Did you eat your veggies today? No, well, you are now an adult who wants to achieve health goals and now that every other certified nutritionist is telling you to eat green leafy vegetables you regret not listening to your mother when you were young. Right? In this article, we will talk about the health benefits of green leafy vegetables and more.
First, let’s talk about why green leafy vegetables are important for our health.
Health benefits of green leafy vegetables
Eating green leafy vegetables is crucial for our health because of the nutrients it provide that improve our overall health.
Green leafy vegetables are nutrient-rich:
Vegetables have essential nutrients that your body needs for growth and development and for essential bodily functions. It includes vitamins and minerals that provide multiple benefits to the human body. green leafy vegetables are rich in vitamins like:
Vitamin A: A vitamin is good for maintaining healthy vision, skin, and immune function. Spinach and kale are good sources of vitamin A.
Vitamin C: it is important for the growth and repair of tissues, absorption of iron, and immune system function. Vitamin C also acts as an antioxidant. Citrus fruits are excellent sources of vitamin C.
Vitamin K: Kale spinach and shards are good sources of vitamin K, which is necessary for blood clotting and bone health.
Folate: folate is necessary, especially during pregnancy. Eat foods during pregnancy that are rich in folate because it is important for fetal development. Along with that, folate is also required for DNA synthesis and repair.
Green leafy vegetables are rich in minerals like:
Iron: consuming foods with iron content is necessary because iron is essential for blood production and transporting oxygen in the body. Foods like spinach have non-heme iron which should be consumed along with vitamin C-rich foods because it is absorbed better.
Calcium: calcium is necessary for strong bones and teeth. It also supports muscle function and improves nerve signaling. Dairy products are rich in calcium.
Magnesium: Magnesium is crucial for the body because it is involved in over 300 biochemical reactions in the body. It helps in creating energy, muscle movements, and regulating the nervous system.
Potassium: potassium is necessary to balance and regulate fluid, muscle contractions, and nerve signals.
Green leafy vegetables have antioxidant content:
Green leafy vegetables have antioxidants that protect cells from damage caused by free radicals. You can find antioxidants like:
Beta-carotene: it is converted into vitamin A in the body. It helps to maintain healthy skin, boosts the immune system, and improves eye health by supporting good vision.
Lutein and zeaxanthin: again, useful for eye health, these two components help to protect the eyes from harmful high-energy light waves like UV rays. Lutein and zeaxanthin are accumulated in the retina.
Flavonoids and polyphenols: flavonoids and polyphenols are present in many leafy green vegetables which help to reduce inflammation in the body. Reduced inflammation lowers the risk of developing chronic diseases like heart disease and cancer.
Green leafy vegetables are good for digestive health:
Green leafy vegetables have high fiber content and which helps to regulate bowel movement by adding bulk to the stool. This helps to prevent constipation; hence supporting digestive health. Fiber is also beneficial for gut bacteria and promotes a healthy microbiome. An overall efficiently working digestive system is also good for immune functions.
Green leafy vegetables strengthen the bones:
Green leafy vegetables have vitamin K in them which activates a protein that binds calcium which forms and maintains bone. If your intake of vitamin K is low you may develop the risk of osteoporosis and fractures.
Calcium and magnesium are both critical for bone health. Magnesium is necessary to convert vitamin D into its active form which aids in calcium absorption.
Green leafy vegetables improve heart health:
The high fiber content in green leafy vegetables helps to lower the cholesterol levels. This process involves binding cholesterol particles in the digestive system and removing them from the body before the body absorbs it.
We get nitrates, which are converted into nitric oxide in the body, from green leafy vegetables. Nitric oxide then helps to dilate blood vessels which improves blood flow and reduces blood pressure.
The antioxidants found in green leafy vegetables protect the heart by reducing inflammation and preventing oxidative stress. Both inflammation and oxidative stress can damage the blood vessels and lead to heart diseases.
Green leafy vegetables aid in weight management:
You are told to consume more vegetables especially the green leafy ones during weight loss because they have high fiber content. Fiber helps you to feel fuller for a longer time; hence suppressing your hunger. Also, fiber takes time to digest which means it will be in your system for long periods which means it releases energy steadily preventing blood sugar spikes and crashes which could in turn lead to cravings and overeating.
Green leafy vegetables are low in calories but have high water content which also helps to promote the feeling of satiety. This helps to reduce your overall calorie intake aiding in weight loss and management.
Green leafy vegetables for eye health:
Lutein and zeaxanthin, the antioxidants that we get from green leafy vegetables are antioxidants that are accumulated in the eye’s retina and lens. They protect the eyes against oxidative damage and harmful UV rays.
The antioxidants help to reduce the risk of cataracts and age-related macular degeneration which is the leading cause of blindness in older adults.
