Greens and leafy vegetables containing. Green leafy vegetables slow metabolism and prolong life

So, leafy vegetables primarily include vegetables that are grown exclusively for the sake of leaves (lettuce, spinach), used mainly as one of the main components of the finished dish; also in this category there are vegetables from other categories (for example, root vegetables, pumpkin), in which, in addition to another part of the plant (for example, bulbs, tubers), leaves are also eaten, and spicy plants, whose leaves are used to give a savory taste fresh.

To true leafy vegetables include the following vegetables:

• Salad (lettuce)
• Watercress
• Purslane (dandur)
• Spinach (garden spinach)
• Sorrel
• Chard (leaf beet)
• Nettle
• Quinoa
• Endive (chicory salad)
• Mustard leaf
• Cucumber herb (borage, borage)
• fennel vegetable
• Radicchio (radicchio, escariole, Italian chicory)
• Chinese spinach (tricolor amaranth)
• Water Spinach (Ipomoea water)
• Bok choy (stalked cabbage, pak choy, mustard cabbage, Chinese collard greens)
• Kale (grunkol, kale, brauncol, brunkol, green kale)
• Arugula (arugula, sowing caterpillar, sowing indau, sowing eruca)

• scorzonera (Spanish goat, black root, sweet Spanish root)
• daikon (Japanese radish, white Chinese radish, bailobo, muli, sweet radish, white radish)

Leafy vegetables are a storehouse of vitamins and microelements, and dark green leafy vegetables are the champions in this regard among all vegetables. They contain the most important minerals (potassium, magnesium, iron, calcium) and vitamins K, C, E, B vitamins, beta-carotene, omega-3 fatty acids, lutein.

Leafy vegetables consumed regularly stimulate digestion, regulate the work endocrine system, cleanse the blood vessels and liver, reduce the risk of chronic diseases contribute to the reduction and normalization of weight. The mechanism for weight loss is as follows: Green vegetables are low in carbohydrates (few calories) and high in fiber; fiber, due to the volume and slow digestion, provides a long-lasting feeling of satiety.

A bit of botany

1. Salad (lettuce)-genus Lettuce of the family Astrovye order Astrotsvetny class Dicotyledonous department Flowering. Lettuce is an annual plant cultivated everywhere. There are 2 varieties of lettuce: leaf and head lettuce, each of which is represented by many varieties. One of them - Roman lettuce (romaine lettuce) has very loose heads.
2. Watercress- the genus Klopovnik of the Cabbage order Cabbage-flowered class Dicotyledonous department Flowering. An annual or biennial plant up to 60 cm high, known in Ancient Egypt, Rome and Greece. Glycosides give the leaves a specific bitter spicy taste.
3. leaf celery, stem celery- the genus Celery of the Umbelliferae order Umbelliferous class Dicotyledonous department Flowering. Cold-resistant moisture-loving biennial plant, reaching a height of up to 1 meter, with a thickened root.
4. spinach- the genus Spinach of the Amaranth family of the order Carnation flowers of the class Dicotyledons of the Flowering department. Spinach is an annual herbaceous plant, especially popular in China, which accounts for the lion's share of the annual crop.
5. Chinese spinach- the genus Amaranth of the Amaranth family of the order Carnation flowers of the Dicotyledonous class of the Flowering department. It is a herbaceous annual plant, 50-90 cm tall. Grown in tropical Africa and Indochina.
6. Sorrel- the genus Sorrel of the Buckwheat family of the order Carnation flowers of the Dicotyledonous class of the Flowering department. In the food industry and medicine, sorrel (common sorrel) and horse sorrel are most often used. Both are perennial herbs, up to 1-1.5 meters high. Sorrel leaves have a characteristic sour taste.
7. Chard- the genus Beetroot of the subfamily Marev family Amaranth order Clove-flowered class Dicotyledonous department Flowering. Chard is a leaf subspecies of the beet, a close relative of the table, sugar and fodder beets. The leaves and stems of chard are similar to spinach.
8. Endive, radicchio- the genus Chicory of the family Asteraceae order Astroflower class Dicotyledonous department Flowering. Endive is a species of the genus Chicory, there are curly (cut-leaved) and broad-leaved (scarol) endive. Radicchio is a salad variety of common chicory, the same one whose rhizome is used as a surrogate for coffee. The radicchio plant looks like a cabbage.
9. Arugula- the genus Indau of the Cabbage order Cabbage class Dicotyledons of the Flowering department. Rucola is an annual plant with a straight, branched stem up to 40 cm high and dissected lower leaves. Arugula, as a vegetable, is closely associated with Italian cuisine.
10. Purslane- the genus Purslane of the family Buckwheat order Clove-flowered class Dicotyledonous department Flowering. Purslane is a small annual succulent plant with a branched stem, up to 30 cm long, elongated fleshy oval leaves and yellow flowers.
11. Nettle- a genus of nettles of the family nettles of the order Rosaceae, a class of dicotyledons of the Flowering department. Nettle, which grows everywhere in Russia, is nettle dioica - a perennial plant with leaves and stems covered with burning hairs. Valuable food, medicinal and fodder plant.
12. Quinoa- the genus Quinoa of the Amaranth family of the order Carnation flowers of the Dicotyledonous class of the Flowering department. Orchard quinoa (a cultivated species of quinoa used for food) is a productive, drought-resistant annual plant with oval leaves and an upright stem.
13. Parsley leafy - the genus Parsley of the Umbelliferae order Umbelliferous class Dicotyledonous department Flowering. Cold-resistant biennial herbaceous plant (rarely annual), moisture-loving, native to the Mediterranean coast.
14. Kale, bok choy, kai lan, tah tsoi, mizuna, portuguese cabbage, mustard leaf- the genus Cabbage of the Cabbage family of the Cabbage order of the class Dicotyledons of the Flowering department. Mustard is a cold-resistant, drought-resistant plant, one of the most important oilseeds. Traditionally, the seeds of the plant are used to teach the oil and seasoning. In leaf varieties of mustard, young leaves are used for food. Kale has green or purple curly leaves that do not form a head. Bok choy also does not form heads, instead having ugly leaves on thick stems. Portuguese cabbage is famous for its traditional Portuguese soup. Kai-lan is a small plant that is harvested whole and cooked like asparagus. Tatsoi and mizuna are eaten as a green salad, these vegetables also do not form a head.
15. borage grass- the genus Borage of the Borage family of the order Lamiaceae of the Dicotyledonous class of the Flowering department. Cucumber grass is an annual herbaceous plant with an upright stem branched at the top up to 1 meter high, oval rather large leaves. Stems and leaves are covered with coarse hairs. It is grown as a vegetable in Europe.
16. Fennel- the genus Fennel of the Umbelliferae order Umbelliferous cash desk dicotyledonous department Flowering. Outwardly, the plant looks like dill. Unlike dill, fennel has cylindrical seeds and lighter long leaves. Fennel smells and tastes like a sweet mixture of dill and anise.
17. water spinach- the genus Ipomoea of ​​the family Binding order Solanaceae of the class Dicotyledons of the department Flowering. A semi-aquatic annual or perennial herb native to the Asian tropics. Young shoots, reminiscent of spinach in taste, are harvested for 3-8 months. A popular summer vegetable in China.

