Ever since we were young, we kept on hearing from our parents to eat vegetables. But they are not just talking about any vegetables; they want us to eat those green and leafy vegetables. According to research, our body is programmed to expel plant foods as the body sees them as poison. But unknown to many, especially the kids, plant foods, particularly the green leafy ones, are rich in nutrients that can undeniably help the body to get better. Below are some of the top green and leafy vegetables that have been proven, especially through research, to have excellent health benefits.

• Kale

  A relative of Brussels sprouts, cabbage and collards, kale has become popular after researches have shown that the sulfur contained in the vegetable actually promotes health. Best eaten when set for 5 minutes before being subjected to change in temperature, kale is perhaps the most abundant in vitamin K content. A cup of cooked kale can provide an astounding 1327 percent of vitamin K daily requirement. That is why for those who have bleeding problems; they should consult their physicians first before downing food preparations made of kale. But this is advantageous for those with cardiovascular problems who need thinning of their blood. Aside from vitamin K, kale is also rich in vitamins A and C. Just a cup can already provide three times the required daily value for vitamin A, and almost a hundred percent for vitamin C. Added to that are manganese, fiber and copper, which are all important to our body. Kale has shown to be an effective antioxidant, anti-inflammatory and it contains glucosinolates that are effective in preventing the formation of cancer cells.

• Collards

  Just like its cousin kale, collards are effective in the health of the cardiovascular system, as well as in the prevention of cancer formation. Collards are also rich in vitamins K, A and C, although in lesser amounts compared to kale. Collard greens have three functions. First it can detoxify the body through the various phytonutrients with sulfur contained in the plant. Second, collard greens have an antioxidant function. The vegetable contains varying phytonutrients, such as quercetin, ferulic acid, caffeic acid and kaempferol, which can lower the effect of the oxidative stress that normally happens in the body. Lastly, with high amounts of omega-3 fatty acids found in collards, it lowers the degree of inflammation, which causes the cells to regenerate fast and increasing the formation of cancer cells.

• Swiss Chard

  It may look like the usual green leafy vegetables, but Swiss chard is actually one of the superior greens that must be included in the diet. This is because of the massive health benefits offered by the vegetable itself. In the first place, Swiss chard is rich in essential vitamins and minerals.  Moreover, it is high in phytonutrients that are necessary in preventing cancer and in maintaining the health of the cardiovascular system. The phytonutrient flavonoid found in Swiss chard is similar to fruits and vegetables that have been proven to protect the cardiovascular system. On of this phytonutrient is syringic acid. According to research, this substance helps in regulating the blood sugar inhibiting alpha-glucosidase from breaking down carbohydrates into simple sugar. Aside from that, it also contains betalains, as found in the yellowish pigment of the leaf. This phytonutrient acts as anti-inflammatory, anti-cancer and detoxifier.

• Spinach

  If Popeye sees the health benefits of spinach, we must too. Spinach has been the most popular among the green leafy vegetables especially in health benefits. Spinach is highly nutritious, with huge amounts of vitamins and minerals, as well as phytonutrients. Vitamin K, A, manganese, folate, magnesium, iron and vitamin C are the top vitamins and minerals found in every cup of cooked spinach. Its phytonutrients has been studied and twelve of them are found out to be effective in preventing inflammation that may eventually develop into cancers. The plant is also an effective antioxidant. Aside from the high amounts of flavonoids, it also have vitamin C, E, A and manganese that can prevent increasing amounts of free radicals from destroying the cells. Aside from it, the vitamin K of the vegetable strengthens the bone by preventing the osteoclasts, cells responsible for bone break up, from activating. Perhaps this is why Popeye is such a strong sailorman.

• Broccoli

  Talking about broccoli makes one think about cholesterol. Yes. Broccoli is one of the vegetables showing effectiveness in lowering the cholesterol level due to its fiber content, which has shown to be more successful in binding the bile acids and excreting them from the body. Aside from the fiber, just a cup of raw broccoli can already provide more than a hundred percent of the vitamin C and K requirement. Folate, vitamin A and manganese are also rich in broccoli. What makes broccoli a mainstay in health giving foods is its ability to reduce the inflammatory process, lower the oxidative stress and detoxify the body. The combination of these functions makes broccoli an effective anti-cancer food.

• Cabbage

  For those suffering from iodine deficiency, cabbage is not recommended because it is believed to be goitrogenic, that is, it causes formation of goiter. Yet this is still debatable. There are studies made that cabbage and its relatives does not cause goiter. In fact, cabbage is one of the healthy foods for it provides huge amounts of vitamin K, C and folate. If cabbage is steamed, its nutrients are enhanced. Furthermore, cabbage is an effective anti-inflammatory and antioxidant. Its antioxidant effect has more to do with the glucosinolates. Taken are ample amounts, cabbage can help in the prevention of breast cancer, prostate cancer, bladder cancer and colon cancer.

• Lettuce

  Lettuce is usually found in salads. But not all lettuce has the same amounts of nutrients. There are varieties of lettuce in the market, but topping them is Romaine lettuce where two cups of fresh leaves can already provide more than 150 percent of the required allowance for vitamin A. more than a hundred percent of vitamin K can also be provided with the same amount of lettuce. Furthermore, there is vitamin C, folate and fiber which make the vegetable effective in preventing the negative effects of oxidative stress, particularly in cholesterol, thereby preventing any cardiovascular problems from developing. One of the most significant in lettuce is the folic acid, which works by converting homocysteine, a chemical implicated in many heart problems, into a substance that has benign effect to the body.

Sources
webmd.com
whfoods.org
bizchickblogs.com