We are all aware that veggies are an important part of a healthy diet. They are not only high in vitamins, minerals, and fibre but they can also be easily included in almost any meal. When it comes to vegetables, green leafy vegetables are at the top of the list. Dark leafy greens are the perfect vehicle for adding nutrients to any recipe, whether you're folding them into an omelette, mixing them into a smoothie, or sneaking them into a tortilla. There are many green leafy veggies available in the market, this article helps you to know the healthiest. Continue reading to know the best green leafy vegetables you can pick the next time you visit the grocery store.
1. Kale
Kale is a superfood that is high in vitamins, minerals, and antioxidants. It's simple to make in a range of ways ranging from hot to cold, sweet to savoury, making it a versatile choice for any meal of the day. Kale is high in lutein and zeaxanthin, two carotenoids that may help with eye health. According to research, eating meals high in these minerals may lower your chance of developing cataracts or macular degeneration. Kale also includes kaempferol, an antioxidant molecule that may help to reduce inflammation throughout the body.
2. Broccoli
Broccoli belongs to the cabbage family. It has a huge flower head as well as a stem and is structurally similar to cauliflower. This veggie is loaded with nutrients. Broccoli has the highest concentration of the plant chemical sulforaphane of any vegetable in the cabbage family, which may improve your bacterial gut flora and lower your risk of cancer and heart disease. Furthermore, sulforaphane may help to alleviate autism symptoms.
3. Spinach
Spinach is a common leafy green vegetable that may be used in a variety of meals such as soups, sauces, smoothies, and salads. It has an outstanding nutritional profile. Additionally, it contains a lot of folate, which promotes the production of red blood cells and guards against pregnancy-related neural tube defects. Eating spinach, in addition to taking a prenatal vitamin, is an excellent strategy to enhance your folate intake throughout pregnancy.
4. Cabbage
Cabbage is a leafy green that is related to broccoli, Brussels sprouts, and kale. It's high in glucosinate, a cancer-fighting chemical. Since they resemble antibiotics, glucosenates may help fight bacterial, fungal, and viral infections in the body, especially in the intestines. It's cheap, simple to prepare, and not just healthy but also versatile. Cabbage can be eaten raw or cooked, and its mild flavour complements almost every cuisine, from salads to soups to stir-fries and more. Try adding a few cups of shredded cabbage to your weekly food plan if you want to add some diversity to your diet without spending a lot of money.
5. Turnip greens
Turnip greens are the leaves of the turnip plant, a root vegetable related to potatoes. These greens include more minerals than turnips, such as calcium, manganese, folate, and vitamins A, C, and K. They have a pungent, spicy flavour and are typically eaten cooked rather than uncooked. Turnip greens are classified as cruciferous vegetable, which has been linked to a lower risk of heart disease, cancer, inflammation, and atherosclerosis. Turnip greens also include antioxidants such as gluconasturtiin, glucotropaeolin, quercetin, myricetin, and beta-carotene, all of which help to reduce stress in the body. In most recipes, turnip greens can be used in place of kale or spinach.
