Know green leafy vegetables benefits and about best green leafy vegetables to eat raw.
Green leafy vegetables are protective food and also green leafy vegetables are rich source of vitamins, minerals, iron and calcium.
5 Best Green Leafy Vegetables To Eat Raw
- Kale
- Spinach
- Arugula
- Collard Greens
- Fenugreek Leaves
Now let us learn about the health benefits of each of these green leafy vegetables:
1. Kale
Kale is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants.
vitamin A (206% of the DV), vitamin K (684% of the DV), vitamin C (134% of the DV), vitamin B6 (9% of the DV), Manganese (26% of the DV), Calcium (9% of the DV), Copper (10% of the DV), Potassium (9% of the DV) Magnesium (6% of the DV), vitamin B1 Thiamin (6% of DV), vitamin B2 Riboflavin, vitamin B3 Niacin, Iron and Phosphorus. Kale also contains little amount of fat – omega-3 fatty acid known as alpha linolenic-acid.
Kale is one of the world’s best sources of vitamin K, one cup of raw kale contains 684% of the daily value (DV) of vitamin K. Kale is also one of the leafy greens which is very high in powerful antioxidants like quercetin and kaempferol. It also contains beta-carotene and vitamin C, as well as various flavonoids and polyphenols.
Kale is one of the best plant-source of vitamin C, about 4.5 times much as spinach. You will be surprised to known that a cup of raw kale contains more vitamin C than a whole orange fruit.
Kale can help lower cholesterol, which may reduce the risk of heart disease. Consuming kale for 4-5 months can increase HDL (good cholesterol) by 25-27% and lower LDL (bad cholestrol) by almost 10-12%.
Kale is loaded with several natural compounds which can protect the body against cancer. Kale is very high in beta-carotene antioxidant which body can turn into vitamin A. Kale is also high in lutein and zeaxanthin nutrients which is vital for eyes.
2. Spinach
There are numerous benefits of eating spinach everyday. Spinach benefits for skin and for hair are widely popular. Spinach is loaded with tons of nutrients, protein, iron, vitamins, and minerals – 24 mg of magnesium, 167 mg of potassium and 58 micrograms of folate.
Spinach is a rich source of vitamin K which produces Osteocalcin protein responsible for stabilizing calcium in the bones throughout the body. Spinach is also a great source of calcium, vitamin C, vitamin D, dietary fibre, potassium and magnesium. Spinach is responsible for improving eyesight and boosting the immune system because it contains a significant amount of beta carotene, zeaxanthin, lutein and chlorophyll.
Spinach is high in vitamin A which helps fight various kinds of bacterial and viral infections. Spinach is also vital for hair because it enhances sebum production which keeps hair moisturised and nourished.
Needless to say vitamin A in spinach enhances the growth of cells & tissues, helps cellular growth of skin and hair. So people who are worried about the risk of hair loss should eat spinach in ample quantity.
Spinach provides the required levels of folate and magnesium in the body which generates metabolic energy for the body.
3. Arugula
Arugula is a leafy green vegetable which is also known as rocket, salad rocket, garden rocket, roquette, rucola, rugula or colewort. Arugula is rich in calcium, potassium, folate, vitamin A, vitamin K and vitamin C.
Arugula prevents cancer. Arugula is a source of glucosinolates (sulfur-containing substance) which give it cancer-fighting power. The human body breaks down glucosinolates into sulforaphane which can inhibit the progression of cancer cells.
Due to its high content of calcium and vitamin K (contains eight times more calcium than iceberg lettuce), Arugula is essential for bone health. It has been reported that half cup of arugula contains 10.9 micrograms of vitamin K. And consuming three cups of arugula (daily) provides with 100 percent of the human body need of vitamin K.
Arugula is a wonder leaf for inflammations. It contains indole-3-carbinol and isothiocyanates, both of which can suppress the inflammation in the body.
It increases brain power. Arugula is high in vitamin B, folate, and other vitamins vital for skin & muscles which prevents aging brain from cognitive decline.
4. Collard Greens
Collard greens are loose leaf greens, related to kale and spring greens. They have thick leaves that taste slightly bitter. These healthy little green leaves are rich with nutrients vitamin A, vitamin K and vitamin C, all three of which are vital for the immune system. Vitamin C is vital for healthy blood cells and vitamin A for healthy T-cells.
Dietary fiber in collards maintain the digestive health and the soluble fiber (collard greens) absorb cholesterol and thus lowers the cholesterol levels. Also the insoluble fiber (collard greens) are vital for the good bacteria through-out the digestive tract which can help digest foods more efficiently and in a much healthy way.
Collard greens are rich in the folate and antioxidants. It is a well-known fact that antioxidants are essential as they neutralize free radicals and reduce the risk of cancers and other deadly ailments. Whereas folate is particularly important for small children and pregnant women (prevent birth defects like spina bifida).
Collard greens are also rich in potassium (one cup of cooked collard greens packs 1,045% of the DV for vitamin K) which is important for heartbeat, muscles movements and balancing the effect of salt in the body).
Collard greens are very beneficial for people who have diabetes because collard greens have a low glycemic index (GI) rating, which means they regulate blood sugar level.
5. Fenugreek
Fenugreek leaves are known as ‘Methi’ and come loaded with vitamins, minerals, fiber and phytonutrients. Fenugreek helps lowering cholesterol and blood sugar level.
Another great reason to consume fenugreek is to boost testosterone (in men). Studies have shown that fenugreek increases libido and enhances male-reproductive system.
Fenugreek leaves also help in improving intestinal cholesterol absorption and enhances the production of cholesterol (fenugreek can increase production of good (HDL) cholesterol and reduce production of bad (LDL) cholesterol). People suffering from atherosclerosis and diabetes should consume fenugreek in large quantities.
Fenugreek has antioxidant properties which improves digestion, reduces gastrointestinal ailments, constipation, indigestion and all kinds of stomach pain. Fenugreek is very beneficial for colon and stomach ulcers. People suffering from intestinal inflammation and bowel syndrome should consume fenugreek on a regular basis.
Fenugreek leaves are also beneficial for heart (cardiovascular) health. Fenugreek reduces the risks of heart disease. Fenugreek reduces inflammation on cellular levels and can also be useful in kidney ailments and muscular pain.
It is important to eat winter fruits and vegetables for the proper functioning of body metabolism.
Eating green leafy vegetables on a daily basis have significant health benefits.