Go green with your diet

Green vegetables also called protective foods are known to be rich in valuable minerals and vitamins A, C, E and K, folate, iron and calcium; and enzymes, which are very necessary to one’s physical well-being. They are also high in dietary fibre, magnesium, potassium, folic acid, calcium and even Omega-3 fatty acids, which serve to […]

Green vegetables also called protective foods are known to be rich in valuable minerals and vitamins A, C, E and K, folate, iron and calcium; and enzymes, which are very necessary to one’s physical well-being. They are also high in dietary fibre, magnesium, potassium, folic acid, calcium and even Omega-3 fatty acids, which serve to maintain eye health, aid in digestive regulation, increase bone strength and boost the immune system.

We all want to stay healthy and be full of energy till old age. But are vegetables one of the things you are feeding your body with? On a regular basis, discoveries are being made on the many benefits of eating green and leafy vegetables to the overall wellness of the human being. There are conclusions by researchers that many of the degenerative diseases that plague modern man are due to people eating food that is too rich, and too much.

By serving tasty salads made with greens and other vegetables, housewives can aid their families to avoid that modern trend. It is true that children often look down on such foods, preferring sweets. But wise parents will not let their children have their way in such matters, but will train them to eat such protective foods.

We all may probably be able to outline on the tip of our fingers the goodness in vegetables. Here, experts have detailed some essential benefits so that we don’t dwell on what Mummy said but actually know their influence on our body system.

Anti-aging

Many of the nutrients in dark leafy greens help to slow the aging process or prevent age-related illnesses. Combined with other B-complex vitamins, folate helps to regulate mental function and is linked with preventing Alzheimer’s disease. Vitamin K, which is necessary for the bones to retain calcium, can be the missing link in cases of brittle bones and osteoporosis. Macticular degeneration can be avoided by eating dark leafy greens because of their high Vitamin A content, especially lutein.

Probably the most critical anti-aging aspect of leafy greens is Vitamin E. This potent antioxidant has been linked to slowing the aging process by several research groups. One study by the National Institute of Aging found Vitamin E to decrease the overall cause of mortality by 27%.

Cancer prevention

Dark green leafy vegetables are one of the best cancer-preventing foods because of their high level of antioxidants. They are good sources of the primary water-soluble and fat-soluble antioxidants – vitamins C and E; but they’re also rich in the carotenoids – beta carotene, lutein and zeaxanthin.

Their high fibre content as well helps the body to eliminate toxins and possible carcinogens and the phytochemical quercetin has anticancer and antioxidant properties. Eating leafy green vegetables three or more times a week has proven to significantly reduce the risk of stomach cancer; eating them once a day reduces your chances of getting lung cancer by half and including them on a regular basis prevents breast and colon cancer.

Skin care

Beautiful, healthy skin is supported by eating different types of leafy green vegetables. Vitamin A minimises the production of sebum, helping to limit acne. This nutrient also strengthens the skin’s protective tissue and helps to flush out toxins. Vitamin E also protects skin cells from free radical damage.

Heart health

Researchers at the Harvard Public School of Public Health concluded that eating dark leafy greens everyday will reduce one’s risk of coronary heart disease by 23%. This is for a number of reasons. Folate helps to reduce the amount of homocyteine in the body, an amino acid which in high levels is linked to heart disease and stroke. The antioxidants in leafy greens help to prevent free radicals from lining artery walls and the fibre content helps to remove unwanted plaque build-up.

Pregnancy health

Leafy green vegetables are a perfect food to eat during pregnancy. Folate is one of the most crucial nutrients for the health of a growing foetus as it is necessary for proper development of the nervous system and normal DNA functioning at the cellular level.

The nutrients in dark leafy greens in combination with their Omega-3 fatty acid content make these vegetables almost as potent as a prenatal vitamin supplement and much easier for the body to absorb.

It is important to always eat greens with a fat source, because many of the nutrients are fat-soluble — this means salad dressing, cooking oil or butter, cheese and nuts. Also keep in mind that the darker the green, the healthier the vegetable, because a richer colour translates into a higher chlorophyll content.

Dark green leafy vegetables can be eaten raw or cooked; blend a variety in salads, sauté in olive oil, add to soups, omelettes and casseroles. Make them a part of your daily diet and pass on the good advice — eat your dark leafy greens.