Zielone warzywa w diecie – dlaczego warto o nich pamiętać?

Green vegetables in your diet – why is it worth remembering them?

Do you want to learn how to feel spring on your plate, no matter what the weather is like outside? Green vegetables not only delight with their wonderful color, but are also a source of many valuable nutritional properties. What? We have included a detailed answer enriched with our dietary flavors in this text - enjoy reading.

Green vegetables – health properties

It's very possible that you don't even realize how much nutritional potential there is in green vegetables. Truly, they are a real mine of substances useful for the body . So we couldn't resist the temptation to devote a few words to them - in fact, they even had their own article. Why is it worth eating green vegetables for health?

We sincerely want you to learn as much valuable information as possible from the portion of knowledge presented today. As usual, after long and exciting debates in our small group of three, we finally managed to reach an agreement and this is how the following list of the most important health benefits of green vegetables was created. And these include, among others: properties:

  • antioxidant,
  • cleansing,
  • strengthening immunity,
  • lowering cholesterol,
  • and supporting digestion.

Have the benefits of eating green vegetables highlighted above piqued your interest? Even though we have known about the valuable health impact of this group of foods for a long time, we are also constantly amazed by them. In order for the knowledge acquired today to be better consolidated, it would be good if we went step by step along the path of the unique properties of green vegetables for the body - we begin our journey.

Green vegetables and their impact on immunity

The immune system constantly requires our most skillful and caring care. In a moment, we will tell you how to take care of it with your diet. That's right - the simplest way to strengthen the body is a properly balanced diet , and green leafy vegetables and others may turn out to be a particularly beneficial ingredient in this case. Let's follow this lead and learn even more about this natural method of supporting the immune system.

Have you ever heard the term "phytonutrients"? Even if not, it doesn't matter at all, because we have prepared the exact answer to what these substances are. Phytonutrients are active chemical compounds that occur in plants and have a strong beneficial and even healing effect. They can therefore be successfully treated as natural support for the body. See how much good there is in plants?

Due to the topic we have chosen today, we will focus on one particular type of phytonutrients, namely chlorophyll. You probably recognize this name very well from biology lessons about the process of photosynthesis. Yes, chlorophyll is responsible for the beautiful color of plants - but green food attracts not only with its wonderful color, but also with its beneficial properties. Chlorophyll supports the functioning of the immune system, protecting the body, among others. by preventing the multiplication of microorganisms. Importantly, you don't have to take supplements to add chlorophyll to your diet. You can just eat green fruits and vegetables, and even frozen vegetables contain chlorophyll. For us, health is also the basis, so we recommend you eat various green vegetables containing chlorophyll. In your diet you can include, among others:

  • spinach,
  • broccoli,
  • cabbage,
  • green asparagus
  • or avocado.

However, the health potential of green vegetables has not yet been exhausted. We still have a lot to talk about, so we'd best continue our tour.

Antioxidants in green vegetables

Antioxidants, also known as antioxidants, are a type of chemical substances with a wide range of health-promoting properties for the body. Undoubtedly, it is worth mentioning its special role in delaying the aging process, anti-cancer effect and reducing the risk of heart disease.

When more and more free radicals begin to form in our body, it results in the weakening or even destruction of healthy cells. What is the effect of this? We can then observe an acceleration of the aging process. But did anyone say there is no way around it? A plant-based diet, as well as a traditional one rich in green vegetables, is a great remedy for neutralizing free radicals. So you don't have to accept the negative effects of these sometimes very harmful particles. There will be time for your body to age, but you are still full of vitality, so why not increase it even more? You'll ask if it's even possible - absolutely. Due to their high antioxidant content, green leafy vegetables may also be one of the best cancer-preventing foods. Studies have shown that eating 2-3 servings of green leafy vegetables per week can lower the risk of stomach, breast and skin cancer. What products will have the most positive impact in this case? We especially recommend spinach and lettuce - it's really worth including them in your diet, we know this from our own experience.

Body cleansing diet

Green vegetables are also a great base for everyday cooking if you want to cleanse your body and want to slightly support its metabolic processes. Why do these products play such an important role in this case?

