Ways To Incorporate Greens Into Your Diet

 

Having a lot of fruits and vegetables makes sure that you are getting enough nutrition. Green fruits and vegetables have minerals, vitamins, etc. According to experts, if you have greens when you breastfeed your child, you are nourishing your child for a lifetime, as the baby’s taste preferences develop at the stage of breastfeeding. 

Specifically, dark green is a crucial vegetable color that many people ignore. It is estimated that 85% of the population cannot meet the dark green vegetable’s nutrition requirements. 

Following Are Some Of The Dark Green Vegetables:

    • Broccoli
    • Kale 
    • All types of lettuce
    • Raddish greens
    • Mustard greens 
    • Turnip greens
    • Spinach

 

Benefits Of Dark Greens Vegetables

Non-starchy vegetables have very few calories; similarly, dark green veggies also have fewer calories and are high in fiber. Such foods make you feel like you are full and assist in reducing cholesterol by merging it in the gastrointestinal area and chaperoning it with the help of bowel activities. A high fiber diet also assists in the supervision of blood sugar by lessening the absorption level. Dark green veggies are a great source of vitamins and so much more, including:

    • Vitamin A: It plays a major role in maintaining skin and eye health. It also helps in avoiding any infections.  
    • Vitamin C: It is crucial for skin, particularly for restoring cuts and injuries. It also plays a crucial role in dental health. Having it with iron-prosperous food assists in iron absorption. 
    • Vitamin K: It helps big time in preventing blood clotting. 
    • Folate (folic acid): Folate acid is important as it helps in building new blood cells. Women who are at the stage of getting pregnant (25-35) must have sufficient folic acid, as its deficiency might be a threat to the possibility of bearing a healthy child.  
    • Iron: It is required to assist in taking red blood cells along with them all over the body. 
    • Calcium: Calcium is very good for bones and teeth. 
    • Potassium: It assists in retaining blood pressure.  

Having a small number of beneficial fats like avocado or olive oil with green veggies might also help absorb these nutrients.  

Consume Them Raw By Adding Them To Salad

Mesclun, kale, radish greens, watercress, romaine, and spinach are yummy options. Spice up your salad by adding different veggies, fruits, proteins, nuts, and dressings.  

Sauté Or Stir Fry Them In Olive Oil, Pepper, And Salt

Add some finely chopped garlic and red pepper flakes in heated olive oil before adding vegetables. Kale, bok choy, dandelion greens, mustard greens, turnip greens, swiss chard, and collard greens are great choices. You can also add stir-fried vegetables into grain bowls, frittatas, omelets, pizza toppings, lasagna, meatballs, pasta, and casseroles.  

Toss Them Into The Soup Just During The Last Moments Of Cooking

Kale, spinach, swiss chard, and bok choy are some recommended leafy green choices. You can also add broccoli.  

Dark Leafy Greens As Wraps Instead Of Tortillas Or Pita Bread

You can use butter lettuce, collard greens, and romaine leaves as a wrap instead of a tortilla. Another suggestion is that you can stuff collard green leaves with shredded carrots, tomato, cucumber, olives, feta cheese, and hummus for a nutritious lunch.  

Blend Them Into Smoothies

You can also take up a cup of leafy greens like kale or spinach to add to your smoothie. If you are worried about the flavor of the greens being too strong, use a variety of frozen berries. Frozen berries are excellent at overpowering the taste of greens in a smoothie.

Make A Pesto Sauce

Basil pesto is the most popular variety, but you can also make pesto from green leafy vegetables. Take a blender or a food processor, take 4 cups of any green vegetable of your choice, and blend them with garlic cloves and finely chopped nuts. After that, add some olive oil and blend it further to make it up to your desired density. After that, add some pepper and salt according to your taste. 

Conclusion

Green vegetables are full of fiber, making you feel like your stomach is full just by having it in a small quantity. Plus, it doesn’t have many calories, so it will help you meet your daily calorie goals. There are so many ways to incorporate these nutritious green vegetables into your diet other than salads. Give some of these a try, and you will be happy you did.