Most of us avoid eating green and leafy vegetables, and for some it, would be the last choice to have. They are also the most ignored and avoided foods as well.
And most of us are unaware of the fact that it contains lots of benefits.
Dark green leafy vegetables are perhaps the most potent superfood on the planet. Eat Green leafy and other colour ful vegetables to stay Healthy and fit.
Below are some of the nutrients that green and leafy vegetables contain :
- Green and leafy vegetables are rich source of essential vitamins including A, B, C, E and K.
- Greens are high in antioxidants, which protect cells from free radical cell damage and also help to improve vision naturally.
- Other nutrients include, iron, magnesium, manganese, potassium, calcium, folic acid and omega-3 fatty acids. Each of them is needed for proper functioning of our systems.
- Most of all vegetables are extremely low in fat and carbohydrates – ideal options for weight watchers.
- The high amount of fibers present in green veggies helps to get rid of waste and toxins. Fiber keeps bowel movements regular; prevent constipation, and other diseases of digestive system.
- It has been found in studies that regular intake of green and leafy vegetables can lower the risk of development of serious diseases including cancer and heart diseases, as they are rich in necessary vitamins and minerals, do not contain unhealthy fats (bad cholesterol) and are low in calories.
Some of the Green Leafy Vegetables :
How Much Green Should You Eat?
The USDA food pyramid suggests a minimum of 3 servings of leafy greens per week. Most health experts agree that the amount of leafy greens that we should consume is likely much higher than just 3 servings per week.
Simple ways to include Green Leafy Vegetables in Diet :
1. As a wrap (roll) :
Make a good filling wrap using whole wheat chapattis, some vegetables can be wrapped up in cheese and served.
2. Plant them :
Planting vegetables in your own garden or in your balcony will encourage you and your children to have them. We always like to eat the vegetables that we have grown for a couple of weeks in own garden while putting efforts.
3. Dip for all :
Make a dip using spinach, coriander and dill to have with your favorite munching.
4. Vegetable soup :
You add these leafy’s with different varieties of soups, with some chicken or pasta turns out to be a very deliciously healthy way of eating vegetables.
5. Fresh juice :
Prepare a juice mixing fruits and vegetables at home. These can be very refreshing for the children and for adults also.
6. Sandwich :
A good vegetable sandwich using whole wheat bread, some home made coriander chutney, cucumber, fresh tomatoes, and fresh leafy’s will be delicious.
7. Lentil Vegetable curry :
In Indian cuisine we often cook lentils for meals, adding some veggies with your lentils are a good way of introducing vegetables in children.
8. With pasta or rice :
Adding them in your pasta or making a colorful pilaf using rice, fresh Methi(methi saag, Fenugreek Leaves) or mint leaves, veggies can be filling.
Choosing the Veggies
Leafy Vegetables should be purchased fresh. And also look for leaves with no yellowing and that are not wilted.
Leafy Vegetables should be stored at a temperature between 34-38F.
It should be stored away from tomatoes, apples or other fruits that give off ethylene gas, which cause green to wilt and spoil quickly.
Wash the green leafy veggies before cutting it up. Put it in a basin filled with cold water.
Do not let vegetables soak.
After washing fresh greens, pat them dry with paper towels or a freshly clean kitchen towel — or use a salad spinner — to help remove excess liquid. Leafy greens need to be handled safely just like any other food.
So try to add more Leafy Veggies in your diet to stay healthy.