Green Leaves are Healthy Diet?
Yes! Or No!
Of course Yes! Leafy green vegetables are an important part of a healthy diet. They’re full of vitamins, minerals and fibre but low in calories. Eating a diet rich in leafy greens can give numerous health benefits like reduced risk of obesity, heart disease, high blood pressure and mental decline. Guys let’s see what are the advantages of green food and why they are so necessary that we have to add them daily in our meal.
Health Benefits of Leafy Greens
Leafy greens are packed with health benefits. Here are some examples of how these vegetables can improve your well-being-
Weight management: Most green vegetables are low in calories, you can eat as much as you like without putting on extra weight.
Mortality rate: Frequent consumption can substantially lower your mortality risk. Leafy greens contain vitamin K, Magnesium, the B vitamins, Calcium, amongst many other essential nutrients. These nutrients are critical for every cell function and hence, prevent the ageing process and help us look youthful.
Cardiovascular disease: Greens are low in fat, high in dietary fibre, and rich in folic acid, potassium, magnesium, vitamin C, and phytochemicals.
Type 2 diabetes: The high level of magnesium and low glycaemic index that can be found in greens is ideal for preventing and treating diabetes.
Bone health: The high levels of vitamin K, Magnesium, and calcium in leafy greens produce osteocalcin, the bone builders.
Immune function: The rich beta-carotene and Vitamin A improve the immune system, which is really high in green vegetables.
Protect eyes: Children who consume inadequate amounts of Vitamin A have a higher risk of going blind. A diet dominant in leafy greens protects the eyes from needing eyeglasses in kids to macular degeneration and cataracts in adults.
Cancer: Carotenoids, antioxidants, and flavonoids found in leafy greens protect from most cancer, Moreover daily intake of leafy vegetables restricts the dangerous disease like cancer to enter in your body.
Dark green vegetables deliver a bonanza of vitamins, minerals, and phytonutrients. Dark green leafy vegetables are among the most nutritious food iron, and potassium. One should intake daily. But almost any veggie that is dark green in colour will add value to your diet. Fortunately, we have options. These are seven best greens to choose when selecting for something healthier — along with some recipes to prepare them.
- Kale
Kale is very popular; it’s commonly used as an ingredient in green juices and as the foundation for other juice recipes. But why is it getting the spotlight? That is in composition due to its nutritional value. It is rich in vitamins A, C, K and B6, as well as calcium and magnesium. Of course, it may taste a bit bitter if it’s raw, but there are ways to counteract that, from blending it in a juice to cooking it on the frying pan.
2. Watercress
Watercress is an aquatic plant found near springs and slow-moving streams that use to taste like spinach. Watercress is a great source of nutrients. A serving of watercress has four times greater beta-carotene and vitamin A than an apple. Try adding it into your salad next time.
3. Spinach
Popeye was onto something. According to the studies of the United States Department of Agriculture, a 180 gram serving of boiled spinach provides 6.43 milligrams of iron or approximately one-third of your recommended daily intake.
4. Leaf lettuce
Romaine. Red leaf. Green leaf. No matter which you colour you choose, lettuce packs the vitamin A and folate you are looking to make yourself healthy. Try changing up your lettuce leaf or mixing and matching the next time you make a salad. Not only do the leaves taste slightly different, but they’ll also make your salad more visually appealing — That will help keep you eating what you’re supposed to be eating instead of looking for that Pizza or Burger.
5. Chard
Do you like to pan-fry? If the answer is yes, then chard will be the leafy green for you. This green is a great source for vitamins A and C.
6. Arugula
When you’re bored with lettuce, arugula is a great option. Less in calories and filled with flavour, this leaf is with 90 percent water. That makes it a great leafy green to help you rehydrate.
7. Collard greens
These healthy little green leaves are rich with nutrients such as vitamins A, C and K. They are great for a salad or to have as a side for most dinnertime recipes. The next time you’re invited to a barbecue, try bringing a side of cooked collard greens to keep things healthy.
