Dark green leafy vegetables like spinach, kale, and collard greens are full of nutrients, but they’re so much more than just healthy — they’re potent superfoods!
Even though it’s easy to take these vegetables for granted since they’re in our grocery stores all year round, it’s essential to know the health benefits of dark green leafy vegetables and how to incorporate them into your diet.
Here are some ways to take advantage of the health benefits of dark green leafy vegetables that you probably did not know about; plus some side effects you should be aware of;
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| Health Benefits of Dark Green Leafy Vegetables |
Health Benefits of Dark Green Leafy Vegetables-
Dark green leafy vegetables are low in calories-
One cup of cooked spinach has just seven calories, making it a great food choice for people trying to lose weight. In addition, dark green leafy vegetables contain large amounts of water that fill you up quickly and can help you eat less food overall. A diet rich in dark green leafy vegetables may also help you feel full sooner after meals while reducing feelings of hunger and cravings over time.
It’s important to note that some studies have shown that eating too many dark green leafy vegetables might increase your risk of kidney stones. If you have a history of kidney stones or have trouble digesting oxalates, talk with your doctor before increasing your intake of these foods. For most healthy, however, eating more dark green leafy vegetables will provide health benefits without serious side effects.
Dark green leafy vegetables help control blood sugar levels-
The fiber and folate in dark green leafy vegetables help control blood sugar levels.
Fiber is also essential for maintaining a healthy body weight. Dark green leafy vegetables are low in calories, which can help prevent weight gain.
For example, one cup of chopped cooked spinach contains only 36 calories. Folate may be for pregnant women to consume because it has to prevent neural tube defects in newborns. These defects affect about 3,000 babies born each year in the United States and result in developmental disabilities or death.
Researchers have found that women who take folic acid supplements reduce their risk of having a child with a neural tube defect by 70 percent. Foods high in folate include asparagus, broccoli, Brussels sprouts, collard greens, kale, mustard greens, spinach, and turnip greens.
Dark green leafy vegetables improve digestive health-
Dark green leafy vegetables are an excellent source of fiber. The fiber in dark green leafy vegetables helps your body digest food better and absorb nutrients from food. Fiber also slows down digestion, which gives you a feeling of fullness after eating and can prevent overeating.
Fiber also helps lower cholesterol levels and reduces your risk of diabetes by helping you maintain a healthy weight. Increasing your intake of fiber-rich foods, like dark green leafy vegetables, is one way to assert a healthy digestive system. – Include 10- other health benefits related to heart disease, cancer prevention, blood pressure control, inflammation reduction, and bone health.
Dark green leafy vegetables support healthy skin-
One possible benefit of dark green leafy vegetables is their high levels of vitamin C, which help reduce symptoms associated with skin disorders like psoriasis. Vitamin K may be helpful for those with psoriasis because it can stimulate collagen production and help improve skin conditions.
Those who want to eat vegetables that support healthy skin should add dark green leafy vegetables to their diet to get these benefits. They are e good sources of carotenoids, including beta-carotene and lutein. Carotenoids have to prevent skin damage from UV rays.
Additionally, eating plenty of dark green leafy vegetables helps you meet your daily fiber intake requirements—fiber plays an essential role in promoting a healthy digestive system by reducing intestinal transit time and improving regularity.
Dark green leafy vegetables may protect against certain cancers-
Laboratory research suggests that compounds in dark green leafy vegetables can block cancer cells from dividing and multiplying. In a 2005 clinical study published in Cancer Research, for example, postmenopausal women with a family history of breast cancer who ate high doses of carotenoids – lubricants that had a lot of dark green leaves Vegetables are given a vibrant color – reducing the rate of breast cancer. Time compared to people who did not eat foods rich in carotenoids.
The nutrients found in dark green leafy veggies contribute to heart health-
A study published in The American Journal of Clinical Nutrition reported that green leafy vegetables reduce blood pressure and protect against heart attacks. They also promote bone health: Dark green leafy vegetables contain high calcium, which helps strengthen bones and prevent osteoporosis.
Green leaf vegetable side effects for cancer patients include vitamin K, a nutrient to consume if you’re undergoing chemotherapy or radiation treatment for cancer. Too much vitamin K may interfere with your treatment, so discuss your diet with your doctor before adding dark green leafy veggies to it.
People with liver disease can benefit from eating greens-
If you have liver disease, you may be to avoid green leafy vegetables. According to new research, there is no need to limit the use of green vegetables because they can help alleviate some symptoms associated with Hepatic Encephalopathy. Symptoms like confusion and disorientation can also be relieved by increasing fluid intake or taking thiamine supplements.
The recommended daily allowance for adults is 1.2 mg/day and between 1-5 mg/day for children under 14. A simple way to get more thiamine in your diet is fortified cereals, bread, and rice. You can also find a variety of meats, beans, nuts, seeds, and eggs.
Dark green leaves have high amounts of vitamin K, which helps maintain strong bones-
Vitamin K is essential for bone health, and research shows that people who eat a diet rich in vitamin K have healthier bones than those who don’t. Vitamin K is abundant in green leafy vegetables like kale, spinach, and Swiss chard. Two cups of chopped kale contain more than 400 percent of your daily recommended intake (RDI) for vitamin K. So eat your greens to keep your bones strong!
Kale and other dark green leaves are excellent sources of vitamins A, C, and E: Like most fruits and vegetables, dark green leaves are full of antioxidants— these powerful nutrients help fight disease. The vitamins A, C, and E found in dark green leaves may reduce your risk of developing cancer or heart disease by neutralizing free radicals before they can damage cells in your body.
Dark greens may reduce your risk of developing Alzheimer’s disease and dementia-
As people age, their risk of developing certain neurological diseases such as Alzheimer’s and dementia increases. In a study published in JAMA Neurology in April 2013, researchers found that people who ate high levels of leafy green vegetables (such as spinach and kale) had a lower risk of developing Alzheimer’s disease and other types of dementia. Researchers believe antioxidants in dark greens play a role in keeping brain cells healthy.
Dark Green Leafy Vegetable list name-
Spinach, kale, arugula, bok choy, collard greens, chicory greens, endive, romaine, and lettuce are dark green leafy vegetables.
Kale may be a little better than other dark green leafy vegetables for you because it has three times more vitamin C than spinach and two times more calcium than whole milk. Kale is also an excellent source of manganese and vitamin K. A cup serving of kale provides 94 percent of your daily need for vitamin K.
This nutrient plays a role in blood clotting and bone health. In addition, one cup of cooked kale contains about 1 milligram of iron (4 percent DV). Iron helps to make red blood cells that carry oxygen throughout your body.
It is important to note that cooking can significantly reduce the amount of iron in food. So eating raw or lightly steamed kale is best if looking to get as much iron as possible from these dark green leafy vegetables. Kale also offers vitamins A, B6, C, and E. One cup of chopped kale delivers over 100 percent of your daily needs for vitamin A.
Vitamin A is necessary for healthy vision, skin, and mucous membranes. It is also essential for the functioning of the immune system. Kale is rich in the carotenoids lutein and xanthine. These antioxidants help to protect against eye disease and age-related macular degeneration. Additionally, lutein may play a role in reducing cholesterol levels.
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