The 7 healthiest leafy greens for your skin and body

Eat your greens”: it’s a phrase everyone has heard repeated since childhood, first from parents and grandparents and later from doctors and nutritionists. The advice to eat leafy green vegetables is truly a cornerstone of healthy eating across the globe. These plant-based foods are a veritable treasure trove of nutrients—vitamins, minerals, antioxidants and fibre—that not only protect us from many diseases but also support the heart, brain and immune system, promote healthy skin, boost vitality and help us maintain a healthy weight. It’s therefore essential to eat them regularly and rotate your choices to enjoy the benefits of each individual plant. Some of the healthiest leafy greens can also be enjoyed raw, ensuring that the nutrients aren’t compromised by cooking. This time of the year, supermarket aisles and local markets are overflowing with bright, vibrant green vegetables: to help you choose, we’ve selected eight of the healthiest leafy greens that are most beneficial for our health (and beauty). What’s more, when prepared creatively, they’re a delight for our palates as well.

Watercress

It has been repeatedly named the healthiest vegetable in the world. The humble watercress is truly an exceptional source of nutrients: one serving provides 100% of the recommended daily intake of vitamin K (which protects against osteoporosis); vitamin A, which plumps the skin; vitamin C, which contributes to collagen production; lutein and zeaxanthin, which protect the eyes; calcium, essential for healthy bones and antioxidants that defend against various diseases (including chronic ones). Add a handful of leaves from this detoxifying vegetable to your salad, cold soups like gazpacho or your smoothie. You can also use watercress to make a delicious pesto.

Kale

A long-standing obsession among wellness enthusiasts and celebrities, like Gwyneth Paltrow, Miranda Kerr, Beyoncé and Jennifer Aniston, kale is a legendary leafy green that epitomises health. It’s packed with antioxidants like polyphenols, flavonoids, vitamin C and beta-carotene, which not only protect against many diseases but also have anti-ageing effects and make your skin glow. Chop the kale leaves to make them easier to digest and let your creativity run wild in making imaginative salads with cottage chesse and raisins, for example, or with mung beans and cashews—and dress them with tahini sauce and toasted pumpkin seeds.

Spinach

Light, crisp (when consumed raw as baby spinach), low in calories and nutrient-rich, spinach is a winning choice, especially during the summer. These antioxidant and anti-inflammatory vegetables provide a cocktail of nutrients beneficial for skin, eye and heart health: vitamins A, E, C and K, beta-carotene, chlorophyll, lutein, zeaxanthin and minerals such as potassium, calcium, iron and magnesium. Enjoy them raw to preserve all their nutritional properties. And always get creative with new salads, pairing them with avocado, chopped walnuts and strips of tempeh, for example.

Seaweed

Technically marine organisms, seaweed (which also have green leaves) are considered as superfoods with a taste of the sea and an extraordinary source of nutrients. They are wrapped around maki sushi and used in soups and salads. These marine vegetables are rich in vitamins, minerals and antioxidants, as well as collagen (which supports the skin), stress-relieving magnesium and brain-boosting omega-3s. In addition, they stimulate hair growth and support thyroid and intestinal function. Sprinkle nori flakes over your salads, rice, spelt and quinoa or add a piece of wakame or kombu seaweed to your summer soups and pureéd soups (served slightly chilled), such as pea and sweet potato soup.

 

Arugula

A star ingredient in iconic Mediterranean salads, this pick has a legion of fans who love its distinctive flavour, which makes every dish unique and special. What’s more, it contains powerful anti-ageing antioxidants, vitamins such as vitamin A, vitamin C and vitamin K, minerals like calcium, potassium and iron and B vitamins such as folic acid (essential during pregnancy). It also aids digestion and helps replenish minerals. Don’t just eat it in salads: add it to smoothies, chop it up and sprinkle it over ceviche and carpaccio or toss a handful of raw arugula into dishes made with quinoa, barley, spelt or brown rice.

