G-Bombs
Greens
Kale-is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants.For example, one cup of raw kale packs 684% of the Daily Value (DV) for vitamin K, 206% of the DV for vitamin A and 134% of the DV for vitamin C. It also contains antioxidants such as lutein and beta-carotene, which reduce the risk of diseases caused by oxidative stress. To benefit most from all that kale has to offer, it’s best consumed raw since cooking can reduce its nutrient profile.
Microgreens are immature greens produced from the seeds of vegetables and herbs. They typically measure 1–3 inches. Despite their small size, they’re full of color, flavor and nutrients. In fact, one study found that microgreens contain up to 40 times more nutrients compared to their mature counterparts. Some of these nutrients include vitamins C, E and K.
Collard greens are loose leaf greens, related to kale and spring greens. They have thick leaves that taste slightly bitter. They’re similar in texture to kale and cabbage. Collard greens are a good source of calcium and the vitamins A, B9 (folate) and C. They’re also one of the best sources of vitamin K when it comes to leafy greens. Vitamin K is known for its role in blood clotting and improving bone health.
Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads. Its nutrient profile is impressive with one cup (30 grams) of raw spinach providing 181% of the DV for vitamin K, 56% of the DV for vitamin A and 13% of the DV for manganese. It’s also packed with folate, which plays a key role in red blood cell production.
Cabbage is formed of clusters of thick leaves that come in green, white and purple colors.It belongs to the Brassica family, along with Brussels sprouts, kale and broccoli. Vegetables in this plant family contain glucosinolates, which give them a bitter flavor. Animal studies have found that foods that contain these plant compounds may have cancer-protective properties, especially against lung and esophageal cancer. Another benefit of cabbage is that it can be fermented and turned into sauerkraut, which provides numerous health benefits, such as improving your digestion and supporting your immune system. It may even aid weight loss.
Beets have been claimed to be beneficial for health. Indeed, they have an impressive nutrient profile, but while beets are commonly used in dishes, the leaves are often ignored.This is unfortunate, considering that they’re edible and rich in potassium, calcium, riboflavin, fiber and vitamins A and K. Just one cup (144 grams) of cooked beet greens contains 220% of the DV for vitamin A, 37% of the DV for potassium and 17% of the DV for fiber. They also contain the antioxidants beta-carotene and lutein, which may reduce the risk of eye disorders, such as macular degeneration and cataracts. Beet greens can be added to salads, soups or sauteed and eaten as a side dish.
Watercress is an aquatic plant from the Brassicaceae family and thus similar to arugula and mustard greens.It’s said to have healing properties and has been used in herbal medicine for centuries. Test-tube studies have found watercress extract to be beneficial in targeting cancer stem cells and impairing cancer cell reproduction and invasion. Due to its bitter and slightly spicy flavor, watercress makes a great addition to neutrally flavored foods.
Romaine lettuce is a common leafy vegetable with sturdy, dark leaves with a firm center rib.It has a crunchy texture and is a popular lettuce, particularly in Caesar salads. It’s a good source of vitamins A and K, with one cup (47 grams) providing 82% and 60% of the DVs for these vitamins respectively. What’s more, research in rats showed that lettuce improved their levels of blood lipids, potentially reducing the risk of heart disease.
Swiss chard has dark-green leaves with a thick stalk that is red, white, yellow or green. It’s often used in Mediterranean cooking and belongs to the same family as beets and spinach.It has an earthy taste and is rich in minerals and vitamins, such as potassium, manganese and the vitamins A, C and K. Swiss chard also contains a unique flavonoid called syringic acid — a compound that may be beneficial for lowering blood sugar levels. In two small studies in rats with diabetes, oral administration of syringic acid for 30 days improved blood sugar levels.
Arugula is a leafy green from the Brassicaceae family that goes by many different names, such as rocket, colewort, roquette, rucola and rucoli.It has a slightly peppery taste and small leaves that can easily be incorporated into salads or used as a garnish. It can also be used cosmetically and medicinally. Like other leafy greens, it’s packed with nutrients such as pro-vitamin A carotenoids and vitamins B9 and K.It’s also one of the best sources of dietary nitrates, a compound that turns into nitric oxide in your body which helps increase blood flow and reduce blood pressure by widening your blood vessels.
Endive (pronounced “N-dive”) belongs to the Cichorium family. It’s less well known than other leafy greens, possibly because it’s difficult to grow.It’s curly, crisp in texture and has a nutty and mildly bitter flavor. It can be eaten raw or cooked. Just one-half cup (25 grams) of raw endive leaves packs 72% of the DV for vitamin K, 11% of the DV for vitamin A and 9% of the DV for folate. It’s also a source of kaempferol, an antioxidant that has been shown to reduce inflammation and inhibit the growth of cancer cells.