Application of leafy vegetables

Leaves watercress, which have a spicy tart-bitter taste reminiscent of radish, are used in the preparation of various dishes (soups, salads, main courses, gravy) to give a spicy taste.

Watercress is valued and how medicinal plant, which has a diuretic, antimicrobial, antiscorbutic effect. Watercress stimulates the appetite and improves digestion. Ointment based on watercress folk medicine used for scabies and for wound healing.

Leaves leaf parsley have a characteristic taste and aroma, they are used in fresh in salads and as a spicy addition to the first and second courses. As a medicinal raw material, parsley seeds are used, which have a diuretic and choleretic effect.

Greens leaf and stem celery, which have a pronounced specific taste, are used to prepare salads, first and second courses, sauces and seasonings, vegetable juices. Celery is an aphrodisiac. Its use is useful for kidney diseases and poor appetite.

Spinach used in food all over the world. Young spinach leaves can be added to a salad, coarser leaves should be stewed, boiled in a small amount of water (no more than 8 minutes), and fried.

Spinach is one of the most nutrient-dense vegetables. Its leaves contain a lot of protein, organic fatty acids, many vitamins, calcium, iron, magnesium, iodine, manganese, selenium and other minerals. However, we must remember that spinach leaves lose most of their vitamins after 8 days of storage in the refrigerator.

Spinach contains a lot of oxalic acid, especially in older leaves. For this reason, it is not recommended for frequent baby food as well as people with diseases of the liver, kidneys, gallbladder and duodenum. In order to neutralize the oxalic acid, a little milk or cream should be added during the heat treatment of spinach.

Spinach is able to slow down the aging process, it protects eyesight, improves digestion, blood formation, the activity of the nervous system, and serves as a prevention of hypertension and gastric diseases.

young leaves Chinese spinach, slightly reminiscent of the taste of an artichoke, eaten raw in a salad, coarser and larger leaves are stewed or boiled for two minutes, added to soups and sauces.

Leaves sorrel used for salads, cabbage soup, soups, as a filling for pies. Sorrel contains a lot of vitamin C, it was previously used as an antiscorbutic agent. Eating raw leaves improves digestion. As medicinal raw materials, different parts of horse sorrel are harvested; this plant is used in the treatment of a number of diseases (eg hypertension, constipation, stomach ulcers).

Young leaves and stalks of chard are mostly eaten raw in a salad, hot dishes (eg soup, cabbage rolls) can be prepared. Chard useful in obesity, nephrolithiasis, diabetes, anemia, to strengthen the heart.

nettle used to prepare salads, soups, cabbage soup, sauces, stuffing for pies, as well as salt and sour. Young tender inflorescences are brewed into tea, dried.

Nettle has long been used in Russia as food for humans, farm animals (of course, after a certain treatment that removes the pungency) and as a medicinal plant. Shchi is cooked from young shoots and leaves of nettle. Nettle contains a lot of protein, fiber and vitamin C. Nettle is a multivitamin vegetable that is good for hypovitaminosis and to improve digestion.

Medicinal raw materials are the leaves of stinging nettle. The liquid extract is used to stop internal bleeding. Nettle leaf is a part of many herbal preparations: hemostatic, renal, gastric, vitamin. Decoction of nettle leaves - recognized cosmetic product from hair loss and dandruff; Nettle is an ingredient in herbal shampoos.

