Ways to Incorporate More Greens Into Your Diet

Categories: healthy-eating.

The Word “Green Vegetable” always get mixed reaction. Come what may you will recognize this fact that either you will love them, or hate them but you cannot ignore them. Most green vegetable

and food items like leafy vegetable grow above ground and move towards sun, which is a sign of energy, vitality. This means people who eat more green leafy and seasonal food are more energetic, dynamic, and full of energy and their CHI is very high. From Ages it has been emphasized that green vegetable are important our body, mind and soul. The importance of eating green vegetables cannot be overlooked. Green vegetables come across as quite unassuming, but they are packed with healthy nutrients such as Vitamins A, C, E and K (which are found in salad greens, kale and spinach). While green veggies are full of fiber and vitamins, what makes green vegetables (and really all fruits and vegetables) so healthy is their abundance of phytochemicals. Phytochemicals are chemicals found in plants that help protect plants from disease, insects, injuries, etc.; they’re basically a plant’s immune system. And they work for our immune system too. Phytochemicals have been shown to be effective in treating cancer, diabetes, cardiovascular disease and hypertension. They also help prevent cell damage and can decrease cholesterol levels.

We all know that human body work best when it’s neutral or tends to move towards alkaline state, the toxins around us the way we eat, breathe and move our body tends to get acidic. It’s important to neutralize this acidic impact by making ensuring our body is alkaline , ideally our daily consumption of food should be 80% alkaline forming and 20% acidic forming (I know it’s impossible to calculate %) , the simplest way to do so is to include more green leafy vegetable in diet. We can have numerous way in which we can incorporate green in our diets. Raw, cooked, steamed, boiled, stuffed, poached, juice, smoothie, blended. The list can go on and on, No one recipe of diet will benefit everyone we need to know whats best suits our body. Ideally One fourth of your daily consumption should be in form of vegetable of which majority should be from green leafy vegetable. They are useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, betacryptoxanthin, zeaxanthin, and beta-carotene while they are high in fiber, they are easy to assimilate. Dark green leafy vegetables are an excellent source of fiber, folate, and carotenoids. These vegetables also contain vitamins C and K and the minerals iron and calcium. In addition, dark green leafy vegetables act as antioxidants in the body.

Some of the proven Benefits of eating leafy green vegetables are

  • Blood purification: Ayurveda emphasis on this a lot
  • Promotion of Good Gut bacteria
  • Improve Organ functioning (like kidney, gall bladder)
  • Reduce mucus formation in body
  • Improves Immunity (Phytochemical)
  • Increase circulation

We can include green leafy vegetable in lot of ways like:

  • Soup : Mix lot of green vegetable in a pot / cooker, Pressure cook with water, puree them, add seasoning according to taste and enjoy
  • Salad: Micro greens grow micro green in pan, pot and eat them as topping on salads. Micro green are 40X more power full than sprouts and full grown vegetable since this is their growing state
  • Main course: Make vegetables, stuff it in your bread. Make a puree of leafy green, season it and mix it with flour at time off kneading dough, bread.

Since leafy green are missed most often in our modern diet what I have started is consuming it in raw form few times a week, Blend spinach, carrot, cabbage, cucumber, ginger, beetroot, gooseberry with coconut water, rock salt, jiggery and lemon juice and have a large glass or two in morning and you are good to go till lunch and days requirement is taken care off. Another way is to blend baby spinach, coconut milk frozen strawberries and date and make a smoothie. It’s imperative that your greens are either organic or are really washed very well, it’s advisable to soak them for some time in water before rinsing them under cold running water. As with any other food eat green in moderation especially Spinach, Swiss chard and beet greens since they are high in oxalic acid, which inhibits absorption of calcium. As parents the biggest issue is how to make my kid eat green leafy vegetable, we at times request them, plead them, threaten them and even bribe them by saying if you eat this I will treat you with a burger next weekend. (Hello!!! they are our kids and not some govt. officials whom you can bribe, Just kidding). How to make your kids eat green leafy vegetable. (Million dollar question). The best way to do so is to involve your kids while preparing green vegetable like ask them to help you in plucking leafy, or sowing and watering if you are using micro green, or ask them puree it if its soup.

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