Green leafy vegetables are perhaps the most powerful super-food in the whole world. They are also one of the commonly ignored and avoided foods. A good portion of green leafy vegetables in your daily diet can benefit your health in very many ways. You can add them to salads, make a gravy, have a green smoothie or just stuff them in your sandwich. Here are 10 benefits of eating green leafy vegetables.
1) Major source of iron and calcium
For any diet, green leafy vegetables provide a good source of iron and calcium. They are rich in beta-carotene, which can be converted into Vitamin A and improve immune function. Greens are a rich source of chlorophyll that acts as a detoxifier in the body. Chlorophyll helps the blood to transport oxygen to all the body cells. It also helps to neutralize the free elements that cause damage to the body cells. More-so, it is important to note that spinach and Swiss chard are not considered good sources of calcium because of their high content of oxalic oxide.
2) Ideal for weight management
Leafy vegetables are perfect for weight management because of they contain low calories. They are useful in reducing risks of heart disease and cancer since they are high in dietary fiber, low in fat, contain a host of phytochemicals, such as beta-carotene, lutein and beta-cryptoxanthin, and are rich in folic acid, potassium, vitamin C and magnesium.
3) Boosts bone strength
As we age, our bones tend to grow weaker. Women particularly are more likely to get ailments such as endocrine bone disease or osteoporosis. Consuming a diet rich in green leafy vegetables is essential for improving bone strength. They are a rich source of calcium which supports the bones, maintaining them healthy and dense. They also contain a large amount of Vitamin K which is vital for the production of osteocalcin. This is a protein that is crucial for improving bone density.
4) Improve brain functions
These vegetable are well known to prevent age-related cognitive decline due to their high Vitamin B9(folate) content. Vitamin B also helps to boost concentration and overall brain function. Green leafy vegetables contain a large amount of carotenoids and antioxidants which act like protectors of the brain and prevent damage from free radicals.
5) Reduces risks of stomach cancer
In a recent Swedish research, it was reported that consuming three or more servings a week of green leafy vegetables would significantly lower the risk of stomach cancer, the fourth most frequent cancer worldwide. Cauliflower, cabbage, broccoli and Brussels sprouts are rich in isothiocynates and indoles which prevent us from getting colon and other cancers. It has been reported that broccoli sprouts contain more sulforaphane, a cancer protective substance, than mature broccoli. Consumption of green leafy vegetables frequently has shown to significantly decrease the risk of skin cancer and breast cancer.
6) Preserve vision health
Green leafy vegetables especially dandelion, swiss chard, kale and mustard greens are great sources of carotenoids, zeaxanithin and lutein. They help to filter high-energy light that can lead to damage of the eyes. Zeaxanith and lutein lower the risk of cataracts, decrease discomfort by glare and increase how far you can see.
7) Boost energy
When your diet lacks the required amount of leafy greens, you will find yourself often feeling fatigued and low on energy. Reduced levels of iron in the body can lead to lack of energy. Green leafy vegetables like spinach, broccoli and kale are perfect sources of iron. They are also rich in vitamin C. It boosts your energy and heightens immunity. These vegetables also contain vitamn B5 (pantothenic acid). The vitamin B helps to convert carbs found in food to glucose that the body will use as a fuel to produce energy. B vitamins are water soluble, meaning that it cannot be stored by the body. Hence, you need to get enough every day by consuming foods rich in it.
8) Good for people with type 2 diabetes
Green leafy vegetables contain low glycemic index and high magnesium content making it suitable for people with type 2 diabetes. An increase in consumption of leafy vegetables is associated with a 9% lower risk of diabetes. Also the risk of hip-fracture in middle aged women was decreased by forty five percent for one more servings of leafy vegetables per day.
9) Lower cholesterol
Green leafy vegetables like kale and mustard greens help to lower cholesterol levels. This is possible because the liver uses cholesterol to produce bile acids that aids in digestion of fat. When bile acid mixes with the fiber of these vegetables, it gets excreted from the body. Therefore the liver has to use up more cholesterol to make bile acid and thus the levels of cholesterol reduced. In a U.S study in Nutrition Research, kale and steamed mustard greens can provide this greatly than raw.
In conclusion, if you want to enjoy good health and natural beauty ensure you include green vegetables in your diet. Having enough knowledge about the benefits of eating green leafy vegetables is important for your health. These vegetables provide a good variety of colors from bright kelly green of spinach to bluish-green of kale. They have a whole range of flavors, from bitter to sweet. Young plants normally have small, tender leaves and mild flavor. While mature leaves have tough leaves and strong flavors.
You can always have them in stir-fry's, salads, smoothies and lightly cooked vegetables. Therefore take control of your vegetables consumption to ensure you avoid health issues and other complications.