Quinoa has long been used in Russia for food, and even specially grown. Previously, its leaves were used as food fresh and boiled, stewed, porridge was cooked from the seeds of the plant to taste reminiscent of buckwheat. Quinoa was added to the composition of flour to reduce its consumption during baking and improve the nutritional value of baked goods. Fresh shoots and leaves of quinoa do not have a pronounced taste and smell. Therefore, when adding it to a dish, its nutritional value increases, and the taste does not change. Now, the quinoa is practically not used; garden quinoa leaves are sometimes put in salads.

The swan contains a lot of protein, vitamins and mineral salts. The use of quinoa increases immunity, improves heart activity, strengthens blood vessels, and has an anti-inflammatory effect in diseases of the gastrointestinal tract.

Leaves radicchio and endive have a bitter taste, they are used in green salads and hot dishes. Both vegetables are extremely popular in Europe.

At purslane raw or boiled young shoots and leaves are eaten. Salads, side dishes, soups are prepared from them, pickled and salted. The plant accumulates many nutrients in the leaves: proteins, sugars, fatty acids, vitamins (a lot of A, E, C, PP), macro- and microelements, as well as other valuable substances. Purslane improves liver and kidney function, lowers blood sugar levels.

Young mustard leaves rich in vitamin C, they are used fresh in salads and as a side dish. The inhabitants of the Middle Kingdom salt and pickle the young shoots of this plant.

Rich, slightly bitter, specific taste arugula makes it a desirable ingredient in salads. Arugula leaves are added to pasta, meat and vegetable dishes. Arugula has a diuretic and antibacterial effect, improves digestion.

borage grass the aroma resembles cucumber, and the taste is cucumber with a slight hint of onion. The leaves are used fresh for food, adding to salads, sauces, side dishes, cold soups, to add spice to fish and meat. The oil extracted from the roots is used as a spice. Fresh or candied flowers are also eaten.

Cucumber grass has an anti-inflammatory effect, helps with pain in the joints and muscles, improves metabolism, reduces irritability and nervousness.

vegetable fennel has a thickened stem, which is called in cooking either a head of cabbage or an onion. This stalk is stewed, fried, added to salad, added to soup. Vegetable and common fennel greens are added to salads, vegetable soups, fish and meat dishes. The stems are pimented in pickling cucumbers.

Fennel - medicinal plant used in both official and folk medicine. It has a choleretic, carminative, laxative, antispasmodic effect.

bok choy- a popular vegetable in China, Japan and Korea. Bok choy is pickled, steamed, added to soup. Bok choy is a dietary vegetable that is low in carbohydrates (2.2 grams) but rich in fiber, protein (1.5 grams), calcium, iron, sodium, and magnesium.

Leaves kale become tastier after freezing, they are eaten raw and after heat treatment as part of various dishes. Kale boasts a high content of vitamins C, K and calcium. Kale has anti-inflammatory and antioxidant effects and helps the body eliminate toxins.

Onion vegetables are used to add spice to salads and hot dishes. The leaves of spicy vegetables give the dish a special spicy flavor. The leaves of rhizomatous, root and tuber vegetable crops are used in fresh salads as vitamin greens.

A diet rich in dark green leafy vegetables can provide many benefits to the body, including reducing the risk of obesity, cardiovascular diseases, high blood pressure and mental disorders ().

Here is a list of the 14 healthiest green leafy vegetables to include in your diet.

1. Curly cabbage

Kale is considered one of the most nutritious vegetables on the planet due to its numerous vitamins, minerals and antioxidants.

For example, one 67 gram serving of raw kale contains 684% of the recommended daily allowance consumption (RDI) of vitamin K, 206% of the RDI for vitamin A and 134% of the RDI ().

It also contains antioxidants such as lutein, carotenoids and beta-carotene, which prevent diseases caused by oxidative stress ().

To get the most out of eating kale, it's best to eat it raw, as cooking can decrease its nutritional profile ().

Summary:

Kale is rich in minerals, antioxidants, and vitamins, especially vitamins A, C, and K. It is best eaten raw for the most benefits, as cooking reduces the nutritional profile of vegetables.

2. Microgreens

Microgreens are young shoots of vegetable and herb seeds. They are usually 2.5-7.5 cm long.

They have often been used as a garnish or decoration since the 1980s, but they have many more uses.

Despite their small size, they are full of color, flavor and nutrients. In fact, one study found that microgreens have 40 times more nutrients than their mature counterparts. Some of these nutrients include vitamins C, E and K ().

Microgreens can be grown at home all year round, making them an easily accessible product.

Summary:

Microgreens are young shoots of vegetable or herb seeds that have been popular since the 1980s. They are tasty and rich in nutrients such as vitamins C, E and K. What's more, they can be grown all year round.

3. Broccoli

Broccoli is part of the cabbage family. This green vegetable has a large flower head as well as a stem, making it similar in structure to a cauliflower.

This vegetable is rich in nutrients - a 91-gram serving of raw broccoli provides 135% and 116% of the RDI for vitamins C and K, respectively. It is also an excellent source of calcium, folic acid and phosphorus ().

Of all the vegetables in the cabbage family, broccoli is rich in the plant compound sulforaphane, which can improve your gut bacterial flora and reduce your risk of cancer and heart disease ().

Summary:

Broccoli is part of the cabbage family and contains several nutrients, including the plant compound sulforaphane, which can reduce your risk of heart disease and cancer, and improve your gut microflora and even autism symptoms.

