Written by Mervat Rashad
Monday, February 27, 2023 06:00 PM
Vegetables are an essential part of a healthy diet. They are packed with vitamins, minerals, and fiber. They can also be easily incorporated into almost every meal. When it comes to incorporating them into your routine, the 2020-2025 Dietary Guidelines from the USDA recommend eating: Vegetables With a dark green color as the main category, here are the best leafy vegetables that can be eaten every day, according to what was published by the “” eatthis“.
broccoli sprouts
Broccoli sprouts are 3- to 5-day-old cauliflower plants with small green leaves that resemble clover sprouts. While they provide the same number of calories and macronutrients as broccoli, they contain about 100 times more glucoraphanin.
When chewed or cut, glucoraphanin is converted into the superfood phytochemical sulforaphane, which has powerful anti-cancer effects, including promoting the death of cancer cells and reducing inflammation and exposure to cancer-causing toxins. Sulforaphane increases detoxifying enzymes in the liver, and may help It also turns off certain genes linked to cancer.
Watercress
According to a ranked list of “powerful fruits and vegetables,” the US Center for Disease Control has crowned watercress as the most nutrient-dense vegetable. This means it contains the most nutrients in the fewest number of calories. This green is especially beneficial when it comes to preventing diabetes. Diseases and weight loss.
Watercress contains high amounts of digestion-enhancing fiber, and vitamin A C Immune Booster, Disease-Preventing Glucosinolates One standout in this powerhouse is the vitamin K A very important (and overlooked) nutrient for bone health, just one cup of watercress provides more than 100% of the “recommended daily intake” of vitamin K.
spinach
Spinach is full of carotenoids that help “scavenge” free radicals known to damage cells, and note that research has shown it to protect against cancer of the stomach, colon, mouth, and esophagus.
As a rich source of potassium, spinach has been linked to lowering blood pressure, while its lutein content has been linked to enhancing cognitive function.
Alkali
Kale is a type of cabbage (oily cabbage) whose leaves take on a green color, and it contains a high percentage of vitamin C with about 22% of the daily value per serving. Vitamin C is an essential antioxidant that can help your body fight free radical damage and can Also helping to build a strong immune system, cabbage is also high in vitamin C K (about 68% of the recommended daily value), which can help with bone and immune health .
These green leaves also contain some cancer-fighting substances, such as sulforaphane. According to the Journal of Agricultural and Food Chemistry, sulforaphane may be able to completely prevent some cancer cells from forming at the molecular level..
