An avocado contains twice the potassium of a banana, 10g of fiber, and is packed with vitamins E, K and B6
The color green denotes life, signifying growth, renewal and health. The word itself brings to mind phrases like green living, green thumb, green with envy. But none is heard (or dreaded) as much as, "Eat your greens." Foods of every color are abundant in nutrients, but calorie-for-calorie, green foods, whether leafy greens, green vegetables or fruit, seaweed, even 'green' supplements, are nutritional powerhouses.
Rich in minerals, namely magnesium, potassium and iron, greens also provide B vitamins, folate in particular, plus vitamins
Greens come packaged with layers of fiber. As a result, they're extremely low in calories and carbohydrate, and have minimal impact on blood glucose.
Green vegetables and fruit contain a host of antioxidants. Beta-carotene, lutein, and zeaxanthin protect our cells from damage and our eyes from age-related problems, such as macular degeneration. Cabbage, broccoli, and
Here's a nutritional profiles for some of our favorite green vegetables:
Key nutrients are folate (also known as folic acid), potassium and magnesium. Just a half-cup of cooked spinach provides 50 percent of the recommended daily amount of folate, one of the B vitamins. Folate is needed for a healthy nervous system, to prevent neural tube defects, and for the production of healthy blood cells. Magnesium, nicknamed the "anti-stress mineral," is vital for a healthy heart and for the proper use of calcium.
Often overlooked, the humble dandelion wins one of the top spots for nutritional value amongst leafy green vegetables. With more than double the vitamin A of spinach and turnip greens, it's also highest in thiamin and riboflavin, two important members of the B vitamin family. Vitamin A promotes the health of the lungs, eyes and skin.
A great source of vitamin C, 100g of kale provides 120mg of the powerful antioxidant. To compare, the same amount of spinach has only 28mg of vitamin C. Calcium is another one of kale's many virtues. Steamed kale effectively reduces cholesterol, even more so than raw kale.
Rich in potassium, a mineral necessary for healthy nerve and muscle functioning, bok choy also has lots of vitamin A. It keeps skin and eyes healthy and helps prevent cancer.
One of the most nutritious fruits, an avocado contains twice the potassium of a banana, 10g of fiber, and is packed with vitamins E, K and B6.
Another highly nutritious vegetable containing over 20 vitamins and minerals. One cup of raw broccoli is bursting with vitamins A and C. In addition to sulforaphane, which aids in increasing the levels of enzymes that block cancer, its indole-3 carbinol content helps balance hormones, thus providing defense against hormone-related cancers, including breast and prostate cancer, as well as PCOS, fibroids, and regulating the menstrual cycle.
This crispy vegetable is packed with beneficial nutrients, including vitamins
Other nutritious green vegetables and fruits include collard greens, cabbage, green bell peppers, zucchini, celery, artichoke, and green beans.
Eat at least one green vegetable with each meal, and aim for five servings a day.
Available at Amazon.com:
- Healthy Diet Can Help Ward Off Type 2 Diabetes
- Overcoming Insomnia: Lifestyle Changes, Medication, Psychotherapy Can Help
- Everybody Say Om: The Real Powers of Meditation
- Green Veggies and Fruit Pack a Big Nutritional Punch
- Many Mouthwash Claims Don't Hold Up
- Know Your Vitamins: Vitamin K
- Health Benefits of Tea
- Spring-cleaning Checklist for Your Health
- Fasting Can Have Many Benefits for the Body
- The Glycemic Index Explained
- Letting Go of Grudges Helps Your Health
- Health and Wellness With Doctor Oz
- Image Makeover Turning Coffee Into a Health Food
- Pick Blueberries for Brain Defense
- Tips to Manage Blood Sugar
- 5 Fats You Should Eat Every Day
- Does Money Buy Happiness?
- Vitamin Sources From A to K
- The Important Vitamin You May Be Forgetting
- Fill 'Er Up! Protein At Breakfast Impacts Satiety
- Preexisting Conditions Common in United States
- Talking to Teens About Marijuana: 9 Do's and Don'ts
- Break Habits That Harm the Heart
- The Pros of Probiotics: What's Good for the Belly Benefits the Brain
- Get Relief For Everyday Aches and Pains
- Seek Immediate Treatment at First Signs of Stroke
- Healthy Lifestyle Choices the Best Way to Minimize Cancer Risk
- Are Drugstore Blood-Pressure Machines Accurate?
