Dark leafy greens are the MVPs (Most Valuable Player) of the supermarket vegetable aisle. They are rich in the alphabet of vitamins, minerals, and antioxidants – a list that can leave you tongue-twisting. So, what are some of the best greens to add to your daily diet? Read on to learn more. Then, make them a habit:
You might have heard that eating dark leafy vegetables is good for your health, but what are their benefits? These foods contain 19 different types of vitamins and countless disease-fighting phytochemicals. They protect the heart, protect the eyes, and provide a built-in “SPF” for your skin. They can also boost your cognitive function, helping you to keep a sharp mind and reduce your risk of dementia.
Many dark leafy green vegetables can be eaten raw or lightly cooked. Try arugula, broccoli, collard greens, mustard greens, and kale for a unique flavor. Some varieties can also be lightly sauteed or added to salads. If you find it difficult to find recipes for these vegetables, try buying pre-cooked versions and incorporating them into your regular meal.
Kale
Among the many health benefits of kale, it helps protect against various illnesses, including cancer. It also helps maintain skin and hair health. It contains tons of vitamin A, which helps promote cell growth and prevents acne. People with low levels of vitamin A are at a higher risk for developing these ailments. Fortunately, kale contains both vitamin A and carotenoid beta-carotene, which converts to vitamin A in the body. The health benefits of kale are well-documented, and it is also highly versatile.
However, some people are sensitive to the taste of the leafy green, which can spike their blood sugar levels and cause weight gain. Over-consumption of kale has also been linked to goiter, an enlarged thyroid. Although most healthy adults shouldn’t have to worry about developing goiter, it is possible for excessive consumption to cause a condition known as hypothyroidism.
Beets
While the roots of the beet plant are low in calories, they are packed with nutrients. One cup of beets has the same amount of calories as a small serving of fruit. They are high in dietary fiber, and they contain under 4 grams of sugar per serving. These nutrients help control blood sugar levels, increase feelings of fullness, and lower blood cholesterol. Beet greens are also rich in betalains, which have anti-inflammatory properties and are associated with decreased risk of heart disease and cancer.
Raw beets are sweet and have a mild flavor. You can prepare them in many ways, including making a green smoothie. Beets are also delicious cooked with olive oil. You can sprinkle red pepper flakes on them to add a dash of spice to your meal. In addition to being rich in antioxidants, beet greens can boost the immune system and improve the condition of the teeth and digestive tract.
Broccoli
Broccoli is loaded with antioxidants, calcium, and vitamin K. These vitamins are vital for bone health and prevent osteoporosis. Broccoli also contains minerals such as magnesium, phosphorus, and zinc. It is also rich in sulforaphane, a phytochemical found in broccoli that has anti-inflammatory properties. This phytochemical may reverse the damage done to blood vessel linings by chronic high blood sugar.
Although broccoli gives off a sulfurous odor while cooking, it is actually quite delicious when prepared correctly. Oil, butter, and garlic go well with their slightly bitter taste. Broccoli stands up well to high temperatures, which makes it an excellent vegetable to cook with. For a truly delicious dish, add balsamic vinegar to your cooking process. And if you don’t have time to grow it yourself, purchase frozen broccoli.
Watercress
Though it may not have the worldwide reputation of other leafy greens such as kale, broccoli, and cabbage, watercress is an incredible superfood. Its flavor is similar to that of arugula, with a peppery undertone that provides a contrasting flavor to a dish’s acidity. Watercress can be consumed raw and is extremely nutrient-dense, with a high vitamin and mineral content relative to its calories.
The nutrient in watercress, known as phenylethyl isothiocyanate (PEITC), can help your body fight cancer. In fact, a recent study found that supplementing participants with 85 grams of watercress a day reduced the incidence of DNA damage associated with cancer by 17 percent. This phytochemical is inactivated by heat, so it’s important to eat it raw to reap its benefits.
Brussels sprouts
Eating Brussels sprouts is an excellent way to get your daily fiber. Brussels sprouts are especially rich in soluble fiber, which absorbs water in the digestive tract and forms a gel-like substance. This helps regulate bowel movement, which is essential for regularity. Regular bowel movements will decrease the risk of bloating, diarrhea, and irritable bowel syndrome. Additionally, the fiber found in Brussels sprouts feeds the good bacteria in your gut. You need the right mix of both types of bacteria to stay healthy.
Brussels sprouts contain phytonutrients, antioxidants, and other compounds. These compounds have been shown to reduce the effects of oxidative stress and prevent the onset of heart disease, stroke, diabetes, and neurodegenerative disorders. The nutrients found in Brussels sprouts include anti-inflammatory vitamin C, omega-3 fatty acids, and manganese. These components work together to prevent harmful plaque buildup and promote healthy blood vessels.
Cabbage and Spinach Salad
A delicious, nutritious side dish is cabbage and spinach. While these vegetables may seem like a strange combination, they are surprisingly tasty. Try making this dish for your next dinner party and you’ll see why! The cabbage and spinach in this recipe will wilt when they hit the heat, so it’s perfect for sharing! In addition, you can add your favorite spices to make it even tastier! Here are a few easy ways to make cabbage and spinach.
First, you should know that cabbage and spinach have different cooking styles. Although they’re similar in appearance, they’re very different in texture. Because they’re both high in water, spinach needs a large mound to make a noticeable impact. However, when compared with other ingredients, cabbage is a more robust choice. This will help balance out the other ingredients in the dish. And once you’ve added your spinach and cabbage to the bowl, it’s ready for serving.
As far as nutrition goes, both spinach and cabbage have many benefits. Both are loaded with dietary fiber and Vitamin C. They’re also both rich in Vitamin K and are excellent sources of antioxidants. Cabbage is also a good source of dietary fiber and contains more beta-carotene and lutein-zeaxanthin than spinach. Spinach is a great source of iron and calcium.
Wrapping Up
Other benefits of green leafy vegetables include improving the health of children. These vegetables contain vitamin K, an essential nutrient for bone health. Recent studies have shown that consumption of green leafy vegetables decreased the risk of hip fracture among middle-aged women. Moreover, they are rich in beta carotene, which can be converted into vitamin A. Lack of vitamin A has been linked to an increased risk of blindness among children in many parts of the world.
These vegetables contain various antioxidants and other phytonutrients that may help protect against cancer. Studies have shown that consuming at least two servings of green leafy vegetables per week has been linked to a reduced risk of developing stomach cancer. Consuming more green vegetables can also increase the amount of dietary fiber in the diet, which regulates the bowels, helps control weight, and improves heart health. This makes them a good choice for those suffering from type 2 diabetes. Hence, incorporating green leafy vegetables into your diet is a healthy choice.
Eat Healthy Stay Healthy!!!!
