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.
Comments