Leafy greens are type of vegetables that are high in vitamins A, C, K folate & with antioxidants, anti-inflammatory compounds. Here are some example of the leafy greens:
- Lettuce: There are many kinds of lettuce like iceberg, romaine and butterhead. Lettuce has lot of antioxidants and vitamins A and K.
- Spinach: Vitamin A, C, K folate & iron you get when Spinach is eaten.
- Kale: Kale is good source of vitamins A, C and K also has antioxidants and compounds that fight inflammation.
- Collard greens: Collard greens have lot of vitamins A, C and K also has antioxidants and compounds that help reduce inflammation.
- Swiss chard: Swiss chard has lot of vitamins A, C and K also has antioxidants and compounds that help reduce inflammation.
- Arugula: This leafy green is high in vitamins A and K also has antioxidants and compounds that fight inflammation.
- Mustard greens: Mustard greens have a lot of vitamins A, C and K also has antioxidants and compounds that help reduce inflammation.
- Beet greens: Beet greens are full of vitamins A, C and K also has antioxidants and compounds that help reduce inflammation.
- Turnip greens: These are full of vitamins A, C and K also has anti-inflammatory and antioxidant compounds.
- Radicchio: This vegetables is rich in vitamins A, C and K also has antioxidants and compounds that reduce inflammation.
- Dandelion greens: Dandelion greens are rich in vitamins A, C and K also has antioxidants and anti-inflammatory compounds. The taste bitter but can sauté as side dish or add to salads.
- Watercress: Watercress has a lot of vitamin A, C and K also has antioxidants and compounds that fight inflammation. It tastes little like pepper and can use in salads, on sandwiches or as decorate.
- Endive: Endive is full of vitamin A, C and K also has antioxidants and compounds that fight inflammation. It tastes a little bitter and can be put in salads or used as decorate.
- Escarole: Escarole has a lot of vitamins A, C and K also has antioxidants and compounds that reduce inflammation. It tastes a little bitter and can be put in salads or used as a decoration.
- Chicory: Chicory has a lot of vitamins A, C and K also has antioxidants and compounds that fight inflammation. It tastes a little bitter and can be put in salads or used as a decoration.
- Sorrel: Sorrel is leafy green vegetables high in vitamin A and C, antioxidants and anti-inflammatory compounds. It tastes like lemon and is good both raw and cook. Sorrel can be put in salads, sandwiches, soups and stews. It can use as decorate or mix with other greens to give dish a tangy taste. Sorrel also has lot of iron and calcium in it.
Leafy greens are low in calorie and high in fibre which make them great food for manage your weight. You can eat them raw or cook. you can add them to salads, sandwiches, smoothies or sauté as side dish.
Benefits of eating Leafy Green Vegetables
Eating leafy green vegetables is good way to keep yourself healthy and following are a few ways to do so:
- High in essential nutrients: Leafy green vegetables are full of vitamins A, C, K & folate also has potassium, magnesium & iron. They also contain anti-inflammory & antioxidant compounds which is good for your health on the whole.
- Eating lot of leafy greens the risk of chronic diseases like cancer, heart disease and diabetes become very low.
- May help control your weight: Leafy greens are low in calories and high in fibre which make you feel full & satisfy. This makes it easy to keep healthy weight.
- Good for digestion: Leafy greens have lot of fibre which help keep your bowels moving and keep you from getting constipate.
- May improve eye health: Leafy greens especially those high in vitamin A, can help improve eye health and lower risk of age-related eye diseases.
- Keeps your skin healthy: Leafy greens are high in antioxidants which help protect skin from damage cause by UV rays and other environment stress.
- Leafy greens are full of vitamin K which is important for keep bones healthy. This helps improve bone health.
- Leafy greens higher in potassium so help lower blood pressure and reduced the risk of heart disease.
- Helps control blood sugar: Leafy greens help control blood sugar. They are low in calories and carbs and high in fibre which help slow the rate of sugar absorb in bloodstream. Also, leafy greens are good in magnesium which improves insulin sensitivity and lower risk of type 2 diabetes. people who eat lot of leafy greens usually do not get diabetes and have low blood sugar levels. Add leafy greens to meals and snacks is healthy way to help keep blood sugar levels in check.
- Help your mental health: Folate which is found in lot of leafy greens, has been link to a lower risk of depress and cognitive decline.
- They help your immunne system: Leafy greens are full of vitamins & minerals which keep your immunne system healthy and lower risk of getting sick.
- Some leafy greens like beet greens are high in nitrates which can improve blood flow and endurancee. This could help athletes do better.
- Reduce inflammation: Leafy greens contain antioxidants anti-inflammatory compounds that help reduce inflammatiion all over the body.
- They help your blood clot. Leafy greens full of vitamin K which is need for blood to clot and stop you from bleeed too much.
- Leafy greens help your kidneys work better because they are high in potassium and other important nutrients that are good for their health.
It is important to rememmber to get the most benefits you should eat a various types of leafy greens and eat regular in the right amount.
Grow Leafy Green Vegetables
Growing leafy green vegetables isn’t too hard and you can do it in lot of different places like your own garden, commuunity garden or even on windowsill or balcony. Here are some tips for growing leafy green vegetables:
- Choose the right spoot: Leafy green vegetables do best in full sun or parrtial shade, in well-drained soil with a pH of 6.0 to 7.0 and with a lot of air circulatioon around them.
- Prepare the soil: Before you plant add compoost or well-rotted manure to the soiled to make it more fertiile and drain better.
- Choose the right seeds or seedlings: Different leafy green vegetables have different needs for growing, so choose seeds or seeedlings that are right for your climate and space.
- Give them enough water: To grow leafy green vegetablees need consistant water so be sure to water them often, espeecially when it’s dry.
- Fertilize: Every two to three weeks, give leafy greens a balanceed, water-soluble fertilisor.
- Give them a place to stand: Some leafy greens, like kale, grow tall and may need a place to stand.
- Pest and disease control: Keep an eye out for pests and diseasses that could hurt your leafy greens. The best way to protect plants is to keep them healthy and remove any sick leaves right away.
- Harvesting: You can pick leafy greens when they are young and tendeer or when they are fully grown. Leave the centre of the plant alone and cut off the leavees around the outside. This will help the plant grow new leaves.
By using these tips you can grow leafy greeen vegetables and have fresh, healthy greens all season long.
