Top 5 Leafy Vegetables You Should Eat Every Day, Nutritionists Say – Don’t Eat It

We all know that vegetables are an important part of a healthy diet. Not only are they rich in vitamins, minerals, and fiber, but they are easily added to any meal.

The United States Department of Agriculture (USDA) diet guidelines for 2020-2025 suggest that Americans diversify their consumption of vegetables and highlight dark green vegetables as the main category.

Whether you fold them in your omelette, mix them into a smoothie or mix them with burrito, black leafy vegetables are a great way to add nutrients to any dish.

To learn more about the best leafy vegetables we eat every day, we contacted members of the Medical Expert Council. Tammy Lakatos Shame, RDN, CDN, CFT and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins. Read on to see what these registered nutritionists have to say. Then, for more information on healthy eating, see мыкты1 best vegetables to lower your blood sugar.

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This green leafy green is probably not in your normal vegetable cycle, but it should be.

“One of the reasons these vegetables are so powerful is that they help increase bile flow, break down fats, facilitate digestion, and help the liver protect it and filter out harmful chemicals from your diet,” says The Nutrition Twins. say.

Rich in antioxidants such as beta-carotene, dandelion vegetables have been shown to protect against cell damage, eventually helping to cure chronic diseases. In addition, their rich source of lutein and zeaxanthin promotes eye health, and vitamins C and K help keep bones healthy. Not all of these leafy vegetables can do that.

“One of their true superpowers is that they are a rich source of prebiotics that are beneficial to the gut thanks to inulin,” says The Nutrition Twin. “They increase the production of ‘good’ bifidobacteria in the gut, which helps boost immune function and even help prevent cancer.”

baby shit tea
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Shit tea is a cross-shaped vegetable, so it is in a family with broccoli, Brussels sprouts and cabbage.

“Cross-cutting vegetables reduce the risk of cancer and contain carcinogenic products such as vitamin C, vitamin E, beta-carotene, folic acid and selenium, which slow down tumor growth,” says The Nutrition Twins.

Rich in bone-strengthening anti-inflammatory vitamins and minerals such as calcium, iron, phosphorus, magnesium and vitamin K, tea leaves are rich in quercetin – a flavonoid that reduces and protects against chronic diseases.

For food-rich foods, Nutrition Twins recommend chopping this leafy vegetable and adding it to the dry.

Grown broccoli
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If you are tired of broccoli, why not try broccoli seedlings?

These leafy vegetables are similar to the clover sprouts with small green leaves of 3-5 days of broccoli plants. Although they provide the same amount of calories and macronutrients per ounce as broccoli, they accumulate 100 times more glucoraphanin.

“… when chewed or cut, [glucoraphanin] The superstar is converted to phytochemical sulforaphane, which has a strong anti-cancer effect that promotes the death of cancer cells. [and] “It reduces the sensitivity of inflammation and cancer-causing toxins,” says The Nutrition Twins.

fresh water cress
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This cross-shaped vegetable has a slightly bitter and peppery taste, but is also healthy.

The Centers for Disease Control and Prevention (CDC) has ranked watercress as the most nutritious vegetable, according to the “Energy Fruits and Vegetables” rating. This means it contains the most foods with fewer calories. Therefore, this green is especially useful for disease prevention and weight loss.

In addition, The Nutrition Twins emphasize that watercress contains a large amount of fiber, which improves digestion, vitamin C, which supports the immune system, glucosinate, which prevents disease, and others.

“One of the features of this capacity is its vitamin K, a vital (and overlooked) essential nutrient for bone health,” says Nutrition Twins. “One cup (34 grams) provides more than 100% water cress [recommended daily intake] for vitamin K. “

This leafy green is so versatile that Nutrition Twins recommends adding it to salads, soups, fries and even pizza.

fresh baby spinach
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Spinach is full of carotenoids, which help to “wash away” free radicals that cause cell damage, explains Nutrition Twins. They also found that these leafy vegetables protect against cancer of the stomach, colon, mouth and esophagus.

As a rich source of potassium, spinach lowers blood pressure, while lutein increases cognitive function. And in addition to its nutritional benefits, this vegetable has a versatile taste profile.

“Spinach is so soft that it resembles a chameleon and can be left unnoticed by mixing it into foods like smoothies, which is a great vegetable for people who are having trouble enjoying green vegetables,” says The Nutrition Twins.

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