Top 12 Leafy Green Vegetables
7. Romaine Lettuce
Romaine Lettuce again, is for the ones looking for weight loss, as it is low in calories and high in nutrition. It contains Vitamins, phosphorous and omega-3 fatty acids. It helps in keeping blood sugar low. Vitamin K in the lettuce helps in maintaining the hemoglobin in the blood, and also helps in keeping a clear skin and maintaining the immunity of the body. It also contains some amount of proteins necessary for bodybuilding. Only the firm leaves must be bought, as the faded or the wilted ones are not so nutritious. They are easily found in all markets and can be eaten in salads, sandwiches or wraps.
8. Iceberg lettuce
Iceberg lettuce contains Vitamins A, B6, K and C. It contains omega fatty acids as well. Although, it may not be as nutritious as other leafy green vegetables and may be somewhat bitter in taste too. Yet, some people prefer it over other greens for its firmness. It has very little calories and can be added to other vegetables or leafy greens to make delicious, low-calorie salads.
9. Mustard Greens
Mustard Greens are great sources of antioxidants, and sulforaphanes that fight colon and breast cancer. Vitamin A in these greens helps fight lung cancer. Eating mustard greens forms strong bones, thus preventing osteoporosis. It also averts Alzheimer’s disease. They further contain calcium, iron and magnesium. The leaves are soaked for about 30 minutes before cooking or eating to remove all traces of sand or germs. They can be eaten as salads or mixed with any veg or non-veg foods.
10. Dandelion Greens
Dandelion greens are rich sources of Zeaxanthin and Lutein that are required for healthy eyesight and keep cataract at bay. They are rich in Vitamin C and calcium and are therefore, essential for growing kids. They are usually available in winter and have a bitter taste, which becomes mild upon cooking them with olive oil and adding other vegetables and spices to it. They are a must-have because of their low calorie and high nutrition benefits.
11. Turnip Greens
Turnip greens help in combating toxins that are the cause for cancer. They contain antioxidants and phytonutrients that activate enzymes that detoxify the body. They are known to have more detoxifying properties when compared to other cruciferous vegetables and can therefore prevent prostrate, colon, breast, lung and bladder cancer. They further contain nutrients that lower inflammation to decrease the risk of cancer. Turnip Greens are rich sources of Vitamin K, E and C, folate and fiber. They are added to soups, salads and other dishes to make mouth-watering treats.
12. Aragula
Aragula is a rich source of carotenoids and is good for the eyes and slows the aging of the brain. It contains copper, zinc, manganese, calcium, selenium, Vitamin A and K. It can be eaten raw or mildly cooked or steamed or sautéed a little in olive oil or any vegetable oil with herbs, though it has a natural peppery taste. The stems and yellow leaves should be removed before cooking or consumption. Overcooking can destroy the nutrients of Aragula, so one must be careful about that.
Many people feel that green leafy vegetables are the most boring form of vegetables. However, if you cook them right, they can be made into tasty dishes. One must definitely include them in their diet for a healthy living.
