Every family would love to be healthier with most of them opting for artificial supplements and other kinds of commercial products to be salubrious. Some family members decide to be on a diet to look fit and more vigorous. Being healthier is an important topic because every person deserves to be wholesome to avoid being sick or having multiple complications as age goes by. Fortunately, a family can become healthier by simply consuming leafy greens. Leafy greens are quintessential to the body in various ways as discussed below.
Source of Iron and Calcium
As much as leafy greens are ignored in most dinner tables, they are a significant source of iron and calcium. Significant examples are peas, dried beans, kale, broccoli spinach, turnip green, collards, Swiss chard, lettuces, mustard, and rhubarb. Calcium is vital for the development of strong bones and teeth and other bodily functions such as blood clotting and muscle contraction. Iron helps the body make hemoglobin, the main component of the red blood cells, and thus it improves sufficient transport of oxygen. Therefore, with iron and calcium playing primary health functions in the body, it is crucial to eat leafy greens that contain them.
Reduced Risk of Cardiovascular Disease
Specific research revealed that eating leafy greens in one serving a day reduces cardiovascular disease by 11%. Leafy greens are low in fat and calories, and they are high in essential minerals such as potassium, magnesium, and dietary fiber. These components are healthy and not risky as compared to the fat found in meat which increases the chances of heart complications. Moreover, it has been reported that individuals who eat leafy greens tend to live longer and thus it also reduces the rate of mortality.
Source of Vitamin A
Leafy greens are the primary sources of essential vitamins that the body needs such as beta-carotene, a red-orange pigment present in vegetables such as romaine lettuce, spinach, carrots, and kale. You can obtain beta-carotene from these leafy greens by either eating or drinking them. Beta-carotene is transformed into Vitamin A which is vital for normal vision, immune system function, and healthy skin and is vital for normal growth and development. Moreover, beta-carotene contains an antioxidant which neutralizes free radicals that have the potential to destroy lipids. Green leafy vegetables also contain beta-cryptoxanthin which is also a dietary source of Vitamin A.
Sources Vitamin K and C
Without Vitamin K in the body, blood would clot, and thus it plays a major bodily function of preventing excessive bleeding in case of injuries. It is sometimes referred to as the clotting vitamin. Various leafy greens contain Vitamin K, and they include collard greens, Swiss chard, parsley, romaine and green leaf lettuce, mustard green, and turnip greens. Moreover, vitamin K is vital for the production of osteocalcin, a protein needed for bone health and thus it improves the strength of the body. Research revealed that hip fracture cases were reduced by 45% percent in middle-aged women who consume leafy greens per serving as compared to those who ignore eating them. Vitamin C is essential for the growth and repair of tissues and also prevents scurvy. Vitamin C can be obtained from cauliflower, broccoli, Brussels sprouts, kales, kohlrabi, bok choy, and watercress.
Lower Risk of Type 2 Diabetes
Many leafy greens contain high magnesium content such as spinach, Swiss chard, almonds, and edamame. An increase of one meal containing leafy greens was reported to reduce the risk of diabetes by 9%. Magnesium helps in controlling blood glucose level, and thus it is essential in the prevention of diabetes. Diabetes costs a lot of financial input to treat. The poor eating habits of people mainly cause it during their lifetime. Fortunately, it can be prevented by simply feeding on leafy greens which are accessible and affordable.
Therefore, leafy greens play a significant role in both the growing and aging individuals with all its health importance. Having a bowl of leafy greens in a table is important even if it is only two types of the greens as it will help any family live healthier without spending a lot of money. Always remember to reflect on what you consume to look healthier.