Leafy green vegetables are an important part of a healthy diet. They're packed with vitamins, minerals, minerals and fiber but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline. Eating green isn't just about adding kale and broccoli to your diet. It's an entire lifestyle change committed to eating foods that are both healthy for you and the environment.
Following a plant-based diet can lower your cholesterol and your weight, improve your heart health and invigorate you. Regularly consuming a wide variety of vegetables is said to reduce the risk for heart disease, stroke, and certain cancers, lower a person's blood pressure and improve digestive issues.
Nutritional content of green leafy veggies
PACKED WITH VITAMINS - All leafy greens have an abundant store of nature's vitamins. However, kale, spinach, moringa and cabbage are known for their superior vitamin content. You get a good amount of vitamin A, vitamin K, vitamin E, vitamin C, beta-carotene, folate, vitamin B11.B2,B3,B5 and B6 from these vegetables.
HIGH MINERAL CONTENT - Minerals like iron, magnesium, potassium, zinc, calcium, phosphorus and sodium can be added naturally to your diet by eating green leafy veggies. They help to maintain the daily requirement and overcome the deficiency of dietary minerals by providing an adequate amount of minerals in every bite.
RICH IN DIETARY FIBERS- Green leaves have good fiber content which makes you feel satisfied after you consume them. Fiber also provides various other health benefits.
LOW-FAT CONTENT- These leafy greens save you from consuming fats and lipids as they have nearly zero fat content.
The healthiest leafy green vegetables
Spinach
Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron and antioxidants. Due to its and calcium content, spinach is a great addition to any meat-or dairy free diet. One cup of raw spinach mostly made up of water and contains only 7 calories. It also provides:
* An adult's full daily requirement of vitamin K
* High amounts of vitamin A
* Vitamin C
* Magnesium
* Folate
* Iron
* Calcium
* Antioxidants
Vitamin K is essential for a healthy body especially for strong bones, as it improves the absorption of calcium. Spinach also provides a good amount of iron for energy and healthy blood and a high level of magnesium for muscle and nerve function. It is also rich in antioxidants and research suggests that spinach leaves may lower blood pressure and benefit heart health.
If a person is taking blood thinners, such as warfarin ( Coumadin), they should use caution when increasing their intake of dark leafy greens. Doctors recommend maintaining a consistent vitamin K intake over time for people taking these medications.
Kale
Kale is a very popular leafy green vegetable with several health benefits. It provides around 7 calories, per cup of raw leaves and good amounts of vitamins A, C and K. Kale may benefit people with high cholesterol. One small 2008 study reports that males with high cholesterol who drank 150 milliliters of kale juice each day for 12 weeks experienced a 10% reduction in low-density lipoprotein, or "bad," cholesterol and a 27% increase in high-density lipoprotein, or "good," cholesterol.
Research from 2015, meanwhile, suggests that kale juice can reduce blood pressure, blood cholesterol and blood sugar levels.
If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens. It is best to maintain a consistent vitamin K intake while taking these medications.
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