The benefits of power .. 9 advantages that you guarantee your body every day

The benefits of power .. 9 advantages that you guarantee your body every day

Green leafy vegetables are rich in nutrients because the leaves contain plants that capture light and convert energy, and lettuce vegetables contain vitamin A, vitamin C, beta-carotene, calcium, folic acid, fiber and phytonutrients.

Read also:

Weight loss regime in the month of Ramadan .. Can you lose 15 kg?

Leafy vegetables are a good choice for a healthy diet because they do not contain cholesterol and are naturally low in calories and sodium. Many of the health benefits that vegetables offer come from phytonutrients, which are unique ingredients that provide protection for plants. . Learn about the benefits of green salad through this article. .

the benefits of green energy

Whether you are looking to lose weight, improve your diet or simply adopt a healthier lifestyle, salads can be either your best friend or your worst enemy, although their natural ingredients are innocent of any health problems, the sauces they add are high. calories and are full of unhealthy fats, which makes them harmful.

But with smart choices, you can create a healthy and delicious green salad, and these are the benefits you will achieve through it:

1. Complete nutrients

Leafy greens contain a powerful set of nutrients on their own, and although each type of leafy green offers different health benefits, they are low in calories and high in fiber – which means you will fill your stomach with less. calories.

Fiber also improves digestive health. Dark green lettuce, kale and spinach are full of vitamins A, C, E and K, while mustard provides many B vitamins. This combination of vitamins supports the immune system, protects bones and maintains the cardiovascular system. healthy system.

Unfortunately, leafy, hooded vegetables do not provide much nourishment, but they will still leave you feeling full for fewer calories.

2. Nutritional additives

Most vegetables contain only 25 calories per 1/2 cup and are packed with vitamins and minerals. Since vegetable color often shows their health benefits, aim for a rainbow of colors above your salad.

Green vegetables, like broccoli and asparagus, promote eye health and can protect against cancer and contain the antioxidant lycopene, which reduces the risk of heart disease.

In red vegetables like tomatoes, radishes and peppers, get a healthy dose of vitamin C that strengthens immunity with yellow vegetables like squash and yellow peppers.

Sweet potatoes, carrots and other orange vegetables also provide beta-carotene, which benefits the immune system, eyesight and skin. For a sweeter salad, choose blueberries, which are full of anti-inflammatory and anti-cancer ingredients. Purple vegetables like eggplant and purple onions fight the effects of aging, and white vegetables like mushrooms, onions and broccoli can protect against cancer and heart disease.

3. Muscle building proteins

If your salad is the main food of your meal, do not forget the proteins. Protein provides amino acids, which are the building blocks of bone, muscle and cartilage of the body and are vital for the synthesis of enzymes and hormones.

Skinless chicken, turkey breast, light tuna or salmon pieces are great options. If you are a vegetarian, stick to beans, legumes or egg whites for added protein.

4. Healthy fats

A little healthy fat helps your body absorb the nutrients in your salad. This does not mean that you have to moisturize your salad with creamy and greasy sauces. Instead, choose a little olive oil and a handful of olives, sunflower. seeds, almonds or walnuts.

For a more creamy sauce, grind avocados with a little olive oil. In addition to helping you absorb plant nutrients, healthy fats also provide vitamin E and selenium, as well as help lower blood pressure and lower your risk of cardiovascular disease.

The benefits of power for diet

It is easy to make a salad at home or order it at a restaurant when you dine out, and with the many health benefits, eating a serving of leafy greens every day can be one of the best habits.

To get the most nutritional impact out of your salads, let’s take a look at some of their benefits.

1. A natural source of fiber

Leafy vegetables and raw vegetables are an excellent source of natural fiber and consuming enough fiber every day has many health benefits:

  • Fiber helps lower LDL or LDL cholesterol.
  • Helps control blood sugar.
  • Getting enough fiber helps you lose weight and maintain a healthy weight.
  • Normalizes bowel movement and helps prevent intestinal diseases.
  • Proper fiber intake has been shown to reduce recurrence and prevent a range of cancers including colon, rectum, breast, mouth, throat and esophagus.

2. Nutritional benefits of fresh fruits and vegetables

The idea that fresh vegetables and fruits are essential to our good health is the following quote from an article at the Harvard School of Public Health:

“A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, protect against some types of cancer, reduce the risk of eye and digestive problems and have an effect. positive in blood sugar that can help control. in appetite. ”

It is important to eat a variety of fresh fruits and vegetables with as many different colors as possible. Combining them in a salad is easy, delicious and rich in vitamins and minerals. Eating a salad every day will also increase the level of powerful antioxidants in your blood.

The basis of every salad, green leafy vegetables that offer a great nutritional benefit, among the best groups of vegetables: “kale, spinach, green beets, watermelon, lettuce”.

Brightly colored fruits and vegetables are nutritionally beneficial. These include orange, purple, red and burgundy products. Some examples are tomatoes, red and orange peppers, carrots, strawberries, nectarines, peaches, raspberries, berries, blueberries and pomegranates.

Carotenoids are a class of ingredients consisting of yellow, orange and red plant pigments. This includes vitamin A and all its various complex forms: beta-carotene, lycopene, lutein and zeaxanthin, all of which have proven positive effects, as well as antioxidant and anti-inflammatory benefits within the body.

3. Weight control

Eating a high-fiber salad before you start eating will help you feel full faster, so you will consume fewer calories than you would when serving a meal without this salad, and the vegetables you can include in your salad, enhance potential positive effects.

4. Eat healthy fats

Add a few tablespoons of raw or roasted mixed seeds like pumpkin, sesame, sunflower, ground flax or chia to increase your daily intake of good fats. These fats are ideal for increasing satiety and getting the necessary vitamins, which means you will lose weight faster.

5. Build strong bones

There are some vegetables that help you build strong bones and healthy muscles during your diet trip. Low levels of vitamin K have been linked to lower bone mineral density in women. For healthy bone growth, the recommended full daily ration can be taken in just one cup of watercress (100%) or spinach (170%).


Leave a Comment

Your email address will not be published.