4. Leafy cabbage

Leaf cabbage also belongs to the cabbage family and is related to curly cabbage and. It has slightly bitter dense leaves that are similar in texture to regular cabbage.

Kale is a good source of calcium and vitamins A, B9 (folic acid), and C. Among other green leafy vegetables, it is also one of the best sources of vitamin K. In fact, one 190-gram serving of cooked kale contains 1,045% of the RDI for vitamin K ( ).

Vitamin K is known for its role in blood clotting. In addition, more research is being done regarding its ability to improve bone health ().

One study that looked at 72,327 women aged 38-63 found that those with vitamin K intakes below 109 mcg per day had a significantly increased risk of hip fractures, indicating a link between this vitamin and bone health ( ) .

Summary:

Leafy cabbage has dense leaves and is bitter in taste. It is one of the best sources of vitamin K and may reduce the risk of blood clots and promote healthy bones.

5. Spinach

Spinach is a popular green leafy vegetable that is easily incorporated into a variety of dishes, including soups, sauces, smoothies, and salads.

Its nutritional profile is impressive - one 30-gram serving of raw spinach contains 181% of the RDI for vitamin K, 56% of the RDI for vitamin A, and 13% of the RDI ().

It is also rich in folic acid, which plays a key role in the production of red blood cells and the prevention of neural tube defects during pregnancy ().

One study looking at spina bifida (incomplete closure of the neural tube) found that one of the most preventable risk factors for this condition was low folic acid intake during the first trimester of pregnancy ().

Along with taking a prenatal vitamin, eating spinach is a great way to increase your folic acid intake during pregnancy.

Summary:

Spinach is a popular green leafy vegetable that can be used in a variety of ways. It is an excellent source of folic acid, which may prevent neural tube defects such as spina bifida during pregnancy.

6. Cabbage

Cabbage consists of clusters of dense leaves that are colored in green, white and purple hues.

It belongs to the plant genus Cabbage (lat. Brassica), along with Brussels sprouts, kale and broccoli ().

Vegetables in this plant family contain glucosinolate, which gives them a bitter taste.

Animal studies have shown that foods containing this substance may have anti-cancer properties, especially in relation to lung and esophageal cancer (,).

Others useful property cabbage is that it can be fermented and turned into cabbage, which has numerous health benefits, such as improving your digestion and supporting your immune system. It can even help you lose weight ( , , , ).

Summary:

Cabbage has dense leaves and different colors. It can prevent cancer and can be made into sauerkraut, which has additional health benefits.

7. Beet tops

Since the Middle Ages, beets have been considered beneficial for health.

Indeed, it has an impressive nutrient profile, but while commonly used in a variety of dishes, the leaves are often overlooked.

This is unfortunate considering they are edible and rich in potassium, calcium, riboflavin, fiber, and vitamins A and K. A 144-gram serving of cooked beet greens provides 220% of the RDI for vitamin A, 37% of the RDI for potassium, and 17% of the RDI for fiber ( ).

Beet greens can be added to salads, soups, or fried and eaten as a side dish.

Summary:

Beet greens are the edible green beet leaves. They are full of nutrients, including antioxidants, that can support eye health.

8. Common watercress (watercress)

Watercress is an aquatic plant in the Cabbage family and thus similar to arugula and other mustard greens.

She is known for her healing properties and has been used medicinally for centuries.

Research has shown that watercress extract is beneficial in targeting cancer stem cells and impairs cancer cell reproduction and invasion ( , ).

With its bitter and slightly spicy taste, watercress is a great addition to neutral-tasting foods.

Summary:

Watercress has been used medicinally for centuries. Some studies have shown that watercress may be helpful in treating cancer.

9. Romaine lettuce (romaine lettuce)

Roman lettuce (romaine, romaine, romano, romaine) is a common green leafy vegetable with strong, dark leaves with a hard center.

It has a crunchy texture and is a popular salad dressing, especially in Caesar salad.

This is a good source of vitamins A and K - one 47 gram serving provides the body with 82% and 60% of the RDI in these vitamins, respectively ().

Moreover, studies have shown that water intake from liquids, vegetables and fruits plays an important role in reducing excess body weight ().

So with only 8 calories and 45 grams of water per serving, romaine lettuce can be a great addition to a healthy diet if you're trying to lose weight ().

Summary:

Roman lettuce is a popular vegetable that can be found in many salads. It is full of water and fiber, making it a great weight loss product. It is also rich in vitamins A and K.

10. Swiss chard

Swiss chard has dark green, thick-stemmed leaves that are red, white, yellow, or green. It is often used in Mediterranean cuisine and belongs to the same family as beets and spinach.

It has an earthy taste and is rich in minerals and vitamins such as potassium, manganese and vitamins A, C and K ().

In two small studies in diabetic rats, oral administration syringic acid improved blood sugar levels for 30 days ( , ).

However, it is important to note that these were minor animal studies and that there are no human studies to support the claim that syringic acid can help control blood sugar levels.

Try adding all parts of Swiss chard to dishes like soups, tacos, or casserole.

Summary:

Swiss chard is rich in color and often included in Mediterranean cuisine. It contains a flavonoid called syringic acid, which may be helpful in lowering blood sugar levels. However, there are no human studies on its effectiveness.

11. Arugula (Arugula)

Arugula is a green leafy vegetable in the Brassicaceae family that goes by many different names such as Caterpillar, Indau Sat, or Eruka Sat.

