{"id":2524,"date":"2020-05-12T16:45:30","date_gmt":"2020-05-12T13:45:30","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=2524"},"modified":"2024-04-26T11:38:02","modified_gmt":"2024-04-26T08:38:02","slug":"why-you-should-eat-green-salad-every-day","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/en\/why-you-should-eat-green-salad-every-day\/","title":{"rendered":"Why should you eat green vegetables and salad? + Recipes"},"content":{"rendered":"

You probably eat 200-300 grams of vegetables a day, at least that's about how much the average Estonian person eats from the garden. What do you suggest, how much of it is eaten raw? If you are a conscious eater, then hopefully the majority. It's easier with fruits and berries, maybe you'll still taste and like something from this large selection.<\/span><\/strong><\/p>\n

TABLE OF CONTENTS
\n<\/span> Benefits of green vegetables<\/a>
\n<\/span> How much and what kind of green vegetables should you eat?<\/a>
\n<\/span> The 5 most important green leafy vegetables<\/a>
\n<\/span> Healthy green salads<\/a>
\n<\/span> Green salad recipes<\/a><\/div>\n

You may remember from childhood that you should eat vegetables, they're supposed to be good for you. But when the conversation turns to green salad, especially older boys wrinkle their noses and say something like, "It's rabbit food," and sometimes add, "I don't eat silage."<\/span><\/span><\/p>\n

Green leafy vegetables are the main characters of today's story. I will present some arguments why you could or should consume them internally every day. And if you are not a pranic eater (they are those who feed on air and love), then this story is important for you. Are you vegan, keto or a Paelo believer or do you eat like the average Estonian farmer (which means that farm work may not happen often anymore). Just in case, if you think that you do a lot of physical work or race in the gym and you need real food or protein powder instead of this rabbit food, then the following is especially important for you.<\/p>\n

Green vegetables make you strong<\/h2>\n

Scientists confirm that the more green plants we eat, the stronger our muscles will be. Green leafy vegetables contain many vitamins and minerals that help the body acquire proteins and amino acids.<\/p>\n

One serving of kale contains more calcium than one serving of milk and more vitamin C than an orange. Green leafy vegetables contain phytonutrients, such as lutein, which help build strong teeth and bones. They also help repair muscle and tissue.<\/p>\n

One important nutrient we get from green leafy vegetables is potassium. Potassium helps build muscle, is involved in carbohydrate metabolism, and transmits nerve impulses. Potassium needs increase<\/a> vomiting and persistent diarrhea, excessive sweating, and excessive salt, coffee, sugar, or alcohol consumption. So, in addition to eating salad, you might want to review some other eating habits to avoid losing too much potassium in your urine.<\/p>\n

Another important substance with the letter K that we get from green leaves is calcium. Calcium belongs to the body<\/a> the composition of bone tissue, teeth and other tissues, participating in the formation of foam, ensuring normal permeability of blood vessel walls. It is also needed to ensure muscle function and blood clotting processes, to regulate blood pressure and blood cholesterol levels, to ensure normal kidney function, etc. A calcium deficiency is indicated by muscle cramps, softening and thinning of bones. Good sources of calcium are dark green plant parts.<\/p>\n

In addition, green vegetables also help strengthen the body's immune system, which must fight viruses and keep the gut microbiome healthy. The best green vegetables also contain vitamins A, C, B6, and K, all of which are necessary for the body to function normally.<\/p>\n

Reduces cancer risk<\/h3>\n

Eating green leafy vegetables, which contain antioxidants and phytochemicals, can reduce your risk of certain types of cancer. These nutrients fight free radicals that come from toxins and environmental pollution around us. So eating a fresh salad can have a positive effect on your health in the long run.<\/p>\n

Preliminary studies<\/a>, which has studied green vegetables, especially green leafy vegetables such as spinach, arugula, kale, and others, help stop the growth of certain cancer cells, such as breast, skin, lung, and stomach cancer.<\/p>\n

Antioxidants such as carotenoids, vitamins A, C, and E, and selenium protect cells and important organs such as the heart, eyes, liver, etc.<\/p>\n

Makes you beautiful<\/h3>\n

The fiber, vitamins, minerals, and phytochemicals found in green vegetables provide essential nutrients to your hair and skin, giving them a natural glow. By eating green vegetables regularly, you can reduce the premature aging caused by environmental pollution.<\/p>\n

Green vegetables contain vitamin C, a collagen-producing antioxidant that fights wrinkles, gray hair, and other signs of aging. The green stuff also helps fight acne and other skin problems.<\/p>\n

Gives you more energy<\/h3>\n

By regularly eating green vegetables, you will not only lower your cholesterol levels, but also improve your eyesight, strengthen your bones and take care of your digestive system. The role of fiber in our health is difficult to overestimate. Unfortunately, we do not eat enough fiber these days. Fiber helps to eliminate toxins and waste products accumulated in the body, prevent constipation, prevent some forms of cancer, cardiovascular diseases and type 2 diabetes. It promotes the elimination of cholesterol from the body and slows down the absorption of glucose and helps maintain a normal weight. It sounds too good to be true. It gives you more energy for daily activities.<\/p>\n

