They are called the "all-round king" of nutrition! Eat more of these 6 vegetables in spring!

Green leafy vegetables refer to green vegetables rich in chlorophyll, such as spinach, etc. They are recognized as healthy foods, and the darker the green, the higher the nutritional value~

Next, let’s take a look at the benefits of eating green leafy vegetables regularly!

01

12 Health Benefits of Leafy Greens

The benefits of green vegetables have been proven in many studies at home and abroad. In summary, there are mainly 12 aspects:

1. Prevent osteoporosis

The adequate supply of potassium and magnesium in green leafy vegetables can reduce the loss of calcium.

2. Protect your eyesight

It can provide a large amount of carotene and lutein, both of which are beneficial to eye health and protect vision.

3. Vitamin Supplements

It not only provides a considerable amount of vitamin B2, but is also rich in vitamin C.

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4. Helps prevent birth defects

Green leafy vegetables are the most important source of folate in the diet. Folic acid deficiency can lead to an increased risk of birth defects.

5. Control your weight

The dietary fiber content is high. Eating half a pound of green leafy vegetables cooked with less oil in one meal can effectively increase the feeling of fullness, slow down the emptying of food in the stomach, and help control food intake.

6. Reduces Diabetes Risk

When eating the same amount of staple food in a meal, increasing the intake of green leafy vegetables can slow down the rise in blood sugar after the meal.

7. Prevent and control high blood pressure

It can provide a large amount of potassium, calcium and magnesium to the diet, which can counteract the blood pressure-raising effect of sodium to a certain extent.

8. Reduce the risk of coronary heart disease

Eating more vegetables can help reduce the body's inflammatory response and reduce the risk of coronary heart disease.

9. Prevents multiple cancers

An increased intake of vegetables is associated with a decreased risk of many cancers.

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10. Prevent cognitive decline

Studies have shown that among fruits and vegetables, dark green leafy vegetables are the most beneficial for preventing cognitive decline.

11. Improve athletic ability

Dark green leafy vegetables are rich in nitrates, which are slowly converted into nitric oxide after being ingested by the human body. This plays a role in dilating blood vessels, improving blood circulation, and improving athletic ability.

12. Fighting pollution

Chlorophyll, dietary fiber and various phytochemicals in green leafy vegetables can reduce the mutagenic effects of carcinogens.

02

6 Green Vegetables Are the Nutritional All-Round King

There are more than 20 common dark green leafy vegetables. Through analysis of relevant nutritional data, it is recommended to eat at least 2 fist-sized amounts (about 200 grams) every day.

03

A guide to healthy intake of green leafy vegetables

Eating more green leafy vegetables is good for you, and if you consume them in the right way, you can maximize the benefits.

1. Ensure intake

The "Dietary Guidelines for Chinese Residents (2022)" recommends that people consume fresh vegetables every day, with a total amount of 300 to 500 grams, of which dark vegetables should account for more than half.

2. Master the correct cooking method

3. Pay attention to the best "consumption" time

Green leafy vegetables are most likely to wilt and lose vitamins, so it is best to eat them within 3 days.

4. Use appropriate storage methods

It is recommended to wrap green leafy vegetables in soft paper, put them in food plastic bags and put them in the refrigerator. Be careful not to place them close to the inner wall of the refrigerator to avoid freezing.

Source: Life Times

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