It has a slightly peppery flavor and small leaves that can be easily included in salads or used as a side dish. It can also be used in cosmetic purposes and as medicine ().

Like other green leafy vegetables, it is rich in nutrients such as vitamins A, B9 and K ().

It is also one of the best sources of dietary nitrates, compounds that are converted to nitric oxide in your body.

Although the benefits of nitrates are debated, some studies have found that they can help increase circulation and reduce blood pressure due to the expansion of blood vessels ().

Summary:

Arugula is a green leafy vegetable that goes by several different names. It is rich in vitamins and natural nitrates, which can help reduce blood pressure and improve blood flow.

12. Endive

Endive belongs to the Chicory family. It is less well known than other green leafy vegetables, possibly because it is difficult to grow.

It is curly, crunchy in texture, and has a nutty and slightly bitter taste. It can be eaten raw or cooked.

Just a 25 gram serving of raw endive leaves contains 72% of the RDI for vitamin K, 11% of the RDI for vitamin A, and 9% of the RDI for folic acid ().

It is also a good source of kaempferol, an antioxidant that has been shown in test-tube studies to reduce inflammation and inhibit the growth of cancer cells ( , ).

Summary:

Endive is a lesser known green leafy vegetable. It contains several nutrients, including the antioxidant kaempferol, which may reduce the growth of cancer cells.

13. Bok Choy

Bok choy is a type of Chinese cabbage.

It has thick, dark green leaves that make a great addition to soups and stir-fries.

Bok choy is one of the few leafy green vegetables that contain the mineral. Selenium plays an important role in cognitive function, immunity and cancer prevention ().

In addition, selenium is important for proper function thyroid gland. This gland is located on the neck and produces hormones that play a key role in metabolism ().

An observational study has linked low selenium levels to thyroid disorders such as hypothyroidism, autoimmune thyroiditis and enlargement of the thyroid gland ().

Summary:

Bok Choy is popular in China and is often used in soups and stir-fries. It is one of the only green vegetables that contains selenium, which benefits your brain and thyroid health, as well as boosting your immune system and protecting against cancer.

14. Turnip tops

Turnip tops are turnip greens, which are a root crop similar to.

These green leaves contain more nutrients than the turnip root itself, including calcium, manganese, folic acid, and vitamins A, C, and K ().

They have a strong and spicy flavor and are often eaten cooked rather than raw.

Turnip is considered a cruciferous vegetable that has been shown to reduce the risk of diseases such as cardiovascular disease, cancer, inflammation, and atherosclerosis ( , , ).

Turnip greens also contain several antioxidants, including gluconasturtin, glucotropaolin, quercetin, myricetin, and beta-carotene, which play a role in reducing stress in your body ().

Turnip greens can be used as a substitute for kale or spinach in most recipes.

Summary:

Turnip is a cruciferous vegetable whose roots and leaves are edible. Studies have shown that turnip greens can reduce stress in the body and the risk of developing cardiovascular disease, cancer, atherosclerosis, and inflammation.

Summarize

• Green leafy vegetables are rich in important and powerful nutrients that are critical to good health.
• Luckily, many leafy green vegetables can be found all year round and can easily be incorporated into your meals.
• To get the many impressive health benefits of leafy greens, be sure to include the variety of vegetables on this list in your diet.

With numerous health benefits, green leafy vegetables are great for a healthy weight loss program. These vegetables are truly unique in nature.

But what are the most useful and effective green vegetables for weight loss?

It seems to me that it is very difficult to separate them according to their benefits in losing weight. Not to mention the health benefits.

After all, they are all filled with nutrients, vitamins, antioxidants and elements. They have a super cleansing effect. This suggests that they can easily cope with the most harmful toxins and toxins that make us gain weight.

Were our ancestors wrong?

After all, almost half of their diet consisted of vegetables, including green leafy ones. Often, going hunting, they could not catch prey and were content with the fact that they had to feast on healthy vegetables, sometimes berries or root crops.

Why are they so good? …

Here are some of the top benefits of green vegetables:

• Natural weight loss. Known for being high in fiber and low in carbs, green leafy vegetables are one of the coolest foods you can include in your diet. Due to their high fiber content, greens are slow to digest, helping you feel fuller. This is a great way to lose weight or maintain your current weight.
• Powerful source of health. Leafy greens help reduce the risk of certain diseases, including type 2 diabetes, high blood pressure, arthritis, and even cancer. Green vegetables help regulate blood clotting, reduce heart and vascular disease, reduce inflammation, and help improve memory and vision. They support the health of the rectum.
• Strong source of vitamins. Greens are rich in vitamins and minerals. They will fill your body with almost everything you need for normal life. For example, many green leafy vegetables contain beta-carotene. They are also rich in folate, vitamin C, calcium, vitamin K, B vitamins, and more.
• natural antioxidants. Antioxidants help fight aging by preventing cell damage and improving cell renewal. Some antioxidants help improve appearance skin and prevent signs of aging such as sun spots, wrinkles and others.

These are just the basics...

Now let's take a look at how some of these great foods can help you with weight loss and overall health.

Green vegetables for weight loss

You know, it's very hard to put one of these leafy green vegetables in first place and one of them down to last. All of them are very good-looking and represent a formidable force in the fight against extra pounds.

