Green leafy vegetables owe their color to the presence of chlorophyll. They provide few calories and have a high nutritional value because of their richness in vitamins A, C, complex B, E and K. They also provide fiber and minerals, especially calcium, iron, magnesium and potassium. Green leafy vegetables are characterized by their phylloquinone content, the main source of vitamin K, which directly participates in the coagulation of the blood. Its proper consumption prevents bleeding. In this article, we present 3 green leaves vegetables to prevent diseases.
Lettuce is one of the leafy greens that we consume most in our weekly menu, especially if we want to lose weight, although it is recommended to all kinds of people for their nutritional benefits.
It is believed that it is native to Asia and is now cultivated throughout the world, although the Greeks did it more than 2,000 years ago. It contains vitamins of groups A, B (B1, B2, B3, B9), C and E. In addition, it has minerals such as magnesium, potassium, calcium, sodium, iron or selenium.
Soothes muscle pain due to a blow
– Relieves tiredness, fatigue and anemia because it is very rich in iron.
– Delays aging due to the large amount of antioxidants.
– Help fight the symptoms of flu and colds by strengthening the respiratory tract.
– Very beneficial for sleep disorders and anxiety.
– Lowers cholesterol.
– Ideal for diabetics, because it helps regulate the level of blood sugar.
– Prevents arteriosclerosis by activating blood circulation.
– It is a potent diuretic so it is highly recommended in case of fluid retention.
Another of the 3 green leaves vegetables to prevent diseases is Swiss chard, a green leafy vegetable with beneficial nutritional properties. It is native to the Mediterranean and its cultivation nowadays has spread all over the world. Its large, oval-shaped and green leaves are great allies of health.
What nutritional properties does chard have?
It is very rich in Vitamin A, important to maintain healthy skin, good vision, healthy hair, healthy bones and a strong immune system. Vitamin A has antioxidant properties, which protects us against free radicals, infections and degenerative diseases.
– It contains large amounts of folates, which help in the formation of red and white blood cells and antibodies of the immune system.
– Potassium is very important to take care of our muscles and nervous system.
– Magnesium helps us maintain a healthy bowel, promotes intestinal transit, strengthens bones and teeth and makes our muscles function properly.
– Chard contains iron, which combats iron-deficiency anemia, participates in the production of hemoglobin (which transports oxygen to all cells of the body) and is part of many proteins.
– Chard also contains iodine, essential for the thyroid gland to produce thyroid hormones, which intervene in many functions such as metabolism, the development of the fetus or the regulation of body temperature.
– Its content in Vitamin C helps us absorb iron, fight free radicals, repair and maintain in good condition bones, teeth and tissues, helps in the healing of wounds and participates in many functions in our body.
Among its main properties we can list:
* Improves conjunctivitis, glaucoma or cataracts
* Improves digestion and, due to its diuretic properties, helps eliminate fluids retained in the body
* Its content of iron and folic acid helps to avoid or fight anemia
* Combats infections such as pharyngitis, bronchitis or sinusitis
* Helps maintain a good intestinal transit and avoid constipation
* Prevents the appearance of hemorrhoids
* It is excellent for a low fat diet
* Help regulate cholesterol levels
* Its use is indicated especially for pregnant women and children
* Promotes the proper functioning of the liver and gallbladder
* Improves blood circulation
* Helps to improve cases of gout or hyperuricemia.
We are used to consuming the red part of the beet, but recent research indicates that its leaves have innumerable health benefits.
Before using them for consumption, the leaves should be washed.
3 green leaves vegetables to prevent diseases, some of its properties are:
* Strengthens the bones: Half a cup of cooked beet leaves provide 30 percent of the daily intake of Vitamin C needed by an average person. This vitamin is needed to produce collagen, a protein that helps keep skin healthy, skin, teeth, bones and blood vessels. It also intervenes in the production of white blood cells that prevent our body from different infections.
* Helps to coagulate the blood: The leaves of the beet, in addition, are a significant source of Vitamin K. This nutrient helps to control the clotting factors of the blood.
The adult man needs 120 micrograms of vitamin K a day and the adult woman needs 90 micrograms on average. A cup with raw beet leaves will provide your body with 152 micrograms of this nutrient.
* Good for the eyes: Beet leaves are also rich in Vitamin A, vital for good vision.
* Detoxifying: Beet leaves contain some yellow pigments that help the detoxification process of the body. In addition, they purify the blood and the liver. They are rich in calcium that can help prevent osteoporosis.
These 3 green leaves vegetables to prevent diseases are the cornerstone of health include them in your weekly diet and prevent many health problems.
Best Way To Consume Them: It is recommended to consume green leafy vegetables, preferably raw and fresh, since when cooking them or in contact with the air they lose part of their nutrients. If cooking is required, the best method is steam. Nutritionists indicate the consumption of 1 cup of these vegetables 3 times a week.