The Green diet

Gave Aliment

Natural food of green color

Natural green foods are mainly vegetables (or vegetables, in fact) and meaty fruits.
The Green dietFor example: kiwi, agretti, basil, spinach, Granny Smith apple, parsley, turnip greens, cucumber, artichoke, asparagus, peas, broad beans, Brussels sprouts, chard or chard, cabbage, broccoli, cabbage, broccoli, green seaweed , chicory, dandelion, endive, lettuce, green radicchio, rocket, grapes, hops, green peppers and courgettes.

Properties of Green Vegetables

Antitumor and antiatherogenic agents

This type of vegetables and fruits is characterized by a high quantity of carotenoids and chlorophyll, both with a high antioxidant action.
It has been shown that these two phytochemicals (or phytoalexins) have an anti-atherogenic and anti-tumor action.

Sources of carotenoids

Carotenoids (or provitamin A) are mainly red or orange colored phytochemicals.
More abundant in the red diet, carotenoids are however also significantly present in green foods.
Some are: beta carotene, lycopene, lutein.


  • They fight oxidative stress by supporting the immune system
  • They are responsible for the development of epithelial cells
  • They maintain visual function.

Absorption of carotenoids depends on their bioavailability. This increases with the modest presence of fat, associated with fast and not intense cooking.
Absorption decreases in the presence of lecithins, phytosterols and chitin / chitosan.

Sources of magnesium

Green vegetables are also characterized by the abundant presence of an important mineral: magnesium.


  • Participates in the metabolism of sugars and proteins
  • Regulates the transmission of the nerve impulse
  • It modulates the pressure of the blood vessels
  • It contributes to the maintenance of an alkaline PRAL, favoring the acid-base balance.

The absorption of the magnesium contained in raw vegetables can be partially compromised by the presence of phytates and oxalates.
Cooking inactivates most of these anti-nutritional factors, which is why it is important to consume an amount at least equal to that of raw vegetables.
However, we must not forget that minerals tend to disperse in water, which is why it is advisable to avoid boiling by favoring steam cooking, pot cooking and fast pan cooking.

Sources of folic acid

Furthermore, foods rich in carotenoids are the best source of folic acid and folate.


  • These substances can help prevent atherosclerosis (by converting homocysteine)
  • They are essential for the diet during pregnancy, because they support the nervous development of the fetus
  • They participate in erythrocyte synthesis.

The lack of folate in the diet can cause pernicious anemia and, in the fetus, can induce even very serious fetal malformations (spina bifida).
It is good to remember that folates are very sensitive to cooking and tend to inactivate themselves with heat.

Sources of Vitamin C

Broccoli, kiwi, spinach, green peppers, parsley, kale etc. they also contain high amounts of vitamin C.


Also called ascorbic acid, vitamin C is needed:

  • To the synthesis of collagen
  • To support the immune system
  • To the fight against oxidative stress.

Remember that vitamin C is very delicate and negatively suffers the effect of heat, as much as oxygen.
Easily degraded, it requires consuming a part of raw and fresh fruit and vegetables (preferably in season).


Did you know that the ancient Greeks used parsley to decorate the crowns of the winners of the Nemei games?
And that the Romans used broccoli to treat various diseases and ate them before banquets, so that the body absorbed alcohol better?

Green Recipes


Ingredients for 4 people)

  • 8 slices of bread
  • 6 kiwi
  • 300 g of lettuce
  • 8 slices of raw ham
  • Extra virgin olive oil
  • Salt and pepper.


After washing it thoroughly, cut the lettuce into strips. Toast the slices of bread in the oven or in the toaster and put a little oil, salt and pepper on them.

Peel and slice the kiwis and add them to the lettuce; season everything with oil and salt to taste. Now place this sauce on the slices of bread and add a slice of raw ham.

Energy outline

Ingredients for 4 people)

  • 1 kg of spinach
  • 2 zucchini
  • 2 chillies
  • Grated Pecorino
  • Extra virgin olive oil
  • Salt and pepper.


  • Wash the spinach and cook them in salted water.
  • Meanwhile, wash the courgettes, cut them into slices and cook them over low heat in a pan with oil and chilli.
  • Once both vegetables are cooked, add the spinach (drained) to the courgettes and sauté together for five minutes.
  • Season with salt and pepper to taste and with plenty of grated pecorino.

Green centrifuged

Winter Centrifugate 1

Ingredients for 4 people)

  • 3 green apples
  • 2 pears
  • 1 kiwi
  • 1 stalk of celery.


  • Wash the apples and pears, peel them, remove the cores and cut them into small pieces.
  • Wash the celery.
  • Peel and cut the kiwi into pieces and centrifuge all the ingredients.

Winter Centrifugate 2

Ingredients for 4 people)

  • 200 g of spinach
  • 4 kiwi
  • 1 apple
  • 1 beetroot
  • Acqua
  • Salt and pepper.


  • Peel and chop the kiwi, beetroot and apple.
  • Wash the spinach thoroughly and centrifuge with the other ingredients.
  • If the juice is too thick, dilute it with fresh water.
  • Add salt and pepper to taste.

Summer Centrifuged

Ingredients for 4 people)

  • 8 carrots
  • 2 coffee cups of pine nuts
  • 50 g of baby spinach
  • 1 celery
  • A pinch of nutmeg.


  • Wash the carrots and celery and spin them.
  • Rinse the spinach thoroughly and blanch them in a little salted water; when cooked, centrifuge them and add them to the celery and carrot juice.
  • Serve with pine nuts and a pinch of nutmeg.

Index Articles

Fruit and vegetable diet Red Yellow-Orange Green Purple-blue White
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