Leafy Vegetables – Healthy superfoods by Dr. Nuwanthi Fernando
The 7 Healthiest Leafy Green Vegetables
by Dr. Mariangel Leota
The green leafy vegetables are one of the foods that have the most advantages for our health, however, currently, their consumption has decreased. Doctors recommend including them as an essential part of any healthy diet since its high nutritional content provides the necessary vitamin supplements for the body.
These foods are really important for a healthy diet because the intensity of their color is reflected by the large number of nutrients that contribute to our body. These vegetables of simple appearance can contain so many nutrients and benefits for our body, improving the nervous system, digestive system, immune system, prevent important diseases, delay aging, among many other benefits.
Green vegetables are essential and we can eat all the vegetables we need because they are ideal for losing weight.
The chlorophyll present in green vegetables gives them vitamins, minerals and fiber, which have positive effects on digestion, the immune system, cardiovascular and even according to recent studies have shown that it prevents cancer by cleansing the body of toxic substances.
Health benefits of green leafy vegetables.
Several medical studies have proven that green leafy plants are rich in vitamins A, B, C, E, K, folic acid, fiber and minerals such as magnesium, manganese, iron, potassium, and zinc, which makes them a source vital to improving the health and vitality of the body.
The vitamins they contain have regenerative effects, help accelerate healing, and thanks to their antibacterial and anti-inflammatory properties repair the wear on mucous membranes and skin, also increase the formation of collagen, strengthen the immune system and benefit vision.
The calcium they provide regulates cardiovascular functions, they are recommended for those who suffer circulation problems because it improves muscle contraction and blood coagulation. This component also optimizes the bone system, hardening the bones and that is why it is indicated to people who suffer from osteoporosis or arthritis.
The large amount of chlorophyll that provides the green color to the plants acts as a natural depurative, purifies and oxygenates the blood, prevents anemia and the appearance of allergies since it decongests the lungs and reduces phlegm.
It also promotes the proper functioning of the liver, kidneys, and gallbladder as it intervenes in the process of detoxification, activating the cellular mechanism of these organs and helping them to carry out their work.
On the other hand, the fiber they provide improves digestion and regenerates the intestinal flora, which prevents constipation and diarrhea.
It is considered that the essential nutrients in green vegetables prevent cancer because they contribute to the regeneration of the cells and fill the body with vitality.
Folic acid is recommended to pregnant or breastfeeding women, so the consumption of vegetables is essential since their nutrients are transmitted to the baby by strengthening and nourishing their body.
Cosmetic uses of green leafy vegetables.
In addition to all the benefits that green vegetables provide, their components also positively influence our beauty, improving our physical appearance thanks to the nutrients they provide.
Chlorophyll eliminates bad body odor and reduces bad breath, in turn, increases the production of enzymes and controls hormonal processes, reducing stress and the symptoms of insomnia.
On the other hand, the antioxidants that the plants contain eliminate free radicals in the body, suppressing their effect and delaying the appearance of wrinkles, restoring skin cells and preserving it smooth and fresh.
Its high vitamin content strengthens the health of nails, teeth, and hair, keeping them bright and healthy, being less likely to fall or split.
Among all the green vegetables of the natural world there are some that have a particularly higher load of vitamins and minerals, therefore they should not be missing in our diet.
It is known for its great antioxidant effect, its raw consumption is recommended as it maintains its properties, has proven to be one of the best natural anticancer and has large doses of vitamin A, C and K, as well as calcium and folic acid, as well as fiber It regulates intestinal functions and is therefore recommended for patients suffering from ulcers or gastritis.
Source of iron against anemia
Also, it’s high iron content, in chlorophyll and folic acid, make broccoli a highly recommended food for people with iron deficiency anemia, due to iron deficiency.
Relieves the symptoms of menopause
Also, during menopause, it is advisable to consume it since it contains phytoestrogens, with an antiestrogenic action similar to that of soy, which allows alleviating the symptoms of menopause.
It is a great diuretic. It contains an essential oil that dilates the renal vessels, which is of great help to avoid fluid retention and to eliminate toxins. It has a high content of potassium, ideal to control high blood pressure. It has a low caloric value since it contains a lot of water.
It is a great depurative
Thanks to its potassium content, celery stimulates the production of urine. Therefore, it is ideal to combat fluid retention and eliminate toxins. To be more effective, it must be taken in juice and fasting.
Combats constipation and facilitates digestion
It helps to relieve constipation naturally. In addition, thanks to its minerals, it eliminates indigestion, the acidity of the stomach and relieves the symptoms of a stomach ulcer.
It is an excellent source of vitamins A and C, as well as calcium, its spicy flavor makes it a perfect natural seasoning that gives foods a delicious taste, can be used raw or cooked and can even be added to soups.
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It is one of the best vegetables that we can consume, it can be found all year round and it has a low cost, it has a high content of vitamins A and C, it is also a natural laxative and the few calories it has to make it the perfect ally for a weight control diet.
Strengthens the bones
Due mainly to its mineral richness it is a reinforcing food. It is an excellent source of calcium, especially for people who do not consume dairy products.
Help to lose weight
It is an essential food in low-calorie diets to lose weight. The chard satisfies the appetite with very low caloric intake (about 20 kcal / 100 g).
So that boiled, sautéed or dressed with oil and lemon, they constitute a light dish that can be part of the dinner of those who want to lose weight.
It is another plant that we can include in a diet to lose weight because it contains only 31 calories per 100 grams, has high levels of vitamin A, C, and K, is rich in fiber and minerals such as potassium, iron, calcium, and sodium.
- Watercress helps us take care of our skin and keep it healthy
- Combat constipation by favoring regularity
- Help fight infections
- Prevent the formation of stones in the kidneys and gallbladder
Another of these miraculous vegetables, in addition to containing vitamins A, C and K, fiber and folic acid is considered to have the property of eliminating the hangover and returning vitality.
Cabbage is very rich in fiber and helps the body retain water. Fiber deficiency causes constipation, which is the cause of many other diseases and health risks, such as stomach ulcers, headaches, gastrointestinal cancers, indigestion
Cabbage is a rich source of beta-carotene. It is important to note that red cabbage has almost 10 times more beta-carotene content than green cabbage. Beta-carotene plays an important role in the enhancement of vision, especially night vision, and helps protect the eye tissue against free radical damage.