Gardening

Green leafy vegetables and their nutritional properties

The green leafy vegetables are an excellent source of vitamins, minerals and fiber to include in our regular diet for it to be healthy and we enjoy good health.

In addition to being a filling food, green leafy vegetables are very low in calories, making them very beneficial for weight loss dieters.

Among the vitamins that green leafy vegetables can incorporate, we can highlight their content in vitamins as important as A, C and K, and minerals such as potassium. Incorporating these vegetables into our diet will help us stay healthy, reduce the risks of diseases such as cancer or macular degeneration. Try to include a plate of leafy greens daily for lunch and dinner.

Throughout the year we can enjoy different green leafy vegetables: cabbage, kale or kale, Brussels sprouts, celery, borage, lamb’s lettuce, spinach, lettuce, watercress, thistle, plantain, mustard greens, dandelion, chard, turnip greens, arugula, carrot leaves, radishes, turnips, beets and radishes.

In the kitchen, we can use green leafy vegetables cooked in different ways and we can include them in practically any recipe: grated in salads or in oriental-type soups (in the case of cabbages), sautéed, in assorted salads, stews, lasagna , green smoothies , etc.

Let’s know the nutritional properties of green leafy vegetables

* Swiss chard : we can find them practically all over the world. They are a widely consumed green leafy vegetable and an excellent source of vitamins A, of group B: Thiamine or B1, Riboflavin or B2, Niacin or B3, Pyridoxine or B6, folate or B9, C, E and K and minerals such as calcium, potassium, iron and phosphorus. The phytochemicals present in this vegetable help us to prevent different types of cancer and to take care of our cardiovascular health. Read more about the properties of chard .

* Celery : celery is another green leafy vegetable that provides us with vitamins A, from group B: Thiamine or B1, Riboflavin or B2, Niacin or B3, Pantothenic acid or B5, Pyridoxine or B6, folate or B9, C, E and K. Celery provides us with large amounts of potassium, sodium, and calcium, as well as other minerals such as magnesium and selenium. It also provides us with omega 6 fatty acids, fiber, and vegetable protein. Read more about the benefits of celery .

* Watercress : watercress mainly provides us with vitamins K, A, C and folate or B9. Regarding the mineral content of watercress, we can highlight potassium, calcium, magnesium, sodium and selenium. They also contain plant protein, omega 6 and omega 3 fatty acids, and fiber. Read more about the properties of watercress .

* Canons : they are a type of green leafy vegetable that is usually eaten prepared in salads and other cold dishes. This original small, rounded leafy vegetable has very interesting nutritional properties. Lambs are a source of fiber and provide us with vitamins A, Pyridoxine or B6, folate or B9, C and E. Regarding their mineral content, we can highlight iodine, iron, potassium, magnesium and phosphorus. Read more about the properties of canons .

Know the nutritional properties of fruits .

* Thistle : can be nutritionally associated with artichoke or artichoke . Thistle is an excellent source of fiber that helps us feel full and improves intestinal transit. Its most notable content in terms of its contribution of vitamins are A, Niacin or B3, folate or B9, and C. Of the minerals we highlight its contribution of potassium, sodium, calcium, magnesium and phosphorus.

* Cabbage : it is another of those green leafy vegetables widely consumed around the world. We can use it in many recipes and it lasts longer in storage than other green leafy vegetables. Regarding the nutritional contribution of cabbages, we can mention its contribution in vegetable protein, its contribution in omega 3 and omega 6, and that it is rich in vitamins K, A, C and folate or B9, but also has vitamin E, Niacin or B3 and Pantothenic Acid or B5. The main minerals it contains are potassium, calcium, magnesium, phosphorus and selenium. Also with cabbage we can prepare sauerkraut or fermented cabbage , beneficial for health.

* Brussels sprouts or cabbages : these small vegetables contain vitamins such as A, K, C and folate or B9. They also provide us with omega 3 and omega 6, vegetable protein and fiber. Of its minerals we highlight the presence of potassium, phosphorus, calcium, magnesium and sodium. Read more about the properties of Brussels sprouts .

* Dandelion : From this green leafy vegetable we can highlight its content in vitamin A, K, C, folate or B9, E and Riboflavin or B2. The minerals present in the greatest amount in dandelion leaves are potassium, calcium, sodium, phosphorus, magnesium, and iron. It also has omega 6 and omega 3 fatty acids. Try it in salads, purees, stews, etc. Read more about the benefits of dandelions .

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* Spinach : Spinach is a vegetable that has a high content of vitamin A, K and folate. It also has vitamins E, C, Riboflavin or B2 and Pyridoxine or B6. Of the minerals we highlight potassium, calcium, magnesium, sodium, fluorine and iron. It also has omega 3 and 6 in its composition and good amounts of vegetable protein. Read more about the properties of spinach .

* Lettuce : within the wide variety of lettuces that we can find, these green leafy vegetables mainly provide us with vitamin A, folate or B9, vitamin K and C. They also have omega 3 and small amounts of omega 6. Of the minerals we can highlight potassium, calcium and phosphorus. Read more about the benefits of lettuce .

* Arugula : of this vegetable used mainly in salads, pasta and pizzas, we can highlight its content in vitamins A and K and in terms of minerals we can highlight its content in potassium and calcium. Read more about the properties of arugula .

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