How Many Green Foods Do You Know?
Consuming green foods regularly can gradually improve gut microbiota, boost immunity, and reduce inflammation.
It may even help delay cognitive decline (e.g., folate and vitamin K in leafy greens benefit brain health).
Rich in vitamins and citric acid
Rich in glucose and vitamin C
High in vitamin C and potassium
Rich in dietary fiber and malic acid
Rich in folate and potassium
Rich in organic acids and minerals
Rich in cellulose and glutamic acid
Rich in folate
Rich in dietary fiber and chlorophyll
Rich in folate and chlorophyll
Rich in vitamin C and vitamin K
Rich in vitamin C, zinc, and selenium
Dietary fiber, vitamin C, potassium, magnesium, and antioxidants
Rich in protein and calcium
Rich in various minerals, dietary fiber, active substances, and vitamins
Rich in various vitamins, minerals, and antioxidant components
Rich in vitamin C, dietary fiber, and antioxidants
Rich in vitamins C, K, A, dietary fiber, lutein, glucosinolates, and other compounds
Rich in vitamin C, dietary fiber, and antioxidants
Rich in protein, dietary fiber, vitamins and minerals, antioxidants and other components,
Tea polyphenols, caffeine, amino acids, vitamins, minerals, and tea polysaccharides
Core Benefits of Green goods
Detoxification and antioxidant
Chlorophyll in green foods such as spinach, broccoli, and kale can combine with toxins such as heavy metals in the body to assist in liver detoxification.
Promote digestive health
The dietary fiber of dark green vegetables (such as mustard greens and pea sprouts) can increase intestinal peristalsis and prevent constipation; Some green foods also contain natural prebiotics (such as chicory fiber), which help promote the growth of probiotics and maintain the balance of gut microbiota.
Immune Boosting & Antiviral Properties
Beta-carotene (converted into Vitamin A) strengthens respiratory mucosal barriers and prevents colds; capsaicin in red chilies activates immune cell activity and accelerates toxin metabolism.
enhance immunity
Vitamin C, vitamin K, and minerals such as iron and calcium are relatively high in green foods. For example, broccoli is rich in vitamin C (about 89 milligrams per 100 grams), which can enhance white blood cell activity.
Maintain vision and skin
Lutein and zeaxanthin are key eye protecting ingredients in green foods such as kale and spinach, which can filter blue light and prevent macular degeneration.
Low calorie and weight management
Most green vegetables have high moisture content and low calories (such as lettuce, which is only 15 kcal per 100 grams), making them suitable as the "base" for weight loss meals.
Recommended Green Foods & Healthy Recipes
1. kiwifruit
Benefits: Rich in vitamin C, antioxidant, promotes digestion, and lowers blood pressure.
Recipe: After cleaning the kiwi fruit, remove the outer skin, then cut it into small pieces and put them into a blender. Add water, 2 tablespoons of white sugar, and start the blender to make the juice
2. cucumber
Benefits: Rich in water, vitamins, minerals, and dietary fiber, it has moisturizing and hydrating effects, promotes digestion, and assists in antioxidation
Recipe: Cold cucumber salad: Wash and chop into pieces, prepare sauce: Take a bowl, add an appropriate amount of minced garlic and salt, then add some vinegar and soy sauce, the ratio is about 1:2, you can also add some chili oil or chopped millet pepper. Then mix well.
3. green tea
Benefits: Including tea polyphenols, caffeine, amino acids, vitamins, minerals, and tea polysaccharides
Recipe: Place the tea leaves in a transparent glass cup or a white porcelain bowl with a lid, pour in hot water at around 85℃, and then pour out the tea
4.avocado
Benefits: Rich in monounsaturated fatty acids, dietary fiber, vitamins (such as vitamins K, C, E, and B), and minerals (such as potassium and magnesium)
Recipe: Cut open the avocado, remove the core, scoop out the flesh with a spoon, and put it into a blender. Add milk, honey, and vanilla extract, stir until smooth. Pour the mixture into the ice cream machine and follow the instructions to make ice cream
5. Celery
Benefits: Rich in vitamin K, vitamin C, potassium, dietary fiber, and antioxidant components
Recipe: Stir fried pork tenderloin with celery: Cut pork tenderloin into thin strips and marinate with cooking wine, soy sauce, and starch for a while; Heat oil in the pot, quickly stir fry the shredded meat until it changes color, then remove and set aside. Next, use the remaining oil in the pan to stir fry garlic until fragrant. Add celery slices and stir fry until they are broken. Then, return the shredded meat to the pan and add an appropriate amount of salt and chicken essence for seasoning. Quickly stir fry until evenly mixed and serve.
6. spinach
Benefits: Rich in vitamins A, C, K, minerals iron, calcium, magnesium, dietary fiber, and antioxidants, it helps enhance immunity, promote bone health, and improve anemia
Recipe: After washing the spinach, wait for the water to boil, blanch the spinach for 10 seconds, then remove it, control the moisture, and add garlic sauce and soy sauce
Multicolor Pairing Suggestions
Green food has high nutritional value and can provide the human body with vitamin C, vitamin E, vitamin A, protein, and dietary fiber
Combine them using the “Rainbow Principle” for balanced nutrient intake. Let your meals become colorful and healthier!
Daily Goal: Include at least 3–5 different colored foods, e.g., green broccoli (liver protection), black wood ear mushrooms (kidney support), white yam (lung nourishment).
Cooking Tips: Combine red ingredients with fats (e.g., scrambled eggs with tomatoes) or acidic seasonings (e.g., lemon juice) to enhance fat-soluble nutrient absorption.
Green Food Selection | Video Tutorials
How to choose avocado
When to Pick Okra for Best Taste
How to pick Asparagus
Cooking of green colored food | Video Tutorials
How To Cook Asparagus Like A Restaurant
How To Cook: Sautéed Zucchini on the Stove
How to Cook Spinach Like a Pro
The recipe for celery