Swiss chard

Who would have thought? The humble Swiss chard (or beet greens) is a prime candidate for “beauty food,” providing the entire recommended daily intake of vitamin A (which promotes healthy skin) and even double the recommended daily intake of vitamin K, which is vital for strong bones. In addition, it provides vitamin C, which stimulates collagen production; biotin, which strengthens hair; potassium, which promotes diuresis and detoxification; lutein and zeaxanthin, which protect the eyes and magnesium, which helps reduce stress. Choose Swiss chard with thin ribs and tender leaves and enjoy it in salads, seasoned with crumbled feta and buckwheat croutons, for example.

Pak choi (or bok choi)

This vegetable (also known as Chinese cabbage), which originates from Asia and is now increasingly common globally, is an excellent addition to our arsenal of health-promoting vegetables, thanks to its numerous nutritional benefits. This plant with large green leaves provides beta-carotene, which protects the skin from the sun; antioxidant vitamin C; bone-strengthening vitamin K; as well as folate and minerals such as calcium, magnesium and potassium. To eat pak choi raw, choose the most tender bunches, cut them into thin strips and dress them with olive oil, lemon juice and soy sauce, along with pan-seared tofu cubes. Or cut the head in half, quickly sear it on the grill, season it with a few drops of soy sauce and lemon juice and sprinkle it with chopped parsley and slivered almonds.

 

 

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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20 Vitamin K Foods That Support Healthy Bones, Blood, and More

When people think of foods with vitamin K, they often credit them with helping with blood clotting. And indeed, this vitamin is required in the synthesis of several blood proteins involved in clotting. Vitamin K also activates proteins that strengthen bones and help them grow, reducing the risk of fractures.

Certain types of vitamin K contain disease-fighting antioxidants. We asked experts to explain why incorporating this vitamin into your diet is a healthy habit that can boost your immune system. We've also rounded up the best food sources of vitamin K to help you keep your intake steady.

What Is Vitamin K?

Vitamin K is the collective name of a family of compounds. "There are different categories within vitamin K," says a specialist in sports nutrition. "You have vitamin K1, which is found in dark leafy greens and soybean oil, and also vitamin K2 and some others, which can be found in smaller amounts in animal products."Fermented foods also contain vitamin K2.

Daily Recommended Value

So how much vitamin K do you need? The unofficial daily value for vitamin K is between 90 and 120 micrograms.2 For context, one cup of raw spinach contains more than 100% of the daily recommended value, so you don't need to eat much of the foods listed below to consume a healthy amount of vitamin K. While a consistent intake is important, you don't want to overdo it.

Good Food Sources of Vitamin K

Your body treats vitamin K like fat and stores it in your liver and fat tissues. "We can rely on our body stores a little bit more than [we can for] some of our water-soluble vitamins," says Nguyen. But at the same time, your body isn't able to make enough vitamin K consistently and relies on you getting it from the foods you eat.2

Here are several foods that are good sources of vitamin K and ways to incorporate them into your diet.

1) Kale

                                                                      There are 113 micrograms of vitamin K in a cup of uncooked kale, providing 94% of the DV.2 Roast your kale with a drizzle of olive oil and a dash of salt to enjoy a crunchy, high-vitamin K snack

2) Collard Greens

This is a sign to whip out a Southern-style collard greens recipe now and again. A half-cup serving of cooked collard greens provides over 400% of the DV of vitamin K (530 micrograms).

3) Swiss Chard 

 

These bitter greens seem to have an edge when it comes to vitamin K. There are 150 micrograms in half a cup of cooked Swiss chard (over 125% of the DV).3 

 

4) Spinach

 

 If you prefer something with a milder, less bitter flavor, a cup of uncooked spinach is another option, with 145 micrograms of vitamin K (121% of the DV).

5) Broccoli

 

Just half a cup of cooked broccoli already contains 110 micrograms of vitamin K or 92% of the DV.

