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 salad leaves into your diet, writes Surajit Sarkar, Senior Lecturer in Nutrition at City, University of London.
spinach
Spinach is easily available year-round and is rich in iron, calcium, potassium, and vitamins B6, C, and K. It is also a good source of antioxidants, which reduces the risk of many diseases, including heart disease and certain diseases. cancer.
Cooking tends to destroy the natural polyphenols and flavanols in the leaves, so they are best eaten uncooked as part of a salad. Certain polyphenols and flavonoids may reduce the likelihood 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 a good source of vitamins such as vitamins A, B, E, C, and K.
Avoid blanching or boiling kale, as this can reduce the amount of water-soluble minerals, vitamins, and phytochemicals in the leaves. Kale can be eaten in salads without cooking.
1 cup (21g) of raw kale has only 9 calories.
swiss chard
My third choice is Swiss chard, which has a slightly sweet flavor and is rich in vitamin A and vitamin C. A small amount (about 175 grams) of Swiss chard can also meet your daily needs for vitamin K, which is important for your health. Blood clotting and healthy bones.
Swiss chard comes in a variety of colors and also contains essential minerals such as iron, copper, potassium, and calcium.
collard greens
Collard greens are an excellent source of lutein, which is important for eye health. It is rich in vitamins A and C and minerals such as calcium, iron, zinc, copper, and selenium, and is an excellent source of 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. It has been eaten by humans since at least Roman times and is a popular pizza topping.
Rocket, also known as arugula or eruca, is rich in nitrates, which research shows can help improve sports performance. Rocket is also rich in vitamins K, C, calcium, and polyphenols.
romaine lettuce
Romaine lettuce has a crunchy, gentle flavor and is packed with nutrients. 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 fiber and is known to reduce the risk of heart disease, stroke, type 2 diabetes, and colon cancer.
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 is it rich in flavor, but it’s also rich in vitamins A, C, and antioxidants. Research suggests that watercress may be a potential treatment for oral cancer.
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.
In addition to dietary fiber, it is rich in various vitamins, minerals, and antioxidants. This leafy green vegetable helps maintain bone health, immunity, vision, heart health, blood pressure, and may even help 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.
This article was written for The Conversation by Surajit Sarkar, Senior Lecturer in Nutrition, University of London.
