Green leafy vegetables like spinach and kale are the most common lutein-rich vegetables. Lutein is an antioxidant that has many health advantages. It has been shown to reduce inflammation in our body. Lutein is also very important of our eye health. It has been shown to prevent cataract and macular degeneration.
A recent study published in March issue of the journal, Food Chemistry compared various methods of cooking spinach-Frying,boiling,steaming.
They found that the level of an important nutrient lutein in spinach dropped by
40% after only four minutes of boiling
60% after just two minutes of frying
50% after four minutes of steaming.
Surprisingly according to the researchers more lutein was released when spinach was chopped and blended in a smoothie!
They concluded that eating spinach in the form of a smoothie or juice, combined with some fat, is actually the most efficient way to absorb antioxidant lutein from spinach in our diet.
Fresh Green Veggie Smoothie Recipe
3 large kale leaves
1 cup of chopped spinach
1 green apple
1/4 bunch of parsley
1 avocado ( optional)
1/2 inch ginger
1/2 to 1 tsp freshly squeezed lemon juice ( to your taste)
Pinch of Salt
Blend all ingredients in 2-3 cups ( or more depending on desirable consistency) of water. This juice is a shot of energy. It is loaded with lots of vitamins,electrolytes,antioxidants as well as minerals. It is also a great source of fibers, healthy carbs and healthy fat ( if you add avocado).
Happy Juicing!