The 7 healthiest leafy greens for your skin and body

 Eat your greens”: it’s a phrase everyone has heard repeated since childhood, first from parents and grandparents and later from doctors and nutritionists. The advice to eat leafy green vegetables is truly a cornerstone of healthy eating across the globe. These plant-based foods are a veritable treasure trove of nutrients—vitamins, minerals, antioxidants and fibre—that not only protect us from many diseases but also support the heart, brain and immune system, promote healthy skin, boost vitality and help us maintain a healthy weight. It’s therefore essential to eat them regularly and rotate your choices to enjoy the benefits of each individual plant. Some of the healthiest leafy greens can also be enjoyed raw, ensuring that the nutrients aren’t compromised by cooking. This time of the year, supermarket aisles and local markets are overflowing with bright, vibrant green vegetables: to help you choose, we’ve selected eight of the healthiest leafy greens that are most beneficial for our health (and beauty). What’s more, when prepared creatively, they’re a delight for our palates as well.

Watercress

It has been repeatedly named the healthiest vegetable in the world. The humble watercress is truly an exceptional source of nutrients: one serving provides 100% of the recommended daily intake of vitamin K (which protects against osteoporosis); vitamin A, which plumps the skin; vitamin C, which contributes to collagen production; lutein and zeaxanthin, which protect the eyes; calcium, essential for healthy bones and antioxidants that defend against various diseases (including chronic ones). Add a handful of leaves from this detoxifying vegetable to your salad, cold soups like gazpacho or your smoothie. You can also use watercress to make a delicious pesto.

Kale

A long-standing obsession among wellness enthusiasts and celebrities, like Gwyneth Paltrow, Miranda Kerr, Beyoncé and Jennifer Aniston, kale is a legendary leafy green that epitomises health. It’s packed with antioxidants like polyphenols, flavonoids, vitamin C and beta-carotene, which not only protect against many diseases but also have anti-ageing effects and make your skin glow. Chop the kale leaves to make them easier to digest and let your creativity run wild in making imaginative salads with cottage chesse and raisins, for example, or with mung beans and cashews—and dress them with tahini sauce and toasted pumpkin seeds.

Spinach

Light, crisp (when consumed raw as baby spinach), low in calories and nutrient-rich, spinach is a winning choice, especially during the summer. These antioxidant and anti-inflammatory vegetables provide a cocktail of nutrients beneficial for skin, eye and heart health: vitamins A, E, C and K, beta-carotene, chlorophyll, lutein, zeaxanthin and minerals such as potassium, calcium, iron and magnesium. Enjoy them raw to preserve all their nutritional properties. And always get creative with new salads, pairing them with avocado, chopped walnuts and strips of tempeh, for example.

Seaweed

Technically marine organisms, seaweed (which also have green leaves) are considered as superfoods with a taste of the sea and an extraordinary source of nutrients. They are wrapped around maki sushi and used in soups and salads. These marine vegetables are rich in vitamins, minerals and antioxidants, as well as collagen (which supports the skin), stress-relieving magnesium and brain-boosting omega-3s. In addition, they stimulate hair growth and support thyroid and intestinal function. Sprinkle nori flakes over your salads, rice, spelt and quinoa or add a piece of wakame or kombu seaweed to your summer soups and pureéd soups (served slightly chilled), such as pea and sweet potato soup.

 

Arugula

A star ingredient in iconic Mediterranean salads, this pick has a legion of fans who love its distinctive flavour, which makes every dish unique and special. What’s more, it contains powerful anti-ageing antioxidants, vitamins such as vitamin A, vitamin C and vitamin K, minerals like calcium, potassium and iron and B vitamins such as folic acid (essential during pregnancy). It also aids digestion and helps replenish minerals. Don’t just eat it in salads: add it to smoothies, chop it up and sprinkle it over ceviche and carpaccio or toss a handful of raw arugula into dishes made with quinoa, barley, spelt or brown rice.

