Amazing Green Vegetables

Green vegetables

We have been made to eat green vegetables by our elders since childhood. We are told they are beneficial for us. We were told that vegetables are an amazing source of nutrients and fibre. This information is passed to the generations onward. Many inquisitive kids always asked their parents about this staunch belief in veggies. But it is not just belief but fact based on science. Let’s go through the amazing world of green vegetables and find out more about them.

Although green vegetables are packed with vitamins, minerals and fibres, they are low in calories too. Making them part of our diet can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure, mental illnesses and cancer.

Popular green vegetables

Nature has gifted us with a wide range of green leafy vegetables like kale, spinach, mustard greens, broccoli, cabbage, coriander leaves, fenugreek leaves, moringa leaves, amaranth leaves, etc. They are available for consumption in various forms. You can relish the different flavours of these leafy vegetables as they can be consumed in different ways. Some of the popular green vegetables are:

Spinach

The most powerful health benefit of spinach also called ‘palak’ is that it helps stabilise your blood glucose levels, helps in reducing your risk of developing cancer and is good for bone health. One vegetable with so many health benefits is amazing and so are its uses for the human body. Adding this green to your healthy diet will benefit your health in multiple ways.

Spinach helps in controlling diabetes. It has a low glycemic index (GI), thus it does not cause a spike in your blood sugar levels. Spinach also has a high source of antioxidants zeaxanthin and carotenoids that can flush out the free radicals from your body. These free radicals make your body prone to many diseases including cancer and as a result, spinach is said to prevent cancer. 

Lettuce

Lettuce is most often used for salads, although it is also seen in other kinds of food, such as soups, sandwiches and wraps. In fact, lettuce is a source of vitamin K, which helps strengthen bones. Water makes up over 95% of raw lettuce so it is zero calorie vegetable and helps in weight management. Lettuce is a source of vitamin A, which plays a role in eye health. Extracts of multiple lettuce types have also been shown to promote sleep.

Broccoli

Broccoli is a nutrient-rich vegetable that may enhance your health in many ways. It helps in your health management by controlling blood sugar levels, boosting immunity and promoting heart health. However, keep in mind that good health doesn't come from any single food. Your diet needs to be balanced and must be physically active.

Broccoli is a cruciferous vegetable. One to two servings of broccoli per week is required as part of a healthy diet. It helps to normalize bowel movements, lower cholesterol levels, control blood sugar and aid in achieving a healthy weight. Broccoli is known as a superfood. It is low in calories but contains a wealth of nutrients and antioxidants that support many aspects of human health.

Fenugreek

Fenugreek or methi leaves are used to treat indigestion, gastritis and constipation. In addition, it is effective in managing cholesterol, liver disorders, and reproductive disorders. It also helps in bone, skin and hair health.  

Fenugreek leaves help with blood sugar and raw fenugreek leaves have a low glycaemic index too. The main ingredients that help in maintaining blood sugar levels are phytochemical components and essential nutrients such as trigonelline, yamogenin, chlorine, calcium, copper, potassium, manganese, iron, zinc, and magnesium.

One cup of methi contains 13 calories so it is a good low-calorie food. It is enriched with antioxidants like vitamin C and beta carotene and helps the body’s immune system to fight illness.

 Fenugreek leaves contain vitamin K which is good for bone metabolism. Bone metabolism involves the continuous removal of old bone cells and the generation of new bone cells. Vitamin K prevents the loss of bone density and stops the onset of osteoporosis.

 

Green beans

Green beans are high in vitamin K. They also contain calcium which is important for maintaining strong, healthy bones and reducing your risk of fractures. It is a great source of folate and B vitamin, which is important for reducing depression.

Green beans are potent sources of vitamin A, vitamin C, and vitamin K. They are also great sources of fibre and folic acid. Green beans are full of antioxidants to reduce illness and cell damage, including vitamin C.

Beans are one of the healthiest foods you can consume, they are specifically great for belly fat loss as they are rich in soluble fibre, which fights inflammation that cause belly fat accumulation.

Coriander

Coriander leaves are full of vitamin K, which plays an important role in helping your blood clot. Vitamin K also helps your bones repair themselves, helping prevent problems like osteoporosis. Additionally, evidence points to vitamin K helping lower your risk of heart disease.

Coriander is full of antioxidants which are important for fighting free radicals in your body. Free radicals are loose oxygen molecules that can damage your cells, potentially causing cancer, heart disease, and more. The antioxidants in coriander help remove free radicals from your body, reducing your risk of certain cancers and even decreasing signs of ageing.

Moringa

Moringa or “sahjan” leaves are rich in vitamins A, C, B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 and Folate. These leaves have 7 times more vitamin C than oranges and 15 times more potassium than bananas. It also has calcium, protein, iron, and amino acids, which help your body heal and build muscle.

