Certain everyday foods that we eat, are miracles that can cure an ailing body that’s full of toxins or illness. This just by simply going to the local farmers market and then consuming certain greens, especially the dark leafy variety that’s farm fresh. These particular vegetables, are classified as being natural “superfoods.”
One such superstar veggie for instance, is the mighty kale, which is quickly being considered the king of salads, the champion of all the dark and leafy greens. Kale is now recognized as a natural healing agent, as there are now a variety of food products, such as kale chips to kale face creams, which are now made available.
Hail the mighty kale as it indeed has its benefits, such as superior folate content and packed concentrates of calcium that’s compounded into its leaves than any other.
But know there are other beneficial “greens,” certain leafy cousins of the kale which also has superior nutritional value.
• 1. Watercress – Considered an extraordinary superfood, best known for their anti-aging fighting properties. Based on content alone, this little mild green wallops 4X more beta carotene than an apple does, while containing over 200% percent of the daily recommended dosage of vitamin K.
This “beauty” superfood is also rich in dietary phenylethyl isothiocyanate, which fights off disease. Enjoy watercress greens raw in salads, sandwiches, or in cold-pressed juices.
• 2. Chinese Cabbage – Also known as napa or celery cabbage, is an extremely rich source of natural calcium and iron. All cruciferous vegetables such as cabbage, has the ability to reduce inflammation while reducing heart disease.
In a study, for those who consumed cabbage displayed at least a 15% percent reduction in inflammation of the joints, than those who didn’t eat the cabbage.
• 3. Chard – This green is one of the best natural defenses for fighting diabetes. Research has shown that the leaves of chard packs over 12 different polyphenol antioxidants, including anti-inflammatory compounds which deters Type 2 diabetes.
This based on the blood work testing on those who consumed dietary anthocyanins which it contains, all registered lower insulin resistance along with better blood glucose regulation.
• 4. Beet Greens – Save the top leafy greens of the beetroot, as they’re found extremely beneficial. When making your beet salad, know that their leaves contains close to 5 grams of fiber, which is more than a bowl of oatmeal.
Health experts claim that there’s a significant reduction in the risk of cardiovascular diseases when consuming just 7 grams of fiber. So save these bitter leafy greens and use them in stir fry’s or salads as often as possible.
• 5. Spinach – Spinach was once the undisputed superfood champion of dark leafy greens until kale came along. What this green offers that others don’t is muscle building natural iron. One serving of boiled spinach has more muscle mineral than a 6-ounce piece of hamburger meat.
Research has found that the compounds found in the leafy membranes also contains thylakoid, which acts as an appetite suppressant.
What’s recommended is having a smoothie which contains spinach laced thylakoids before breakfast, this to reduce mid-morning cravings which promotes weight loss.
• 6. Chicory – The small red and purple leaves of the chicory plant is a member of the radicchio family. This bitter green is a superior dietary source of polyphenols, which are a group of micronutrients that fights off disease.
A study found that those who consumed 675mg of polyphenols daily, had a 25% percent increased chance of living living longer than those who consumed less or none. A single cup of chicory leaves contains 225mg of polyphenols, which is almost double that of spinach.
• 7. Leafy Lettuce – The most popular classical staple of the salad bar, the common leafy green is a superfood in disguise. Just two large shredded cups of lettuce provides the daily requirement of vitamin K, this for stronger healthier bones.
There are reports that those who ate daily servings of fresh leafy lettuce, reduced the risk of hip fractures by 20% percent, than those just eating one serving per week. So never ignore the common lettuce.
• 8. Parsley – Parsley shouldn’t just be considered a leafy green garnish on the side of the dinner plate, as it’s a powerful superfood, where just one sprig is packed with valuable nutrients such as your daily requirement of vitamin K.
It’s known that just the aroma and the flavor of chopped parsley helps in controlling appetite, while also refreshing your breath.
A study found that the participants ate less on their plate when there was a strong scent of herbal aromas such as parsley, than other milder scents when eating the same food on the plate.
What adding greens such as parsley does is it creates a sensory illusion that you’re eating something rich and filling, all without adding more fat or calories.
• 9. Romaine Lettuce – Similar to its close cousin kale, the more common Romaine lettuce packs superior levels of folic acid, which is a natural water soluble form of Vitamin B, which is proven to boost fertility.
A study found that supplemental folic acid, especially in men increased their reproductive abilities, so it’s recommended making Caesar salads a favorite starter.
What natural folate also does is it regulates moodiness in affected individuals, so it’s best to prepare a salad of Romaine lettuce and kale for best results.
• 10. Collard Greens – This a favorite staple in certain regional cuisines. What collard greens contains are incredible cholesterol battling properties, this especially once served steamed.
A recent study compared the effectiveness of certain cholesterol lowering prescription medication to steamed collards. The collard greens had superior ability of reducing the body’s cholesterol blocking ability, this by over 15% percent.
So source out collard greens, steam them up for best results, and then serve them with all of your favorite dishes.