Leafy Vegetables – Healthy superfoods
by Dr. Nuwanthi Fernando
Undoubtedly, green leafy vegetables are essential components of a healthy diet. They are rich in vitamins and minerals, easily digested for a better digestive system, and contain low calories helping to reduce weight and burn fats. The benefits of leafy vegetables are several for all body cells, ranging from being antioxidants, prevent serious illnesses as cardiac diseases and hypertension, and enrich brain cells with significant substances for better brain power and mental health. Above all, they are crucial for a healthy skin, bone, eye, and act have an anti-aging role.
Broccoli, spinach, beet greens, kale, cabbage, arugula, and Swiss chard are all examples of the best leafy vegetables. Regular intake of these kinds of vegetables either in cooked foods or salad dishes brings precious health impacts to the body:
Lutein and zeaxanthin:
Leafy vegetables are very rich sources of carotenoids called Lutein and zeaxanthin. Several types of research proved that these two substances are crucial for a better eye health due to their antioxidant effect and their protective impact on the retina from being damaged by light. Moreover, these carotenoids are also found in the skin making it less vulnerable to harmful environmental factors especially ultraviolet rays.
Improve digestive disorders:
For those who suffer from problems of digestion, it is advised by nutritionists to eat an abundance of green vegetables duo to their rich fibers and minerals content. These fibers facilitate digestion and decrease symptoms like nausea, vomiting, and dyspepsia. furthermore, since they have a plenty of nutrients like potassium and magnesium, they can treat diarrhea and help body restore the lost minerals due to malabsorption disorders.
N.B Interestingly, it is advised to clean vegetables well to avoid parasitic infections.
Green vegetables such as broccoli, spinach, and cabbage are proved by many research studies to be powerful antioxidants. They play a vital role in fighting free radicles which are extremely harmful to our cells. By the daily consumption of green leafy vegetables, the body is washed from toxins and wastes keeping a healthy biological cycle, help staying younger, and reduce the risk for cancer as well.
Since green vegetables are packed with rich nutrients, with Low calories, they are an ideal way to lose weight. By depending on vegetables as a main component of daily meals, the body will take high dose of minerals and vitamins that promote an effective metabolism without putting great pressure from carbs and fats on our cells. Moreover, due to their high-water contents, vegetables help flushing toxins, excess salts and chemicals through urination.
Enhance mood and memory:
Numerous studies showed that green leafy vegetables can protect from memory disorders and lower the risk of developing Alzheimer disease. In addition, the antioxidant role of vegetables such as broccoli and cauliflowers contribute to serotonin production which enhance mood and protect against depression and anxiety.
Green veggies also are loaded with vitamin B which generally enhance concentration and improve brain functions.
lettuces and kale are rich sources of minerals like magnesium which are essential for an intact immune system. For example, Scalp is especially vulnerable to fungal and bacterial infection that can be prevented by taking sufficient magnesium to boost the immunity and fight these organisms. Moreover, the nutrient contents and antioxidant effect of leafy vegetables increase the power of natural defense mechanisms of the body.
Boost bone density:
Green vegetables are rich in vitamin K and calcium which are two important factors for good bone density. Thus, old women who are more prone to develop osteoporosis or metabolic bone disease are advised to eat more vegetables to reduce the risk of bone diseases and improve bone generalization.