Get More Green by Eating These Four Leafy Green Vegetables
Getting More Green
Each leafy green vegetable has many health benefits and provides fiber. If you add a little bit of green to your diet, you would notice a change in how you feel. You can eat them raw or boiled. Add this list to your must-haves on your next grocery list or stop at your local farmer’s market. I’ve included another healthy green table for you to see what’s good for you and your family. Are you ready to get greener and healthier?
Spinach Packs a Punch
Popeye Loves Spinach
A stalk of spinach is packed with folate, Vitamin A, and C. No wonder Popeye loved eating spinach from a can. After you rinse spinach, it can be cooked quickly in the water that remains, or you can eat it raw in salads. It can be found in a 50/50 mix with kale in salad bags, or add for flavor in frozen food meals, too. When the heat reduces the green's oxalates content, it becomes more nutritional as cooked spinach. It binds to calcium and frees up its dietary calcium. This vegetable is mild-flavored and can be added to soups, plenty of pasta dishes and casseroles. For more convenience, buy bags of chopped frozen spinach than the block kinds.
These cartenoids helps prevent prostate cancer and destroys those cells after it changes in the intestines, when the magnesium manages the blood pressure at healthy levels. A strong antioxidant called kaempferol prevents cancer cell formation. It can reduce ovarian cancer for women who have a high intake of spinach. If you eat the variety of leafy green spinach, your brain function loss would decrease.
Grow Mustard Greens in Your Spring Garden
Want Some Mustard With That?
Southerners love another favorite leafy green vegetable, the mustard greens. Like turnip leaves and collard greens, they have a similar nutritional profile. It comes in a variety of red and green with scalloped edged leaves. It would taste like pepper and smell like mustard during cooking. To tone down their spiciness, add an acid like lemon juice or vinegar.
With a high amount of fiber and folate, those mustard greens contain antioxidants to help remove free radicals from the body. They boost detoxification and can reduce developing cancers. It contains a small amount of glucoraphanin, while the folate plays an important part to keep the heart healthy and reduce unwanted inflammation. If you're a smoker, mustard greens are very good for you, since they reduce your chances of getting emphysema, prevent lung inflammation, and are a great source of Vitamin A, important for those people who smoke regularly. High in vitamin A and magnesium, they help your lungs to stay relaxed and avoid constriction, a good cure for asthma.
Stir Things Up With Broccoli
Hooray for Broccoli
One cup of broccoli contains high levels of potassium, magnesium, Vitamin A, and the RDA of Vitamin C, which is an antioxidant necessary for fighting free radicals. For bone health and osteoporosis prevention, it's a good source of Vitamin K with folate. Did you know that Americans eat about 6 pounds a year? For stir fries, the stalks and forests add both crunch and color. Your kids might call this "veggie trees" since they often like it best raw in vegetable platters or steamed with yogurt-based dips. The next time you make pasta, try mixing fresh broccoli during the last three minutes. Both dishes would be ready at the same time.
Broccoli can reduce the risk of stroke, heart attack, and atherosclerosis with the B6 and folate in it. One stalk contains anti-carcinogens that not only hinder the growth of breast, cervical and prostate cancers, but it also has a powerful antioxidant component to boost liver function. Lutein helps fight against heart disease and stroke. It can slow down or prevent arteries thickening in the body and age-related macular degeneration and cataracts. To further strengthen immune-defense actions, it contains trace minerals such as zinc and selenium. It can curb overeating, prevent constipation, maintain your low blood sugar, and promotion digestion when used as a diet aid since it's high in fiber.
Give Rapini a try
How about some Broccoli Rabe (Rapini)?
Rapini is a member of the turnip family, though it looks like broccoli. An uncommon sight in the U.S. produce section, it's now becoming increasingly popular. Because it's a big part of any Chinese or Italian dish, it's easily added to stir fries and pasta dishes. You can add it to an omelet, combine it in a stir fry with garlic and red peppers, or make it an ingredient to any high carb meal like pasta or lasagna. For those who are diabetic, it will reduce the insulin response to prevent hypoglycemia and hyperglycemia.
Rapini has both antioxidant-rich of Vitamins A and C, which fight dangerous free radicals that cause cell damage in your body. It also has folate, which is a B vitamin that protects birth defects and heart disease. It also has calcium, fiber, and potassium. An amino acid called homocysteine can damage the arteries that cause coronary heart disease. Those two nutrients can reduce it. If you had a daily dose of one half-cup serving, it would contain 169 micrograms of Vitamin K1, which would contain those strong anti-inflammatory nutrients of folate and Vitamin C to prevent your bones from thinning.
Which one of these vegetables would you like to try?
Middle 4 Leafy Green vegetable Table
Contains more than a dozen flavonoid compounds as cancer-fighting antioxidants and neutralize free radicals in body.
Helpful in reducing risk of certain types of cancers, such as bladder, breast, colon, lung, prostate, and ovarian cancer.
Helps maintain a healthy nervous system and optimal brain function, promotes regular muscle growth.
Contains sulfur, a specific compound that assists with detoxifying of the liver.
Excellent promoter of cardio-vascular health to prevent harmful oxidant of cholesterol, a danger to heart and arteries.
Promotes heart health by lowering cholesterol.
Helps regularate blood pressure and repairs skin damage to detoxify and repair itself. An affective antihistamine for easing discomforting of common cold.
The effectiveness of MSM reduces inflammation in arthritis patients. Two grams of fiber for every cup lowers blood cholesterol and glucose levels.
Protects brain function from premature aging and slows old age related effects on mental capabilities by preventing harmful effects of oxidation on brain.
Helps regulate and control blood pressure levels, good in prevention of certain menopausal symptoms.
Bolsters immune systems with large dose of beta-carotene. Forms retinal, the light-absorbing molecule that’s essential to both low-light and color vision.
Maintains healthy hormonal balance for both men and women and reduces yeast infections in the body and kills the yeast strain, Candida albicans, that often overgrows when we take antibiotics.
7 calories in one cup, 0.12g Fat, 0,86g Protein, 1.09g Carbs, 4.3g Fiber
15 calories in one cup, 0.1g Fat, 1.5g Protein, 1.8g Fiber, 2.7g Carbs
30 calories in one cup, 0g fat, 2g Protein and Fiber, 6g Carbs
4 calories in one cup, 0.06 of fat, 0.3g of fiber, 0.37g protein, 0.63g of carbs
Make it Your Own
This year, add some broccoli, rapini, spinach, and mustard greens to your salads and pasta dishes. In the final installment, I'll introduce the bottom group of green veggies. Bok choy, cabbage, watercress, and the lettuces, along with a couple of honorable mentions for your spring meals.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.