Leafy vegetables history:
One of the primary ingredients of a vegetarian diet is the presence of green leafy vegetables. As quoted by nutritional professors, it was a common practice among predecessors to consume about six pounds of green leaves every day. In today’s world, the average intake of green vegetables is about 2-3 pounds. The minimum USDA (United States Department of Agriculture) states that there must be a minimum intake of 3 cups of dark green vegetable leaves per week. These vegetable leaves provide one with plenty amounts of vitamins, minerals, and phytonutrients.
Categories of vitamin in leafy vegetables:
The minerals present in the green leafy vegetables are calcium (Ca), Iron (Fe), Potassium (K) and Magnesium (Mg). Vitamins such as Vitamin B, K, C, and E are also found in the leafy vegetables. They are also nutritious, as they contain photo nutrients like lutein, beta-carotene, and zeaxanthin. Omega-3 fats may also be present in the dark green vegetables, in trace amounts. Among the vitamins, Vitamin K has been found to be the most essential one. Recent research indicates that more consumption of Vitamin K is helpful, as many people do not take enough of it, and the present minimum intake is underrated. However, one must cook the green vegetables in oil before eating them, as Vitamin K is a fat-soluble vitamin. As far as carbohydrates are concerned, green vegetables have a permissible amount of carbohydrates in them. The carbs in green vegetables are packed in layers of fibres, making them slow to digest. There are minute quantities of oxalates also to be found in the green leafy vegetables. It is claimed by nutritionists that the darker the vegetables, the more nutritious they are found to be.
There are many examples of edible green leafy vegetables, such as, broccoli, spinach, kale etc. In the United States of America, households often cook turnip, collard, garden cress, kale, mustard, pokeweed etc.
Proper preparation of leafy vegetables:
The preparation of these green vegetables may range from stir-fried to stewed or steamed or even consumed as salad. They may also be used as a wrap for other edible items, for instance in a tortilla. Most green vegetables, for example spinach or lettuce, are predominantly found in sandwiches or burgers, where they serve as layers, and are mostly in their raw form. The most popular form of intake of the green vegetables is in the form of a green salad in the entrees menu. The best salad dressings are considered to be healthy oils, such as olive oil, soya oil, corn oil etc.
Advantages of consuming leafy vegetables:
The advantages of consuming green leafy vegetables in a vegetarian diet are –
It regulates inflammation and protects one from inflammatory diseases such as arthritis.
Reduces Calcium levels in arterial plaques, thereby preventing atherosclerosis.
Protects one from diabetes.
Regulates and prevents blood clotting.
Makes the bones in the body stronger and prevents osteoporosis.
The magnesium levels help relax blood vessels and maintain normal nerve functions.
Vitamin B12 and Folic Acid (found in spinach) helps decrease chances of various vitamin-deficiency diseases.
Tags : Women, health, diet, vegetables. leafy