Do you ever feel like no matter what you eat, you just can’t seem to get enough energy? You’re not alone. A lot of people have a hard time getting all the nutrients they need from their food. With a world full of ready-made meals, sugary products, and carb-heavy conveniences it’s no wonder we’re falling into such a slumber. Life can be a grind at times.
That’s why I’ve put together this list of some of the healthiest green dishes out there. Once that is easy to introduce to your diet and if you do so, you’ll start to see incremental benefits in energy, focus, and wellbeing.
All of these recipes are packed with fiber, protein, and other essential nutrients that will help keep you energized throughout the day.
So check them out and see how easy it is to include them into your diet, and get back to feeling your best!
As the saying goes – JUST DO IT
Table of Contents
1- Kale
Kale is a powerful producer of nutrients, especially when it comes to Vitamin A. One cup has 1 g – almost 4%!
This means that if you eat 2-3 cups per day then your body will be getting close to meeting its daily requirements for this important nutrient which helps with vision development as well mood stability and immunity.
Kale is a great source of vitamin K that can help keep your bones healthy and prevent blood clots.
It also contains many other vitamins making it an excellent choice for any meal or diet plan! A recent study published in September 2016 found out how delicious this leafy green really works by suppressing rises after meals which could be beneficial to those with diabetes looking into reducing their medication doses because they no longer need extra tests every time there are high sugar levels detected from food sources.
Kale not only tastes great but it also has cancer-fighting abilities!
The compounds in kale called “glucosinolates” are broken down during digestion to form “indoles” and isothiocyanates.
These two types of molecules have been shown to stop the growths of certain cancers when introduced into animals or laboratories studies
2- Avocados
Avocados are a major food group for those looking to eat their way towards healthy living. With 20 grams (g) worth of fat and over 300 mg cholesterol per serving, avo’s can’t be seen as a health hazard even if they do have more saturated than polyunsaturated oils!
Avocados are a great source of vitamins and antioxidants. One whole avocado also contains 2 mg (mg) of vitamin E, which is about 19% of your daily value!
It protects cells in our body from free radicals that cause damage by donating an electron pair with its own unpaired electrons to fight illness or infection.
The powers of lutein are truly amazing!
Avocados not only contain an antioxidant but also help prevent age-related macular degeneration which is the No. 1 cause for blindness and vision impairment in America today, according to studies performed by researchers from around the globe who were seeking answers on how best diet choices can preserve eye health.
As well they should know since this condition affects over 60 million people nationwide alone.
In addition, we have evidence suggesting that consuming more than 2 ounces per day may improve or perhaps even prevent advanced forms.
While avocados are also a great source of dietary fiber, with 9g per serving. Consumption can help you relieve constipation and keep weight down while also lowering your risk for developing some diseases like diabetes or cancer!
3- Kiwi
Kiwis may be small but they’re packed with nutrition. Two kiwifruits (yes, you can eat the peel!) have 84 calories combined and provide 4 g fiber for 15% of your daily value! They also pack 128 mg vitamin C which is 142%.
The 34 mcg folate will help keep cells healthy by making DNA strands correctly shaped according to what scientists know so far about how this important nutrient works in our bodies.
If you have trouble sleeping, kiwi might be the fruit for you! Kiwis are full of serotonin which can help people with disturbed rest.
In one small study from 2013 researchers found that consuming a regular serving of this tasty treat helped those who ate them fall asleep faster and had longer periods without interruption – both factors being important if we want quality shuteye all night long.
4- Brussels Sprouts
Vitamin C is an essential immune-supporting vitamin found in many plants and vegetables. One cup (cut) raw Brussels sprouts contains 75 mg or 83% of your daily value, making them one potent tool for fighting infection!
But be mindful that because it’s heat-sensitive, cooking will destroy most if not all the goodness inside so try adding these guys to other dishes instead where they’ll stay fresh longer – think meat marinades?
Potassium is an important mineral for every part of your body.
It helps keep the heart functioning properly, regulates blood pressure and energy levels by activating voltage-gated sodium channels in cardiac tissue that allow cells to contract more efficiently with less electricity needed from outside sources like muscles or nerves.
It also keeps bones strong as well! But did you know there are far too few people getting enough?
If you’re looking for a way to amp up your potassium intake, try eating more foods like Brussels sprouts.
They have naturally high levels of this mineral which can help lower blood pressure and reduce stroke risk!
But don’t overdo it on the veggies; too much will make sure that they stay nicely savored rather than gaining any unwanted weight from all those tasty goodnesses maturing inside them.
5- Basil
Basil is the perfect addition to your favorite meal. Not only does it add an aroma that you can’t get enough of, but basil also has tons of health benefits!
The leaves are rich in rosmarinic and caffeic acid which have strong antioxidant properties as well as containing eugenol – a potential complementary treatment for inflammatory diseases if consumed regularly or topically applied on skin tissue.
Basil has been used as a spice for centuries. But did you know that it’s also packed with nutritional benefits?
For example, one ¼-cup serving of fresh basil contains just over one calorie and provides us with essential vitamins such as Vitamin C!
A recent study conducted by researchers at The Journal Of Nutrition found adding spices like basil could help reduce abdominal fat in overweight men who have obesity or even more simply hunger after eating high carbohydrate meals.
Bottom Line
Of course, the healthiest food options are usually those that have a variety of nutrients. These foods will help you stay full and energized throughout the day! After reading this blog post, what do you think is the most important factor when choosing healthy green dishes?
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