Green leafy vegetables support your immune functions:
The vitamins we get from green leafy vegetables, especially vitamin C stimulate the production and function of white blood cells, which are essential for fighting infections. Consuming green leafy vegetables helps to boost the immune system as the vitamin C acts as an antioxidant that protects cells from damages and even improves your skin health.
Folate in green leafy vegetables helps to support the product and repair of DNA and RNA which is important for rapid cell division and growth that occurs in the immune response.
Green leafy vegetables help to prevent cancers:
You read how antioxidants and folate help to prevent cancer. We get both these components from the food we eat, especially green leafy vegetables. Along with this, the compounds found in crucified vegetables like kale and collard green, are converted into biologically active compounds with anticancer properties. This includes reducing inflammation and inhibiting the growth of cancer cells.
Antioxidants like flavonoids and polyphenols help to reduce oxidative stress and inflammation. Both these are associated with the development and progression of cancer cells.
Green leafy vegetables promote skin health:
Essential vitamins that we get from green leafy vegetables help to improve skin health.
Vitamin A helps to promote healthy skin as it supports the growth and repair of skin cells. If you are experiencing dry, flaky skin, it could be the result of vitamin A deficiency.
Vitamin C helps with collagen synthesis which is necessary to maintain skin’s elasticity and firmness. It also prevents the skin from damage caused by sun and environmental pollutants. Antioxidants also help to prevent the skin from cell damage caused by free radicals which can lead to premature aging and skin cancer.
Incorporate green leafy vegetables in your diet
You can incorporate green leafy vegetables in your diet in the following ways so you can enjoy the multiple benefits that they have to offer. Follow any diet, from a vegetarian diet to a vegan diet to a keto diet, you can easily add leafy green vegetables to all your meals.
Breakfast ideas:
- Incorporate green leafy vegetables in your diet in the form of smoothies. Add green leafy vegetables like spinach, kale, or Swiss chard to your morning smoothing and make it healthy and satisfying. Combine it with fruits like bananas, and berries and a liquid base like low-fat milk or almond milk.
- Add chopped vegetables like spinach and kale to your omelet or scrambled eggs and enjoy your healthy breakfast.
- Avocados are also a good choice to add to your diet because it is considered to be healthy fats. Make avocado toast and add a layer of baby spinach or arugula to it for your breakfast.
- Make your breakfast burritos more healthy by using a base of whole grain tortillas and adding sauteed greens to it to make it healthier and more satisfying.
Lunch ideas:
- Salads are the best way to enjoy your lunch by incorporating a variety of vegetables including green leafy ones. Choose various food options that are good for your health. Select colorful veggies along with spinach, arugula, lettuce, lean protein like chicken, tofu, and beans with a healthy dressing.
- Make wraps and sandwiches by using large leaves of lettuce or collard greens as the base and add other healthy foods like lean protein including chicken, tofu, eggs, beans, or corn or you can simply add green leafy vegetables to your wraps and sandwiches as a filling.
- Incorporating green leafy vegetables in your diet by adding them to soups could be an effective way to eat vegetables like spinach, kale, and Swiss chard.
- Grain bowls are a way to consume a balanced meal as you can add different foods that are healthy. You can add quinoa, brown rice farro or other whole grains with a variety of sauteed vegetables and also add a protein source to get balanced nutrition. Don’t forget to use healthy herbs and spices in your meals for additional health benefits.
Dinner ideas:
- For your dinner, you can add spinach or mustard greens to your stir-fries because they are easy to cook and of course they are full of nutrients.
- Mix green leafy vegetables into your whole wheat pasta dishes or lasagnas.
- You can also use green leafy vegetables like spinach or kale as a topping to your favorite pizzas with homemade whole wheat base to make them healthy and nutritious.
Frequently Asked Questions
Which is the healthiest green leafy vegetable?
Ans. The greener the vegetable, the healthier it is considered keeping in mind its nutritional profile. Kale, the dark green leafy vegetable, is considered to be the most healthy leafy vegetable. One cup of kale contains more than 650% of vitamin K, 206% of vitamin K, and 134% of vitamin C.
What are the greens that I can eat every day?
Ans. You can eat kale, spinach, Swiss chard, cabbage, and other greens every day. Incorporating green leafy vegetables in a variety will help you to get various nutrients and flavors. It might become difficult for you to eat particular greens daily also it is not considered well because you might restrict your body from essential nutrients which are found in different leafy green vegetables.
Which vitamin is present in green leafy vegetables?
Ans. Green leafy vegetables have vitamins A, K, C, and E, folate, Vitamin Bs, B1, B2, B3, B5, and B6 along with minerals such as iron, magnesium, calcium, potassium, and zinc, all essential for your overall health.
