We have been always recommended to eat green vegetables at our homes from our parents. They suggest eating green vegetables are very healthy for our body and give us energy. More than often, as children and youngsters we do not give importance to this advice which in future affects our health. Green leafy vegetables have abundance of vitamins, minerals and fibre in them, which makes them extremely nutritious and low in calories. Having a diet rich in leafy green also has benefits that can keep us away from diseases and medical conditions. Today, let us take a look at some of green leafy vegetable which should be a must add in your diet to boost your health.
Inputs from Clinical Nutritionist Ms. Shilpa Singh, Fatima Hospital, Lucknow
8 Leafy Green Vegetables For Overall Health
It is considered as one of the healthiest vegetable that is consumed by people around the world. Kale is a green leafy vegetable which is best if eaten boiled or raw. It has many important nutrients such as vitamins, minerals and antioxidants that are very beneficial for our body. 1 cup of raw kale can give you 6 times more vitamin K than your whole diet, twice vitamin A and more than sufficient amount of vitamin C. Kale is rich in antioxidants which aid in keeping diseases caused by oxidative stress away.
Microgreens are basically immature green plants that produce seeds of vegetables and herbs. These are majorly used to garnish or decorate your dish but are very beneficial for your health. These plant foods are filled with vitamins C, E and K that can fulfil your daily demand of these vitamins easily with little calorie consumption. Despite their small size, they are colourful and nutritious.
3. Collard Greens
These are green leaves that are quite similar to kale and spring onions. Collard green vegetable has thick leaves and is bitter in taste. These plants are good source of calcium and vitamin A. They also contain vitamin B9 and vitamin C which are very useful to treat many health conditions. Collard greens are best source of vitamin K and can boost your energy levels significantly. Consuming these green vegetable can reduce risk of hip fractures, and improve bone health.
4. Beet Greens
Beets are good for nutrient intake; they are beneficial for your health and are rich in potassium. This green leafy vegetable is rich in fibre, calcium; vitamin A and vitamin K. Beet greens have antioxidants beet-carotene and lutein. It reduces the risk of eye disorder, such as macular degeneration and cataracts in eyes.
It is formed by cluster of thick leaves and is very common among households. However most of people who have it in form of vegetable cook it with oil and other ingredients which make it less nutritive. Cabbage can reduce the risk of cancer and can reduce symptoms of cancer and oesophageal cancer. But this is when it is eaten raw or boiled. It is a fermented food that can also improve your digestive health and immune system. Cabbage can also aid in your weight loss journey.
This is a fibrous green leafy plant that is found in water. Watercress has amazing healing properties and has been used as a herbal treatment for a long time. It can be very helpful to boost your health as it targets cancer stem cells and impairs cancer cell reproduction and invasion. It can be added in your daily diet with some salt or basic spices that are in addition of bitter flavoured food.
Spinach is vastly known for its rich source of nutrients and minerals that improve your health. Spinach can improve production of red blood cells in the body and minimize defects in neural tube deficiency. It is packed with folate and is useful to prevent many health conditions. One should have raw spinach once in a day to improve their health and prevent numerous health conditions.
8. Romaine Lettuce
This is a common leafy vegetable that is filled with vitamins A and K. This leafy vegetable has comparatively dark leaves and firm centre rib. Many studies have shown results that tell that eating lettuce regularly can improve levels of blood lipids and can also reduce risk of heart related diseases. Hence lettuce can be considered a beneficial option in your additional diet.
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