“Go Green”

Go green

“GO GREEN” with Green Leafy Vegetables

Green leafy vegetables are nutritionally dense and should be eaten daily for maximum benefit and are now referred to as “Neglected gold mine”. As of today, more than 1000 green leafy vegetables have been identified as edible. Even if we manage to include 5 different varieties every week, we will surely see tremendous improvement in our overall health. Since they are extremely volatile and contain many water-soluble vitamins, they should never be overcooked. It’s best to steam them or mildly boil them but not overcook them, as it may deplete the nutrients. Few of the varieties include lettuce, chards, kale, parsley mustard greens, cabbage, watercress, fenugreek, turnip and beet greens.

Few of the benefits of green leafy vegetables are listed below, which I am sure will enlighten us to start including them as a part of our regular meals.

  1. Greens are very low in calories and high in fiber making it an ideal food for weight loss. They are considered super foods as they are high in nutrients and best for weight management. The increased fiber content protects one from constipation and helps regulate diseases such as diabetes, heart diseases, and cancer.  One can opt to make greens soup, smoothies, and different salads as snacks when on a weight loss program.
  1. They are great storehouses of Vitamins. Greens are usually rich in Vitamin A, B, C, K and E. These vitamins helps us with improved eye health, overall energy, better immunity, effective blood clotting with great bone health, and antioxidant properties respectively. Including them in stuffed roti, idlis, dosa’s, wraps and sandwiches can make it interesting for children too.
  1. Greens are high in minerals such as iron, calcium, potassium, magnesium, and more. This helps in managing good hemoglobin levels, aids in stronger bones, and regulates blood pressure. Minerals and vitamins usually work together within our body resulting in various benefits and hence greens are ideal foods.
  1. Greens are wonderful sources of antioxidants. Their antioxidant properties protect one from cell damage thereby protecting one from cancer, cell damage, aging. Including good amount greens results in a healthy skin texture.
  1. Protein is the key for most body functions and few green leafy vegetables have a good available source of protein such as spinach, collards etc. Including them as salads after a workout can enhance endurance and stamina. Greens can be combined while making om le omelets by helping in boosting the protein power.

If you are looking at boosting your health the right way, it’s time to “GO GREEN” – every single day!!!


Ranjani Raman

Dietitian & Nutrition Consultant

Founder: Nutrilife


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