Fruits and vegetables are a must-have in a healthy, balanced diet, especially green ones. You've heard this since childhood, but have you ever stopped to ask yourself why? It's all about the nutritional profile of these foods, because all fruits and vegetables are richer or less in different nutrients depending on the family they belong to and, above all, their color. That's right, the incredible variety of colors in fruits and vegetables isn't just a whim of nature: each plant-based food has a specific color dictated by its component substances, substances that also determine its beneficial effects on the body.
Just as blue/purple fruits and vegetables get their color from anthocyanins, pigments that provide strong antioxidant and anti-inflammatory properties, and yellow/orange fruits and vegetables get their color from carotenoids, which have strong antioxidant properties, green fruits and vegetables also get their color from a particular component, chlorophyll in this case, which, in addition to providing their typical color, makes these foods excellent allies for your health. In detail, what are green fruits and vegetables good for, why are they so important, which foods fall into this category, and why should we consume at least one serving of green foods a day? Let's find out together.
What Are Green Fruits and Vegetables and What Do They Contain?
The green fruit and vegetable group includes numerous foods, all essential for our health and rich in beneficial properties. The list includes: kiwi, agretti, basil, spinach, green apple, avocado, parsley, turnip greens, cucumber, artichoke, asparagus, peas, broad beans, Brussels sprouts, chard, cabbage, broccoli, kale, broccolini, green algae, chicory, dandelion greens, endive, lettuce, radicchio, arugula, grapes, hops, green peppers, and zucchini.
Whether fruit or vegetables, the green color is primarily determined by chlorophyll, a pigment found in the chloroplasts of plant cells. It is an essential element primarily for photosynthesis, the process by which the plants that grow these products produce energy, but it is also important for its many antioxidant properties. Chlorophyll, combined with vitamin C, which is present in large quantities in green fruits and vegetables, make this type of food a powerhouse of health, especially in defending the immune system and counteracting cellular aging.
Not only that, green fruits and vegetables contain a lot of water and, in most cases, are low in calories, rich in folate and an excellent source of folic acid. They also provide a good supply of minerals, especially because they are rich in iron, potassium, and magnesium, essential for energy metabolism and the proper functioning of the nervous and muscular systems. They also contain a significant amount of vitamin K, a fat-soluble vitamin essential for blood clotting and bone health.
The only precaution to take when cooking green vegetables, especially, is the chemical transformation that occurs during cooking: heat breaks down the chlorophyll structure, causing the color to become duller and grayer. Furthermore, overly aggressive or prolonged cooking can reduce the nutritional content of some green vegetables, particularly heat-sensitive vitamins like vitamin C and folic acid. However, cooking is beneficial because it increases the digestibility and absorption of other nutrients. To reduce losses, therefore, more gentle cooking methods such as steaming or pan-frying are recommended, using little liquid, for short cooking times, and without excessive heat.
Green Fruits and Vegetables Benefits
Reading the nutritional profile of green foods, it's easy to understand why consuming (at least) one serving per day is recommended. According to several scientific studies, the phytonutrients in green fruits and vegetables (the natural compounds produced by plants) offer a truly remarkable number of health benefits. In particular:
- thanks to vitamin C, present in all green fruits and vegetables, we can strengthen our immune system and stimulate the absorption of iron;
- fibers have a stimulating and protective effect on the mucous membranes of the stomach and intestine, thus facilitating intestinal transit and regularity;
- chlorophyll, also known as "plant blood", has an antioxidant effect, counteracts the action of free radicals and cellular aging;
- Green leafy vegetables are rich in iron, a substance that has an anti-anemic action, together with folic acid which supports and stimulates the action of red blood cells, protects the entire cardiovascular system and is particularly useful in case of pregnancy;
- magnesium helps energy metabolism by reducing the feeling of tiredness and fatigue, also protecting the muscular and nervous systems;
- carotenoids and magnesium help protect against coronary heart disease and regulate blood pressure, supporting the health and well-being of the cardiovascular system;
- Many green fruits and some green leafy vegetables, especially if eaten raw or gently cooked, have a diuretic and detoxifying action, stimulating the elimination of excess fluids.
Recent studies are also focusing on the potential application of green vegetables in the prevention of cancer and atherogenic diseases, thanks to the strong antioxidant power of these foods (particularly due to the presence of lycopene), which could be a valuable aid in supporting cells and preventing their degeneration. These are still early-stage studies, but they certainly further demonstrate how essential green vegetables and fruits are for supporting the health of the human body from multiple perspectives.
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