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.
Eating green leafy vegetables may significantly reduce your risk of developing early stage age-related macular degeneration, researchers at Australia’s Westmead Institute for Medical Research have found.
The study found that people who consumed between 100 and 142 milligrams of vegetable nitrates — found mostly in green leafy vegetables and beetroot — each day lowered their risk of developing the disease by 35 percent compared to those who consume less than 69 milligrams of such nitrates daily.
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
Signs of aging
Heart diseases and high cholesterol
To get the most from your green leafy vegetables, Passerrello says most adults should aim for eating about 2 to 3 cups of the food each day.
One good method of making sure you get enough dietary nitrates and other nutrients is to consume fruits and vegetables with a variety of colors.
“Vary your veggies,” she says. “Aim to eat the rainbow daily, or at least weekly.”
Eating greens along with a good source of fat can help your body absorb the fat-soluble vitamins in the vegetable. For example, you could use canola oil when sautéing, peanut butter in a smoothie or an olive-oil-based salad dressing, Passerrello says.
Meanwhile, eating a serving of citrus fruit can help your body absorb the iron in green leafy vegetables.
The U.S. Department of Agriculture cites other health benefits of eating these vegetables, including:
Blockage of the early stages of cancer, thanks to large amounts of carotenoids-antioxidants that protect cells
Promotion of heart health and prevention of birth defects, thanks to the presence of the B vitamin folate
Protection against osteoporosis and inflammatory disease, thanks to the presence of vitamin K
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.