Green Leafy Vegetables in Your Diet

Green leafy vegetables are known as "Super Foods". Reason - They are rich source of nutrients and have numerous health benefits. Green leafy vegetables are an excellent source of vitamin A, B, C, E and K. They are high in Dietary Fibre, Magnesium, Potassium, Calcium Folic Acid and Omega-3 Fatty Acids. Green leafy vegetables are the source of antioxidants and phytonutrients (or phytochemicals).

1. Green leafy vegetables boost your immune system due to the presence of antioxidants and phytonutrients.

2. Dark green leafy vegetables contains vitamin A, B, C, E and K which is essential to your body.

3. Dark Green leafy vegetables helps to slow down the aging process and prevent age-related diseases. In otherwords, it has anti-aging benefits.

4. Due to high level of antioxident, green leafy vegetables has been found useful in fighting against diseases like Cancer, Osteopororis, Alzhemier's, Macticular Degeneration, etc.

5. Dark green leafy vegetables in your daily diet can reduce the risk of Coronary Heart disease. As you know, that green leafy vegetables are rich source of folate and antioxidants -

  • Folate - helps to reduce the amount of homocyteine in the body (an Amino Acid which in high levels is linked to heart disease and stroke).
  • Antioxidants - content in leafy greens also helps to prevent free radicals from lining artery walls and the fiber content helps to remove unwanted plaque build-up.

6. It's a perfect food for pregnant women. Green leafy vegetables contains the important nutrients such as "Folate" that is required for the proper growth and development of the fetus inside the mother's womb.

7. Green leafy vegetables promotes bone health due to the presence of high levels of vitamin K. Vitamin K helps in the production of the Protein Osteocalcin in the body.

8. Green leafy vegetables are also rich in Iron, Calcium, Potassium and Magnesium

9. Green leafy vegetables are good for the eyesight. They have lutein and zeaxanthin that helps to protect the eyesight from diseases like cataracts.

10. Low in calorie - an excellent food for Weight Management.

11. High in magnesium and low in glycemic values - Lowers your risk of getting Type 2 Diabetes.

12. Folate in green leafy vegetables also plays an important role in the repair of damaged cells. Folate is known to reduce the risk of Colon, Lung, Cervix and Breast Cancer.

13. The rich fibre, flavonoids and cartenoids content in green leafy vegetables helps in the elimination of harmful carcinogens and toxins from the body.

14. Add more green leafy vegetables to your daily diet. This will help you to regulate the digestive system of the body, aids in bowel health and weight loss.

List of Names of Some Green Leafy Vegetables :

ArugulaArugula : It has a peppery taste. It is rich in vitamins A, C, and Calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces. It is a good source of fiber too.

BasilBasil : Basil is popularly known as "Tulsi" in India. Tulsi leaves have antioxidant properties that boost and strengthens the body metabolism. Good for skin due to its vitamin C, Calcium, Phosphorus and Carotene content. It helps to cure cramps, stomach aches and helps to eliminate stomach worms as well.

Beet GreensBeet Greens : It is little bitter in taste. The edible leaves of beet roots can be stewed or steamed for at least 10 minutes to ensure they are fully cooked. It is a good source of folic acid, calcium, and iron. Beet greens work well when stir-fried with other vegetables. Beets greens is a good source of vitamins K and A. Also, it contains Antioxidants, Beta Carotene and Lutein

Bok ChoyBok Choy : This is another member of cabbage or cruceriferous family. It is a type of Chinese cabbage with a mild flavor and crisp texture. Bok Choy can help prevent cancer, protect against cataracts and fight free radicals in your body.

Broccoli for HealthBroccoli : Broccoli is rich in vitamins A, C, and K, folate and fiber. Broccoli can be eaten raw or steamed or sauteed. Broccoli is a part of the leafy green family. 

Brussels SproutsBrussels Sprouts : Brussels sprouts contains phytochemicals that helps to reduce the risk of cancer, detoxify your body, promote a good healthy skin, protect against rheumatoid arthritis, birth defects, etc. High in vitamin A, B6, C and is a good source of folate, beta-carotene, calcium, fiber and potassium. Brussel sprouts has a strong flavor, slightly sulphorous smell.

CeleryCelery : Celery leaves are a good source of calcium, iron, sodium, vitamins A and B. Celery juice extract can be use to treat diseases like arthritis, rheumatism and kidney disorders. It is helpful in lowering cholesterol and detoxifying the body.

Collard GreensCollard Greens : Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber and calcium. They also contain good amounts of potassium, iron and zinc which is essential for good immune system. Collards can help reduce the risk of some cancers (like breast cancer and colon cancer) when eaten regularly. Collard greens are rich in phytonutrients. It also helps to ease the symptoms of menopause and protect your mental functions as you age.

Dandelion GreensDandelion Greens : Dandelion Greens have a bitter, tangy flavor but are rich in vitamin A and calcium. You can steamed or eat it raw in salad. Dandelion Greens offer an excellent source of antioxidant, vitamin A and C, vitamin K and are a good source of iron and calcium.

