Dark green leafy vegetables in colander
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Top 5 reasons why you should eat green vegetables and the mostly ranked green vegetables

Top 5 reasons why you should eat green vegetables and the mostly ranked green vegetables.

Green vegetables play an important role in your everyday diet because they provide nutrients vital for health and maintenance of your body. As much as they are widely available, they are not found on the table of many households and therefore are not being taken advantage of. Here are the 5 most reasons why they should be found on every household table:

  • They are filled with fiber, vitamins, minerals and plant-based substances that may help protect you from heart disease, diabetes and perhaps even cancer.
  • Most vegetables are naturally low in fat and calories. None have cholesterol.
  • Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories
  • Folate (folic acid) helps the body form red blood cells.
  • A great source of potassium that may help to maintain healthy blood pressure.
Dark green leafy vegetables in colander
Dark green leafy vegetables in colander

And the healthiest and nutritious mostly ranked greens leafy vegetables that help maintain the body are:

  • Kale, collard greens, and turnip greens are excellent source of vitamins A C, and K, has a good amount of calcium for a vegetable, and also supplies folate and potassium.
  • Swiss chard: a good source of vitamins A and C. It contains oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones.
  • Spinach: packed with vitamins A and C, as well as folate. Spinach contains oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones.
  • Mustard greens: excellent source of many vitamins including vitamin K, vitamin A (in the form of beta-carotene), vitamin C, and vitamin E. They are also an excellent source of the minerals copper, manganese and calcium. They are a very good source of dietary fiber, phosphorus, vitamin B6, protein, vitamin B2, and iron as well as a good source of potassium, vitamin B1, magnesium, niacin, pantothenic acid, and folate.
  • Broccoli: rich in vitamin C and is also a good source of vitamin A, potassium, and folate.
  • Cabbage: is a great source of cancer-fighting compounds and vitamin C.

The list may be incomplete, but in overall, eating vegetables as part of a healthy diet may lower blood pressure, heart disease, obesity, and risk of stroke. A healthy diet also reduces the risk of developing kidney stones and helps to decrease bone loss.

Making green leafy vegetables a part of your daily diet has proven to be an excellent way at avoiding certain illness. So, why not start today? Make it a habit of having at least one leafy vegetable a day. Start slowly and gradually increase the intake. Eat then raw, cooked or in juice, the health benefits are still there. There are no more excuses! Start today!

References:

Choose My Plate.com. (2015) Why is it important to eat vegetables? Retrieved from http://www.choosemyplate.gov/food-groups/vegetables-why.html

WebMD.com. (2015) Leafy Greens — Ranked and Rated. Retrieved from(By Cari Nierenberg, Reviewed by Kathleen M. Zelman, MPH, RD, LD on March 01, 2011) http://www.webmd.com/diet/leafy-greens-rated

WHFoods.com. (2015) What Foods are Good for My Immune System? Retrieved from http://www.whfoods.com/genpage.php?tname=faq&dbid=24

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