diet

The diet of the Green

Green Foods

Natural foods of green color

Green natural foods are mainly vegetables (or vegetables, to be precise) and fleshy fruits.

For example: kiwi, agretti, basil, spinach, Granny Smith apple, parsley, turnip tops, cucumber, artichoke, asparagus, peas, broad beans, Brussels sprouts, chard or chard, cabbage, broccoli, cabbage, broccoli, green algae, chicory, dandelion, endive, lettuce, green radicchio, rocket, grapes, hops, green peppers and courgettes.

Properties of Green Vegetables

Anti-tumor and anti-atherogenic

This type of vegetables and fruits is characterized by a high quantity of carotenoids and chlorophyll, both with a high antioxidant action.

It has been shown that these two phytochemicals (or phytoalexins) make use of an anti-atherogenic and antitumor action.

Sources of carotenoids

Carotenoids (or provitamin A) are phytochemicals of mainly red or orange color.

More abundant in the red diet, carotenoids are still significantly present in green foods.

Some are: beta carotene, lycopene, lutein.

Functions

  • They fight oxidative stress by supporting the immune system
  • They are responsible for the development of epithelial cells
  • Maintain the visual function.

The absorption of carotenoids depends on their bioavailability. This increases with the modest presence of fat, associated with fast and not intense cooking.

Absorption decreases in the presence of lecithins, phytosterols and chitin / chitosan.

Magnesium sources

Green vegetables are also characterized by the abundant presence of an important mineral: magnesium.

Functions

  • Participates in the metabolism of sugars and proteins
  • Regulates nerve impulse transmission
  • It modulates the pressure of the blood vessels
  • Contributes to the maintenance of an alkaline PRAL, favoring the acid base balance.

The absorption of magnesium contained in raw vegetables can be partially compromised by the presence of phytates and oxalates.

Cooking inactivates most of these anti-nutritional factors, which is why it is important to consume a quantity at least equal to that of raw vegetables.

However, we must not forget that minerals tend to disperse in water, which is why it is advisable to avoid boiling, favoring steaming, vasocottura and fast frying.

Sources of folic acid

Furthermore, foods rich in carotenoids are the best source of folic acid and folate.

Functions

  • These substances can help prevent atherosclerosis (by converting homocysteine)
  • They are essential for the diet during pregnancy, because they support the nervous development of the fetus
  • They participate in erythrocyte synthesis.

The lack of folate in the diet can cause pernicious anemia and, in the fetus, can induce even very serious fetal malformations (spina bifida).

It is good to remember that folates are very sensitive to cooking and tend to become inactive with heat.

Sources of vitamin C

Broccoli, kiwi, spinach, green peppers, parsley, cabbage etc. also contain high amounts of vitamin C.

Functions

Also called ascorbic acid, vitamin C is necessary:

  • To the synthesis of collagen
  • To support the immune system
  • To fight against oxidative stress.

Remember that vitamin C is very delicate and undergoes the effect of heat as much as oxygen.

Degrading easily, requires to consume a part of raw and fresh fruit and vegetables (preferably in season).

Curiosity

Did you know that the ancient Greeks used parsley to decorate the crowns of the winners of the Nemei games?

And that the Romans used broccoli to cure different diseases and ate them before banquets, so that the body absorbed alcohol better?

Green Recipes

Bruschetta

Ingredients for 4 people)

  • 8 slices of bread
  • 6 kiwis
  • 300 g of lettuce
  • 8 slices of raw ham
  • Extra virgin olive oil
  • Salt and pepper.

Preparation

After having washed it carefully, cut the lettuce into strips. Toast the slices of bread in the oven or toaster and put a little oil, salt and pepper on top.

Peel and slice the kiwis and add them to the lettuce; season with oil and salt to taste. Now place this dressing on the slices of bread and add a slice of ham.

Energy outline

Ingredients for 4 people)

  • 1 kg of spinach
  • 2 zucchini
  • 2 chillies
  • Grated Pecorino
  • Extra virgin olive oil
  • Salt and pepper.

Preparation

  • Wash the spinach and cook in salted water.
  • Meanwhile, wash the courgettes, cut them into slices and cook them on a low heat in a pan with oil and chilli.
  • Once both vegetables are cooked, add the spinach (drained) to the courgettes and sauté together for five minutes.
  • Season with salt and pepper to taste and with plenty of grated pecorino cheese.

Green Centrifuges

Winter Centrifuge 1

Ingredients for 4 people)

  • 3 green apples
  • 2 pears
  • 1 kiwi
  • 1 stalk of celery.

Preparation

  • Wash the apples and pears, peel them, remove the cores and cut them into small pieces.
  • Wash the celery.
  • Peel and cut the kiwi into pieces and centrifuge all the ingredients.

Winter Centrifuge 2

Ingredients for 4 people)

  • 200 g of spinach
  • 4 kiwis
  • 1 apple
  • 1 beet
  • water
  • Salt and pepper.

Preparation

  • Peel and cut the kiwi, beetroot and apple into pieces.
  • Carefully wash the spinach and centrifuge it with the other ingredients.
  • If the centrifuge is too thick, dilute it with fresh water.
  • Add salt and pepper to taste.

Summer Centrifuge

Ingredients for 4 people)

  • 8 carrots
  • 2 pine nut coffee cups
  • 50 g of baby spinach
  • 1 stalk of celery
  • A pinch of nutmeg.

Preparation

  • Wash the carrots and celery and centrifuge them.
  • Rinse the spinach thoroughly and boil it in a little salted water; when cooked, centrifuge and add them to the celery and carrot centrifuged.
  • Serve with pine nuts and a pinch of nutmeg.

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