Helps maintain normal weight<\/h3>\n

Phytochemicals found in plants also help with weight loss. University of Florida study<\/a> found that consuming phytochemicals through fruits, green vegetables, nuts, and seeds controls appetite and reduces oxidative stress, which causes chronic inflammation and obesity in the body.<\/p>\n

Green leafy vegetables help the body better absorb nutrients and essential fatty acids, they contribute to organ function and metabolism. This helps the body burn fat more efficiently and maintain a normal weight.<\/p>\n

Steamed spinach and asparagus are high in folate (folic acid or vitamin B9). Folates are especially important for pregnant women to ensure normal fetal development and prevent birth defects. Folate Deficiency creates unhealthy appetites<\/a>, which lead to overeating and obesity. Low folate levels also lead to a lack of energy.<\/p>\n

How much and what kind of green vegetables should you eat?<\/h2>\n

You should eat at least 5 servings of fruits and vegetables a day (1 serving is about 100g), some recommend 7 or 9 servings. Of these, 2-3 servings should be green leafy vegetables. If this seems daunting, aim to eat at least 100g of fresh greens every day.<\/p>\n

The best strategy to get all the nutrients you need from vegetables is to eat as many different colors of vegetables as possible. Aim to eat a variety of colors of vegetables every day, or at least for a week.<\/p>\n

Eating healthy fats with your green salad will help your body absorb fat-soluble vitamins from the vegetables. Eating citrus fruits will also help you absorb iron from green leafy vegetables. It's a good idea to use olive oil and lemon juice as a salad dressing.<\/p>\n

The 5 most important green leafy vegetables<\/h2>\n

You should eat everything green, and the darker the green, the better. If you're feeling empty and don't know where to start, here are five very good ones. green leafy vegetables<\/a> (\u201cvery good\u201d doesn\u2019t necessarily mean \u201cvery tasty,\u201d but there\u2019s no arguing with taste).<\/p>\n

    \n
  1. Kale<\/strong>
    \nA dark green vegetable that is high in beta-carotene, vitamin A, and lutein. It is also high in fiber and protein. Swap potato chips for kale chips and lose weight the healthy way. Kale Benefits: It has cancer-fighting properties and can be made into sauerkraut, which offers additional health benefits.<\/li>\n
  2. Arugula<\/strong>
    \nis considered a superfood, containing vitamins A and K and folate. Arugula is very nutrient-rich and a good salad green. Arugula benefits: It is rich in vitamins and naturally occurring nitrates, which may help lower blood pressure and improve blood flow.<\/li>\n
  3. Spinach<\/strong>
    \nis one of the most nutritious green vegetables. Among other things, eating spinach also helps in weight loss. Benefits of Spinach: Spinach is a popular green leafy vegetable that can be used in many ways. It is an excellent source of folate, which can prevent neural tube defects during pregnancy.<\/li>\n
  4. Romaine lettuce<\/strong>
    \nis one of the most popular and healthiest vegetables for weight loss. It is filling and packed with vitamins, fiber, and phytochemicals. It is rich in vitamins A and K, and a study in rats shows that it can improve blood lipid levels.<\/li>\n
  5. Wild garlic<\/strong>
    \nis an Estonian green superfood. It is said to be second only to garlic in terms of medicinal properties. In addition to essential oils, wild garlic is rich in vitamins C and B, as well as various minerals.<\/li>\n<\/ol>\n

    But it's also worth remembering that the best green fruit is the one you can get your hands on and eat. So take a look around your garden and the store.<\/p>\n

     <\/p>\n

    \"healthy<\/p>\n

    Healthy green salads<\/h2>\n

    After hours of preparing a main course, few of us have the energy to tackle a complicated salad. And why not, because the best green salad recipes follow a simple formula and deliver satisfying flavor and appearance. You only need three basic ingredients: greens + something crunchy and cheesy + dressing. Of course, there are as many green salads as there are green leafy vegetables.<\/p>\n

    Build your salad based on the nutrients you need most, or simply the flavors and textures you enjoy most. For example, arugula and watercress are peppery, dandelion and escarole are bitter, m\u00e2che and iceberg are sweet, and a green called tatsoi has a mustardy flavor. If that seems like too much green for one meal, just add other vegetables to your salad bowl, like tomatoes, carrots, and bell peppers. If you're eating the salad for lunch, add a lean protein source, like chicken, fish, or eggs.<\/p>\n

    The best green salad is the one that fills your plate and your stomach. Any leafy green is delicious, but one thing is for sure: you can make a healthy, fresh salad out of them. Here are some of my favorite healthy salad recipes that are both green and fresh.<\/p>\n

    Green salad recipes<\/h2>\n

    How to eat kale? What is the best leafy green salad recipe? We might call these green salad recipes, but they are more like green salad ideas. Swap out our suggested leafy greens for whatever you have in your cupboard. Add and remove toppings as you see fit. These salads are simple and can be put together with Estonian vegetables from your own garden or from the grocery store. The ultimate goal is to fill your plate.<\/p>\n

    Lettuce salad<\/h3>\n

    \"greenINGREDIENTS<\/strong><\/p>\n