Leafy green vegetables form the most essential part of a healthy diet. They are a great source of vitamins, fiber, and minerals.
The consumption of leafy greens is very advantageous for human health. Further, they resist a lot of severe diseases. Such as obesity, high blood pressure, and heart diseases.
This article explains the 7 most beneficial vegetables. So you should include them in your regular diet:
It is a nutrient-dense vegetable because of minerals, antioxidants, and vitamins. For example, just 67g of raw kale contains 684% of the daily value for vitamin K. It is also a great source of vitamin A and C.
Further, it carries antioxidants such as beta-carotene. So it is very helpful to reduce oxidative stress. If you want to get maximum benefits, you should consume it raw. Cooking kale decreases its nutrients.
2. Collard Greens
These are loose-leaf greens with thick leaves. The taste of this vegetable is slightly bitter. The texture of collard greens is quite similar to kale and cabbage.
They are packed with calcium, vitamin A, C, and B9. In addition, they also contain vitamin K. Just 190g of cooked collard greens contains 1045% of Vitamin K for daily value.
Spinach is the most popular leafy green vegetable. You can find it in a variety of dishes such as smoothies, soups, and salads.
It is a great source of vitamin K and A. For example, 30g of raw spinach contains 181% and 56 % of Vitamin K and A for daily value respectively. It also contains folate that is a great source to produce red blood cells.
This vegetable comes in different colors such as white, green and purple. It belongs to the Brussels family similar to kale.
Different studies show that it contains different compounds with cancer-protective properties. Further, this vegetable is very helpful for the digestive and immune system. It is also very helpful for weight loss.
It is an aquatic plant belongs to the Brassicaceae family. This plant has healing properties. Due to this property, it has been used in herbal medicine for so long. However, researches don’t confirm this usage.
Test-tube studies show that it is beneficial in targeting cancer stem cells. As a result, it impairs cancer cell reproduction.
6. Romaine Lettuce
It is another remarkable leafy vegetable having dark leaves and a firm center rib. Romaine lettuce is a great source of vitamins and minerals. For example, 47 grams of this veggie contains 82% and 60% of the daily values vitamin A and K. This vegetable has a high potential in reducing the risk of heart disease.
7. Swiss Chard
It has dark-green leaves. Leaves of Swiss Chard contain a thick stalk in yellow, green, yellow, white or red color. It is a rich source of vitamins A, C, and K.
This vegetable is very helpful for controlling sugar. Many people throw away the stems of this amazing veggie. The stem is crunchy and filled with nutrients. So don’t waste it.
The Bottom Line
As you can see that the leafy green vegetables are a great source of different vitamins and minerals. So you can add these ingredients into your daily diet easily. Further, it is a great variety of foods. Therefore, you can change your taste regularly.