Countless diets promise rapid weight loss and better nutrition. But if you really want to be healthy, eat more of these greens:
Broccoli
Broccoli contains glucosinolate and sulforaphane which protects the body against cancer. It’s also been found to help prevent chronic health issues including heart disease. One cup of broccoli can give you 90% of your daily vitamin C requirement, and 77% of your daily vitamin K requirement, along with manganese, potassium and folate.
Brussels sprouts
This cruciferous vegetable also has glucosinolate and sulforaphane, along with the antioxidant kaempferol, which is effective in cell damage prevention. It’s also rich in fiber, along with vitamins A, K, and C.
Kale
Kale is nutrient-dense and high in antioxidant content. One cup of raw kale is rich in vitamins A, B, C and K, as well as calcium and potassium. It helps prevent spikes in blood sugar as well as lower blood pressure and cholesterol.
Pistachios
Pistachios contain not just 18% of your daily thiamine requirement but it is also rich in vitamin B6, a very important brain nutrient. Add some chopped pistachios to your salads or even low-sugar desserts for flavor, crunch and nutrients.
Pumpkin seeds
Pumpkin seeds are rich in zinc, phytonutrients and protein. These seeds have a nice crunch, yet chewy and soft inside. Also known as pepitas, you can roast them with olive oil, coriander, salt and pepper.
Collard greens
Collard greens are leafy greens rich in essential vitamins and minerals. It has high vitamin A content as well as vitamin K and folate. Chop up some collards and sautee with sliced onions, garlic and bacon.
Spinach
Raw spinach can be added to soups, smoothies and salads. It’s rich in vitamins A, C, E and K as well as potassium and magnesium.
Seaweed
Seaweed is rich in B12 and protein, and some variety of seaweed contains focuxanthin which has been found to aid in weight loss.
Asparagus
Asparagus contains inulin, a soluble fiber which has been found to suppress appetite. It’s also rich in B vitamins B1, B2, B3 and B6, along with vitamin K. Moreover it’s been found to improve digestive health.
Avocado
Avocado is rich in folate and potassium and you can add this tropical fruit to your salads and toast. Moreover because it is rich in monounsaturated fats it can lower cholesterol as well. Make your own guacamole by mashing an avocado and putting a bit of hot sauce, salt, pepper, and lime juice.
Green bell pepper
Green bell peppers have a lot of Vitamin C (120mg per one cup of chopped peppers) and is also rich in fiber.
Edamame
If you need a healthy alternative to your beefy burgers (for protein), then try edamame. Half a cup of edamame can give you 8g of protein, not to mention, it only contains 95 calories!
Jalapeno
Jalapeno peppers contain capsaicin which boosts metabolism and aids in weight loss.
Snap peas
One cup of snap peas gives you 2g of fiber, 2g of protein, and 3g of natural sugars. It also contains Vitamin C and B Vitamins. You can add these peas to your salad.
Swiss chard
Swiss chard is rich in fiber and anthocyanins. It also contains Vitamin A, C, E and K, along with minerals like iron, magnesium and potassium.
When spend a few hours in Koko Fit Club each week, make sure you’re supplementing your workouts with the right diet.
Try these green smoothie recipes: