Many of us know that we should eat more fresh vegetables and fruits, but what we are not doing is finding creative ways to eat them, such as making them in green juices or smoothies, and even in salads, all this to make this habit happen. make attractive. Today we are showing you 7 of the most powerful fruits and vegetables with recipes that will help you easily consume them daily.
7 fruits and vegetables with extraordinary healing properties
The benefits of eating colorful fruits and vegetables are like protective armor for children and adults. Think of them as super powerful. The bright, vibrant colors found in vegetables and fruits offer impressive health benefits. Basically, incorporate the following fruits and vegetables into your eating habits that will guarantee you a dose of super powerful nutrients.
1. Spinach - Increases muscle strength
Spinach is rich in water-soluble vitamins, fat-soluble vitamins, minerals, phytonutrients, nitrates, proteins, and fiber. The natural nitrate in spinach stimulates muscle protein when normally consumed in a balanced diet.
8 ounces of spinach contain less than 1 milligram of nitrate. However, being a natural nitrate, it is much more beneficial than inorganic nitrates used as food additives. Our bodies convert the nitrate in spinach into nitric oxide (NO). This helps with proper bowel function, as it is a vital molecular component for delivering oxygen to the blood. This makes NO a vasodilator and anti-inflammatory agent. Eating around 300g of spinach 3 times a week will help increase the release of necessary substances in muscle tissue, which in turn benefits muscle gains.
Spinach is very rich in iron, more so than many other green foods. That is why it can be of great help to those who incorporate little or no meat in their diets. Iron is necessary to maintain energy levels, which is a condition for healthy exercise.
To preserve the rich iron content of spinach while cooking, add a little lemon juice or vinegar to your plate.
2. Cherries - Brain Food
Cherries are a good source of fiber, vitamins, and minerals, including potassium, calcium, vitamin A, and folate. They are also well known for their antioxidant properties. A serving of 14 cherries counts as one of your five a day (five servings a day of fruits and vegetables).
We have long known that cherries and other stone fruits provide a variety of essential vitamins and minerals. But here's another reason to make sure they're on the shopping list: they're good for the brain.
How do berries improve brain health? Anthocyanin-rich fruits like cherries have been shown to affect the brain in several ways. Several pathways are believed to work together to improve cognition and prevent brain degeneration.
First of all, the high antioxidant content of these fruits can eliminate free radicals and reduce inflammation in the brain. Furthermore, the flavonoids in the fruit have the potential to inhibit cell death of nerve cells (neurons) and improve the connections between neurons, especially in areas of the brain associated with learning and memory (hippocampus).
Flavonoids can also alter amyloid beta (Aβ) aggregation in the brain and thereby prevent the formation of amyloid plaques. Amyloid plaques are adhesive accumulations of these proteins that accumulate outside neurons and are involved in the development of Alzheimer's disease
Consuming a large number of anthocyanin-rich fruits can increase learning ability, memory, and motor skills.
3. Coconut - Its oils raise the body's metabolism
Coconut oil increases your metabolism by increasing energy expenditure, raising basal body temperatures, and accelerating the loss of other fats within the body. Consuming just two tablespoons of coconut oil a day (30 ml) in both men and women has been shown to maintain a healthy level of belly fat.
Coconut oil is prepared for the fat around our midsections, the most dangerous kind. One tablespoon of coconut oil contains 117 calories and 13.6 grams of fat; that's over 90% saturated fat, but coconut oil is made up of short and medium chain fatty acids that not only degrade faster than long chain fatty acids, the oil's composition really makes it a hunter fat instead of a fat catcher.
· Coconut Oil May Support a Healthy Metabolism - Fat Chaser
· Supports your ability to burn other dietary fats - not a fat collector
· Coconut oil stimulates ketosis, an important fat-burning state.
· Coconut oil is effective for blood sugar levels that are already within the normal range.
4. Kale - Powerful and great for healthy eyes and teeth
Antioxidants protect against eye damage caused by sunlight, cigarette smoke, and air pollution. This green leafy vegetable is loaded with two of the best for eyes, lutein and zeaxanthin.
They get into the lens and retina of the eye, and are believed to absorb harmful visible light. Most people do not have these two nutrients, but it is an easy solution. Eating a cooked 10-ounce block of frozen kale over the course of a week will help reduce the risk of age-related eye diseases.
5. Broccoli - prevents anemia
Broccoli is incredibly nutritious. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the RDI, which makes it a pretty good source.
Additionally, a serving of broccoli also contains 168% of the RDI for vitamin C, which helps your body absorb iron better. The same serving size is also high in folate and provides 6 grams of fiber, as well as some vitamin K.
Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, cabbage, and cabbage. Cruciferous vegetables contain indole, sulforaphane, and glycosylates, which are plant compounds believed to protect against cancer.
6. Guava - preventive against viral and cold infections
Guava's nutritional content includes calcium, potassium, iron, folate, vitamins A and B, fiber, and vitamin C. Fresh guavas have three to six times more vitamin C than oranges and almost 20 times more than bananas. All of these minerals and nutrients are of great value to the body.
The iron and vitamin C content in guava helps prevent colds and keeps viral infections at bay. The fruit also reduces mucus, loosens coughs and disinfects the airways.
7. Kiwi - active in defense against respiratory diseases
One of the best-known health benefits of kiwifruit revolves around its ability to decrease respiratory problems such as asthma and wheezing. In fact, kiwi and other fruits rich in vitamin C provide significant protection. The most famous study showing this connection comes from Italy, and it was published in the journal Thorax. The study involved 18,737 children aged 6-7 years living in Italy. The researchers found that those who consumed the most citrus and kiwis were:
44% less likely than the control group to experience wheezing
28% less likely to experience a runny nose
25% less likely to have a chronic cough
32% less likely to have difficulty breathing
Juices of fruits and vegetables high healing power
The next two juices will connect you with all the power of nutrients and energy you need for a busy day. Just make sure you're not drinking on a completely empty stomach if you are sensitive to sugar. If you are, be sure to add some soft coconut meat to each juice in the blender and mix slowly for about 30 seconds. Or, you can put two tablespoons of coconut oil and it will help slow down the entry of sugar into the body.
· 5 kale leaves (kale)
· 1 cup of broccoli
· 2 cups of young or adult spinach (we prefer adult, as it has more nutrients)
· 1 large cucumber
· 1 lime with the skin (unless not organic)
One fruit that you don't see much of in some places is guava, but you can consider mango if you don't get it easily.
· 6 Kiwis
· 1 cup pitted cherries
· 3 Guavas
· 1 large apple
· 1-inch fresh ginger root
This is the most incredibly low-glycemic juice combination, even more so when coconut is added. Even if you don't add the coconut it is delicious and a real quick energizer. If you want to add the coconut, then make your juice, add the juice to the blender and add 1 heaping tablespoon of coconut oil, then mix slowly. A combination of juice and smoothies, but the purity of the juice is saved and the absorption is very high.
It would just take 5 minutes to write down details about your food intake in a journal and it’s a helpful tool for people trying to lose weight. People who keep a food journal often find that jotting down every meal into a notebook helps them eliminate calorie-rich and unhealthy food. A food journal also helps one set a food routine and the frequency of snacking, avoiding weight gain.