There’s a reason for your mother’s constant reminder to eat your vegetables. Green leafy vegetables are proven to be an excellent source of vitamins and minerals. These are the original super food brimming with fiber, which also protects us from debilitating modern day diseases like diabetes, cancer and heart ailments. Here are the top green leafy vegetables in terms of their nutritional content.
- Kale is the rising star among all green veggies. The cabbage cousin is packed with vitamins A, C and K, and a good amount of calcium. Chefs are delighted by kale because it stores well and it can retain most of its nutrients even after being frozen. This winter green is excellent in salads, baked to be eaten as chips, stir-fried or mixed in soups.
- Popeye may look funny but he was right about the spinach. The folate-rich greens are extremely high in anti-oxidants. Aside from the calcium, Popeye had been getting vitamins C, E, K and all the B vitamins, aside from omega 3 and peptides from spinach that he oddly squeezes out of a can right when he’s about to be pulverized by Bluto. For the real people, spinach can made into pies, mixed in stir fried noodles, stuffed in ravioli, or incorporated in pasta dough.
- Moringa is an up and coming vegetable celebrity. It mainly cultivated for its high nutritional value and it is seen as a vegetable to combat malnutrition in developing countries. It is easily cultivated in sandy, semi-arid countries but it can also adopt in a wet environment. Each tiny leaf is has loads of iron, vitamin A and E, B vitamins, magnesium, iron, calcium, zinc, surprisingly high amounts of potassium, protein and vitamin C. It is traditionally used in the Philippines to lower blood pressure and blood sugar levels and it is given to nursing mothers to increase lactation. The humble vegetable is known to be part of Manny Pacquiao’s diet.
- Collards are truly rock stars in the nutrition arena. One serving of this will have given you a glass of milk’s worth of calcium. It is has anti-cancer properties and it is known to be the best vegetable in lowering cholesterol. Aside from vitamins A, B, C, E and K, it’s a good source of the essential magnesium, along with potassium, iron and phosphorous even after being frozen and cooked. It is a staple in most American households which are often prepared similar to kale and spinach.
Article publié pour la première fois le 10/05/2013