Leafy greens such as kale, spinach, Swiss chard and bok choy are rich in vitamins, minerals and fiber. Adding a variety of vegetables to your diet can improve brain health and reduce the risk of heart disease, cancer and stroke.
Green vegetables are an important part of a healthy diet. It is rich in vitamins, minerals and fiber, but low in calories.
Eating a diet rich in vegetables can have many health benefits. including reducing the risk of obesity, heart disease and stroke. And depressed mood. Here are 12 healthy leafy greens you should include in your diet.
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Black
Bananas are considered one of the most nutritious vegetables in the world. Because it is rich in vitamins, minerals and antioxidants.
For example, 1 cup (67 g) of raw bananas contains 684% of the Daily Value (DV) of vitamin K, 206% of vitamin A and 134% of vitamin C.
It also contains antioxidants like lutein and beta-carotene that help reduce the risk of diseases caused by oxidative stress.
For maximum benefits, bananas should be eaten raw, as cooking can reduce the nutritional value of bananas.
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Green particles
Microgreens are immature vegetables made from vegetable and herb seeds. They are usually 2.5-7.5 inches long. Since the 1980s, it has mainly been used as a piece of jewelry or jewelry. But there are many more benefits.
Although small, it is packed with color, flavor and nutritional value. In fact, one study found that micro greens contain 40 times more nutrients than adults. These nutrients include vitamins C, E and K. Micro greens can be grown in your home all year round.
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The blacks
Kale is a loose leafy vegetable related to collard greens and collard greens. The flesh resembles kale and cabbage, and the name actually derives from the word “lonely herb.”
Nuts are a good source of calcium and vitamins A, B9 (folic acid) and C. When it comes to leafy greens, they are also one of the best sources of vitamin K. In fact, one cup (190 grams) of ripe bananas contains 1045% of the RDA for vitamin K. It has also been extensively studied for its ability to improve bone health.
A study of 72,327 women between the ages of 38 and 63 found that those who consumed less than 109 micrograms of vitamin K per day had a significantly increased risk of hip fractures. This suggests a link between this vitamin and bone health.
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Spinach
Spinach is a popular leafy vegetable that can be easily added to dishes such as soups, soups, smoothies and salads.
The nutritional status is impressive. One cup (30 g) of dried spinach provides 181% of the DV of vitamin K, 56% of the DV of vitamin A and 13% of the DV of manganese (9). It is also rich in folic acid, which plays an important role in red blood cell production and protects against neurological damage during pregnancy.
A study on the neurodegenerative disorder spina bifida found that a preventable risk factor for the condition was low folate levels during the first trimester of pregnancy (11). In addition to taking prenatal vitamins, eating spinach is also a great way to increase your folic acid intake during pregnancy.
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The cabbage
Cabbage is made of green, yellow and purple leaves. It is a member of the Brassica family, along with Brussels sprouts, kale and broccoli. Vegetables from this family contain glucosinolates, which make them taste great.
Animal studies have shown that these plant-based foods can prevent cancer. This is especially true for lung cancer and esophageal cancer. Another benefit of cabbage is that it can be fermented into sauerkraut. Which have many health benefits such as improved digestion. And supports your immune system. It may also aid weight loss.
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Beetroot leaves
Because beetroot has health benefits. They certainly have an impressive nutritional profile. But while beets are often used in cooking, . The leaves are often overlooked.
Unfortunately they are edible and high in potassium, calcium, riboflavin, fiber, and vitamins A and K. Just 1 cup of cooked beets contains 220% DV vitamin A (or 37% DV), 17% DV potassium, and 17% DV fiber.
It also contains beta-carotene and lutein antioxidants. It may reduce the risk of eye diseases such as macular degeneration and cataracts. Beets can be added to salads and soups, fried, or eaten as a side dish.
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Swimming
Watercress is an aquatic plant in the Cruciferae family. Like ice and mustard. It is said to have healing properties and has been used in herbal medicine for centuries. However, human studies have not confirmed these benefits.
Experimental studies have shown that watermelon juice can help target cancer cells and prevent cancer cell proliferation and invasion. Watermelon is slightly bitter and sweet. So it is convenient to add in medium flavored dishes.
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Romaine salad
Romaine lettuce is a popular leafy vegetable with thick leaves and firm centers. With its chunky shape this tripe is a popular staple in Caesar salads. An excellent source of vitamins A and K, one cup (47 grams) provides 82% and 60% of the DV for these vitamins, respectively.
Additionally, studies on rats have shown that lettuce increases cholesterol levels and reduces the risk of heart disease. Further studies should test these benefits in humans.
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Swiss Meatballs
Swiss chard has green leaves and dense red, yellow, white or green stems. It is often used in Mediterranean cuisine. It is in the same family as beets and spinach. It has an earthy taste and is rich in minerals and vitamins like potassium, manganese and vitamins A, C and K.
Swiss chard also contains a flavonoid called syringic acid. which is a drug that has been shown to be beneficial in reducing blood glucose levels. In two small studies of diabetic rats, oral administration of acetylsalicylic acid for 30 days improved blood glucose levels.
Nevertheless, it is important to note that this is a small number of animal studies. And there are no human studies to support the claim that syringic acid can help regulate blood sugar levels. Many people like to split the leaves of Swiss mushrooms, which are easy to digest and packed with nutrients. Next time, try adding whole Swiss meatballs to a dish like soup, tacos or casserole.
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Arugula group
Watermelon is a leafy green vegetable that belongs to the cruciferous family and goes by various names such as watermelon, watermelon, watermelon, watermelon and arugula. It has a mild peppery flavor and small leaves that can easily be added to salads or used as a garnish.
Like other leafy green vegetables, they are rich in nutrients like procarotenoids, vitamin A and vitamins B9 and K. It is one of the best sources of dietary nitrate. Which your body converts into nitric oxide
However the benefits of nitrates are debated. However, some studies have shown that nitrates can help lower blood pressure by increasing blood flow through vasodilatation.
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Dandelion Group
Endive (pronounced “n-dive”) belongs to the genus Cichorium. It is less popular than other leafy greens, perhaps because it is difficult to grow. It has a crunchy texture and a slight sweetness. It can be eaten raw or cooked.
Half a cup (25 grams) of dried dandelion leaves contains 72% vitamin K, 11% vitamin A and 9% folic acid. It also contains kaempferol, an antioxidant that has been studied to reduce inflammation in the test tubes and inhibit the growth of cancer cells.
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Bok choy
Bok choy is a type of Chinese cabbage. The sweet green leaves are crunchy and go well with soups and stir-fries.
Bok choy contains the mineral selenium, which plays an important role in cognition, immunity and cancer prevention.
In addition, selenium is essential for proper thyroid function. This gland is located in the throat and secretes hormones that play an important role in metabolism.
In an observational study, low selenium levels were associated with thrombocytopenia, such as cholecystitis. Autoimmune Thyroiditis and Goiter.