Bok choy is a type of Chinese cabbage. It has thick, dark-green leaves that make a great addition to soups and stir-fries.Bok choy contains the mineral selenium, which plays an important role in cognitive function, immunity and cancer prevention. In addition, selenium is important for proper thyroid gland function. This gland is located in your neck and releases hormones that play a key role in metabolism.
Turnip greens are the leaves of the turnip plant, which is a root vegetable similar to beetroot.These greens pack more nutrients than the turnip itself, including calcium, manganese, folate and the vitamins A, C and K. They have a strong and spicy flavor and are often enjoyed cooked rather than raw. Turnip greens are considered a cruciferous vegetable, which have been shown to decrease your risk of health conditions, such as heart disease, cancer and inflammation. Turnip greens also contain several antioxidants including gluconasturtiin, glucotropaeolin, quercetin, myricetin and beta-carotene — which all play a role in reducing stress in your body.
Beans
Beans are a great source of fiber. That's important because most Americans don't get the recommended 25 to 38 grams each day. Fiber helps keep you regular and seems to protect against heart disease, high cholesterol, high blood pressure, and digestive illness. Navy beans have about 19 grams of fiber per cup.
Beans are a great way to get low-fat, low-calorie protein that already has the fiber and carbs mixed in. A single cup has around 15 grams. That's two to three times more than rice or wheat. It's especially good for a protein building block called lysine that you might not get enough of if you're a vegetarian. Cook a savory, protein-rich vegetarian stew with lentils, onions, carrots, tomatoes, and chili powder.
If you make it a habit to eat beans, you're more likely to have a lower body weight, slimmer waist, and a lower body mass index (BMI). Studies show that obese men on a protein-rich diet lost more weight with beans as their top protein source. Try a nourishing, low-fat, spicy kidney bean chili as a main course instead of meat.
You'll do your heart a favor if you make beans a regular part of your diet. Studies show it can lower your LDL "bad" cholesterol. For a really heart-healthy food option, try a simple salad made from beets, beans, and greens.
Eating a variety of beans not only seems to help prevent diabetes, it also appears to help control the high blood sugar that is both a cause and symptom of the disease.
Your body uses iron to make blood proteins (hemoglobin and myoglobin) that help move oxygen around your body. It's also a key nutrient for your hormones, and connective tissue like tendons and ligaments. A cup of soybeans has almost 9 milligrams. You can cook soybean pods, also called edamame, in salted boiling water. Eat them warm, straight out of the pod.
Magnesium helps make protein and bone, and stabilizes blood sugar. Black beans are a particularly good source at 120 milligrams in a single cup. That's about a third of the recommended daily amount.
Your body needs potassium for almost everything, including your heart, kidneys, muscles, and nerves. Beans have quite a bit of potassium, especially lima beans, which will give you almost 1,000 milligrams per cup. That's about double what you'll get from a banana.
Your cells need zinc to fight off germs, make genetic material, and heal wounds. It helps children develop properly and aids your senses of smell and taste. A cup of chickpeas, also called garbanzo beans, has about 2.4 milligrams. That's about a quarter of what you need for the day. You can make it into a dip called hummus that works as a snack or a meal in itself.
Folate- this B vitamin is especially important for women who are pregnant or trying to have a baby because it helps prevent certain birth defects. It's also good for heart health, cell division, and your nervous system. You'll get about 300 micrograms -- three-quarters of the recommended daily amount -- in just one cup of pinto beans.
Resistant starch acts like fiber in that it's harder to digest. It moves to the large intestine, where "healthy" bacteria in your gut feed on it. Resistant starches make you feel more full and keep your blood sugar down. You'll increase the resistant starch if you let your beans cool down and refrigerate them. Try a mixed bean salad as a simple summer side dish.
There is one downside to beans. You may get gas if you suddenly add a lot of beans to your diet. It's not usually unhealthy, but it can be unpleasant. You should get less gas after the first week, as your body gets used to it. Drinking plenty of water can help. You'll get less gas from dried beans if you soak them overnight and throw away the water.
Onions
Onions are members of the Allium genus of flowering plants that also includes garlic, shallots, leeks and chives.
These vegetables contain various vitamins, minerals and potent plant compounds that have been shown to promote health in many ways. In fact, the medicinal properties of onions have been recognized since ancient times, when they were used to treat ailments like headaches, heart disease and mouth sores
Packed With Nutrients. Onions are nutrient-dense, meaning they're low in calories but high in vitamins and minerals.
