Do you know which Healthy Food Green Vegetables have the biggest potential to extend our lifespan? Everyone knows green veggies are a must in any healthy diet. The phrase “eat your greens” has been drilled into many people since childhood. According to a November 2017 Centers for Disease Control and Prevention (CDC) report. Only 1 in 10 adults get enough fruit or vegetables.
Many people are missing out on the essential vitamins, minerals, and fiber that produce provides. It includes those ever-important healthy food green vegetables.
One whole avocado also contains 2.8 milligrams (mg) of vitamin E. Firstly, this is about 19 percent of your daily value (DV), making it a good source of the vitamin. Further, vitamin E works as an antioxidant.
According to the National Institutes of Health (NIH), which protects your body from harmful substances called free radicals.
A review of animal studies published in November 2017 in the International Journal of Molecular Sciences shows that vitamin E may help improve cognitive and memory issues.
Advantages of Healthy Food Like Green Vegetables
Avocados also contain lutein, an antioxidant that protects eye health. Clocking in at 369 micrograms (mcg) per medium-size fruit notes the USDA.
According to a review published in September 2018 in the journal Nutrients, lutein may improve or prevent age-related macular degeneration. It is the No. 1 cause of blindness and vision impairment.
The perks of avocado don’t stop there. A whole avocado provides 9 g of dietary fiber, according to the USDA, which is 32 percent of your DV.
Fiber not only helps relieve constipation. But also helps you keep a healthy weight and lowers your risk of developing type 2 diabetes, heart disease. It also works on some cancers, according to the Mayo Clinic.
Avocados are a wonderfully versatile addition to salads, tacos, soups, and sandwiches.
Kale belongs to the powerhouse family of products, known as cruciferous veggies (a fancy word for the cabbage family).
While kale often gets a lot of hype in the nutrition world, there’s a good reason why. “Kale has an impressive nutrient profile,” says Natalie Rizzo, RD, the New York City-based founder of Nutrition à la Natalie.
One cup of loosely packed raw kale has 1 g of fiber. According to the USDA, this is almost 4 percent of your DV.
Kale also comes through with 176 mcg of vitamin K, bringing it over the DV (which is 120 mcg). Vitamin K helps with blood clotting and keeping your bones healthy, along with many other health benefits.
You’ll also score 30 mg of vitamin C, according to the USDA, which is about 33 percent of your DV. It’s making it an excellent source. The NIH notes that vitamin C helps protect cells that would otherwise be damaged from free radicals.
Vitamin C can also help make a protein necessary for wounds to heal. And it helps the immune system work properly, so it can help fight diseases.
A study published in September 2016 in Biomedical Reports found that eating kale can suppress rises in blood glucose after a meal. It means that kale may help regulate blood sugar and help keep you feeling full, says Rizzo.
On top of all this, compounds in kale called glucosinolates get broken down during digestion. And form its compounds called “indoles” and “isothiocyanates”. These are stopping the growth of certain cancers in animal and laboratory studies.
According to the National Cancer Institute. Human studies looking at cruciferous veggies and the ability to reduce cancer risk are mixed. The National Cancer Institute does note that more research needs to be done.
These soybeans are worth ordering as a side dish or sprinkling on top of your next salad. Edamame is a good source of plant-based protein, and it is also considered a complete protein.
Complete proteins contain all nine essential amino acids that the body does not produce on its own. According to the Cleveland Clinic. One cup of cooked, shelled edamame contains a whopping 18.5 g of protein, according to the USDA.
Getting enough protein is key because it’s found in virtually every body part. And it is responsible for crucial processes in your body. It makes the hemoglobin that carries oxygen in your blood, according to Harvard Health Publishing.
Yet, replacing animal sources of protein with ones from plants can be a boon to your heart. Because the latter tend to contain less saturated fat, according to Harvard.
A review published in June 2019 in the Journal of the American Heart Association found that the positive impacts of soy protein, in particular, on heart health, including lowering LDL cholesterol. It has been proven consistent over the past two decades.
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Understand the messages of your body. And, how to act on them for your longevity.