Dietician, Deepshika Agarwal, lists the benefits of deep-green leafy vegetables and green food. She also offers a green vegetable juice recipe to include deep-green leafy vegetables in your daily meals.
You don’t need to know all the green vegetables’ names to understand the benefits of green vegetables. The nutrient power in deep-green leafy vegetables to heal and rejuvenate the human body is well-known.
Not vitamins or medicines, just deep-green leafy vegetables. Grandma knew what she was talking about when she told us to eat our spinach, so we could grow up to be strong like Popeye.
The list of green leafy vegetables’ names below offers the kind of nutrition unmatched by any combination of synthetic medicines or supplements.
As most people are well aware, good nutrition and a balanced diet for women are important components of overall health.
A healthy diet requires a number of vitamins and nutrients and your consumption of these depends on making healthy choices that are directly beneficial for achieving optimum health.
Raw green leafy vegetables are considered to be the major contributor of vitamins and minerals in the diet. They are plants or parts of plants that are used as food.
Leafy vegetables supply many nutrients besides providing variety to the diet. They make the food attractive by their colour, texture and flavour.
Due to increasing scientific evidence linking red meat consumption to heart disease, more people are switching to plant-based diets.
This raw vegetables’ list will help you increase your consumption of green vegetables as sources of many nutrients, including micronutrients.
Though the Indian population is mostly vegetarian, the intake of these green vegetables has decreased in their daily diet with the increase in consumption of fast foods.
Today, Indians do not eat green food in the quantity they require as many are not aware of green leafy vegetables’ benefits and their importance in the diet.
Researchers have found that daily consumption of leafy green vegetables can cause a 23% reduction in coronary heart disease. So, it is advisable to include at least 50 grams of dark-green vegetables daily in your diet.
6 Green Leafy Vegetables’ Benefits
Want a list of leafy vegetables names and benefits they provide? This green vegetables list will give you an idea of the best green vegetables and their health benefits.
1. Reduce obesity
Greens contain a high amount of moisture. Hence they are not good sources of calories. They are the main ingredient in the diet of people looking out for weight loss. Leafy green salad is a must for obese people.
2. Excellent source of iron
Beet greens are excellent sources of iron and riboflavin. After the age of 40 women should concentrate on including spinach in their diet as spinach is a rich source of iron.
A 60-gm serving of boiled spinach contains around 1.9 mg of iron. Many green vegetables contain less than 1 mg of iron for an equivalent serving. Hence spinach does contain a relatively high level of iron.
3. Rich source of folic acid
Green leafy vegetables like amaranth, spinach and mint are good sources of folic acid. (100g = 120-140ug). Folate (folic acid) helps the body form red blood cells.
Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folic acid. This reduces the risk of neural tube defects.
4. High fibre content
Dark green leafy vegetables contribute to the fibre content of the diet. Fibre helps to reduce constipation and diverticulosis. It is important for proper bowel function.
5. Protect the eyes from damage
Spinach, collards, turnip greens are rich sources of carotenoids (Vit A) thus preventing night blindness, cataract and any kind of chronic fatigue.
Free radicals generated by sunlight, cigarette smoke, air pollution, infection, and metabolism cause muscular damage.
Dark green leafy vegetables contain two pigments, lutein and zeaxanthin that accumulate in the eye. These two pigments eliminate free radicals before they can harm the eye’s sensitive tissues.
6. Cancer-prevention benefits
Certain dark-green vegetables like arugula, broccoli and kale are all members of the cruciferous family.
These dark-green vegetables supply phytochemicals such as indoles that help stop cancer before it starts. These phytochemicals block enzymes that activate carcinogens and boost enzymes that detoxify them.
Other antioxidant phytochemicals in these green cruciferous veggies help prevent and repair DNA damage that can lead to cancer. They also seem to interrupt the growth of cancer cells.
Quick, Easy Green Vegetables Recipe Ideas
Although most of the greens are eaten raw, proper cooking methods (not overcooking) can preserve over 90% of their nutrients while their flavour becomes more concentrated and sweet.
Dark leafy greens are tasty and easy to add in your daily meals. If you’re wondering how to make green vegetables, try some of these ideas for green veggie recipes.
- Make a leafy vegetable salad
A leafy green salad of spinach, cabbage and lettuce, broccoli taste great when mixed in a veggie greens salad with different kinds of veggies such as tomatoes, cucumbers, carrots and onions. You can use lemon, different herbs, garlic or vinegar for the salad dressing to enhance the taste.
- Green vegetables roll
Make a healthy green vegetables roll with tuna, chicken or turkey and add spinach, arugula, cabbage and other veggies for some extra flavour and to preserve the nutrients in green leafy vegetables.
- Healthy green vegetables’ soup
Instead of your normal soup, try a new leafy green vegetable soup recipe for variety and to benefit from its green nutrition value.
- Stir-fry green leafy veggies
Add chopped small green vegetables like cauliflower greens, leafy lettuce, spinach, broccoli to chicken or tofu or paneer and stir-fry with olive oil. One can add green chillies and other spices as per their taste.
- Steam raw green vegetables
For something new, steam some raw green vegetables like kale or spinach until the colour of greens changes to bright green. Avoid overcooking to preserve the green nutrition value.
- Green vegetable juice
There are many benefits of green leafy vegetables’ juice. Want to know how to make real vegetable juice? Use the green vegetable juice recipe for Green Mary juice below.
Green Juice Recipe
The benefits of green juice include detox and cleansing as well as fat-burning for weight loss. This green vegetable juice benefits come from the best green leafy vegetables like spinach, coriander and mint that are healthy greens to eat every day.
Green juice benefits include preserving the dark green vegetables’ vitamins and nutrients in green leafy vegetables that are so good for us. But you don’t need to start a green juice diet to enjoy a glass of healthy fruit and vegetable juice in the morning.
This green veggie juice recipe contains healthy green foods and fruits like pineapple to enhance the flavour of healthy vegetable juice.
This fruit vegetable juice recipe is for 1 serving or 1 glass.
- Spinach: 10-15gms
- Mint: 20gms
- Corriander leaves: 10gms
- Sweet lime: 1 in nos
- Pineapple: 1 slice
- Blanch spinach. Wash and chop mint and coriander leaves.
- Blend all the ingredients together. Serve this vegetable fruit juice cold.
- Energy (kilocalories) – 53
- Protein (grams) – 2.36
- Fat (grams) – 0.4
- Fibre (grams) – 1
- Iron (milligrams) – 4.56
- Calcium (milligrams) – 103.5
- Carotene (micrograms) – 2198
- Folic acid (micrograms) – 41.25
Include this green vegetable smoothie recipe in your morning vegetable juice diet and get the maximum benefits of green vegetables’ juices for good health.
This green leafy vegetables’ list of top green vegetables includes some of the best leafy greens, dark vegetables and a tasty, easy green juice recipe.
Find more healthy fruit and vegetable juice recipes and share your own recipes for vegetable juice online on the SHEROES app for women.
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