7 Best Green Vegetables You Need to Try
You might not be surprised to find green vegetables at the top of the list of the healthiest foods for the body. However, did you know that some vegetables are much healthier than others?
Whether because of a more diverse mineral content, strong antioxidants , or other factors, this variety of green vegetables has its own irreplaceable advantages. What vegetables do you mean?
A variety of green vegetables that you can not miss
Vegetables are low in calories, but high in vitamins, minerals and fiber . Among the many colorful vegetables, leafy greens are characterized by a light to dark greenish color that comes from the pigment chlorophyll .
The nutritional content of each type of vegetable is certainly different and the benefits also vary for health. If you’re looking for the healthiest types of vegetables, here are some examples you can try.
Spinach is a great source of manganese , vitamin A , vitamin K, and the B complex. A bowl of raw spinach weighing 30 grams can even meet 181% of your vitamin K needs, 56% of your vitamin A needs, and 13% of your manganese needs in one day.
This vegetable is also rich in folate which is needed to produce red blood cells , support fetal development, and prevent birth defects. If you’ve ever wondered why pregnant women are encouraged to eat lots of spinach, here’s why.
Kale is often referred to as the healthiest green vegetable on Earth. This is because kale is rich in vitamins, minerals and antioxidants. Imagine, eating a bowl of kale alone can meet 206% of your daily vitamin A needs and 134% of your daily vitamin C.
Kale leaves also contain antioxidants such as lutein and beta-carotene. Antioxidants have the main function of protecting cells from free radicals, reducing inflammation, and reducing the risk of chronic diseases such as heart disease and type 2 diabetes.
3. Beet leaves
You may already be familiar with red beets, but have you ever processed the leaves? Beetroot is high in fiber, calcium, and vitamins. One cup of beetroot even contains vitamin A which is equivalent to 220% of your daily needs.
Like kale, this leafy green contains lutein and beta-carotene which are healthy for the eyes. Various studies have shown that these two antioxidants have the potential to reduce the risk of eye diseases such as cataracts and macular degeneration.
4. Watercress and romaine lettuce
Lettuce is a good source of fiber, folate, vitamin C, and iron. These vegetables are also high in water content, low in calories, and low in fat, so you can use them as a basic ingredient for vegetable salads for your diet.
Leaf lettuce that is high in water content such as watercress or iceberg lettuce may not contain as much fiber. Instead, you can use a denser lettuce such as romaine lettuce.
Cabbage comes from the same group of vegetables as kale, broccoli, and Brussels sprouts. Besides being high in vitamins and minerals, this group of green vegetables also contains glucosinolates. This substance is what gives cabbage its characteristic bitter taste.
A number of long-standing animal studies suggest that glucosinolates may have cancer-preventing potential. In addition, fermented cabbage can also nourish the digestive system, improve bowel movements, and strengthen the immune system.
Microgreens are small green vegetables grown from vegetable seeds or herbs in general. The size of this vegetable usually ranges from 2.5 – 7.5 centimeters and is not fully ripe when harvested.
Although immature and small in size, the nutritional content of microgreens is varied. According to a 2012 studyTrusted Source , these vegetables can contain 40 times more vitamins C, E, and K than vegetables in general.
Pakcoy is one of the best sources of vitamin K, calcium, zinc , and phosphorus. All of these nutrients play a role in maintaining bone density so that you are protected from the risk of osteoporosis and fractures.
In addition, pakcoy also contains more selenium than other green vegetables. Selenium plays a role in maintaining the immune system, helps the thyroid gland work, and has the potential to reduce the risk of a number of cancers.
Green vegetables are rich in fiber, vitamins, and minerals that the body needs to function properly. Therefore, don’t forget to include these vegetables in your daily menu so that you can reap the benefits.