12 Benefits of Green Leaf Vegetables You Must Know
1. It is good for ensuring normal vision.
Green leafy vegetables can provide a lot of carotene and lutein, both of which are beneficial to eye health and protect eyesight.
2, beneficial to the prevention of osteoporosis.
Adequate supply of potassium and magnesium in green leafy vegetables can reduce the loss of calcium, and vitamin K is necessary for the deposition of calcium into bone collagen.
3, useful for preventing birth deformity.
Green leafy vegetables are the most important source of folic acid in the diet. Lack of folic acid can increase the risk of birth defects.
4, useful for preventing vitamin deficiency.
Green leafy vegetables can not only provide quite a lot of vitamin B2, vitamin C is also very rich.
5, beneficial to the prevention of diabetes.
Studies have shown that increasing the intake of green leafy vegetables can delay the increase in postprandial blood glucose levels when eating the same staple food at one meal. A number of epidemiological studies have demonstrated that the high intake of green leafy vegetables reduces the risk of developing diabetes.
6, beneficial to the control of body weight.
Green leafy vegetables have higher dietary fiber content. Eating green leafy vegetables cooked at half a catty in a meal can effectively increase satiety, delay the emptying of food in the stomach, and help control food intake.
7, beneficial to the prevention and control of hypertension.
Can provide a large number of potassium, calcium and magnesium for the diet, they can to some extent against the pressure increase effect of sodium.
8, beneficial to the prevention of coronary heart disease.
More intake of vegetables is beneficial to reduce the body's inflammatory response and reduce the risk of coronary heart disease. Epidemiological studies have demonstrated that people who eat more vegetables have lower cardiovascular disease mortality, especially ischaemic heart disease.
9, beneficial to the prevention of cognitive deterioration.
Studies have confirmed that the most beneficial food for prevention of cognitive deterioration in fruits and vegetables is dark green leafy vegetables.
10. It is good for preventing many types of cancer.
Epidemiological studies have shown that when the intake of vegetables increases, the risk of multiple cancers decreases, including esophageal cancer, gastric cancer, lung cancer, breast cancer, and prostate cancer.
11. It is good for fighting pollution.
Studies have shown that chlorophyll, dietary fiber and various phytochemicals in leafy green vegetables are beneficial to reduce the absorption of pollutants, promote their excretion from the intestine, increase the detoxification capacity of the liver, and reduce the mutagenic effects of carcinogens.
12. It is beneficial to improve athletic ability.
Dark green leafy vegetables are rich in nitrate, and nitrate itself is non-toxic. It is slowly converted into nitric oxide after being ingested by the human body. It functions to expand blood vessels and improve blood circulation, and can increase the maximum oxygen consumption of athletes. Volume, improve athletic ability.
Finally, it should be noted that the selection criteria for dark green leafy vegetables is very simple, that is, the proportion of leaves is very large, and the leaves are dark green or even blackish green. Such as kale, mustard, oil and wheat dishes, leeks, spinach, cabbage, purslane and so on.
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