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5 leafy greens for overall immunity!

 

Muster your immune health

There are greens, there are green greens, and then their inexperienced leafy vegetables. green leafy veggies are probably one of the maximum superior companies of food in terms of vitamins, and now not many can overtake the dense nutritional composition of leafy greens. Whilst different kinds of veggies also are nutritious and terrific for fitness, none come near leafy veggies when it comes to the quantity of fitness advantages.

Though we opt for healthy greens, the marketplace doesn’t always seem to have the fresh ones or the healthiest. That is something to be aware of before we go out bulk shopping for groceries and veggies.

This article takes us through the 5 most helpful leafy greens to boost your immunity.

SPINACH

  1. Since generations this popular leafy green has served exemplary in incorporating the body with vital nutrients. Spinach leafy green vegetable can be cooked in variety of dishes, including soups, sauces, smoothies and salads.

 

  1. Prolific nutrients of spinach are impressive. With one cup (30 grams) of raw spinach providing 181% of the DV for vitamin K, 56% of the DV for vitamin A and 13% of the DV for manganese

 

  1. Spinach are reservoirs of folate; it is a key role in red blood cell production and the prevention of neural tube defects in pregnancy

 

  1. On studying the neural tube defect spina bifida found that one of the most preventable risk factors for this condition was a low intake of folate during the first trimester of pregnancy.

 

  1. During pregnancy, this is a great way to increase folate intake, it acts as a prenatal vitamin.

CABBAGE

  1. Cabbage is formed of clusters of thick leaves that come in green, white and purple colours.’

 

  1. It belongs to the Brassica family, along with Brussels sprouts, kale and broccoli

 

  1. Vegetables in this plant family contain glycosylates, which give them a bitter flavour.

 

  1. Animal studies have found that foods that contain these plant compounds may have cancer-protective properties, especially against lung and esophageal cancer.

 

  1. Another benefit of cabbage is that it can be fermented and turned into sauerkraut, which provides numerous health benefits, such as improving your digestion and supporting your immune system. It may even aid weight

Beet Greens

  1. Since the Middle Ages, beets have been claimed to be beneficial for health.
  2. Indeed, they have an impressive nutrient profile, but while beets are commonly used in dishes, the leaves are often ignored.
  3. This is unfortunate, considering that they’re edible and rich in potassium, calcium, riboflavin, fibre and vitamins A and K. Just one cup (144 grams) of cooked beet greens contains 220% of the DV for vitamin A, 37% of the DV for potassium and 17% of the DV for fibre (19).
  4. They also contain the antioxidants beta-carotene and lutein, which may reduce the risk of eye disorders, such as macular degeneration and cataracts
  5. Beet greens can be added to salads, soups or sautéed and eaten as a side dish.

 

Watercress

  1. Watercress is an aquatic plant from the Brassicaceae family and thus similar to arugula and mustard greens.

 

  1. It’s said to have healing properties and has been used in herbal medicine for centuries. However, no human studies have confirmed these benefits so far.

 

  1. Test-tube studies have found watercress extract to be beneficial in targeting cancer stem cells and impairing cancer cell reproduction and invasion.

 

  1. Due to its bitter and slightly spicy flavour, watercress makes a great addition to neutrally flavoured foods.

 

Romaine Lettuce

  1. Romaine lettuce is a common leafy vegetable with sturdy, dark leaves with a firm centre rib.

 

  1. It has a crunchy texture and is a popular lettuce, particularly in Caesar salads.

 

  1. It’s a good source of vitamins A and K, with one cup (47 grams) providing 82% and 60% of the DVs for these vitamins respectively.

 

  1. What’s more, research in rats showed that lettuce improved their levels of blood lipids, potentially reducing the risk of heart disease. Further studies need to investigate these benefits in people.
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