7 fiber-rich leafy vegetables that cleanse the liver

7 fiber-rich leafy vegetables that cleanse the liver

Green salad should be part of every meal, as the leaves, in addition to providing vitamins, minerals and other biologically active components that benefit our body, have a high water content, which hydrates the body and is rich in fiber.

Check out the list of green leaves you can include in your diet and enjoy the benefits:

lettuce

Lettuce leaves, in addition to fiber, contain reasonable amounts of beta-carotene, vitamins B1, B2, folic acid, vitamin C, as well as minerals: calcium, iron and potassium. However, the amounts vary considerably from one type to another. Each 100 grams of lettuce (1 flat plate of leaves) contains about 13 kcal, so they can be consumed as desired. Lettuce has calming properties, is laxative and diuretic, and promotes heart health.

In addition, lettuce is a good source of potassium, which helps lower blood pressure, another risk factor for heart disease.

Arugula

Belonging to the same family as broccoli, cabbage and other cruciferous vegetables, arugula also has a very attractive nutritional profile. It is a good source of beta-carotene, vitamin C, vitamin K, and minerals such as potassium, iron, manganese, magnesium, zinc, and copper. Since it contains very few calories (17 kcal per 100 g), arugula can also be consumed as desired.

In addition, its leaves have digestive and diuretic properties and are widely recognized as a potent anti-cancer food as they contain several phytochemicals that play a vital antioxidant role in the body. They help rid the body of toxins and carcinogens.

Cress

Watercress, another cruciferous vegetable, is also one of the most nutritious. It is very rich in antioxidants, bioflavonoids and other substances that protect against certain types of cancer, especially cancer of the digestive system. This vegetable is also a good source of beta-carotene (a precursor to vitamin A) and vitamin C, antioxidants that protect cells from damage caused by free radicals, unstable molecules formed when the body uses oxygen.

In addition to vitamins, it contains a large amount of minerals: iron, magnesium, potassium and is an excellent natural source of calcium.

Chard

Swiss chard is a very nutritious, low-calorie food with lots of vitamin K, magnesium, and potassium, as well as vitamin E, vitamin A, C, and iron. Its consumption is associated with a lower risk of heart disease and certain cancers. Vitamin K, found in high amounts in chard, is essential for blood clotting and bone health.

green cabbage

A leaf made famous after being turned into a fever in juices, cabbage is an excellent source of calcium. It is also high in potassium, iron, and vitamins B2, B3, and C. The versatile cabbage pairs well with the stewed version that accompanies feijoada and liquefied in green juice. The amount of fiber and calcium increases after cooking.

celery

The green leaf has diuretic properties that help control high blood pressure and prevent bloating. Storing portions of washed and cut food in the freezer is a good idea so you can always count on it when preparing meals and juices. Along with ginger, celery is still one of the most commonly used green juice ingredients.

Cabbage

Cabbage is rich in fiber, minerals and B, E and K vitamins, an excellent source of vitamin C and vitamin A. In addition, cabbage contains antioxidant substances associated with a lower risk of cardiovascular disease, premature aging and other diseases. .

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