Right from the ancient days, leafy greens have been an important portion of the daily diet. Being power-packed with a variety of vitamins and minerals makes them a mandatory addition to every healthy diet plan. The fat and sugar content of green leafy vegetables is minimal, which also makes them fit for a weight loss diet.
They also protect your body by strengthening the immune system, slowing down signs of aging, and preventing heart diseases, high blood pressure, and cancers.
Know your Leafy Greens
Want to add green leaves to your diet, but all that comes to your mind is spinach? Well, a wide range of green leafy vegetables like kale, mustard greens, cabbage, coriander leaves, fenugreek leaves, moringa leaves, amaranth leaves, etc. are available for consumption in various forms. So you can relish different flavors of these leaves and microgreens by incorporating them in different dishes as per your taste and choice.
Nutritional Content of Green Leafy Veggies
- Packed with Vitamins– All leafy greens have an abundant store of nature’s vitamins. However, kale, spinach, moringa, and cabbage are known for their superior vitamin content. You get a good amount of vitamin A, vitamin K, vitamin E, vitamin C, beta-carotene, folate, vitamin B1, B2, B3, B5 and, B6 from these vegetables.
- High mineral content– Minerals like iron, magnesium, potassium, zinc, calcium, phosphorus, and sodium can be added naturally to your diet by eating green leafy veggies. They help to maintain the daily requirement and overcome the deficiency of dietary minerals by providing an adequate amount of minerals in every bite.
- Rich in dietary fibers– Green leaves have good fiber content which makes you feel satisfied after you consume them. Fiber also provides various other health benefits.
- Low-fat content– These leafy greens save you from consuming fats and lipids as they have nearly zero fat content.
Health Benefits of Green Leafy Vegetables
These veggies should be a compulsory part of your routine diet. They play an important role by helping you to recover from certain health conditions and illnesses as mentioned below-
- Mineral deficiencies like iron deficiency- anemia
- Poor eyesight
- Weight troubles
- Signs of aging
- Poor immunity
- Blood clotting
- Folate deficiency
- Weak bones
- Heart diseases and high cholesterol
Apart from these, green leafy vegetables are highly effective and beneficial for healthy skin and hair.
Cooked v/s Uncooked Greens
There has been a lot of discussion and research on the change in the nutritional makeup of leafy vegetables after cooking. Studies suggest that there is a considerable loss in the number of vitamins and minerals after cooking. If you want to utilize the maximum amount of nutrients from these veggies you should eat them uncooked. Many people love to consume these greens in the form of salads, green smoothies, and juices, as they not only provide you with abundant nutrition but also save you from the additional oil and spices added to your greens while cooking. This makes a good anti-inflammatory diet.
Ask your doctor
- If you suffer from kidney or any other oxalate stone, you should avoid too much spinach as it contains a high amount of oxalate.
- If you are on anticoagulants or blood thinners, consult your doctor regarding the consumption of leafy greens as they contain a high amount of Vitamin K which aids in blood clotting.
Green leafy veggies make an important component of a balanced diet. Eat them as you like -Chop them in your salads, add them to your smoothies, stuff them in your wraps and sandwiches or cook them with your favorite flavors, but don’t forget to consume them in some or the other way daily to keep your body healthy and glowing.
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