Green vegetables have been considered by nutrition experts as the healthiest food as they are packed with goodness and innumerable health benefits. For people who want to live a healthy and balanced lifestyle, incorporating greens on their daily meals is a must. Here are the top five nutritious greens that should be present on your plate regularly:
1. Broccoli
According to the Dairy Council of California, broccoli is a great-tasting green vegetable that comes with numerous benefits. It is low in calories with high content of vitamin K, vitamin C, fiber, potassium and folate. Eating broccoli regularly could reduce the risk of heart disease, promote bone growth and protect the body from damaging free radicals.
2. Brussels sprouts
Brussels sprouts, which are a part of the cruciferous vegetable family, are among the top 20 most nutritious foods based on Aggregate Nutrient Density Index. Eating one cup of Brussels sprouts would mean getting 195 percent of vitamin K, 12 percent of vitamin C, and 10 percent of vitamin A, vitamin B-6, folate, potassium and manganese. Regular consumption of Brussels sprouts could lessen the risk of heart disease, obesity, diabetes and overall mortality.
3. Cabbage
The USDA National Nutrient Database stated that one-half cup of shredded cabbage possesses four grams of carbohydrates, 17 calories and one gram of protein. It is rich in vitamin C, vitamin K, manganese, folate and some amounts of calcium, potassium, thiamin and vitamin B-6. Eating cabbage could protect the body from radiation exposure, improve heart health, and boost immunity and digestion.
4. Kale
Drew Ramsey, an assistant professor of psychiatry at Columbia University, said that kale contains more nutrition than almost any other whole food. Consuming a cup of kale a day means taking 14 percent of calcium, 65 percent of vitamin A, and over 900 percent of vitamin K. It can also bring in various benefits including healthy hair and skin.
5. Spinach
Spinach is an excellent source of iron, folic acid, vitamin K, vitamin C and vitamin A. It is also rich in manganese, magnesium and vitamin B2. A 100-gram serving of spinach provides 23 calories, three grams of protein, zero fats, four grams of carbohydrates and 2 grams of fiber. Regular consumption of spinach could result to increased vitality, restored energy and improved blood flow.