Cheese boosts the benefits even further: A healthy dose of fat helps you absorb Vitamin K.  

6) Brussels Sprouts

 

Brussels sprouts contain 78 micrograms of vitamin K in half a cup, which meets 65% of the DV. Toss these in olive oil and salt, and roast until tender on the inside and crispy on the outside.  

7) Romaine Lettuce

 

 Having a large salad with two cups of romaine lettuce  would give you 96 micrograms, or about 80% of the DV, of vitamin K.

8) Parsley

 

 Even fries are a little healthier when they're garnished with one tablespoon of fresh parsley, which offers you 62 micrograms, or 50% of your daily vitamin K needs.

9) Prunes

 

If you're already having a daily dose of prunes for gut health, you'll be pleased to know you're also getting vitamin K. A snack of six prunes contains 34 micrograms, or 28% of the DV.

10) Turnips

 

These brown sugar-glazed turnips are a surprisingly sweet way to get 426 micrograms of vitamin K in a ½ cup serving. That's 355% of the DV.

11) Edamame

 

This light and tasty pasta salad recipe includes a 12-ounce bag of edamame. Just ½ cup of edamame has 21 micrograms of vitamin K, which is 18% of the DV.

 

12) Pine nuts

 

The toasted pine nuts don't just give these green beans a burst of flavor. They also provide 15 micrograms of vitamin K, which is 13% of the DV.

13) Pumpkin

 

The recipe for this decadent pasta dish calls for over 3 ½ cups of pumpkin puree. In just ½ cup of canned pumpkin, there are 20 micrograms of vitamin K, which is 17% of the DV.

 

14) Okra / Lady finger 

 

Alongside many other healthy veggies (like onions, peppers, and garlic), this warm and lightly spicy gumbo includes 2 cups of okra. Just ½ cup of okra contains 16 micrograms of vitamin K, which is. 13% of the DV. 

 

15) Blueberries

 

These healthy blueberry muffins contain heart-strengthening flax seed oil and an entire cup of oats. The 2 cups of blueberries offer lots of vitamin K. There are 14 micrograms of vitamin K, which is 12% of the DV. 

 16) Mustard greens

 

This hearty stew is a warm and comforting way to work mustard greens into your dinner rotation. Just one cup contains 405 micrograms of vitamin K, an impressive 450% of the DV.

 

17) Kiwi

 

Just one kiwi contains 30.2 micrograms of vitamin K, or 33 percent of the DV. The fruit teams up with cucumber in this sweet and spicy relish, which makes a refreshing side for grilled chicken or fish. 

 

18) Arugula

 

Peppery arugula, juicy peaches, creamy burrata—this dynamic trio will be your go-to summer salad. One cup of arugula provides 21.8 micrograms of vitamin K, or 24% of the DV. 

 

19) Asparagus

 

 Not only is this veggie-packed flatbread a quick, delicious dinner, it's a vitamin K powerhouse, featuring arugula as well as asparagus, which has 84.5 micrograms of Vitamin K, or 93% of the DV, in just one cup.

 

20) Bok Choy

 

Bok choy is another heavy hitter in the vitamin K department, with 84.4 micrograms of Vitamin K per cup, or 93% of the DV. 

How to Improve Absorption

As a fat-soluble vitamin, vitamin K from food is best absorbed when there's fat or oil in the same environment. So when you're having your green vegetables, toss them in some oil to increase your intake. However, some people with underlying health conditions may need more help and possibly a supplement to improve their nutrient absorption.

"If someone has a disease that impacts the gastrointestinal tract, like celiac disease or Crohn's disease, they may not absorb the vitamin K from their food as well," says Nguyen. In these cases, the physician and dietitian would monitor the person's vitamin K levels more regularly and may start them on a supplement.

Precautions

There are people who need to be more mindful about their intake of vitamin K-rich foods. Since vitamin K supports blood clotting, if you are on a medication to prevent clotting, sudden increases in vitamin K intake may interfere with your medication, says an expert.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs