What Are The Benefits of Eating Green Vegetables Available in India

 

The following green vegetables might help you in many ways :

Leafy green vegetables are a significant part of a healthy diet. They’re filled with vitamins, minerals and fiber but low in calories.

Having a diet rich in leafy greens, can offer innumerable health benefits including decreased risk of obesity, heart disease and high blood pressure.

Here are some of the healthiest leafy green vegetables you could include in your regular diet.

1) Kale:

Kale is considered one of the most nutrient-rich vegetables on earth due to its many vitamins, minerals and antioxidants.

For instance, 1 cup (67 grams) of raw kale includes 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). It also contains antioxidants such as lutein and beta-carotene, which reduce the risk of diseases caused by oxidative stress.

To benefit most from all that kale has to offer, it’s best to consume raw as cooking can reduce virtue of its nutrient.

2) Microgreens:

Microgreens are the budding greens that are produced from the seeds of herbs and vegetables. They usually measure 1–3 inches.

Since the 1980s, they have often been used as a garnish or decoration, but they have many more uses.

In spite of their small size, they’re full of colour, flavor and nutrients. Besides, a study found that microgreens contain about 40 times more nutrients compared to their mature counterparts. Some of these nutrients include vitamins C, E and K.

3) Spinach:

Spinach is a widely used leafy green vegetable, and is easily used into a variety of dishes, including soups, sauces, smoothies and salads.

Its nutrient profile is effective with 1 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). It’s also filled with folate, which plays a key role in red blood cell production and the prevention of neural tube defects in pregnancy.

Alongside taking a prenatal vitamin, eating spinach is a great way to increase your folate intake during pregnancy.

4) Cabbage:

Cabbage is formed of a bunch of thick leaves that come in green, white and purple colors. It belongs to the Brassica family, along with Brussels sprouts, kale and broccoli. Vegetables from this plant family contain glucosinolates that give them a bitter flavor.

Animal studies have found that foods that contain these plant compounds may have cancer-protective properties, especially against lung and oesophageal cancer. Another benefit of cabbage is that it can be fermented and turned into sauerkraut, which provides numerous health benefits, such as improving your digestion and supporting your immune system. It may help in weight loss too.

5) Beet Greens:

Since the Middle Ages, beets have been claimed to be beneficial for health. They have an amazing nutrient profile. Although beets are commonly used in dishes, the leaves are often ignored.

This is sad, considering that they’re edible and rich in potassium, calcium, riboflavin, fiber and vitamins A and K. Just 1 cup (144 grams) of cooked beet greens contains 220% of the DV for vitamin A, 37% of the DV for potassium and 17% of the DV for fiber.

They also contain the antioxidants beta-carotene and lutein, which may reduce the risk of eye disorders, such as macular degeneration and cataracts.

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