3 Benefits and Effects of Green Leafy Vegetables

Cabbage: also known as Shanghai green or oil cabbage. Bok choy is an excellent source of potassium, which helps grow muscles and keep blood pressure at normal levels. It is also rich in multivitamins that enhance immune system function, increase white blood cell activity and improve the body's response to toxins produced.

How to eat: Chop the white part of the lower part of the chard stem and simmer it in chicken or vegetable broth and sesame oil; after 2 minutes add the leaves of the chard and cook for another 2 minutes before serving.

Kale: Kale contains a compound (mustard oleoresin and kaempferol) that acts as a cancer controller. Researchers believe that these two compounds ward off cancer, are heart-protective, lower blood pressure, build bone strength and reduce inflammation in the body. Kale is also rich in lutein and zeaxanthin, two antioxidants that help prevent eye disease and vision loss associated with aging.

To serve: sauté kale and chopped onion over high heat for a short time.

Bean greens: Also known as watercress or watercress. A handful of bean sprouts will fulfill the body's recommended daily intake of vitamin K. If you can consistently consume bean curd every day for two months, you can reduce the damage done to your white blood cells, reduce your risk of cancer and lower your triglyceride levels by 10 percent.

How to eat: You can use it as an ingredient in sandwiches, as a side dish in vegetable salads, or in stews.

So what exactly is the nutritional value of leafy greens?

Nutritional value of leafy greens

Leafy greens have the best feature of all vegetables, low energy. In contrast, milk has some energy. Comparing chard to yogurt, the nutrient density of calcium (INQ) is much greater than yogurt. This was calculated using the energy and calcium content of 100 grams of cabbage, compared to the energy and calcium content of the same weight of yogurt.

Leafy greens are low in energy and high in calcium nutrient density, bringing benefits to people. The Dietary Guidelines for Chinese Residents recommend an appropriate daily calcium intake of 800 milligrams for adults. Calcium through the food route, the need to control the total energy throughout the day, obesity, overweight people, can eat more leafy greens, do not have to worry too much about increasing energy and energy overload. Dietary guidelines for Chinese residents recommended that in the 300 grams of vegetables eaten by adults every day to 500 grams, dark-colored vegetables are best to account for more than half. Green leafy vegetables can be increased in moderation, the amount of green leafy vegetables can be eaten every day more than 200 grams, vegetarians can not drink milk, but also to eat tofu at the same time eat more green leafy vegetables to replenish calcium.

It seems that the benefits of eating leafy greens are a lot of oh.