Monday, March 9, 2015

Health Benefit of Green Leaves diet

The Leaves and Health: Benefit of Green Leaves diet


Dark green leafy vegetables are good sources of many vitamins (such as vitamins A, C, and K and folate) and minerals (such as iron and calcium). They’re also great sources of fiber. Research studies suggest that the nutrients found in dark green leafy vegetables may prevent certain types of cancers and promote heart health. It’s recommended that teens eat at least 3 cups of dark green vegetables per week, or about ½ a cup every day

Contents of green leaves


Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or on sandwiches, or added to stir-fry, soups, and pasta sauces.
Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw, steamed, sautéed, or added to a casserole or soup.
Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!
Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.
Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.
Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.
Romaine Lettuce is a nutrient-rich lettuce that is high is vitamins A, C, and K, and folate. It’s best when eaten raw in salads, sandwiches or wraps.
Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed. Try adding spinach to an omelet.
Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium, and iron. It’s best stir-fried, added to sauces, or eaten raw in salads.

Quick and Easy Green Leaves Recipe Ideas

Dark green vegetables are very tasty and easy to add to your daily meals. Look for them at your local grocery store and try some of these recipes!
·         Make a salad: Leafy greens such as romaine lettuce, spinach and arugula taste great when mixed in a salad with different kinds of veggies, such as tomatoes, cucumbers, carrots, and lettuce.
·         Wrap it up: Make a wrap with tuna, chicken, or turkey and add romaine lettuce, spinach, arugula, and other veggies for some extra flavor.
·         Add to a soup: Try mixing leafy greens such as collard greens, kale or mustard greens into your favorite soup.
·         Stir-fry: Add chopped leafy greens or broccoli to your stir-fry. Chicken or tofu stir-fried with olive or canola oil and your favorite dark green vegetable is delicious!
·         Add to an omelet: Try adding in steamed broccoli and/or spinach to an egg-white omelet for a vitamin and iron rich meal.
·         Add to smoothies: Mixing vegetables into your smoothies will make it a nutritional powerhouse. Try spinach, avocado, or kale for some added flavor and nutrients!
·         Steam it: Try steaming collard greens, kale, or spinach. Add water to a pot and place a steamer with the vegetables into it. Next, bring the water to a simmer, cover with a lid, and wait a few minutes until your vegetables are slightly soft. You can also steam vegetables in the microwave!

Fiber Content for Dark Leafy Greens

1/2 Cup Serving
Fiber
Arugula
0.2 grams
Chicory
0.6 grams
Collard Greens
0.7 grams
Dandelion Greens
1 grams
Kale
0.6 grams
Mustard Greens
0.9 grams
Spinach
0.3 grams
Swiss Chard
0.3 grams

Health Benefit Of Leafy Food


Stay young

As well as playing a key role in helping blood to clot, vitamin K is critical in preventing certain age-related conditions. Researchers in California found inadequate K can lead to cardiovascular disease, bone fragility, and arterial and kidney calcification. A one-cup (250-mL) raw serving of any of the leafy greens here has at least your daily requirement of K, with kale providing more than six times your needs, dandelion greens five times and Swiss chard about three and a half times.

Lower cholesterol

Mustard greens and kale help lower cholesterol. Here’s how: The liver uses cholesterol to make bile acids, which aid in fat digestion. When bile acid binds with the fibre of these greens, it gets excreted from the body—which means the liver has to use up more cholesterol to make new bile acid and, voilà, cholesterol levels are reduced. According to a U.S. study in Nutrition Research, steamed mustard greens and kale do this to a greater extent than raw

Preserve vision health

Leafy greens—in particular kale, dandelion, mustard greens and Swiss chard—are good sources of carotenoids lutein and zeaxanthin, which help filter high-energy light that may cause eye damage. Lutein and zeaxanthin reduce discomfort caused by glare, decrease the risk of cataracts and increase how far you can see.

Help fuel your body

A one-cup serving of raw escarole provides 1/10 of your daily needs for vitamin B5 (pantothenic acid). The B vitamins help convert the carbs in food to glucose that the body can use as a fuel to produce energy. B vitamins are water soluble, which means the body doesn’t store them, so you need to get enough each day.

Boost bone health

The slightly bitter taste of many leafy greens is a good sign: It reflects their high levels of calcium. It’s unlikely you’d be able to eat enough greens in one day to get the 1,000 mg of calcium recommended daily for women ages 31-50, but they can help you get there: A ½-cup serving of dandelion greens contains 78 mg calcium; mustard greens have 55 mg; Swiss chard has 54 mg; and kale has 49 mg.

Prevent colon cancer

Kale and mustard greens are part of the nutrient-rich Brassica family, which also includes broccoli and cabbage. A study in the Journal of the American Dietetic Association in 2011 linked a higher intake of these vegetables with a decreased risk of cancer in the ascending section of the colon. In Canada, one in 15 women and one in 14 men are expected to develop colorectal cancer.

About the Author

Prejeesh Sreedharan

Author & Editor

I am a Biotechnologist very much interested in #SciTech (Science And Technology). I closely follow the developments in medical science and life science. I am also very enthusiast in the world of electronics, information technology and robotics. I always looks for ways to make complicated things simpler. And I always believes simplest thing is the most complicated ones.

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