- Get Over Your Childhood Eating Habits
- 5 Tricks That Make Your Dentist Happy
- Could You Have Bad Breath Today?
- Eat Less, Live Longer? Calorie Restriction May Boost Longevity
- How Much Protein Should I Eat?
- Are Eggs Good or Bad for You?
- Good Nutrition Vital to Maintain Healthy Immune System
- Guide to Weight Loss Success
- Eating-right Resolutions for Busy People
- Dieting Do's and Don'ts
- Secrets From the World's Healthiest Countries
- Your Cold-fighting Grocery List
- Why Stress Can Be Good for You
- Living-Donor Transplants Are Becoming More Common
- 7 Ways to Beat the Winter Blues Today
- The Dangers of Type D Personality
- Become an Imperfectionist
- 5 Daily Habits for a Healthier You
- Are Germ-killing Products Harming Your Health?
- Get a Step Ahead of Flu Season
- Healthy Lifestyle Changes You Can Make Right Now
- Good Health Is A Sound Investment
- Mushrooms Have Medicinal As Well As Culinary Value
- Healthy Snacks for Energy
- Power Up with Hidden 'Superfoods'
- Strong Relationships Are Good For Your Health
- For Help With Medical Bills Cut a Deal With the Doctor
- Are You Overdosing on Dairy?
- How to Keep Your Teeth Healthy at Any Age
- How the Dentist Helps Your Heart
- Why Stress Can Be Good for You
- The Obesity - Cancer Connection
- The Far Reach of Fast Food
- Skip the Eggnog: These Holiday Foods Are Good For You
- Looking for the Mark of the Mediterranean Diet
- 12 Steps to Healthy Holidays
- Why Power Naps at Work Are Catching On
- Enjoy the Holidays Without Piling on the Pounds
- The Benefits of Indulgence
- The Best Way to Kill Germs
- Best Cold-buster Strategies
- Gift Giving Made Healthy
- Managing Dental Phobia
- Is the Bedbug Threat Real?
- 10 Ways to Stay Healthy During Holiday Travel
- Junk Food Addiction Is All Too Real
- Cranberries: Our Holiday Season's Sparkling Gem
- Foods that Fuel the Immune System
- Powerful Nutrition for Strong Bones
- Bone Up On Bone Health
- Music Only Path to Movement for Some People With Motor Disorders
- Counterfeit Medicines: Health and Harm
- FDA Cracks Down on Caffeine-Charged Alcoholic Drinks
- Fruit and Vegetables: Americans Fall Short
- How to Properly Eat Your Veggies
- Healthy Eating Tips for a Busy Lifestyle
- Top 10 Surprising Facts About Smiling
- Bad Habits That Are Good for You
- How to Decipher Product Labels
- New Applications Turning Cell Phones Into Medical Devices
- The Virtual Therapist Will See You Now
- New Findings Turning Coffee Into A 'Health Food'
- Food Allergies: When Food Bites Back
- Healthy Hot Drinks Avoid Caffeine and Sugar
- Have Glowing Skin for All Seasons
- Best Health Advice I Ever Got
- The Serious Hazards of Soda
- How to Turn Setbacks into Bounce-backs
- Stay Healthy When Everyone Else Is Sick
- How Personality Affects Your Health
- A Sensitive Issue: Salt Restriction
- Would Your Kitchen Pass a Restaurant Inspection?
- Should I Stop Taking B12 Supplements?
- Tap Water Toxins: Fact or Fiction?
- Love Your Liver: Natural Liver Support
- Healthy Eating Guide to Cereal
- Load Up On Vitamin C
- Vitamins That Keep Your Brain Young
- 5 Superfoods You're Not Eating
- Boost Dental Health with Honey and Agave Syrup
- Oral Health Sweet Shocker
Copyright © 2011 NATURALLY SAVVY DISTRIBUTED BY TRIBUNE MEDIA SERVICES, INC.