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Why are green vegetables so healthy?
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Read also: Recipe: Creamy Green Vegetable Soup
Why should we eat green vegetables?
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Almost any dark green vegetable will add value to your diet. The dark green leafy vegetable family provides additional nutrients. Advantages at a glance:
- Low in calories: Green vegetables are low in calories. For example, an entire cup of spinach contains only seven calories. A cup of cabbage contains about 33 calories, and a cup of broccoli contains just over 30 calories.
- Macronutrients: In addition to the amount of calories in the product, you also need to consider the source of those calories. Green vegetables provide complex carbohydrates, fiber, protein, and very little (if any) fat. A cup of spinach provides just over a gram of carbohydrates, mostly fiber, and 1 gram of protein. One cup of broccoli contains about six grams of carbohydrates, 2.4 grams of fiber and more than 2.5 grams of protein. This combination of macronutrients – especially fiber and protein – gives you a feeling of fullness for a long time, unlike starchy vegetables.
- Micronutrients: Green vegetables are a rich source of minerals such as iron, calcium, potassium, and magnesium. They also provide important vitamins, including vitamins K, C, E, and several B vitamins.
- Phytonutrients: Many dark green vegetables contain phytonutrients, including beta-carotene, lutein and zeaxanthin, which protect our cells from damage and protect our eyes from age-related problems, among other things. Dark green leaves, such as kale, contain small amounts of omega-3 fats.
- Vitamin K: A fat-soluble vitamin and an important nutrient found in many dark green vegetables. Spinach, broccoli, lettuce, kale and greens are rich in vitamin K. Research shows that this vitamin is more important than we thought and many people don’t get enough of it. Vitamin K protects us from inflammatory diseases like arthritis, can help prevent diabetes and protect our bones from osteoporosis.
- Disease prevention: Research shows that eating large amounts of leafy green vegetables may help prevent some diseases. A study published in the journal Neurology found that a diet containing one serving of green leafy vegetables per day was associated with slower age-related cognitive decline. According to another study, consumption of green leafy vegetables, including cruciferous vegetables, significantly reduces the incidence of cardiovascular disease.
Also read: Is fish infected with spinach a carcinogen?
How do you cook green vegetables?
Green vegetables lose their fresh color when cooked. By rinsing them in cold water immediately after cooking, you can restore the color loss to some extent, but there is a way that gives better results.
How will you proceed?
- Bring the water to a boil, then add the vegetables and add a pinch of sodium bicarbonate (baking soda). Sodium bicarbonate is not only suitable for keeping your teeth white, it also keeps vegetables fresh!
- Add a pinch of regular table salt and leave the jar uncovered.
- Shortly after drying the (al dente) vegetables, give them a shock in ice water and pour them through a colander.
Also read: Are pre-cut lettuce bags less healthy than fresh lettuce?
Also read: How to prevent cut dandelions from changing color?
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