Including a generous portion of green vegetables to your diet promotes innumerable health benefits. Be it as salads, smoothies, or as a part of sandwiches, they add taste and health in equal proportions. Cabbage, kale, spinach, broccoli, collards, turnip greens, Swiss chard, mustard greens, and lettuce varieties are some of the healthiest greens. Read the space below to know why should eat these greens on every day basis.
Health Benefits Of Green Vegetables
1. Act As A Source Of Folate
Folate is a B vitamin necessary for the formation of RBCs in the blood. It supports the proper development of the fetus and prevents birth defects. Folate is also the vital component required for DNA and RNA synthesis, cell division, and amino acids production. Green vegetables, especially leafy vegetables are the abundant sources of folate.
One of the most common deficiencies found is folate deficiency which gives rise to various problems like digestive disorder, anemia, and cardiovascular diseases. Including portions of greens in your daily diet helps fight these conditions.
2. Improve Eye Health
The carotenoids called lutein and zeaxanthin present is larger amounts in kale and spinach, form the protective shield for macula (part of the eye responsible for keenest vision). This prevents the damage caused due to UV light. Age-related problems like cataract and macular degeneration are also kept at bay.
Beta-carotene is another compound, which the body converts into vitamin-A. Adequate amounts of vitamin-A in the body reduces the chances of one getting night blindness.
3. Aid Weight Loss
Green vegetables have lesser calories, which is one of the reasons why a typical weight-loss diet has these in major portions. But, there is more than just lesser calories that aids weight loss. Nitrites, present in these greens, convert fat-storing white cells in the body into fat-burning brown cells. The two factors work in co-ordination in shedding off those extra pounds.
4. Boost Bone Density
As we age, our bones get weaker. Women are more prone to bone diseases like osteoporosis due to menopause or hormonal changes. The green vegetables are rich in calcium which supports the bone mass and density.
Osteocalcin is a protein required by the body for maintaining adequate bone density. Vitamin-K is the precursor to produce this protein. Leafy vegetables are loaded with vitamin-K and thus promote a healthy bone density.
5. Prevent Cellular Aging
Research indicates that folate, beta carotene, vitamin-k, and lutein present in the greens promote anti-aging effect. The anti-oxidants present in these eliminate the oxidative stress on the cells, thereby delaying the process of aging. A study conducted showed a significant decrease in the scale of cognitive decline in the people consuming higher amounts of green vegetables.
6. Enhance Fertility
Abnormal ovulation and anemia are two major causes of infertility or repeated miscarriages. This is due to the deficiency of folate. Since green vegetables are rich in folate, consuming them on daily basis increases your RBC count and regularizes your ovulation cycle, leading to a successful conception and pregnancy.
7. Make Your Brain Sharper
Time to eat the greens if you were unable to recollect what you ate the previous morning! The abundance of vitamin-B9, folate, carotenoids, and antioxidants form the perfect magic portion that improves your brain health. The antioxidants fight the free radicals thereby preventing memory problems associated with aging.
8. Prevent Colon Cancer
A study showed the link between consuming higher amounts of kale, cabbage, mustard greens, and broccoli to reduced incidences of colon cancer. The dietary fibers present in these ensure proper bowel movements, which are necessary for keeping cancer at bay.
Apart from colon cancer, green vegetables also prevent breast, skin, and stomach cancer due to the presence of antioxidants. Research shows a marked increase in the cancer-fighting compounds like indoles, sulforaphane, and isothiocyanates with regular consumption of Brussels sprouts and broccoli.
9. Fuel Your Body Immediately
Low levels of iron are one of the major reasons why you feel lethargic most times in a day. Refill the folate content with a daily dose of greens, as they do not take a longer time to digest and provide energy immediately. The vitamin-C present in them improves your immune health, keeping infections away.
To see a visible change in your overall health, discuss the exact recommended doses with your nutritionist. A balanced diet accompanied by regular physical exercise promote holistic health benefits.