Swiss chard

Who would have thought? The humble Swiss chard (or beet greens) is a prime candidate for “beauty food,” providing the entire recommended daily intake of vitamin A (which promotes healthy skin) and even double the recommended daily intake of vitamin K, which is vital for strong bones. In addition, it provides vitamin C, which stimulates collagen production; biotin, which strengthens hair; potassium, which promotes diuresis and detoxification; lutein and zeaxanthin, which protect the eyes and magnesium, which helps reduce stress. Choose Swiss chard with thin ribs and tender leaves and enjoy it in salads, seasoned with crumbled feta and buckwheat croutons, for example.

Pak choi (or bok choi)

This vegetable (also known as Chinese cabbage), which originates from Asia and is now increasingly common globally, is an excellent addition to our arsenal of health-promoting vegetables, thanks to its numerous nutritional benefits. This plant with large green leaves provides beta-carotene, which protects the skin from the sun; antioxidant vitamin C; bone-strengthening vitamin K; as well as folate and minerals such as calcium, magnesium and potassium. To eat pak choi raw, choose the most tender bunches, cut them into thin strips and dress them with olive oil, lemon juice and soy sauce, along with pan-seared tofu cubes. Or cut the head in half, quickly sear it on the grill, season it with a few drops of soy sauce and lemon juice and sprinkle it with chopped parsley and slivered almonds.

 

 

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8 Plant-Based Omega-3 Sources

Omega-3 fatty acids are healthy polyunsaturated fats that help form the structure of membranes in cells throughout your body. They play essential roles in your heart, lungs, and blood vessels, and help your immune system and endocrine system function properly. What’s more, they’ve been linked to lower risk for a bunch of serious health conditions in the long term, including cancer, dementia, and Alzheimer’s disease. They also just might be particularly helpful for your heart: Omega-3s may combat risk factors for cardiovascular disease, like high blood pressure and high levels of fats in your blood called triglycerides.

Much like the nine essential amino acids in a complete protein, your body can’t make omega-3s on its own, so they have to come from your diet—or, as a quick stroll around the pharmacy will show, fish oil supplements (though food sources are typically preferred). Fish (particularly cold-water species like tuna, herring, salmon, mackerel, and sardines) and seafood are probably the most well-known sources of omega-3s, but certain nuts, seeds, plants, and plant oils can also deliver—a major win for those who want or need an alternative, whether due to health concerns (mercury!), dietary restrictions, ethical or religious reasons, or plain ol’ personal preference, Janice Dada, MPH, RDN, a certified intuitive eating counselor based in California, tells SELF. Still other plant-based foods are fortified with omega-3s (like specific brands of juice and soy drinks), so you’ve got a number of options to help you get your fatty-acid fill.

How many omega-3s should you eat?

Before we dive into a whole list of plant-based sources, it’s important to mention that there are three main types of omega-3s:

• Alpha-linolenic acid (ALA, which is considered a short-chain fatty acid)
• Docosahexaenoic acid (DHA, a long-chain fatty acid)
• Eicosapentaenoic acid (EPA, also a long-chain fatty acid)

There’s not really one clear answer for how much of each you need in a day. Experts recommend that men and women consume 1.6 and 1.1 grams of ALA per day, respectively (though that 1.1 figure jumps to 1.4 for people who are pregnant and 1.3 for those breastfeeding). But there’s no such recommended daily intake established for either DHA or EPA in the US, per the NIH. (Still, for some context, Canada’s Alberta Health Services suggests 200 to 500 milligrams, or 0.2 to 0.5 grams, per day.) And if you have high blood pressure or cholesterol, you may benefit from taking in higher amounts. In that case, “up to three grams per day” could be helpful, Dada says.

Our bodies can’t manufacture any of the omega-3s from scratch, but they can convert ALA into small amounts of DHA and EPA. However, that’s not enough to increase your overall levels—the conversion rate is likely less than 15%!—so you can’t rely solely on food sources of ALA for all your omega-3 needs. Taking in enough DHA and EPA is important, too.

While omega-3 deficiency is rare in the US, it can cause skin issues like scaliness and dermatitis. You want to take in enough to ward those off, sure, but adequate intake is also important for the bigger picture: keeping your body functioning properly and potentially cutting down on your risk of some serious health conditions.

Plant-based omega-3 sources

Most naturally occurring ALA is found in plant oils, while DHA and EPA are found in marine vegetation. Read on for some common examples and their approximate omega-3 content per typical serving size.

