The importance of eating vegetables is as great a mystery to most people, yet research has shown time again that vegetables are one of the most important parts of any balanced diet. The key benefits to the good health of eating a diet high in vegetables include lowering blood pressure, preventing heart disease, lowering the risk of certain forms of cancer, and even keeping excess weight under control.
There are so many different plans dedicated to raising awareness about the importance of eating vegetables in everyday life while working to make eating vegetables more readily available to more people. These plans have been proven successful in part because they promote a variety of different foods. Along with the popularity of such foods as cabbages and broccoli, there are also a wide variety of different vegetables. From yellow and green beans to potatoes and carrots there is truly no shortage of ways to enjoy vegetables in your diet.
Changing your eating habits and increasing your daily vegetable intake is a very easy way to start eating a healthier diet and to get a jump-start on your weight loss goals. With a little help from a grocery list and a willingness to experiment you are sure to find a variety of vegetables that are both delicious and nutritious. All you need to do now is stick with it and soon you will be enjoying the variety of foods that are available to you at an affordable price.
Best Leafy Green Vegetables to Eat
Many people wonder which is the best leafy green vegetable to eat. If you were to ask nutritionists and doctors what are the best leafy green vegetables to eat, most would tell you that greens are a great way to get essential nutrients, especially vitamin A, C, D, E, K, and selenium. However, not everyone agrees with this assessment. This is because the best leafy green vegetables to eat are only those that are fresh.1
Yes, it is true that leafy green vegetables such as spinach and kale can be fresher than other green leafy vegetables. But they do not last very long. This means that if you want to get more nutrients out of them, then you would have to eat them regularly. Many nutritionists recommend six small-sized to medium-sized green leafy green vegetables to be consumed on a daily basis. The best leafy green vegetables to eat are; romaine lettuce, spinach, kale, collard greens, turnips, and alfalfa sprouts.2
The Benefits of Kale – Nutritional Value and Other Info
It seems as though kale has been the proverbial superfood of the 21st century, but if you have never tried it, you’re not alone; you’re also not alone in suspecting, what’s so great about kale? A member of the cucumber family, kale belongs to the cabbage family and is related to Brussels sprouts, cabbage, broccoli, and others that have been growing in worldwide popularity for its high level of nutritional value and rich combination of antioxidant vitamins, iron, and mineral content. But, before we go any further, let’s go over the benefits of kale to better understand its nutritional worth.
One of the best-known benefits of kale (besides being great for salads) is that of health benefits. Kale benefits from having more beta-carotene than carrots, more vitamin C than oranges, more potassium than bananas, more protein than eggplant, more magnesium than spinach, more vitamin A than carrots, more iron than spinach, more zinc than an orange, more selenium than spinach, and more protein than an egg. That’s right, this leafy green vegetable has more protein (protein is the major component of everything living, including plants) than an egg! While this nutrient-packed wonder may be the most nutritious vegetable on earth, it still has its limitations; kale benefits can only be fully realized when consumed in rich quantities and partnered with protein-rich fruits and vegetables.
To optimize the nutrient value of kale, it should be paired with foods that are high in vitamin C, antioxidants, beta-carotene, iron, zinc, selenium, and protein. Avoid combining kale with foods high in fat such as dairy products and fried foods, as those ingredients will diminish the nutritional benefits of kale considerably. If you’re trying to lose weight, it is important to incorporate a regiment of raw vegetables into your meals. Not only will you improve your nutrition immensely, but you will also feel great!
