Green – the color of hope. Beyond that, green has also a calming effect. For example, if your eyes are stressed, it often helps to just look at a green tree or at a lush green field. Green superfoods are probably the best-known superfoods. The Green Smoothies and their detoxing effect are on everyone’s lips these days.
Green foods contain, among other things, the plant dyes chlorophyll and lutein. Chlorophyll helps to build up new blood cells. Further, it has a detoxifying effect and strengthens the liver. Lutein protects and regenerates eyes. The darker the green is, the more health-promoting plant dyes it contains.
Let’s have a look at different green superfoods, which we can easily implement in our daily meal.
Let’s start with a green herb – parsley. Parsley is a real competition for all our food supplements. Not only in price, but also in their vital substances. Why is that? First, parsley is full of chlorophyll, which cleanses our blood and detoxifies our body. In addition, you can find the whole range of vitamins in parsley: Vitamin A, the vitamins B1 to B6, vitamin C, beta-carotene, folic acid, and vitamin K.
Moreover, parsley is a fantastic source of minerals and trace elements. It supplies calcium, magnesium, phosphorus, iron, manganese, and potassium. As it is an organic source, your body can make great use out of it. So it makes sense to pimp your salad with some extra parsley next time.
What to do with Parsley: add to salads, pesto, sprinkle on top of many dishes, smoothie
Soon it is spring and then one of my favorite food is growing for a few weeks – Wild Garlic. Wild garlic is not only a highlight because of its taste, but also for your health. The wild garlic has a detoxifying effect and also helps to lower blood pressure and cholesterol levels. Even an existing arterial calcification is to be combated and additionally protected against bacteria. In addition to plenty of vital substances, wild garlic also contains the active ingredient Alliin. Alliin is a natural antibiotic, which acts against a wide range of pathogens.
Another surprising fact about wild garlic: It is very rich in vitamin C. In 100 grams of wild garlic you will find 150 mg vitamin C. This corresponds to 150 percent of an adult’s official daily vitamin C requirement. In order to achieve the same amount of vitamin C with the consumption of oranges, which are generally considered to be the best in terms of vitamin C, one would have to eat two and a half fruits or 300 g of them!
What to do with Wild Garlic: pesto, soup
Recipe: Wild Garlic Pesto
Kale is back in the game and close to becoming one of the most wanted vegetables – thanks to the green smoothies trend. Many people swear by the healthy effect and the vegetables are full of power. In fact, kale is an incredibly healthy vegetable. It provides a lot of calcium, iron, vitamin K, and vitamin C, plus a lot of antioxidative plant substances. Its high-quality protein also ensures that it is repeatedly recommended as an alternative to animal protein.
Kale provides a high level of protein, which is about 4 grams per 100 grams. At the same time, it is a great calcium source (200 mg/100 g), and iron source with 2 mg per 100 grams.
What to do with Kale: pesto, crunchy chips, smoothies
Kiwi – the brown-hairy fruit is packed with healthy ingredients such as vitamin C, magnesium, potassium and valuable vitamin K. According to studies, the kiwi helps with insomnia, constipation and depressive moods.
Kiwis are not only full of healthy vitamins and minerals themselves, they also help to better utilize and absorb minerals from food. Especially iron can be better digested with the help of Kiwis.
A study conducted in 2011 at Massey University in New Zealand showed that consuming two kiwis in combination with an iron-rich cereal significantly increased the iron content of women with low levels of iron in their blood within 16 weeks compared to the control group. The control group was a group of women who also received iron-enriched muesli, but a banana instead of the two kiwis. The researchers attributed the improved iron supply in the kiwi group to the high vitamin C and carotenoid content of the kiwi. These substances increase the absorption of iron from the intestine.
What to do with Kiwis: eat, fruit salad
More and more you can find okra also in European supermarkets. I ate it for the first time in the US and was wondering what this slimy veggie is all about. Okras are full of essential nutrients, flavonoids, and antioxidants.
In particular, vitamin C, which strengthens the immune system and has an antioxidant effect, is generously represented and, at 36 mg per 100 g, covers more than half of an adult’s average daily requirement. Okras have a high level of vitamin A, the all-rounder beta-carotene strengthens bones, teeth, gums, skin, and hair. Further, okra contains a full of minerals and trace elements: calcium, potassium, magnesium, phosphorus, iron, zinc, copper, manganese, selenium, and folic acid. The oil of the okras seeds also supplies the body with healthy unsaturated fats.
Moreover, okras are rich in fiber. With about 4.9 grams per 100 grams, these vegetable fibers sweep through the human digestive tract and release it from harmful substances that we ingest with unhealthy food and environmental toxins. Further, they bind cholesterol, toxins, fats, bacteria, and microorganisms.
What to do with Okra: add to vegetable stews and currys