GREEN LEAFY VEGETABLES

admin | Food & Beverages | 05 Feb 2020 03:05:49

Green Leafy Vegetables

Leafy green vegetables are packed with vitamins, minerals and fibre. They are low in calories and are an important part of a healthy diet. Consuming a diet rich in leafy greens may offer numerous health benefits. These benefits include reduced risk of obesity, heart disease, high blood pressure and mental health protection.

Healthiest Leafy Greens

Leafy green vegetables are packed with vitamins, minerals and fibre. They are low in calories and are an important part of a healthy diet. Consuming a diet rich in leafy greens may offer numerous health benefits. These benefits include reduced risk of obesity, heart disease, high blood pressure and mental health protection.

Cabbage belongs to the Brassica family, along with Brussels sprouts, kale and broccoli. It is formed of clusters of thick leaves that come in green, white and purple colours. Cabbage has cancer protective properties and can be turned into sauerkraut, which offers additional health benefits. Vegetables in this plant family contain glucosinolates, which may give them a bitter flavour.

Collard Greens are similar in texture to kale and cabbage. They are loose green leaves related to spring greens and kale. They have a little thicker leaf and may taste slightly bitter. Collard Greens are one of the best sources of vitamin K, and good source of the vitamins A, C and folate. Vitamin K helps with blood clotting and more research is being done regarding its ability to improve bone health.

Microgreens have gained popularity since the 1980s. They are immature greens that are produced from the seeds of herbs and vegetables. Microgreens are packed with nutrients like vitamins C, E and K. They are full of flavour and may grow all year round. Microgreens may typically grow between 2.5 to 7.5cm and despite its size it is full of nutrients and colour. They are rich in vitamins C, E and K.

Romaine lettuce is a common leafy green with a firm centre rib. They are a popular lettuce which has a crunchy texture. Romaine lettuce is commonly used in Caesar salads. It is a good source of vitamins A and K. Research in rats showed that lettuce improved their levels of blood lipids, potentially reducing the risk of heart disease.

Spinach is easily fused into a variety of dishes, including soups, sauces, smoothies and salads. They are popular leafy green vegetables. The nutrient profile is impressive. Its packed with folate, vitamins K, A and manganese. Spinach plays a key role in red blood cell production and the prevention of neural tube defects in pregnancy.

Swiss chard has dark-green leaves with a thick stalk. The stalk is normally red and may be white, yellow or green. It’s often used in Mediterranean cooking and belongs to the same family as beets and spinach. It has an earthy taste and is rich in minerals and vitamins, such as potassium, manganese and the vitamins A, C and K. Swiss chard also contains a unique flavonoid called syringic acid. Syringic acid is a compound that may be beneficial for lowering blood sugar levels.

Watercress is an aquatic plant similar to arugula and mustard greens. It has been used in herbal medicine for centuries. Watercress makes a great complement to neutrally flavoured foods because it is slightly bitter and has a spicy flavour.

Arugula is a leafy green from the Brassicaceae family that are known by many different names. These include rocket, colewort, roquette, rucola and rucoli. It can also be used cosmetically and medicinally. Arugula has a peppery taste and small leaves that can easily be made into salads or used as a garnish. Like most other leafy greens, Arugula is packed with nutrients such as pro-vitamin A carotenoids and vitamins B9 and K. Arugula is rich in vitamins and naturally occurring nitrates, which may help reduce blood pressure and improve blood flow.

 
Beet Greens with its impressive nutrient profile are commonly used in dishes, the leaves are often ignored. Beets have been claimed to be beneficial for health since the Middle Ages. They are rich in potassium, calcium, riboflavin, vitamins A and K, and fibre. Beet Greens also contain the antioxidants beta-carotene and lutein. They may reduce the risk of eye disorders, such as macular degeneration and cataracts.

Bok Choy is a Chinese cabbage with thick dark green leaves. It makes great addition to stir fries, stews and soup. Bok choy contains the mineral selenium, which plays an important role in cognitive function, immunity and cancer protection. Selenium is also important for proper thyroid gland functions. Bok Choy is very popular in China.

Turnip Greens are the leaves of turnip plants. These leaves have a strong spicy flavour. They are enjoyed better cooked than eaten raw. Turnip greens are cruciferous vegetable, which have been shown to decrease your risk of health conditions, such as heart disease, cancer and inflammation. Turnip greens also contain various antioxidants including quercetin, myricetin and beta-carotene. They play a role in reducing stress in your body.

Endive is less known than other leafy greens probably because it is hard to grow. It’s curly, crisp in texture and has a nutty and mildly bitter flavour. It is eaten raw or cooked. Endive leaves are rich in folate and vitamins A and K.

Bottom Line

Its fortunate that most leafy greens can be found year-round. They can be easily assimilated in our meals with wonderful and diverse ways. To reap the many health benefits of leafy greens, include a variety of these vegetables in your diet. Leafy green vegetables are packed with important and powerful nutrients that are critical for good health.

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