Green vegetables- get more greens in!


You’ve probably heard most of your life how important it is to eat your vegetables. Vegetables are some of the healthiest foods you can eat and each vegetable provides us with different vital nutrients. Green vegetables are some of the commonly consumed vegetables around the world. Green vegetables are a blessing for a safe and healthier life and have been in use for centuries. They are considered as an essential part of the diet to meet the daily nutrient requirements.Eating green vegetables keep both bodies and mind healthy Doctors advise us to eat green vegetables. Green Veggies Support Optimal Brain Function. Green Vegetables Support Bone Health. Greens Support Healthy Aging and Green Veggies Help Regulate Blood Glucose Levels. A recent study has also confirmed that people who eat two servings of green vegetables are blessed with better cognitive functions and motor abilities. Beta carotene and folate help the nervous system to function better. In addition to potassium, leafy greens are also rich in folate and fiber. Fiber keeps cholesterol levels in check and protects the body against stroke and reduces the risk of a heart attack. Another premium green vegetable benefit is that it is rich in flavonoids and carotenoids. These compounds help the body to develop immunity against cancerous compounds. Fortunately, many leafy greens can be found year-round, and they can easily be incorporated into your meals. They’re also filling, flavorful, and perfect for a variety of dishes, such as salads, soups, smoothies, and sandwiches. Eating a diet rich in  greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure. These nutrients support different systems within your body, notably playing roles in energy production, cell function and preventing chronic disease. The general rule of thumb is that darker green vegetables contain more nutrients than lighter-colored vegetables. Therefore, try to add more green vegetables to your food. They lead to reduced bloating, help the immune system to fight against bacteria and promise good ovarian health in women. For the best health outcomes, try to consume a variety of vegetables to take advantage of their unique health benefits. These veggies are chock-full of antioxidants, essential vitamins, and nutrients that boost skin health and keep it glowing.

 

The Nutritional Value of Green Vegetables

It’s no secret that vegetables — which are loaded with fiber, vitamins, minerals. greens vegetables are low in calories. Green vegetables are rich in folate, and vitamin K.  They are also often rich in Vitamin A, B6,  calcium, magnesium, potassium, iron and antioxidants  as well as vitamin C and E, beta carotene, lutein and zeaxanthin are some of the prominent nutrients in leafy greens. All these compounds help to keep eye health intact. greens vegetables are low in calories.

Here are some common categories of green vegetables that you’ll want to include in your diet. These are the most documented food options that are highly advertised as nutritious and full of minerals. Let us dig deep on the various green vegetable’s benefits.

Mint

Mint, scientifically known as Mentha, is highly aromatic and freshening. Mint leaves contain the highest amount of antioxidants. Mint leaves are rich in vitamins A and C, iron, potassium, and fiber but low in calories. So, it’s a given that they are used in herbal medicines. Mint leaves improve the liver function. Mint leaves can help you get that smooth and shiny skin and maintain it as well. The nutrients in peppermint leaves help tone the skin, minimize pores, reduce swelling, and restore skin elasticity. Due to a healthy combination of vitamins, minerals, and antioxidants, peppermint leaves promote hair health.Having mint & lemon tea relives headaches, nausea, diarrhea and vomiting. Mint has a high content of salicylic acid that helps prevent skin blemishes, pimples and get rid of blackheads. Mint leaves are very popular in aromatherapy.

Cucumber

Eating cucumbers with peel provides the maximum amount of nutrients. Cucumbers contain 96% per cent of water. The high water and low-calorie content of cucumbers help in reducing weight. They are ideal for detoxification and preventing dehydration. Cucumbers are rich in phytonutrients and vitamin K. They are also a very good source of pantothenic acid and Molybdenum. They also contain copper, potassium, manganese, vitamin C, phosphorus, magnesium, and vitamin B1. Keeping cucumber slices on the eyes for about 10 minutes relaxes our eyes and reduces puffiness around the eyes. Cucumbers are great beauty enhancers. Cucumbers contain silica which is excellent for hair and nail care.Cucumber water is good for Your SKIN whitening.

Spring onion

Spring onions are commonly known as scallion or green onion. They are loaded with essential nutrients like Vitamins A, C, B2 or thymine, copper, phosphorus, magnesium, and potassium. Spring onions are an essential part of Chinese cooking and they come in various colors like white, red and yellow. The best part about this vegetable is that it is low in calories and can be cooked or eaten raw. They are loaded with vitamin C and vitamin A, which help in improving the strength of immune system and protect us from infections. Spring onion increases body’s ability to produce insulin and thus help in preventing diabetes. They are known for their antibacterial and antiviral properties that fight against viral infections.

Lettuce (Lactuva sativa)

This green vegetable is an excellent source of essential nutrients and antioxidants. It is often used in salads, sandwiches, soups, and wraps. One of the most important lettuce nutrition facts is that it is a rich source of vitamins K and A and possesses numerous impressive health benefits. Lettuce may help in controlling inflammation, reducing body weight, promoting brain health, and reducing the risk of cardiovascular diseases. Lettuce is also known as a pain-safe food. Lettuce contains zeaxanthin, an antioxidant that boosts vision health. Lettuce may detox your system and promote skin health. Lettuce is a source of vitamin K, which helps strengthen bones. 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.

Green peas

Peas are sweet, starchy vegetable. which means they have more carbs and calories than non-starchy veggies and may affect blood sugar levels when eaten in large amounts. Green peas are incredibly nutritious. Just 1 cup (160 grams) contains 9 grams of fiber, 9 grams of protein, and vitamins A, C, and K, as well as riboflavin, thiamine, niacin, and folate . Peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements. Peas are rich in saponins, a group of plant compounds known for their anticancer effects. some research suggests saponins may reduce tumor growth and cause cancer cell death.Fresh peas help support your immune system.

Spinach

Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants. A steady consumption of spinach is highly recommended, especially during pregnancy. It is one of the most recommended leafy green vegetables. It is also loaded with folate and thus is highly important for women’s health. Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies, and salads. Its nutrient profile is impressive with one cup (30 grams) of raw spinach providing 181% of the DV for vitamin K, 56% of the DV for vitamin A and 13% of the DV for manganese .It’s also packed with folate, which plays a key role in red blood cell production . Leafy greens have a powerful antioxidant called glutathione, which can help keep your liver working right.

 

Cabbage

Another green vegetable that is highly versatile and is used in several food options from burgers to salads is cabbage. Cabbage is formed of clusters of thick leaves that come in green, white, and purple colors. cabbage is a rich source of vitamins A, C, and K. It is also a good source of folate and a decent source of calcium and potassium. Another benefit of cabbage is that it can be fermented and turned into sauerkraut, which provides numerous health benefits, such as improving your digestion and supporting your immune system. It may even aid weight loss.

Eating plenty of vegetables may be one of the simplest ways to improve health and well-being. Enjoy them as part of a balanced diet.

 

get more greens in! is a great way to vary your nutrient intake.

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