Vitamins and nutrients in leafy vegetables have a very positive effect on many aspects related to the proper functioning of the body. In the case of these specific products, we can also talk about a high fiber content, which perfectly supports our digestive system . As a result, we eat green vegetables much faster, and we can feel the feeling of satiety for a longer time.

Green vegetables also lower the glycemic index of the food we eat, which helps us avoid hunger pangs. However, due to the presence of calcium, we achieve the desired effect of helping to burn fat. Our favorite advantage of green vegetables in terms of digestion, however, is the ability to stimulate the secretion of digestive enzymes.

At the very end of this healthy eating stop, here are some examples of products that will help cleanse the body, such as:

  • kale,
  • spinach
  • kale
  • green bean.

Green vegetables and cholesterol

There is at least one more special issue waiting to be discussed, which we would also like to discuss with you. Green vegetables and heart health – what is the relationship between them? The answer may be quite well known to all people who deal with the problem of too high cholesterol on a daily basis. The antioxidants found in green vegetables have also been proven to reduce the risk of heart disease.

Green lentils deserve special attention in the category of vegetables that lower cholesterol, as they are also a good source of B vitamins. In addition, it would be good if your daily diet also included products such as parsley, Brussels sprouts, spinach and broccoli. Due to the plant stanols they contain, these vegetables reduce the absorption of bad LDL cholesterol .

We're still playing green - the impact of diet on emotions

A lot of new knowledge, right? It's very exciting that you managed to find out today which green vegetables are particularly valuable, which will make maintaining a healthy diet every day even easier. However, before we say goodbye, there is a special bonus waiting for us.

Did you think that was all? So many beneficial properties, and this is still not a complete list of the advantages of green vegetables? Now answer the question whether your everyday life is dominated by a lot of peace, or whether anxiety appears sometimes or even more often. It's okay if you feel like you could take better care of your emotions. You are lucky to be in a group of experienced enthusiasts of healthy eating with scientific education who provide solutions out of their sleeves.

It happens that the key to regaining energy and reducing stress and anxiety is diet. And you know what? Dark green leafy vegetables play quite a role here. Many studies have shown that eating vegetables really improves our well-being. Spinach, kale and Swiss chard deserve our special applause. But why? These vegetables contain large amounts of iron and B vitamins. You probably already know that these substances have a huge impact on the functioning of our nervous system on a daily basis. Therefore, be sure to take a piece of paper and a pen or save a new shopping list on your smartphone, including these specific products. Experts also say one reason why eating vegetables can improve mental well-being is the "substitution effect." Eating plants can leave less room in your stomach for unhealthy foods. And the standard American diet is called SAD for a reason - research shows that high consumption of sweets increases the risk of feeling nervous, panic or hopeless.

What's the best way to eat vegetables rich in valuable nutrients? Green cocktails will prove to be a great solution for those who are a bit more lazy - don't worry, each of us falls into this group sometimes. A smoothie enriched with kale or spinach leaves can be a really delicious and nutritious meal that you can easily take with you anywhere. Of course, green vegetables such as peas, kale, spinach, broccoli and many others are also intended to be eaten in many other forms. Therefore, don't be afraid to experiment, because it will be better for you anyway.


  1. https://www.nature.com/articles/s41591-022-01970-5
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9462539/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10384064/
  4. https://zyzanie.medonet.pl/produkty-spozywcza/warzywa/zdrowie-warzywa-wlasciwosci-zdrowotne-wartosci-odzywcza-lista/81q76jz
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9241062/
  6. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/green-leafy-and-cruciferous-vegetable-consumption-and-risk-of-type-2-diabetes-results- from-the-singapore-chinese-health-study-and-metaanalysis/B07200AD04BC0AC8963F3AAFFFBD94DA
  7. https://fit.poradnikzdrowie.pl/diety-i-zyczenie/diety/dieta-zielona-oczyszczajaca-organizm-z-toxin-zasady-diety-zielonaj-aa-ZKRp-2Yyz-CLPw.html
  8. https://www.washingtonpost.com/wellness/2023/05/23/vegetables-fruit-mental-health/
Back to blog