The Nutritious Benefits of Spinach
The benefits of spinach are numerous and this leafy green vegetable is one of the most nutritious vegetables grown in the world. This vegetable helps reduce cancer risk, improves circulation, fights several infections, maintains a healthy heart, and strengthens bones. The benefits of spinach are innumerable, so much so that it has been ranked as the third-best vegetable on the Oprah Winfrey show.3
Eating spinach offers numerous health benefits but before you start eating this leafy green vegetable, you must keep some important facts in mind. These facts include: Spinach benefits are numerous but you should keep some simple tips in mind before you start eating spinach.4
Spinach is loaded with vitamins A, C, and E which are considered to be the best antioxidants. The leafy green vegetables also contain a high level of iron and folic acid and these nutrients aid in protecting the body against the development of cancers and heart diseases. Additionally, you can also add some spinach recipes to your daily menu so that you can get the maximum benefits of spinach.5
The Benefits Of Alfalfa Sprouts
Many of us know about the many great benefits of alfalfa sprouts but very few of us know much more than that. With alfalfa sprouts, you get all the vitamins and minerals that you need in a concentrated form in the form of a liquid, which can be used to make healthy juices, smoothies, dressings for vegetables and so much more. Sprouted alfalfa seeds are very easy to grow yourself and the sprouts have a very high nutritional content. You can even use alfalfa sprouts as a way to prevent or reverse chronic disease, by eating the seeds or by taking supplements containing alfalfa sprouts. There are so many ways you can benefit from alfalfa sprouts it’s just amazing.6
One of the best-known benefits of alfalfa sprouts is their incredible nutritional value, which is achieved through the powerful antioxidants found in the sprouts. Sprouted alfalfa sprouts contain almost double the amount of vitamin A you find in carrots. In fact, a serving of alfalfa sprouts contains 75% of the recommended daily allowance of vitamin A. The other vitamins contained in alfalfa sprouts include vitamin K, iron, riboflavin, and several B vitamins. These vitamins are important to keep your body healthy and when used in conjunction with the powerful antioxidants found in alfalfa sprouts, they can do a lot to improve your health.
Another way you can improve your health through the consumption of alfalfa is by increasing the amounts of calcium that your body takes in. Sprouted alfalfa has a high nutritional value and when combined with a meal containing fresh vegetables, it can make a delicious accompaniment to your dinner. Sprouted alfalfa is also a rich source of magnesium, folate, potassium, and phosphorus. Potassium helps regulate the levels of salt in your blood as well as regulating muscle contractions. High levels of phosphorus have been linked to an increased bone density and high levels of riboflavin are linked to an improved immune system.7
The Benefits Of Romaine Lettuce
Romaine lettuce is a cabbage-type leafy green vegetable with dark green leaves that are grown primarily in France. This lettuce is typically trimmed of its very short leaves and the shorter leaves are cut into strips before being mixed with ingredients. The greens can be combined with mayonnaise, eggs, bread crumbs, cheese, and butter to make a light and tasty salad or served alone with bread and butter. As the romaine lettuce has very few leaves, this produces an abundance of crisp greens that adds great crunch and bite to any salad. Leafy green vegetables are high in vitamins, minerals, antioxidants, and fiber making them a highly nutritious and delicious part of any well-balanced diet.
In addition to its nutritional and culinary benefits, romaine lettuce is also known to possess antibiotic properties. The vegetable is an excellent source of vitamin C, which is an essential vitamin for healthy bones and teeth. It is also known to help support the immune system by fighting off bacteria and viruses. If you want to feed your guinea pigs with an inexpensive yet effective source of vitamin c, romaine lettuce is certainly worth checking out.8
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1 “The 13 Healthiest Leafy Green Vegetables – Healthline.” 1 Jul. 2018, https://www.healthline.com/nutrition/leafy-green-vegetables Accessed 1 Sep. 2021.
2 “Leafy Greens to Get to Know – WebMD.” 11 Sep. 2020, https://www.webmd.com/food-recipes/ss/slideshow-know-your-leafy-greens Accessed 1 Sep. 2021.
3 “Spinach: Health Benefits, Nutrition Facts (& Popeye) | Live Science.” 23 Jun. 2015, https://www.livescience.com/51324-spinach-nutrition.html Accessed 1 Sep. 2021.
4 “Pictures: Health Benefits of Spinach – WebMD.” https://www.webmd.com/diet/ss/slideshow-health-benefits-of-spinach Accessed 1 Sep. 2021.
5 “Pictures: Health Benefits of Spinach – WebMD.” https://www.webmd.com/diet/ss/slideshow-health-benefits-of-spinach Accessed 1 Sep. 2021.
6 “how to make alfalfa sprouts | sprouting alfalfa seeds at home.” 16 Aug. 2019, https://www.vegrecipesofindia.com/how-to-make-alfalfa-sprouts/ Accessed 1 Sep. 2021.
7 “Raw Sprouts: Good or Bad? | Food Network Healthy Eats.” https://www.foodnetwork.com/healthyeats/healthy-tips/2012/05/raw-sprouts-good-or-bad Accessed 1 Sep. 2021.
8 “What Happens To Your Body When You Eat Romaine Lettuce.” 30 Mar. 2021, https://www.eatthis.com/news-what-happens-body-eat-romaine-lettuce/ Accessed 1 Sep. 2021.