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Healthiest green leafy vegetables

Green leafy vegetables are loaded with vitamins, fiber and minerals. Even then, they are low in calories. Therefore , making it an ideal food for everyday consumption for a healthy body.

Eating a diet rich of green leafies can lead to contribute to several health benefits such as prevention of obesity, heart disease, high blood pressure and mental illness.

You should incorporate these in your everyday meals , along with other important nutrients, to keep your body away from diseases.
Green leafies can be added to your meal in several ways, like boiled food, stir fried, salads and parathas.
And the best part is that it is accessible round the year.

Although almost all the green leafy vegetables are packed with nutrients required by body, these are 4 most nutritional or beneficial ones, which you shouldn’t skip:

1-Spinach

Spinach is one of the most popular and largely consumed green leafy vegetables.

Its nutrient profile is impressive with one cup (30 grams) of raw spinach providing 181% of the DV for vitamin K, 56% of the DV for vitamin A and 13% of the DV for manganese (9).
A study on the ‘neural tube defect spina bifida’ found that, one of the most preventable risk factors for this condition was a low intake of folate during the first trimester of pregnancy.
Packed with folate, the vegetable is an excellent food that one can consume during pregnancy. Folate plays an essential role in red blood cell production and the prevention of neural tube defects during pregnancy.
It can be consumed in a variety of ways such as in soups, sauces, smoothies and salads.

2- Kale

Kale is one of the healthiest veggies cultivated on the planet. It is loaded with nutrients such as vitamins(vitamin A, vitamin C and vitamin K), minerals and antioxidants.

For example, one cup (67 grams) of raw kale packs 684% of the Daily Value (DV) for vitamin K, 206% of the DV for vitamin A and 134% of the DV for vitamin C (2).
Presence of antioxidants such as lutein and beta-carotene helps reduce the risk of diseases that are caused by oxidative stress.

To reap the most benefits, the vegetable should be consumed raw, as cooking can   reduce its nutrient profile.

3-Cabbage

Cabbage is formed of clusters of thick leaves that come in green, white and purple colors.
Cabbage is a part of the Brassica family, which includes Brussels sprouts, kale and broccoli. The vegetables of this plant contain
glucosinolates, that gives them a bitter flavor.

According to some studies, it is found that the foods which contain these plant compounds may have cancer-protective properties especially against lung cancer and esophageal cancer.
Yet another health benefit of cabbage is that we can ferment it and turn it into sauerkraut. Sauerkraut provides numerous health benefits, such as improving digestion and supporting the immune system. It may even help one to lose weight.

4- Microgreens

These are immature greens which are produced from the seeds of vegetables and herbs. The size of micro greens is hardly between 1-3 inches. These are usually used to garnish dishes or as a means of decoration. But they also have many other uses. Even though they measure really small, they are full of color, taste and nutrients.

A study found that microgreens contain up to 40 times more nutrients as compared to their mature counterparts. Some of these nutrients include vitamins C, E and K.

Another advantage which it gives is that it can be cultivated in your own garden, so it can be easily made available to you.

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Aastha Kochar

Aastha Kochar

Loves spreading positivity, eating burgers and challenging own self.

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