10 Super Green Foods To Eat Every Day

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10 Super Green Foods To Eat Every Day
10 Super Green Foods To Eat Every Day. Graphic © herbshealthhappiness.com. Veg photo sources – see foot of article.

These days, everyone is “going green”, and indeed it’s high time! When it comes to food, greens are definitely good for you. We’ve researched ten of the top green foods we would all do well to include in our daily diet.

1. Kale

Kale is known to be power-packed with numerous health benefits. For instance, a single 100-gram serving of raw kale already contains the following daily needs: 10% of potassium, 35% of folate, 200% of vitamin C, and a whopping 881% of vitamin K. [1]

In addition, kale has the highest level of antioxidant content among all commonly eaten vegetables. It is a particularly rich source of lutein, which is considered a powerful chemopreventive agent against colon cancer. [2]

2. Avocado

At first glance, avocado’s nutritional profile fails to impress. Unlike kale, avocadoes have no over-100% DVs for any vitamins or minerals. And yet, this fruit shines for other reasons.

First, the avocado contains an excellent anti-inflammatory compound. In a study where avocado was used to supplement synthetic non-steroidal anti-inflammatory drugs (NSAIDs) for patients living with chronic pain, it was shown that avocado safely, effectively, and significantly reduces an osteoarthritis sufferer’s need to use NSAIDs after six weeks of therapy. [3]

Second, the avocado is full of phytochemicals that not only stop cancer growth but also induce the death of cancer cells without causing harm to normal, healthy cells of the body. [4]

Third, aside from its own health benefits, the avocado also enhances the health benefits of other super food because its healthy fat content allows the body to absorb more lycopene, beta carotene, and lutein from the food consumed along with the avocado. [5]

3. Green Tea

Unlike its black counterpart, green tea is extremely rich in non-oxidized polyphenols, such as catechins, which constitute nearly a third of the weight of the dried green tea leaves. [6]

These polyphenols are largely credited for green tea’s documented ability to prevent cancer, kill tumors, reduce cholesterol, and treat degenerative disorders such as Alzheimer’s disease, Parkinson’s disease, and artherosclerosis. [7][8]

4. Green Bell Pepper

Green bell peppers are high in lutein. [9] Although lutein is often associated with the prevention of eye diseases such as cataracts and macular degeneration, that’s not all it’s good for. This carotenoid also shows potential for preventing heart disease, [10] and type 2 diabetes. [11]

5. Brussels Sprouts

Although the vitamin C and K contents of Brussels sprouts are not as high as what you would find in kale, they’re still pretty high – at 142% and 221% DV, respectively – per 100 grams of sprouts.

This vegetable also has pretty good levels of potassium (8%), folate (15%), and tryptophan (13%). [12]

But what puts Brussels sprouts above kale is their level of glucosinolates. In a group of cultivars analyzed for their glucosinolate content by the Agricultural Research Service and the US Department of Agriculture, Brussels sprouts came out on top, above broccoli, cauliflower, collards, kohlrabi, mustard greens, and yes, even kale. [13]

What’s so special about glucosinolates? When glucosinolates come in contact with an enzyme called myrosinase (and this happens when glucosinolate-containing food is chewed), the glucosinolates turn into isothiocyanates. And isothiocyanates have been proven to prevent the multiplication of tumor cells and even cause these cells to die, not just in the lab but even in a living body. [14]

6. Kiwi Fruit

Kiwi is extremely rich in vitamin C, much more so than the famed orange. In fact, 100 grams of kiwifruit has nearly 80% more vitamin C than 100 grams of orange.

And what’s the benefit of having so much vitamin C? Researchers have found that consumption of high vitamin C fruit such as the kiwi even just once a week reduces respiratory symptoms such as wheezing, shortness of breath, chronic or night-time coughing, and some types of rhinitis. [15] This can be helpful to asthma sufferers, of whom there are so many these days.

