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.
Health Benefit of Green Leaves diet
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