Each of the dark green vegetables is capable, one might even say, of a miracle. And we have already seen this above. That is why I will not name the first and last number. They are almost all equal in their effectiveness.

So let's take a look at each of them one by one...

Spinach

Spinach is one of the staples in Indian cuisine and the king of cuisine in France!

To say that it is useful is to say nothing. After all, spinach contains such powerful antioxidant vitamins as vitamin A, vitamin C, vitamin E, vitamin K and others. In addition, it is rich in many nutrients, fiber, unsaturated fatty acids, natural sugar and even starch.

It's just a treasure trove of useful elements ...

When it comes to weight loss, it is super effective here as well. Scientists from the University of Lund (Sweden) conducted a study on 38 overweight women. The experiment showed that eating spinach really helps to control weight and lose extra pounds.

The subjects were divided into two groups. Every morning, before breakfast, the first half of the subjects drank juice with spinach, while the rest drank just a green drink, getting the so-called placebo effect. At the same time, no one knew exactly what he was using.

All participants in the study followed a balanced diet and proper exercise.

After 3 months, scientists compared the results of women from the control and experimental groups. And those who drank juice with spinach in the morning lost an average of 5 kilograms, the rest - 3.5 kilograms.

As it turned out, spinach contains substances that contribute to the production of the hormone of satiety. Spinach also slows down the digestion process a bit, which makes you feel full longer.

Spinach is also unique in its protein content. The most interesting thing is that its vegetable protein is easily absorbed by the body without oxidizing you, as animal protein does.

Chard and beet greens

It contains anthocyanins and fiber, which give special protection against gastrointestinal cancers, especially colon cancers. There is recent scientific evidence that chard may protect the kidneys of sufferers diabetes. Chard helps lower serum urea and creatinine levels.

In addition, it is very rich in vitamins A, C, E and K, dietary fiber, magnesium, manganese, iron and potassium.

This vegetable contains a considerable amount of B vitamins: B1, B2 and B-6. It also contains folic acid, biotin, niacin, pantothenic acid, copper, calcium, zinc, phosphorus, and even protein.

Beta-carotene is an excellent anti-cancer antioxidant. It belongs to the carotenoid family and may protect the body against skin and other cancers.

Vitamin A is helpful in reducing the effects of cigarette smoke on the body and also helps protect the body from emphysema.

Magnesium helps in regulating the nervous system and muscle tone organism, and also participates in 300 vital processes of the body.

Vitamin C helps fight inflammation in the body. It is an antioxidant that dissolves in water. It boosts your body's metabolism to burn excess fat. Vitamin C is helpful in preventing free radical damage to cells. It also protects against colon cancer. Vitamin C is very helpful in maintaining a healthy immune system. It helps in preventing and treating infections.

Chard also contains potassium, which helps lower blood cholesterol levels.

This vegetable contains manganese. A micronutrient that is useful in the production of energy, which comes from proteins and carbohydrates, and is also involved in the synthesis of fatty acids. In addition, manganese protects the body from free radicals.

Leaves of all kinds of salads

What are the benefits of lettuce for weight loss? …

In addition to being good for weight loss, lettuce has powerful health benefits.

He contains a large number of vitamin A and folic acid. Rich in minerals and vitamins of group B, PP, carotene. The content of ascorbic acid is not inferior to apples. Contains a lot of vitamin E. Lettuce leaves are rich in beta-carotene, organic acids, salts of potassium, calcium, phosphorus, magnesium, sodium.

The specific substance lactucin, which is part of chemical composition lettuce, soothes nervous system, improves sleep, reduces salt deposition. And pectins and folic acid stimulate the intestines and remove from the body bad cholesterol which is also important for healthy weight loss.

According to some reports, fresh lettuce juice, diluted in half with water, helps in the treatment of chronic gastritis, peptic ulcer stomach and duodenum. Eating lettuce leaves can improve blood circulation and normalize metabolism.

And some data even call it the king of the diet for weight loss. By adding it to the salad and watering with a small amount olive oil, You will become a superstar in just a few weeks.

cilantro and parsley

Of course, I got a little carried away by adding these herbs to green vegetables. But they are so powerful and useful that I could not resist sharing their properties.

However, often, serving on a plate with meat as a decoration, we forget about them. We just leave them and then throw them in the trash, don't we?

But you should come to your senses now!… These herbs have the power to blow your taste buds and give a whole new taste to the dish, bringing with them numerous health and weight loss benefits.

Cilantro, for example, is an excellent source of dietary fiber, iron, vitamin C, vitamin K, and protein. She's just perfect for digestive system. It is excellent for supporting liver function.

And one sprig of parsley can meet your daily requirement for vitamin K. In addition, studies show that the aroma and taste of chopped parsley will help you reduce your appetite. Participants ate significantly less food that smelled strongly of spices such as parsley. It creates the illusion that you ate a lot earlier.

Cilantro also has antiseptic and anti-inflammatory properties. It is especially useful for those who suffer from kidney disease, iron deficiency and frequent nervous disorders.

Green radish (radish)

In a word, this is the tops that we often throw away when preparing salads.

But green radish leaves contain so much vitamin C and beta-carotene that a small intake of them is enough to meet the daily requirement for these vitamins. These greens are also rich in nutrients and are the richest source of calcium.

It is added to salads and stews to enhance flavor. In addition, it helps in better digestion of meat dishes. These are the facts that speak about the benefits of radish greens in weight loss.