 It's also packed with antioxidants, substances that can protect cells from damage and may boost your immune system. They are also rich in magnesium, iron, calcium, phosphorus, and zinc. Moringa leaves control cholesterol level, lowers blood sugar, protects the liver and are full of antioxidants.

Mustard

Mustard greens or “sarson” support liver health due to their anti-inflammatory effects and because they're high in plant chlorophyll, which is beneficial for detoxification. Frequent consumption of vegetables from the Brassica family helps stimulate the immune system, prevents oxidative stress, and induces detoxification enzymes. As a result, they can help boost the immune system, maintain eyesight, enhance bone density, improve heart health, and potentially fight cancer. They also possess a distinct ability to neutralize heavy metals, chemicals and pesticides that are in your body.

Collards

Collard greens or “haak” frequently grown in Jammu and Kashmir are an excellent source of vitamins. Collards contain vitamin A, vitamin C, and calcium, a rich source of vitamin K, and a good source of iron, vitamin B-6, and magnesium.

 Because of their sulfur-containing compounds, collard greens are natural liver cleansers. The vitamin C in collard greens has antioxidant properties that help fight damage to the body. Collard greens cover up to 100 per cent of the daily recommended value of vitamin K.

Regular consumption of collard greens can be beneficial in fighting off diseases, such as osteoarthritis and rheumatoid arthritis. Collard greens are a good source of iron because they contain 0.5mg of iron per 100g. The folate present in collard greens helps the body absorb iron and build more red blood cells.

The benefits of green vegetables

Low in calories

One of the biggest benefits of consuming leafy green vegetables is that they are extremely low in calories. Green vegetables are dense in nutrients. That is why they are preferred in a weight loss diet.

Green vegetables are a brilliant source of natural fibre. They help in digestion and slow the rate at which your body absorbs sugar. This prevents the sharp rise in blood glucose. Spinach and other leafy green vegetables like kale, lettuce, etc. are great for burning belly fat and are very nutritious as well. 

Good source of Macronutrient

Green vegetables are important sources of many nutrients, including potassium, dietary fibre, folate, vitamin A, and vitamin C. While leafy green vegetables are a popular source of vitamins and minerals (micronutrients), many of them even have sufficient quantities of macronutrients as well. Some leafy green vegetables have complex carbohydrates, fibre, protein, and even minute traces of fat. For example, spinach being a classic dark green leafy vegetable provides 1 g of carbohydrate and 1 g of protein in each cup of serving.

Disease prevention

Leafy green vegetables are full of vitamins and minerals that are needed to boost the immune system. A diet rich in vegetables and fruits can lower blood pressure and reduce the risk of heart disease and stroke. They also prevent some types of cancer and lower the risk of eye and digestive problems. Green vegetables positively affect blood sugar, which can help keep appetite in check. They maintain a healthy body and prevent certain diseases as well for example, mineral deficiencies like iron deficiency (anaemia), poor eyesight, weight troubles, signs of ageing, poor immunity, constipation, blood clotting, folate deficiency, weak bones, cancer, heart diseases, and high cholesterol.

Great source of vitamin K

Leafy green vegetables are added to a weight loss diet because they contain a nutrient known as Vitamin K. This fat-soluble vitamin is extremely helpful in stimulating weight loss. Moreover, recent research also suggests that Vitamin K can help reduce inflammation, help combat diabetes, helps reduce plaque formation in the arteries, and can even help delay the onset of bone ailments like osteoporosis. Vitamin K is an essential nutrient that helps your blood clot and your bones grow the way they should.

The high levels of vitamin K, Magnesium, and calcium in leafy greens produce osteocalcin, the bone-building component. Middle-aged women who eat over one serving of greens per day will lower their risk of hip fracture by 45%.

Protect eyes

Children who consume inadequate amounts of Vitamin A have a higher risk of going blind. Carotenoids (lutein and zeaxanthin) found in leafy greens are concentrated in the macular region of the retina and the lenses of the eye. A diet dominant in leafy greens protects the eyes from needing eyeglasses in kids.

 

Micronutrients

Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many B vitamins. These vegetables also contain an abundance of carotenoids-antioxidants that protect cells and play roles in blocking the early stages of cancer.-

Green leafy vegetables are best known for being rich sources of micronutrients and this is one of the reasons most people do not add them sufficiently to their daily diet. Although micronutrients may be required in lower quantities in the body, they play a major part in helping boost the immune system and several other functions of the body. Green leafy vegetables contain essential micronutrients like beta-carotene, lutein, and zeaxanthin. These can help prevent damage to the cells of your body and even enhance your eyesight.