Green leaf vegetables: more green on the plate
The color green is combined with vitality, vitality and renewal. And it is precisely these qualities that the green leafy vegetables impart to all those who consume it. Therefore, the green in your food should be a little more than the tiny tuft of parsley, which until now only served for decoration and ultimately landed in the trash can instead of in your stomach. Yes, in reality the color green should dominate your plate. Because green food offers much that is missing in conventional food.
Green leaf vegetables protect, heal and revitalize
Green leaf vegetables, for example, contain bitter substances or even sharp substances. Some green leafy vegetables such as bleachery, the garden pot or spinach taste even a bit salty, without salt being added to them. Green leaf vegetables provide chlorophyll and therefore all the advantages associated with the green plant dye. Other bioactive substances in leafy green vegetables can prevent the formation of tumors, eliminate bacteria, stop viruses, inactivate free radicals, stimulate the immune system and dilute the blood.
Green leaf vegetables supplied with iron
Green leaf vegetables are also rich in iron. And even if it is now proclaimed everywhere that the richness of spinach is based on an error and spinach, it is not so rich in iron as was once thought. More than 100 years ago, somebody was supposed to have circulated, spinach containing 35 milligrams of iron per hundred grams. Quite as much iron does not actually contain spinach. And that’s just as well. Although iron is an important trace element that is needed for important body functions, it is by no means desirable in excess.
Green leaf vegetables contain more iron than meat
Spinach in any case contains between 3.5 and 4.1 milligram of iron per 100 grams. On the other hand, meat, which is known to be the greatest source of iron in our time, yields between 1 and 2.5 milligrams per 100 grams. Innervisions such as the liver, kidneys, heart, and brain contain more iron, but they are rarely consumed today, and therefore do not contribute excessively to the supply of iron. Milk products are very low in iron and do not contain more than 0.1 to 0.3 milligram of iron per 100 grams. However, it is often said that vegetarians do not suffer iron deficiency due to their dairy consumption – which, of course, is without foundation. Vegetarians and vegans are well supplied with iron, because they eat green leafy vegetables, vegetables, nuts and dried fruits.
Is iron made of meat better to use?
The “meat-supply-iron fraction” usually cries at this point quite loudly that plants may contain more iron than meat, but that the iron from vegetable food can not be used as effectively by the human organism as the iron from animal No one denies this.
On the contrary, the suspicion is more than obvious that the easier use of meat-iron is rather a disadvantage and can contribute to the development of diseases (see below for “Fewer iron is more”).
Vitamin C promotes the absorption of iron
In vegetable food there are sometimes – in addition to the iron – also substances, which can hinder an iron intake, but of course not completely prevent it. On the other hand, it is known that vitamin C can promote the iron intake very particularly well. Vitamin C is almost completely absent in the meat, but very rich in green leafy vegetables. So you do not have to drink a glass of orange juice for the vegetable intake, as often recommended. Vitamin C is already naturally contained in the vegetables.
Less iron is more
In reality, however, we do not need to look for justification for the possibly worse utilization of plant iron in the body. Rather, it is the case that people who prefer their iron needs from plant foods are spared from all the disadvantages that could lead to too much iron supply, as can be the case with generous meat consumption. The question is whether it is at all desirable to be able to use “easy-to-take” iron, perhaps it is not an iron intake necessary for our health, but rather a really undesirable storage of iron Iron?
Menstruation protects against excess of iron
An unfavorable iron enrichment in the tissue is observed especially in men. Women, on the other hand, get rid of the excess of iron during the menstrual bleeding, but can, as a result of the climacterium, get into a similar iron surplus situation as the male environment.
Cover iron with green leaf vegetables
As a result, the human iron needs can be covered wonderfully with planting costs. Vegetable food not only provides the right and healthy amounts of iron, but at the same time protects against a harmful iron surplus. In this context, it is particularly advisable to warn against foodstuffs which have been enriched by the food industry with additional iron, such as some breakfast cereals (cereals, cornflakes, crunchies, etc.).
Remove iron deficiency with green leaf vegetables
If there is iron deficiency (and no pathological processes such as internal bleeding are responsible), it is best to deal with two measures. Firstly, avoid those foods which definitely inhibit an iron intake, such as coffee, black tea, cocoa and dairy products. Secondly, the diet should consist of high-quality, natural vegetable costumes, since these contain not only iron, but a huge spectrum of the most diverse vital substances, which can do much more than “iron deficiency”.
10 reasons for green leafy vegetables
- Improve immune function
- Tumor prevention
- Improvement of blood circulation
- Purification of blood or stimulation of blood formation
- Supply of folic acid, iron and magnesium
- Relief of depression
- Strengthening the intestinal flora
- Functional improvement of the liver, kidneys and gallbladder
- Reduction of oxidative stress
- Alleviate or prevent inflammation
How many green leaf vegetables do you know?
If you think of the word “leaf vegetables”, you always think of spinach, you are not alone, and it is very difficult for most people to name more than two or three varieties of green leafy vegetables – which is a proof of the fact that green leaf vegetables are extremely low In today’s diet – at least in the western industrial countries. Below we have listed more than 50 different leaf vegetables which can make our daily meals extremely varied, tasty and vital:
Choose amongst more than 50 green leaf vegetables:
- Pak Choy (also called mustard cabbage)
- Lamb’s lettuce
- Lettuce and ice-salad
- Calf leaf salad
- Roman salad (also known as Romana salad)
- Endive and Frisée salad
- Radicchio and chicory
- Leaves of perennial or bleachery
- Chinese cabbage
- Leaves of broccoli and kohlrabi
- Leaves of the carrot
- Leaves of the red beet
- Cress (garden, fountain, nasturtium)
- Shoots as soon as they form green leaflets
- Oregano and marjoram
- Coriander herb
- Pimpinelle (Little Pomeranian)
- Meadow bearded beard
- Leaves of daisy
- White goosefoot
- Good Henry
- Wegerich leaves
- Garlic curry
- Wild garlic
- French herb
- Wild pansies
- Mallow leaves
- Mustard leaves
- Wild Wine