Want to add more green leaves to your eating plan but all you can think of is boring spinach? Green leafy vegetables such as kale, mustard greens, cabbage, coriander, fenugreek, moringa, amaranth, and others are available in multiple forms. As a result, you can enjoy the various flavors of these leaves and microgreens by incorporating them into various dishes that suit your taste and preferences.
Significant Nutritional Value in Green Leafy Veggies:
Reason It Aids Weight Loss:
Since green leafy veggies contain almost no fat, these leafy greens keep you from ingesting fats and lipids. Leafy greens generally provide up to 20% of your daily fiber requirements per serving. According to research, consuming 30 g of fiber a day can reduce the risk of getting diabetes and obesity, as well as promote weight loss. Green leaves have a high fiber content, which makes you feel full after eating them. Fiber also has several other health benefits.
Better Immunity:
Cruciferous vegetables'/ leafy greens’ nutritional value has also been linked to a lower risk of chronic illnesses such as diabetes, asthma, and Alzheimer's disease. According to research, the plant-based elements in these vegetables have antibacterial properties that help bolster your immune system's defenses against disease-causing infections.
Packed with nutrients, vitamins, and minerals:
All leafy greens are high in vitamins from nature. These vegetables are high in vitamin A, vitamin K, vitamin E, vitamin C, vitamin B1, B2, B3, B5, B6, and beta-carotene, folate.
Minerals such as iron, magnesium, potassium, zinc, calcium, phosphorus, and sodium can be incorporated into your diet naturally by eating green leafy veggies. They help to maintain everyday needs and overcome mineral deficiency by supplying an adequate dose of minerals in every bite.
These leafy veggies also contain omega-3 fatty acids. The American Heart Association (AHA) recommends that people with coronary heart disease or heart failure take omega-3 supplements containing EPA and DHA daily. More research is needed to establish the ideal dose, but most studies have used about 1,000 mg per day.
Way To Healthy Heart:
In general, diets that contain a good amount of vegetables and fruits are linked to lower risk of heart diseases. According to studies, this effect is supported by cruciferous vegetables since their glucosinolates lower LDL (bad) cholesterol. Your arteries are kept clear of fatty buildup that can cause heart problems and strokes when your cholesterol levels are healthy.
Make Sure To Consult Your Doctor:
Apart from its ‘n’ number of benefits, it can prove to be bad for you if not consumed properly. Green leafy veggies have Vitamin K in them which aids blood clotting, so if one is taking blood thinners should consult the doctor first. Though green leafy veggies make an important component of a balanced diet, still if you have any medical condition, make sure to consult your doctor first.
Green leafy vegetables: Fun Recipe
Here’s a quick salad recipe that will tingle your taste buds and you’ll crave more. It’s a simple 5 ingredient recipe that can be made under 10 minutes and goes with almost every dish and is also a perfect guilt-free snack. It’s a very simple yet versatile salad recipe and you can make changes in each step as per your taste and preferences.
All You Need Is: Some greens of your choice: Lettuce for the crunch and mild flavor, baby spinach which is on the sweeter side and also tender
Nuts/ Seeds:
You can add roasted pumpkin seeds, peanuts, and walnuts for the crunch
Veggies:
A good amount of roughly diced onions, tomatoes (You can replace this with sun-dried tomatoes if you line tangy flavors), sweet corn, and bell peppers
Sprouts:
Add a handful of any sprouts of your choice
For dressing:
1 tbsp Olive oil
2 tbsp lemon juice
1 tsp honey/ maple syrup
1 tbsp balsamic vinaigrette
Salt, pepper, and dried herbs to taste
*Simply give everything a good mix and enjoy.
Eat your green your way, be it in wraps, burgers, sandwiches, salads, smoothies, cooked or raw, but make sure to add these to your meals daily and stay glowing and healthy.
Disclaimer: This content, including advice, is intended to provide general information only. It is not a replacement for a qualified medical opinion. For more information, always consult a specialist or your doctor. This information is not the responsibility of Krishi Jagran.
