nutrients that has been shown to reduce the risks of developing heart diseases, obesity, and cancer. Eating a variety of grains makes your meal interesting. Here’s the list of some of the whole grains you can choose from.
- Brown rice
- Whole-wheat bread, crackers, or pasta
The world supplies us with a great number of different types of foods. The majority of these foods are packed with nutrients that are essential to your health. Whenever you want to go grocery shopping, you can always go back to this list of greens to include in your diet for reference.