Endive GreenEndive Greens : Endive is a crisp, lettuce-like vegetable which can be included in salads but can also be steamed or sauteed and served as a hot side dish. It is popularly known as "Escarole". Endive helps to boost the immune system of your body, stimulate appetite, detoxify, lower the risk of cataracts, protect heart and so on. Endive contains essential ammino acids, calcium, folate, iron, magnesium, potassium, selenium,  B vitamins, vitamin C and zinc. 

FenugreekFenugreek : Fenugreek is popularly know as Methi or Kasoori Methi in Hindi. The botanical name is Trigonella foenum-graecum. Fenegreek seeds are use as a spice in India. Fenugreek leaves are bitter in taste. It is a powerful herb. Fenugreek leaves are enriched with minerals like potassium, calcium, and iron. Fresh leaves comprises 3 to 5 % of protein. It is a source of Vitamin C and K. It is helpful in lowering Type1 and Type 2 diabetes. It helps to improve secretion of milk in lactating mothers. Good for digestion and helps to protect against diseases such as breast cancer or colon. Lower serum cholesterol, triglyceride and low-density lipoprotein. 

KaleKale : Kale has a slightly bitter and cabbage like flavor. It is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces. It is high in sulfur content and often prove beneficial for stomach or duodenal ulcers. It also has manganese, copper, potassium, calcium and fiber. It is also a great source of calcium too. It can help fight against certain cancers. It has an ability to detoxify, lower your risks of cataracts, promote lung health, boost your immune system and as well as keep your brain sharp as you age.

KolhrabiKohlrabi : Kohlrabi is a member of the cabbage family. It is rich in fiber, vitamin C and glucosinolates. Researchers think that kohlrabi protect against ceratin types of cancer in the body.

Mint LeavesMint : Mint leaves can be used both as fresh or dried. It is a good natural home remedy to relieve nose congestion, cold symptoms, headaches, migraines, stomach upsets and dysmenorrhea. It can act as an antibacterial and antifungal. Regular consumption of mint leaves or juice extract can help eliminate toxins from your body. It can be helpful to get rid of blemishes and give your skin a very cooling effect too. Mint contains medicinal properties. 

Mustard GreensMustard Greens : Mustard Greens have a peppery or spicy flavor. They are rich in vitamins A, C, E and K, folate and calcium. Delicious when eaten raw in salads or in stir-fries and soups. It is an antioxidant that helps to fight against the damaging effects of free radicals such as breast cancers, prostste and colon cancer, protects your heart and lungs, keep your mind sharp, protect you against rheumatoid arthritis and the symptoms of menopause. Mustard greens should be  eaten only when cooked or fermented to remove the thyroid-suppressing properties

Romania LettuceRomania Lettuce : Romania Lettuce  is a nutrient rich lettuce. It is high in vitamins A, C,  K, folate, manganese, chromium, vitamin B1, B2, potassium, molybdenum and phosphorous. It is best when eaten raw in salads, sandwiches or wraps. Romaine lettuce helps to protect the heart by supporting normal cholesterol levels and blood pressure. It is extremely low in calorie content and has high water volume. Romania lettuce helps to fight against diseases like cancer, control blood pressure, good for digestive system, prevents oxidation of cholesterol and hence, good for heart and overall health.

SpinachSpinach : Spinach is a rich source of vitamins A, C and K, folate and iron. Spinach tastes great when eaten raw in salads or steamed. Spinach helps to prevent atherosclerosis or thickening and hardening of arteries. Spinach is rich in flavonoid that functions as antioxidant and anti-cancer agent. It has carotenoid that helps to fight against cancer. It improves brain functioning, cardiovascular health, good for your eye sight and is anti-aging.

Swiss ChardSwiss Chard : Swiss Chard tastes similar to spinach. It is a good source of vitamins A, C,  K, potassium, folic acid, calcium, magnesium, sodium, zinc and iron. It is best when stir-fried or eaten raw in salads. It has been shown to help prevent certain types of cancers

Sea vegetable is Healthy Food Sea Vegetables : Sea vegetables are popularly known as "Seaweeds". Seaweed is loaded with nutrition and salty flavor. Sea vegetables can be eaten as a snack in dried form or can be added to soups, salad, stews and stir fries. Sea vegetables may help to prevent cancer, promote healthy thyroid function, prevent birth defects, heart disease as well as provide relief for the symptoms of menopause.

Turnip GreensTurnip Greens : Turnip Greens are delicious and healthy food but slightly bitter in flavor. Turnip greens can be helpful to provide relief from rheumatoid arthritis, promote colon health that includes lowering the risk of colon cancer, fight against atherosclerosis, promote lung health, and fight against declines in mental function.

NOTE : Green leafy vegetables is one of the most healthiest food on earth that promotes to your overall health. You must add green leafy vegetables into your regular diet for a healthy lifestyle.

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