Radish tops also have healing effect and is used in the treatment of fungal infections of the foot. It is dried and ground into a powder, which is sprinkled on the legs and the area between the fingers. The procedures are repeated until complete healing.

The low calorie content of radish makes the fruit itself useful for weight loss. Only 14 kcal per 100 grams. And besides, radish and its greens improve metabolism, preventing the deposition of fats. Like many other vegetables, radish greens contain fiber, which removes cholesterol, toxins and toxins from the body.

All types of cabbage

Do you think cabbage is the queen of the cutting board? …

Most likely you will answer in the affirmative. And you will be right. The most frequent ingredient among all the participants on our list and among all green vegetables for weight loss is cabbage.

It is rich in antioxidants that improve eyesight, along with beta-carotene and vitamin C. Already in ancient rome cabbage was among the remedies of healers. It was prescribed for various diseases of the stomach and intestines.

I think you know that you need to attach a cabbage leaf to the place where it fester or hurts. Do you know such a medicine? …

All types of cabbage are good in losing weight. They contain a minimum of calories with a maximum of nutrients. Lots of fiber, which will help you, among other things, maintain the health of your intestines.

But how to eat more green vegetables to lose weight?…

While the aforementioned green plants are a source of many beneficial substances, many nutritionists still do not advise eating one of the plants all the time. This may lead to allergic reactions in the body. Therefore, try to alternate in your diet different kinds green vegetables for weight loss.

And now, a few ways to eat more of them and how to increase the variety of them in your diet:

1. Salad: This is the easiest and most common way to increase the presence of a lot of greens in your diet.
2. green juice: This is probably the coolest and best way to get enough of vegetables. Think about it, could you eat 5 carrots at a time. It is difficult, especially to eat her greens. But by squeezing the juice out of it and adding an apple with an orange, for example, you will be happy to get enough of these healthy vegetables.
3. Smoothies: another good way fill your body with a lot of useful substances from raw vegetables. Spinach, chard, kale are probably the main components of your slimming smoothie.
4. Soup: Of course, when boiling, many useful substances are lost. However, if you are just starting out in healthy eating, then this is a super way to get enough of healthy greens.

Final Thoughts

This small list of greens that have strong healing properties can be continued. However, I would like to point out those green vegetables for weight loss, which are very close to us and which you can see on the shelves of shops and local markets every day.

This is the list of green foods that is available almost always. They are easy to grow yourself.

And most importantly, they have powerful protective properties for our body, protecting against toxins and poisons and thus allowing us to lose weight naturally.

Green leafy vegetables are the healthiest food on earth. Scientists have proven that green leafy vegetables slow down our metabolism and lengthen life, improve health of cardio-vascular system and fight diabetes. All these positive properties of green vegetables are due to their natural nitrates. Scientists recommend that people who do not include leafy vegetables in their diet change their habits, since green leafy vegetables are the most affordable and cheapest source of beneficial nitrates.

Green leafy vegetables are the healthiest food on earth

What are green leafy vegetables

• leaf parsley
• spinach ()
• salad
• endive
• chinese kale
• watercress
• quinoa
• leaf celery and stem celery
• nettle
• arugula
• chard
• Chinese spinach
• mustard leaf
• dill
• cilantro
• basil
• oregano (oregano)
• thyme
• Melissa
• fennel
• okra
• garlic plant
• tarragon (tarragon)
• wild garlic
• chives

Effect of green leafy vegetables on metabolism and longevity

One of the most important components of our body's energy resources is the metabolic rate, which controls our weight. Metabolism is the process that converts the food that enters the body into energy. And the number of calories that is required to maintain the vital functions of the body is called the basic metabolic rate.

The metabolic rate is an essential component of our daily energy resources. The direct impact of physical activity on metabolism is relatively small compared to the amount of calories we expend just living and breathing. It is the level of metabolism that allows us to control our weight.

For example, people climb a mountain 4 kilometers high, in just one day they can burn about 4000 calories. But for more people, calories are expended in a normal environment with a normal or even low level physical activity.
Scientific studies confirm that dietary nitrates, found in green leafy vegetables as well as beets, increase mitochondrial energy production, resulting in more energy being extracted with every breath. And, if our diet is dominated by a large amount of green vegetables, then the metabolism slows down, as a result of the fact that the body begins to spend much more efficient calories from food.

Green leafy vegetables and weight loss

The subjects were given a dose of dietary nitrates, which was equal to or spinach. As a result, the metabolism slowed down by 4% (at rest), which corresponded to a decrease in the diet by about a hundred calories per day. If it is possible to burn fewer calories per day, if this does not require additional food, a person can lose weight.

Scientists say that we should not reduce the amount of green leafy vegetables we eat, science has long known that green leafy vegetables are the healthiest food on earth. In addition, man has evolved in such a way that he could only eat vegetables to save energy in difficult times.

If we have the ability to slow down our metabolism, then we have the ability to increase lifespan.

How else can you slow down your metabolism?

One way to slow down your metabolism is to reduce your daily calorie intake. But it is quite difficult for a person to feel constantly hungry. However, the same metabolic effect can be replicated by simply eating a large serving of green leafy vegetable salad every day.

Include green leafy vegetables in your daily diet one of the simplest and effective ways increase life expectancy, add here the absence of the habit of drinking alcohol and smoking, plus daily walks in the fresh air for at least one hour a day, night sleep at least 7 hours.

