Green leafy vegetables are now considered to be one of the most important parts of our everyday healthy diet, as these vegetables are rich in vitamins, minerals, and fibre but, low in the number of calories. Some of these vegetables also contain nutrients more in amount than other substances such as milk and meat.
Due to increasing in everyday pollution, the need for consuming leafy green vegetables is increasing day by day, and their intake is extremely valuable. Regular consumption of these vegetables would result in the reduction of obesity, heart diseases, high blood pressure mental decline, and various other health issues.
Here, we are going to present you with a list of healthiest leafy green vegetables along with their health benefits that you need to add in your diet.
What Are Green Leafy Vegetables?
Microgreens are one of the early grown vegetables and are harvested right after 10 to 15 days of their plantation. They grow up to 3 inches roughly. Microgreens are often divided into different kind of species depending upon different flavour and texture.
In general, microgreens comprise six times more vitamins, minerals, and antioxidants as compared to other counter plants. Microgreens are normally used in making a salad, sandwiches, soup, and several baking items.
Spinach is famous for having one of the most foliage regarding other green vegetables. Spinach is also very much rich in vitamins, minerals, and especially phytonutrients. Spinach provides several health benefits to a human body which includes improved eyesight, enhanced concentration, and heightened cognition.
Spinach is also effective in boosting metabolism, better liver functioning, maintaining blood pressure, and weight loss. Spinach attracts people towards itself due to its unique taste.
People usually consume spinach in raw forms such as salads, smoothie, juice or include it in past, lasagna, soup, and many other dishes.
While talking about nutrient-dense vegetables, kale is considered one of the most popular vegetables. Kale is also very much rich in vitamins, minerals, and other antioxidants such as lutein and beta-carotene.
Kale contains more iron than its respective amount of beef, more omega-3 fatty acids than oil, and more calcium than milk. This makes kale one of the best super green food available. The antioxidants present in kale can help in the reduction of diseases caused by oxidative stress.
However, people find it difficult to consume due to its bitter flavour. Whereas, eating kale in raw form is more nutritious than cooking it.
Broccoli is like a mini tree dreaded at your dinner table. These tree-like green vegetables are an excellent source of vitamins (A, C, E, K), proteins, and calcium.
Broccoli is a cure to many health issues like obesity, diabetes, cancer, heart disease, and many other chronic illnesses. People often include broccoli in their salad, soup, and fish.
Artichoke is the most famous and widely available vegetable, and a good source of fiber, vitamins, and iron. It also several types of antioxidants that are responsible for detoxing human bodies, defying ageing, and reduce in breast cancers.
Artichoke is also available in the dehydrated form in the market, and you can simply boil, bake or stir fry them to eat or infuse in your cup of tea.
Asparagus is a common vegetable with one of the most versatile tastes. Asparagus mostly included several vitamins, fiber, foliate, and chromium to maintain your blood sugar level. Asparagus also helps in detoxing your body, urination, and regulating your blood.
You can easily bake, roast, or chunk these asparagus sticks in your soup or salad for a unique taste.
Cabbage belongs to the brassica family and is formed of the clusters of leaves around the stem. It usually comes in different colors, such as green, white, and purple.
Cabbage withholds a bitter flavor due to the presence of glycosylates in its leaves. Cabbage also incorporates some cancer-protective properties such as lung cancer and esophageal cancer.
Collard greens are formed of loose-leaf greens having thick leaves and slightly bitter in taste. Collard greens are quite similar in texture to kale and cabbage.
Collard greens are rich in nutrients and contain vitamin A, B9, and C. Furthermore, it is also a wide source of providing vitamin K, which it plays an important role in blood clotting and improves bone health.
Like other green leafy vegetables, green beans are also very much nutritious, and a source of common vitamins which includes vitamin A, C, B, K and also consists of protein, folic acids, and minerals. Green beans are quite famous for having lectin and phytates in them.
You can easily cut, slice, or blanch them to add green beans to your food and stir fry, bake or steam your dish to nourish the taste of natural sweetness.
Parsley is an essential source of vitamins A, C, and K, along with other nutrients such as iron and folate. You can simply chop the parsley and add it to your food as a salad dressing to enhance the taste of your food, or you can also combine them with grains and other vegetables to make new dishes such as quinoa.
Beets play a vital role in maintaining human health. Beet greens are very much edible and are rich in many nutrients which include potassium, calcium, riboflavin, fibre, vitamins A and K, and some other antioxidants such as beta-carotene and lutein as well.
These antioxidants are essential for lowering the risks of eye diseases (macular degeneration and cataracts).
You can add beet greens to your salad, soup, sautéed, and can also eat it as a side dish.
Romaine lettuce is also a leafy vegetable comprises of dark, sturdy leaf clustered along with a firm centered rib. It contains a crunchy texture, just like lettuce which makes it very much famous for making salads.
Romaine lettuce is quite a good source of several vitamins such as ass vitamin A, and K. studies show that romaine lettuce can improve blood lipid levels and reduce the risk of heart attack for a particular time.
Swiss chard is composed of dark-green leaves with a thick stack, usually available in different colours such as red, white, yellow, or green. It is most commonly used in the making if Mediterranean dishes and is similar to beet and spinach.
Swiss chard incorporates many rich minerals and nutrients such as potassium, manganese, and vitamins A, C, and K. due to the presence of syringic acid; swiss chard withholds a unique taste among its family. The syringic acid present helps in controlling aid blood sugar.
You can add swiss chards to a variety of dishes such as soups, tacos, and casseroles.
One of the highly enriched leafy vegetables containing more foliate than a banana, more iron than spinach, more vitamin C than an orange and more calcium than milk is leafy watercress.
This vegetable comprises of phytonutrient, essential for fighting against cancer. It also contains many other minerals, including magnesium, phosphorus, and fiber important for bone supporting, healthy pregnancy, and reduces stress.
The green leafy vegetables are a source of minerals and very powerful nutrients. Adding them to your diet is beneficial for your health.
In general, almost all of the green leafy vegetables can easily be incorporated into your daily meals such as salads and soups in different ways and different dishes.
Make sure to gain the maximum health benefits of leafy green vegetables and add a variety of these vegetables into your diet.