12 health benefits of leafy green vegetables

many friends said, do not know what is dark green leafy vegetables, do not know which kinds of green leafy vegetables to eat.the benefits of deep green vegetables have been demonstrated in many studies at home and abroad, and the benefits are greater than most people think. In general, there are the following
12
aspects:1
, beneficial to prevent osteoporosis. Provides a large amount of calcium potassium and
vitamins
. Adequate supply of potassium and magnesium reduces calcium loss, and vitamin
K
is essential for calcium deposition on bone collagen. At the same time, many green leafy vegetables are rich in calcium and grass acid content is not high, such as rape, cabbage, celery, etc. , but also a better source of calcium.2
is good for ensuring normal vision. Provides a large amount of carotene and loculin. All dark green leafy vegetables are rich in carotene and loculin. Current measurements have found the highest levels of loculin in dark green leafy vegetables such as spinach. Carotene can be converted into vitamin
A
in the body, and consumption of vitamin
A
increases when dark and light changes in strength, such as when watching a computer, cell phone, or TV. Loculin is not only beneficial to help people with tension with eyes to prevent eye fatigue, but also to prevent age-related retinal macular degeneration has a positive effect.3
good for preventing vitamin deficiency. Green leafy vegetables provide a considerable amount of vitamin
B2
, and people who eat a lot of green leafy vegetables rarely suffer from diseases such as rotten mouth, tongue pain, lip swelling, scrotum eczema, and vitamin
B2
deficiency. Among them
vitamin
C is also relatively rich. Although cooking can cost up to half of vitamin
C
, it still provides much more vitamin
C
than apple peaches.4
beneficial to the prevention of birth malformations. Rich folic acid is available. As the name implies, folic acid is a vitamin rich in green leaves, and green leafy vegetables are the most important source of folic acid in the diet. Lack of folic acid can lead to an increased risk of birth malformations, as well as an increase in levels of homocysteine (or homocysteine,
Hcy
), while an increase in the indicator in middle-aged and older adults also means an increased risk of cardiovascular disease.5
is good for weight control. Compared with vegetables such as tomatoes, radishes and winter melons, green leafy vegetables have higher dietary fiber content, and eating half a kilo of green leafy vegetables cooked with less oil in a meal can effectively increase satiety, slow down the rate of emptying food in the stomach, and help control the amount of food. Dieters must include a large number of green leafy vegetables in their diet to reduce staple foods, reduce fat and avoid hunger, to ensure that the weight loss process is sustainable.6
beneficial to the prevention of diabetes. Studies have shown that increasing the intake of leafy green vegetables can slow the rise of blood sugar after a meal if you eat the same number of staple foods in a meal. At the same time, a number of epidemiological studies have shown that high intake of leafy green vegetables significantly reduces the risk of diabetes.7
beneficial to the prevention and control of hypertension. Can provide a large amount of potassium, calcium, magnesium for the diet. Green leafy vegetables come from chloroacetin, which contains magnesium. Therefore, the darker the color, the higher the magnesium content. Potassium calcium and magnesium can fight the boost of sodium to some extent.8
beneficial to the prevention of coronary heart disease. Eating more vegetables is beneficial to reduce the body's inflammatory response and reduce the risk of coronary heart disease. Epidemiological studies have shown that people who eat more vegetables have lower mortality rates from cardiovascular disease, especially isotic heart disease. The role of crusader vegetables and dark green leafy vegetables is affirmed.9
beneficial to the prevention of multiple cancers. Epidemiological studies have shown that increased intake of vegetables reduces the risk of a variety of cancers, including esophageal, stomach, lung, breast, prostate and so on. Thioquine in crusoe vegetables, as well as chlorosterone, flavonoids, carotenoids and other ingredients may also contribute.10
good for preventing Alzheimer's disease. Several epidemiological studies have confirmed that increasing the intake of vegetables and fruits is conducive to preventing cognitive decline with age. However, a separate analysis of various types of vegetables and fruits found that among fruits and vegetables, the food category most conducive to preventing cognitive degradation was dark green leafy vegetables.11
beneficial to improving motor ability. Dark green leafy vegetables are rich in nitrates, and nitrate itself is non-toxic, it is ingested by the human body slowly into nitric oxide, play a role in expanding blood vessels, improve blood circulation, not only conducive to preventing the onset of cardiovascular disease, but also to improve the maximum oxygen consumption of athletes, improve athletic ability.12
to fight pollution is beneficial. Studies have proved that the leafy vegetables in the leafy greens, such as yelorophytes, dietary fibers and a variety of phytochemicals, is conducive to reducing the absorption of pollutants, promote their discharge from the intestines, improve the liver's ability to detoxify, reduce the mutation of carcinogens. In the polluted world, eating dark green leafy vegetables is an important self-protection measure.china is one of the countries with the largest variety and lowest price of green leafy vegetables, and the variety of dark green leafy vegetables has amazed many visiting European friends. Unfortunately, many people do not enjoy such cheap health food, but are willing to pay high prices to eat a variety of health care products.the selection criteria for dark green leafy vegetables is very simple, that is, the leaf proportion is very large, the leaf color dark green or even green black. The determination showed that the darker the greener the leaf vegetable color, the higher the content of folic acid, vitamin
K
, vitamin
B2
, serotonin, carotene, magnesium and other nutrients. So, when buying vegetables, don't just pick light green color to buy, hate those dark green leaves Oh!here to list the common high nutritional value of dark green leafy vegetables, see what varieties you have eaten? The dark green leafy vegetables of the crossflower: mustard, mustard, cabbage, rape, chicken wool vegetables (canola at an early age), vegetable heart (the stem of rape extension state), sashula (alias tartare, collapsed vegetables, chrysanthemums, etc.), western blue flowers (green cauliflower), radish, kale, western vegetables (a.k.a. bean vegetables, water field mustard) and so on. The dark green leafy vegetables of the umbrella section: fennel, coriander, tender celery with leaves, etc green leafy vegetables: leeks, garlic seedlings, leeks, etc. green leafy vegetables of the spinners: sweet potato leaves, hollow vegetables (yu vegetables) and so on. other common dark green leafy vegetables are spinach, leeks, wood-eared vegetables (sunflowers), sprouts (golden cauliflower, grass head), cowhide (leaf beets), apricots, purple-backed geraniums, etc. some seeds from the buds after the light of the color dark green, also belongs to the dark green leaf vegetables: pea seedlings, black bean seedlings, peanut buds, buckwheat seedlings, radish seedlings, fennel seedlings, sunflower seedlings, wheat seedlings and so on. many leafy vegetables belong to the dark green leafy vegetables, including leeks, horse teeth, bitter vegetables, willow buds and so on. because the commonly known vegetables are different everywhere, there are some new varieties you may not have seen. If you look at the name of the dish do not know what it looks like, it doesn't matter, search their pictures directly in the search engine to understand!