Particularly high in vitamin C
Powerful antioxidant
Rich in B vitamins, including folate (B9) and pyridoxine (B6) — which play key roles in metabolism, red blood cell production and nerve function
May Benefit Heart Health. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots. Quercetin is a flavonoid antioxidant that’s highly concentrated in onions. Since it’s a potent anti-inflammatory, it helps decrease heart disease risk factors, such as high blood pressure.
Contain Cancer-Fighting Compounds.
Help Control Blood Sugar.
Boost Bone Density.
Have Antibacterial Properties.
Boost Digestive Health.
Mushrooms
All types of edible mushrooms contain varying degrees of protein and fibre. They also contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues. In particular, white button mushrooms are one of the few non-animal sources of vitamin D.
Mushrooms are full of lean proteins and have negligible fat or cholesterol. They are a great source of chitin and beta-glucan that are fibers which keep a check on your cholesterol levels. The high protein content helps burn excess cholesterol and fat in the body. It helps reduce the chances of some cardiovascular diseases like heart attack, stroke and atherosclerosis.
Mushrooms contain abundant calcium which is an essential nutrient to maintain strong bones. Consuming mushrooms regularly can help reduce chances of developing bone-related conditions including osteoporosis, joint pain, and other disorders related to bone degeneration.
Out of the many antioxidants present in mushrooms, ergothioneine is an antioxidant that is effective in protecting your body from any free radicals. Mushrooms also contain natural antibiotic and anti-fungal properties that help you get rid of various infections. The presence of vitamin A, vitamin B-Complex and vitamin C also help in strengthening the immune system.
Mushroom is a great source of chromium which helps maintain blood sugar levels, further keeping a check on insulin, and thus it is a super food for diabetics.
Mushrooms have been shown to significantly suppress breast cancer cell growth and reproduction and are found to be chemoprotective against breast cancer.
Mushrooms have high amounts of two antioxidants, ergothioneine and glutathione, which are both associated with anti-aging properties.
Berries
Loaded with antioxidants.
Help improve blood sugar and insulin response.
High in fiber.
Provide many nutrients: VIt C, Manganese, Folate, Vit K1, Copper
Help fight inflammation.
Help lower cholesterol levels.
Good for your skin. by reducing skin wrinkling, as the antioxidants help control free radicals, one of the leading causes of skin damage that contributes to aging. Ellagic acid protects skin by blocking the production of enzymes that break down collagen in sun-damaged skin.
Help protect against cancer.
8 Healthiest Berries
Blueberries- lowering “bad” LDL cholesterol in the blood, reducing the risk of heart attack, and enhancing the function of arteries, improving memory and cognitive functioning, reduce oxidative stress and inflammation.
Raspberries- reduce oxidative stress and inflammation, black raspberries can reduce risk factors for heart disease, such as blood pressure and blood cholesterol
Goji berries-high levels of vitamin A and zeaxanthin, both of which are important for eye health and reduce aging in eyes, increase metabolism and reduced waist size in overweight people
Strawberries- lower risk of heart attack, reduce a number of risk factors for heart disease including blood cholesterol, triglycerides, and oxidative stress, reduce inflammation, help control blood sugar levels
Bilberries-reduce inflammation, increase “good” HDL cholesterol and reduce “bad” LDL cholesterol, improve blood sugars and heart health
Acai berries- high antioxidant, reduce blood sugar, insulin, and blood cholesterol levels, reduce pain
Cranberries - improve bladder health ,reduce risk of urinary tract infections, reduce the risk of other infections, high antioxidants, reduce cholesterol, blood pressure, oxidative stress, and “stiffness” of arteries
Grapes- grape seed polyphenol extracts can lower both blood pressure and heart rate, reduction in the risk of type 2 diabetes, reduced blood cholesterol and oxidative stress, improved memory and brain function
Seeds/Nuts
They good sources of protein, healthy fats, fiber, vitamins and minerals. Nuts and seeds regulate body weight as their fats are not fully absorbed, they regulate food intake, contain unsaturated fats and other nutrients that provide protective effects against heart disease and diabetes. and help burn energy. In fact, pecans are being studied in reversal of diabetes.
Commonly consumed seeds include pumpkin seeds, flax seeds, sesame seeds, hemp seeds, poppy seeds, sunflower seeds, psyllium seeds and chia seeds.
They are rich in phytochemicals that act as antioxidants and in vitamins E, B6, niacin and folate; and they provide minerals such as magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus and potassium.
It is recommended to have 30 grams or one third of a cup daily.