Benefits of green vegetables. Should we add it to our diet?

Benefits of green vegetables

Table of Contents

Introduction :

Eating green vegetables is incredibly beneficial for us. Green vegetables contain minerals, vitamins, fiber, calcium, and other vital nutrients. Eating a diet of green vegetables can prevent numeral health problems. It improves eye vision, helps in weight loss, makes our bones strong and good for our skin.

Nutrients often suggest increasing greens in our diet because it is full of nutrients. Green vegetable diest reduces the risk of heart disease, high blood pressure, and skin problems.

Healthiest green vegetables :

All green vegetables are beneficial for health. Let’s see healthiest green veggies.

Broccoli :

benefits of green vegetables.

Broccoli is green leaf vegetable belongs to the cabbage family. Broccoli is very healthy for us. It is high in fiber, vitamin A, B6, vitamin C, and potassium. Broccoli contains carotenoids such as zeaxanthin and beta-carotene that keep our immune system healthy.

100 grams of broccoli contains

Nutrients Amount
Calories 34
Vitamin C 89.2 mg (107% of daily value)
Vitamin K 97% of the daily value
Vitamin B 13% of the daily value

Broccoli contains some of the extra nutrients like phosphorus, magnesium, iron, and zinc. These nutrients help to improve body functions.

Cabbage :

benefits of green vegetables.

Cabbage is a leafy vegetable with green, purple, and red color. Cabbage is very high in nutritional value. It reduces the harmful effects of different radiation, protects against cancer, and contains a high level of vitamin K. Cabbage also includes fiber that prevents constipation and keeps our immune system healthy.

100 grams of cabbage contains

Nutrients Amount
Calcium 40 mg (4% of daily value)
Vitamin C  (44% of daily value)
Vitamin K 72% of the daily value
Magnesium 8% of the daily value

Cabbage contains thiocyanate compound this compound is associated with goiter formation when iodine is deficient.

Spinach :

benefits of green vegetables.

Spinach is also a leafy vegetable in green color. It is common to eat in central and western Asia. Spinach is rich in calcium, iron, and vitamin K these nutrients control blood sugar level. Reduce the risk of cancer, make bones healthy. Spinach can be eaten raw or cooked. Spinach is easy to prepare.

100g of spinach contains :

Nutrients Amount
Protein 2.9 g
Calcium  99 mg (10% of daily value)
Iron 2.71 mg (21% of the daily value
Magnesium 0.897 mg (43% of the daily value)
Potassium 558 mg (12% of DV)
Vitamin A 9377 IU

Kale :

benefits of green vegetables.

Kale is a particular form of cabbage. Its leaves are edible. Kale has many nutrients that keep our bones, skin, and hair healthy. Kale has even more nutrients than spinach. Nutrients in kale help to control disease, reduce blood pressure, and cure asthma.

100 grams of kale contains

Nutrients Amount
Protein 4.3 g
Carbohydrates  8.8 g
Fiber 0.6 g
Sodium 38 mg (3% of the daily value)
Phosphorus 92 mg (13% of DV)
Vitamin C 120 mg (145% of DV)

Microgreen :

benefits of green vegetables.

A microgreen is a green vegetable. It is harvested after the development of cotyledon leaves. Microgreens are rich in nutrients. You can cook them or add in a sandwich or salad. A microgreen is a baby plant. We can get microgreens from many herbs and vegetables like basil, beets, and broccoli.microgreen has antioxidants, minerals, and vitamins.

100 grams of microgreen contains

Nutrients Amount
Calories 29
Calcium 126 mg
Magnesium 32 mg

Watercress :

benefits of green vegetables.

Watercress is a dark green leafy and rapidly growing plant. It belongs to the brassica family of vegetables with kale, arugula, and broccoli. Watercress is rich in vitamin k, and it has a lot of health benefits.

100 grams of watercress contains

Nutrients Amount
Magnesium  21 mg (6% of daily value)
Vitamin K  238% of DV
Vitamin C 52% of DV
Calcium 120 mg (12% of the daily value)
Vitamin E  238% of DV

pea :

benefits of green vegetables.

Pea is a small seed vegetable. It’s yellow and green. Peas are full of nutrients. They protect against heart disease, cancer, and chronic illness.

100 grams of pea contains

Nutrients Amount
Sugars    5.67 g
Folate  16% of DV
Magnesium 33 mg (9% of the daily value)
Thiamine  23% of the daily value
Iron 11% of the daily value

Benefits of green vegetables :

  • Glowy skin :

Carrots and other vegetables contain beta-carotene pigment. This pigment is also found in green vegetables. It gives you glowing skin and protects your skin from harmful rays. Kale contains a high level of this pigment. Beta-carotene helps to produce new cells of damaged skin.

  • Healthy immune system :

The free radicals cells movement in the body cause health problems. Green Vegetables, including spinach, cabbage, and kale reduce the flow of these free radical cells because of antioxidants they contain. It makes our immune system healthy.

  • Reduce cancer risk :

Oxidative damage of cells leads to cancer growth. Moreover, inflammation also leads to cancer. Green vegetables have anti-inflammatory nature prevents healthy cells from converting into tumor cells. Such vegetables like broccoli, kale, and spinach reduce the risk of cancer.

  • Healthy eyes :

Green vegetables contain potassium, vitamin A, and pigments like lutein and zeaxanthin. These nutrients are beneficial for eyes as they help to repair tissues of eyes, so if you are suffering from eye weakness, start taking green vegetables.

  • Strong bones :

If you eat green vegetables in a raw form, you will feel a little bitter taste. This taste is because of the amount of calcium. As we know, calcium makes our bones and teeth strong, and green vegetables are full of calcium.

  • Prevent heart disease :

Green vegetables contain antioxidants and polyphenols. These compounds help in fighting many diseases including heart diseases. They maintain the chemical structure of our body.

  • Healthy digestive system :

Green vegetables and green fruits help to get rid of the problems like gas, constipation, and vomiting. These nutrients keep our digestive system healthy.

  • Cure anemia :

Deficiency of iron cause anemia. Green vegetables provide a lot of iron. Peas, kale, broccoli, and Turpin are high in iron and protects our body from anemia.

Conclusion :

Green vegetables are part of a healthy diet. They are high in vitamins, minerals, fiber, and proteins. They give many health benefits and protects our body from obesity, heart disease, weak eyes, anemia, high blood pressure, high sugar level, and cancer.

Green Salad, kale, and broccoli are rich in vitamin A, C, and E. These nutrients help in fighting against cancer. So we should eat green vegetables as they have many health benefits.



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