Why everyone should be eating more leafy greens ?
Need to sharpen your peepers long past old age? Now add a piece of green to your dinner plate.
Eating green leafy vegetables will dramatically reduce the risk of developing macular degeneration correlated with early-stage aging, studies at the Westmead Center for Medical Science in Australia have reported. The study showed that people who eat between 100 and 142 milligrams of vegetable nitrates — mainly present in green leafy vegetables and beetroot — per day lowered their risk of contracting the disease by 35 percent relative to those who intake less than 69 milligrams of these nitrates daily. According to the researchers, this is the first time someone has assessed the effect of dietary nitrates on the likelihood of macular degeneration.
Healthy leafy vegetables provide other potential benefits
The study showed that people who eat between 100 and 142 milligrams of vegetable nitrates — mainly present in green leafy vegetables and beetroot — per day lowered their risk of contracting the disease by 35 percent relative to those who intake less than 69 milligrams of these nitrates daily.
Eating green leafy vegetables provides several health advantages that go beyond improved eyesight, says Caroline West Passerrello, a licensed dietitian nutritionist and Academy of Nutrition and Dietetics spokeswoman located in Pittsburgh.
Many forms of green leafy vegetables are an “excellent source of dietary fiber, fat-free, cholesterol-free.”
Examples of leafy greens include:
While acting as a fantastic source of dietary fiber, green leafy vegetables produce large amounts of vitamins A, C and K and are abundant in iron.
The U.S. Department of Agriculture cites other safety advantages of consuming these vegetables, including:
- Early cancer blockage, thanks to significant concentrations of carotenoid-antioxidants that support cells.
- Promoting heart protection and avoiding birth defects, owing to the availability of B vitamin folate.
- Defense against osteoporosis and infectious disorder, thanks to the existence of B vitamin folate.
Getting the most from green leafy vegetables
A healthy way to ensure sure you consume sufficiently dietary nitrates and other nutrients is to eat fruits and vegetables in a range of colors.
Consuming greens coupled with a healthy fat supply will help the body absorb the vegetable’s fat-soluble vitamins. You may use canola oil for example while sautéing, peanut butter in a smoothie or salad dressing dependent on olive oil, says Passerrello.
Meanwhile consuming a citrus fruit serving can help your body absorb the iron in green leafy vegetables.
"..most adults should aim for eating greens about 2 to 3 cups of the food each day.."
Coping with the difficulty of eating leafy greens
Eating leafy greens can be a challenge for some. Some people just don’t like the thought of gulping spinach and other leafy greens. If you are in this camp, tio.farm suggests experimenting with different types of leafy greens until you find one that works.
We have noticed that leafy greens, fresh, steamed and dry, all taste differently. And although you might not like the fresh kale, you may be loving kale chips.
Or, maybe you don’t like spinach, but when you mix it into a smoothie you won’t really know. You should also incorporate leafy vegetables, stir fry, and omelets to the broth.
We encourage you to play with these planning solutions before you discover one that works for you.