Rich in a huge amount of vitamins and microelements, so necessary for the normal functioning of the body, this will significantly reduce the risk of overweight, the occurrence of vascular diseases, stabilize pressure and even relieve nervous disorders.

Kale or kale the most useful vegetable, it contains a huge amount of nutrients and antioxidants. Thanks to pigments such as carotenoids and lutein, the human body is completely protected from the effects of pathogenic microbes. It is most useful to eat raw cabbage, because this is how it retains all the nutrients in its original form.

microgreens - These are fresh shoots of some herbaceous plants that can be eaten. Their average height does not exceed 8 cm. Since the end of the last century, it has been actively added to hot and cold dishes. Due to the fact that the shoots are still very small, they are much more useful than some vegetables during their ripening period. Thanks to research, it was possible to find out that microgreens contain several times more trace elements than ordinary vegetables. It is quite possible to plant microgreens at home, it grows annually.

Broccoli is one of the varieties of cabbage. In its form, the vegetable is similar to cauliflower. Its large green head is attached to a thick stem with spreading leaves. Broccoli differs from its relatives in a large amount of sulforaphane in its composition. This plant substance can improve the functioning of the gastrointestinal tract, as well as reduce the risk of cancer and heart problems. In addition, the substance is able to fight the symptoms of autism. Scientists managed to conduct a study, the results of which amazed the public. 26 people diagnosed with autism had some time consumed sulforaphane, which is extracted from broccoli. As a result, there was a positive trend and a decrease in the symptoms of autism.

leafy cabbage another type of cabbage, close to white cabbage. In its form, it has some similarities with ordinary cabbage, but its leaves taste bitter. It contains calcium, folic acid and vitamin C. Cabbage leads among its family in the amount of vitamin K needed for blood clotting. Also, the vegetable has a beneficial effect on strengthening bone tissue.

Spinach- one of the most popular vegetables, which is added to a huge variety of dishes, salads and even drinks. Spinach contains folic acid, which increases the number of red blood cells in the blood. The vegetable is especially useful for pregnant women, because it helps prevent some complications that may occur during the formation of the fetus. Studies have shown that if a pregnant woman did not have enough folic acid in her diet in the first few months, this led to spina bifida.

Cabbage- the most common vegetable in our country. It consists of dense greenish-white leaves. Contains the substance glucosinolate, which gives it a bitter taste. Scientists have been able to prove with the help of animals that cabbage contains substances that reduce the risk of developing cancer of the esophagus and lungs. Sauerkraut contains enzymes that improve the digestion process and increase immunity. Regular consumption of cabbage helps to reduce excess weight.

Many centuries ago, beetroot was the most revered vegetable on the table. The amount of nutrients that it contains can be described for a long time, but many people forget that a fairly large amount of trace elements is also contained in its tops. beet leaves not only should you constantly eat, but also know that they contain calcium, riboflavin, potassium and many different vitamins. With the help of antioxidants, which are rich in beet leaves, you can prevent the development of cataracts and other eye diseases. The tops can be chopped into a salad, added to borscht or eaten raw.

Common watercress - another name Watercressbelongs to the cabbage family and is a perennial semi-aquatic plant. It is primarily used as medicinal product quite a long time ago. It is used to reduce the growth of cancerous tumors. Watercress can be added to a salad, it has a slightly bitter taste, so it is recommended to mix it with lemon juice.

Roman salad - a variety of sowing lettuce, is a leafy vegetable with light green leaves. Lettuce leaves are distinguished by a solid structure, it is often added to the world-famous Caesar salad. Roman lettuce contains vitamin A and vitamin K. It is often consumed by people who are overweight.

swiss chard - a plant from the amaranth family, is a green leaves with a red stem, but without a root crop. It is used in cooking, along with beets or spinach. It contains many vitamins and minerals. Also contains syringic acid, which helps lower sugar levels. You can add chard to hot dishes or salads of greens and meat.

Arugula- a vegetable belonging to the cabbage family and has many other names. Arugula has a slightly bitter taste, so it is added to salads and hot dishes. It is used in cosmetology and drug production. It also contains many vitamins and minerals, among which vitamin B9, A and K can be noted. Thanks to the nitrates contained in arugula, the blood circulation process improves and blood pressure stabilizes.

Endive belongs to the chicory genus and the Asteraceae family. Unfortunately, it is not as common as other vegetables due to the difficulty of growing it. In its texture, it resembles algae, and it tastes slightly bitter. Used raw in cooking or added to hot dishes. Endive contains kaempferol, which reduces inflammatory process and prevents cancer cells from multiplying actively.

bok choy is a type of Chinese kale. The shape is similar to Chinese cabbage, but with a thicker trunk. It can be eaten in any form. Vegetables contain selenium. With the help of this mineral, immunity is improved and the risk of developing cancer. Selenium is essential for the normal functioning of the thyroid gland. This gland regulates hormones.

turnip tops are light green turnip leaves. Turnip is a species of the cabbage family. Turnip leaves contain much more nutrients than the root. They contain manganese, calcium and a range of vitamins, including folic acid. The tops are most often used in cooking. Turnip root reduces the risk of atherosclerosis, cancer and heart disease. The tops of the vegetable contain glucotropaolin and myricetin and other substances that help increase the body's resistance to stress. Turnip leaves can be substituted for spinach or kale in a variety of dishes.