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.