Many leafy green vegetables are packed with nutrition, including vitamins, minerals and dietary fiber, yet low in calories. If you’re eating a diet that’s rich in leafy greens, you might be aware of the many health benefits they provide, including less risk of obesity, heart disease, high blood pressure and age-related cognitive decline. These 13 recipes are full of tasty and healthy leafy greens.
1. Kale
Among the most nutrient-dense vegetables on the planet, kale is a rich source of antioxidants and other nutrients. For instance, 1 cup (67 grams) of raw kale has 684 of the Daily Value (DV) for vitamin K, 206 of the DV for vitamin A and 134 of the DV for vitamin C.
Enriched with carotenoids like lutein and beta-carotene, kale supplies protection against ailments induced by oxidative stress. To ensure that you receive just about every benefit it can spare you from, work in raw kale because it minimizes its nutritional profile through cooking.
Kale is rich in antioxidants and vitamins, including vitamin A, C, and K. To acquire the most benefits, it’s best to eat it raw. Since boiling it cuts off its nutritional value significantly.
2. Microgreens
Microgreens are young herbs or vegetables produced from seeds and sprouts. They typically range in size from 1 to 3 inches (2.5 to 7.5 centimeters). Since the 1980s, microgreens have been used for a list of purposes, including decoration and garnish.
Despite their small size, microgreens are overflowing with color, flavor and nutrients. In fact, recent research indicates that microgreens, which contain several times more nutrients than their mature counterparts, contain up to 40 times more vitamins, including vitamin C, vitamin E and K.
Microgreens are immature greens, which have emerged since the 1980s. They’re delicious and full of nutrients like vitamins C, E and K. Furthermore, they can be grown anytime of the year.
3. Collard Greens
Collard are leafy greens from kale category. They have thick leaves with tannin and a flavor slightly similar to kale and cabbage. They share the name colewort with these structures.
Collard greens are an excellent source of calcium, vitamins A, B9, and C. They are also one of the best leafy greens sources of vitamin K. In fact, one cup (190 grams) of cooked collard greens contains 1,045 milligrams of vitamin K.
Blood clotting is highly connected with the nutrient vitamin K. Additionally, numerous more studies are being carried out concerning its potential to improve bone health.
One study discovered that women older than 38 63 with a vitamin K intake of less than 109 mcg per day had a significantly increased risk of hip fractures, indicating the relationship.
Collard greens are some of one of the top superfoods sources of vitamin K, may help regulate blood clots, and encourage healthy bones.
4. Spinach
Spinach is a popular leafy green vegetable and is quickly and easily chopped up, prepared, and added to many different dishes, including soups, dressings, shakes, and salads. The nutritional value of spinach vary widely, from one serving (about 30 grams) of raw spinach providing 181 percent of the DV for vitamin K.
A study of the neural tube defect spina bifida found that avoiding consumption of folic acid during the first month of a pregnanct’s life was one of the more modifiable risk factors for seemingly developing this condition. Besides consuming a prenatal vitamin, adding spinach to a diet can also be effective for increasing folic acid consumption.
Spinach is a popular leafy green vegetable used in many various ways. It is a good source of folate, which could prevent neural tube defects, such as spina bifida, during pregnancy.
5. Cabbage
Cabbage is formed from clusters of thick leaves that enhance the green, white and purple colors of cabbage and other Brassica vegetables. It is from this plant family, together with the plants kale, Brussels sprouts and broccoli. The Brussels sprouts that can be used have an bitter flavor.
Cabbage is a useful food item, as it is often fermented and turned into sauerkraut, which may have a number of health benefits, such as enhancing your digestion and supporting your immune system. It can also aid weight loss.
Cabbage leaves have thick tops and come in various colors. It has anti-cancer properties, and it may be turned into a fermented cabbage product, which helps improve one’s health.
6. Beet Greens
Beets have been claimed to be helpful for health since the middle ages. Indeed, they are highly valued for their nutrient profile, but unlike other vegetables, beet leaves are often overlooked, used mostly for flavoring food.
That unfortunate, considering they are sweet and re rich in potassium, calcium, riboflavin, fiber and those vitamins A and K. Just one cup (144 g) of cooked beet greens contains 220 of the DV for vitamin A, 37 of the DV for potassium and 17 of the DV for fiber.
Conclusion
Mostly greens also contain beta-carotene and lutein, which may help reduce the risk of eye problems, such as macular degeneration and cataracts. It may be added to salads, soups, or sauteed and eaten as a side dish.
Greens are the leaves atop beet plants that are edible and sweet to eat. They contain antioxidants that can support eye health.