1. Flaxseed oil

7 grams of ALA per tablespoon

Of all plant-based omega-3 sources, flaxseed oil (also known as linseed oil) is probably the most packed. This particular kind of oil lends itself well to salad dressing, so try adding it to your blend next time you mix up a batch at home.

2. Chia seeds

5 grams of ALA per ounce

What these tiny seeds lack in size they make up for in nutritional density. Not only are they rich in omega-3s, they also contain fiber and protein, making them a great addition to lots of different dishes, Young says. Sprinkle them in smoothies or add them to oatmeal for an added boost. You can even blend them with water for chia pudding, Dada adds.

3. Flaxseeds

2 grams of ALA per tablespoon

Heads-up: Even though the number listed above refers to the omega-3 content of whole flaxseeds, ground flaxseeds are actually a better bet because the powdered form is easier to digest, according to Young. Otherwise, she explains, “our body just can't break them down fully, so we're not going to be able to get the omega-3s out of them.” Ground flax makes an excellent addition to pancakes, French toast, and other baking mixes; cereal, yogurt, and smoothies; and soups, salads, and pasta dishes (not to mention oatmeal, according to Dada). Plus, it can even be a substitute for breadcrumbs! If you don’t feel like doing the work yourself, try buying a product that comes with flaxseeds already mixed in, like Raisin Bran.

4. Walnuts

3 grams per ounce of ALA for English walnuts; 1 gram per ounce for black walnuts

In addition to omega-3s, walnuts also bring “some good protein and magnesium” to the table, Young says. Yet another reason to love them? Their wide range of culinary uses. Have them as a snack, add them to trail mix, or use them as a topping on a salad or breakfast bowl—anything goes. “They're really versatile,” Young says. What’s more, walnut oil also packs some omega-3s—over one gram per tablespoon, according to the experts, the most of any nut oil.

5. Canola oil

Over 1 gram of ALA per tablespoon

You probably think of canola oil as more of a cooking tool than a nutritional source, but not in the case of omega-3s—and even though seed oils are treated like bogeymen in some internet circles, the science isn’t nearly as straightforward as all the hate would suggest. In fact, canola oil is actually a surprisingly healthy choice, as reported previously. Plus, the high smoke point and neutral flavor make it an especially strong choice for frying (not sautéing, though!)

6. Soybean oil

1 gram of ALA per tablespoon

Other soy products also contain some omega-3s, including firm tofu—0.7 grams per half-cup, according to the University of Wisconsin School of Medicine and Public Health. Even soybeans (a.k.a edamame) will “have a little bit,” Dada says, at around 0.3 grams per half-cup. While that’s not a ton on its own, it’ll still offer a slight boost—especially if combined with another source. Hint: Try drizzling on a tablespoon of one of the oils on this list before serving!

7. Seaweed

0.2 grams of DHA/EPA per 100 grams (slightly less than a half-cup)

While plant-based sources of DHA and EPA are pretty few and far between, seaweed products “are going to contain some small amounts,” Young says. That will vary by species as well and harvesting time and location, but it’s worth noting that red and brown seaweed varieties are particularly known for their omega-3s. While the above number refers to raw wakame, a type of brown seaweed that can often be found in miso soup and seaweed salad, you also have other options—like nori, dried seaweed sheets that serve as a wrapper for sushi rolls and rice balls; hijiki, small twigs added to stews and stir-fries; kombu, which is used to make the Asian soup base dashi; and dulse, which may be sold as a powder for seasoning soups as well as meat and fish dishes. And there are snacky options, too! 

8. Algal oil

0.1 to 0.3 grams of DHA per serving (around one tablespoon)

Have you considered simply…cutting out the middleman? Algae is the original source of omega-3s in the marine food chain. Fish are only rich in omega-3s “because they’re eating algae,” Young explains. This makes algal oil—an oil extracted from algae that’s basically the plant-based version of fish oil—“a really great option for people that don't eat fish and just want some more direct supportive fat supplementation.” You can even use it in place of more standard cooking oils like olive oil for an omega-3 boost. The exact amount of omega-3s will depend on the product, since more processed items tend to contain less, according to Young. You can check the label beforehand to find a product that works for you.

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs