Green vegetables and their benefits

The options on this list are a guide for you to mix with what you like and eat as healthy as possible.

Green vegetables and their benefits

Vegetables and green vegetables are an important source of nutrients for health, including vitamins, minerals and fiber. The green color of these foods is due to the chlorophyll they contain and has been proven to help in the prevention of cancer, in addition to contributing to the proper functioning of the heart and other body systems. The ideal diet should include the consumption of at least 3 cups per week, which means half a cup per day.

The color is distinctive and identifiable so here we present some ideas for you to add to your diet:

* Arugula or arugula: eat it in sandwiches, salads, soups and pasta. It contains vitamin A, C and calcium.

* Broccoli: eat it raw, cooked, sauteed or in soups. Excellent source of vitamin A, C and K, folic acid and fiber. They call it the miraculous vegetable, it is recommended to prevent certain types of cancer.

* Cabbage: rich in vitamins A, C, K, folic acid, fiber and calcium. You can boil it a little and add it to a soup, saute it or add your favorite dressing and eat it raw.

* Romaine lettuce: you can eat it in sandwiches, salads or wraps. Source of vitamin A, C, K and folic acid.

* Spinach: famous for its high content of iron, vitamins A, K and folic acid. You can consume cooked or stirred with eggs and other foods.

Benefits of vitamins and supplements:

Vitamin A: is beneficial for the bone system, regenerates epithelia, mucous membranes and skin; improves vision, maintains healthy nails, teeth and hair, and strengthens the immune system.

Vitamin C: repairs all the tissues of the body, is necessary to form collagen and helps in healing and the immune system, in addition to helping the maintenance of bones and teeth.

Calcium: regulates the heart rate, intervenes in muscle contraction, necessary for blood coagulation and essential for respiratory functions.

Fiber: helps the whole digestive system.

Chlorophyll: (in the green color) activates the cellular mechanism, detoxifies the organism and purifies the blood of toxins, among other things.

How to make a salad with all the nutrients you need?

* 2 cups of green vegetables in leaves, can be lettuce of any type that you like.

* 2 cups of other vegetables and fruits, you can include artichokes, asparagus, beets, broccoli, carrots, cauliflower, cucumbers, radishes, peas in pod, apple, apricot, berries, grapes, mango, melon. You can combine in proportion the ones you like the most.

* 2 ounces of protein, which can be lean beef, pork, chicken or any other bird; tuna or salmon and among vegetarians you could include half a cup of lentils, peas, tofu, soybean paste or beans.

* A serving of carbohydrates in whole-grain crackers, a bagel, a slice of wholemeal bread or half a cup of croutons.
Finally season with aromatic herbs to your liking and with the dressing of your choice that can be a spoonful of fat-free mayonnaise, 2 tablespoons salad dressing without fat, or a tablespoon of olive oil with a little vinegar.

The options on this list are a guide for you to mix with what you like and eat as healthy as possible. The more green vegetables there are, the healthier your food will be.

The benefits are incredible, you have them at your fingertips and you just have to make a small effort to integrate them constantly into your diet.