Leafy vegetables contain many important nutrients, vitamins, minerals, and antioxidants, making them a great way to improve your health. As a nutritionist, I highly recommend incorporating more of the following salad leaves into your diet.
spinach
Spinach is readily available year-round and is plentiful. Iron, calcium, potassium, vitamins B6, C, K. It’s also a good source of antioxidants, which reduce the risk of many diseases, including heart disease and certain cancers.
Cooking tends to destroy the natural polyphenols and flavanols in the leaves, so they are best eaten uncooked as part of a salad.be polyphenols and flavonoids It may reduce your chances of developing certain cancers, cardiovascular disease, diabetes, and neurodegenerative diseases such as Alzheimer’s disease.
kale
Kale has a unique taste, which varies slightly depending on the variety and cooking method. If you can tolerate the bitter taste, kale is rich in important micronutrients such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and selenium. It is also good source of vitaminscontains vitamins A, B, E, C, and K.
Avoid blanching or boiling kale as this can reduce the amount of kale. Water-soluble minerals, vitamins, and phytochemicals Inside the leaves. Kale can be eaten in salads without cooking.
1 cup (21g) of raw kale is just 9 calories.
swiss chard
my third option is swiss chardIt has a slightly sweet flavor and contains a generous amount. vitamins A and C. And even a small amount (about 175 grams) of Swiss chard can meet his daily needs for vitamin K, which is important for blood clotting and healthy bones.
Swiss chard, which comes in a variety of colors, also contains essential minerals, including: iron, copper, potassium, calcium.
collard greens
Collard greens are an excellent source of nutrition Lutein, which is important for eye health. It is rich in minerals such as vitamin A, C and minerals. Calcium, iron, zinc, copper, selenium, is an excellent source of dietary fiber. Like spinach, it is available all year round.
rocket
If you’re in the mood for a fresh, tangy, slightly bitter, peppery-tasting leafy vegetable, consider adding rocket to your plate.has been consumed by humans since at least roman eraIt is also popular as a pizza topping.
Rocket, also known as arugula or eruca, is rich in nitrates. improve performance in sports.Lots of rockets too Vitamins K and C, calcium and polyphenols.
romaine lettuce
Contains plenty of crunchy and mildly flavored romaine lettuce. nutritious sweets. It is an excellent source of vitamins and minerals such as vitamins A, K, C, and folic acid (a B vitamin that is especially important during pregnancy). These nutrients are essential for maintaining overall health and supporting a healthy immune system.
Romaine, also known as cos lettuce, is also a source of dietary fiber. reduce risk Heart disease, stroke, type 2 diabetes, colon cancer, etc.
watercress
If you like a little spice and want to incorporate a leafy vegetable with a unique flavor into your diet, watercress is a great choice. Not only does it add an explosion of flavor, but it also provides a rich sauce. Vitamin A, C, antioxidants.According to research, watercress Oral cancer treatment drug.
Bok-choy
If you’re looking for a leafy vegetable with a gentle flavor and a satisfying texture, bok choy is the perfect choice. This variety of Chinese cabbage can be used in stir-fries, soups, salads, or simply sauteed as a side dish.
It is rich in dietary fiber and contains various ingredients. vitamins, minerals and antioxidants.The green of this leaf helps to maintain It can improve bone health, immunity, vision, heart health, blood pressure, and even prevent certain types of cancer.
I prefer a balanced diet, so adding these leafy vegetables helps me stay healthy, boost immunity, and reduce the risk of various chronic diseases. It is also low in calories, so it is also recommended for people who want to manage their weight. Enjoy it in salads, smoothies, soups, or as an accompaniment to your favorite meals.
Surajit SarkarSenior Lecturer in Nutrition, City University of London
This article is republished from conversation Under Creative Commons License.read Original work.