Studies have also shown that kiwifruit extract is more effective than vitamin C in preventing oxidative DNA damage, [16] which is implicated in the development of cancer. [17]

7. Green Beans

Green beans are among the richest sources of dietary silicon. [18] Although silicon is not often mentioned in nutritional guides, increasing scientific evidence suggests that this mineral is essential to healthy bone formation. [19]

Aside from silicon, green beans are also excellent sources of the antioxidants lycopene, lutein, and beta-carotene. [20]

8. Cucumber

Cucumbers are internal cleansers; they remove pockets of chemical toxins and old wastes in the body. They also contain several anti-cancer compounds and show potential as anti-diabetic and antioxidant agents. [21]

This vegetable may also be a good alternative way of relieving pain caused by arthritis and other inflammatory diseases. Cucumbers have been found to have an analgesic effect comparable to that of diclofenac sodium, [22] the active ingredient in the popular painkiller Voltaren, a non-steroidal anti-inflammatory drug. [23]

9. Green Olives

Although olives don’t have a whole lot of vitamin and mineral content, they have very potent antioxidants that are well absorbed by the human body. A mere 10 mg daily intake of green olives is sufficient to produce observable improvement on a person’s cholesterol levels. [24] The fruit also shows potential in preventing breast cancer [25] and managing allergy symptoms. [26]

10. Spinach

A hundred grams of raw spinach contains a good amount of iron and folate. This makes it an extremely beneficial everyday vegetable for women, especially those of child-bearing age. [27]

But even those in their menopause years should consider having spinach every day. There is evidence showing that spinach can reverse age-related cognitive and physical declines, improving balance, spatial problem solving, and other neuronal and behavioral skills. [28]

Of course, when we say “green,” we’re not just talking about color. To be green is to return to a natural, clean way of living.

To keep your fruit intake green, consider going organic. This will help ensure that the green fruits and vegetables you consume are truly clean and free from chemicals that may harm your body rather than help it.


[1] https://nutritionvalue.org/Kale%2C_raw_nutritional_value.html

[2] https://carcin.oxfordjournals.org/content/19/1/81.short

[3] https://europepmc.org/abstract/MED/9476272

[4] https://sciencedirect.com/science/article/pii/S1044579X07000272

[5] https://jn.nutrition.org/content/135/3/431.short

[6] https://sciencedirect.com/science/article/pii/009174359290041F

[7] https://sciencedirect.com/science/article/pii/S0024320505012415

[8] https://journals.lww.com/anti-cancerdrugs/Abstract/1996/06000/Inhibitory_effect_of_six_green_tea_catechins_and.11.aspx

[9] https://pubs.acs.org/doi/abs/10.1021/jf60136a010

[10] https://sciencedirect.com/science/article/pii/S0899900711004370

[11] https://ajcn.nutrition.org/content/82/3/685.short

[12] https://nutritionvalue.org/Brussels_sprouts%2C_raw_nutritional_value.html

[13] https://naldc.nal.usda.gov/download/23901/PDF

[14] https://pubmed.ncbi.nlm.nih.gov/11887749

[15] https://thorax.bmj.com/content/55/4/283

[16] https://tandfonline.com/doi/abs/10.1207/S15327914nc391_20

[17] https://link.springer.com/article/10.1007/BF00207507#page-1

[18] https://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=924600&fileId=S0007114505002503

[19] https://link.springer.com/article/10.1007/BF02409409#page-2

[20] https://thescipub.com/abstract/10.3844/ajassp.2009.492.497

[21] https://sciencedirect.com/science/article/pii/S0367326X12002791

[22] https://sciencedirect.com/science/article/pii/S0975148310240062

[23] https://rxlist.com/voltaren-drug.htm

[24] https://econtent.hogrefe.com/doi/abs/10.1024/0300-9831.79.3.152

[25] https://pubs.acs.org/doi/abs/10.1021/jf102319y

[26] https://cabdirect.org/abstracts/20103127020.html

[27] https://medicinenet.com/script/main/art.asp?articlekey=51798

[28] https://jneurosci.org/content/19/18/8114.short

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