[ad_1]
Many nutrition articles talk about giving preference to a diet rich in green leafy vegetables. Ironically, the ancient Greeks and Romans were aware of their nutritional power; they grew kale and kale, and the Romans took them with them on their empire-building campaigns. This good practice sustained their armies and the general population. The modern diet includes many processed foods, and you may not have been exposed to these traditional food sources.
If you are in this unfortunate group then you may be looking at the selection of greens at the grocery store and wondering what to choose and why. A quick rundown of the most popular leafy greens and their nutritional value can make your next journey a little easier and make your transition to a healthier diet.
The all-powerful kale tops the list. Some supermarkets have many different types of kale leaves, but the most common is the classic curly-leaved kale. In general, the darker the color, the higher the nutrient density. This is true for kale and most other leafy vegetables. One cup of chopped kale provides as much as 134% of the recommended daily intake of vitamin C, 133% of vitamin A, and 1,180% of vitamin K. This one serving also provides about 2.9 grams of protein, making kale a good source of vegetable protein. You can increase the nutritional density of a yogurt smoothie for breakfast or a mix of salad for lunch by adding some chopped kale.
Kale’s close cousin is Collard Green, a well-known dietary component in the southeastern region of the United States. In addition to vitamins and minerals, steamed cabbage has proven to be an excellent food to fight cholesterol, beating drugs specifically designed for this purpose. Collards can be mixed with other vegetables, steamed and served with olive oil and spices.
Before kale became king of the throne of leafy vegetables, spinach was a nutrient powerhouse. Popeye was on something when he emptied a can of spinach to grow muscle. A 6-ounce serving of cooked spinach provides 6.4 mg of iron, which directly supports muscle development. Spinach leaves also contain a substance in the leaf membranes that is known to suppress the appetite. This helps reduce your appetite and promotes weight loss. Spinach can be added to salads, yoghurt smoothies and served as a separate nutritious addition.
While we’re on the subject of salads, Romaine lettuce is a great choice for the leafy green part of any salad, not just the famous Caesar salad. Romaine lettuce provides more vitamin B in the form of folate than even the powerful kale. Folic acid helps increase fertility and sperm count in men. This substance is also indicated as a great nutrient for fighting depression.
Next up is Swiss chard, which contains over a dozen different antioxidants and anti-inflammatory agents that have been shown to lower insulin resistance and improve glucose tolerance. Chard can be a great addition to a weight loss program where your defense against diabetes is needed. Swiss chard can be fried and served as a side dish or added to stews and other mixed vegetable dishes. Cabbage is another leafy vegetable with powerful anti-inflammatory properties, providing calcium, iron, and other minerals.
Finally, rather than brushing away a fun-looking accessory to the side of your plate – green parsley – it’s worth taking a look again. Just one twig of these tiny leaves can provide you with a whole day of vitamin K. Parsley also helps control your appetite, making it another diet-friendly food for slimming people. Chopped parsley can be added to any salad, vegetable stew and added to steaks and grilled fish.
The great news about all these great nutrients is that they are affordable, available from most supermarkets all year round, and even easy to grow in your own garden or in a pot on your patio. Most of them have long production seasons, often reaching many years. Go green – it’s easy and it will make you stronger.
[ad_2]
Source by Patrick Smyth