Most of us are guilty of picking out the greens or vegetables from our meals at some point. But by doing that we have ended up losing out on valuable nutrients, which we could have easily consumed if we knew better. Nowadays, people are getting more and more health conscious and are researching about the variety of foods that will provide them with high amount of nutrition without compromising on the taste. So instead of buying processed foods or nutrition bars, people can achieve that by adding a good combination of veggies, fruits, and meat to their meals. By using different green vegetables in your dish, you can experiment with various flavors and textures, and create your version of a wholesome and an extremely nutritious meal.

If you are a health freak, this article is for you. Scroll down to know about the health benefits and nutritional value of some of the green vegetables.

Arugula
Does garden rocket ring any bells? It's widely used in salads and has some great nutritional value. If you include it in your diet, it will strengthen and build your bones and improve your immune system. It also reduces the risk of cancer.
Vitamins and nutrients you gain: Vitamins A, B6, C, and K; Calcium; Folic Acid; Fiber; Potassium; Magnesium; etc.
Calories gained per cup: 6 approx.

Spinach
Join the bandwagon with Popeye and enjoy the health benefits of eating spinach. Including spinach in your meals will help you improve your red blood cell function, regulate your heart rate and blood pressure. It will also strengthen your bones.
Vitamins and nutrients you gain: Vitamins A, B6, C, E, and K; Fiber; Magnesium; Iron; etc.
Calories gained per cup: 7 approx.

Swiss Chard
If you are anemic, you should also consider eating Swiss Chard. Its nutrients help boost your immunity and control your heart rate and blood pressure. Add this to your regular meals and get fit.
Vitamins and nutrients you gain: Vitamins A, C, E, and K; Calcium; Fiber; Magnesium; Iron; Potassium, etc.
Calories gained per cup: 7 approx.

Iceberg lettuce
Easy to buy and yum to eat. Iceberg lettuce has rocked your sandwiches and salads since ages now. But did you know that they also help you combat anemia, viral infections, heart diseases, and age-related ailments? The next time you eat a sandwich or a salad with lettuce, you can happily say that it was a wise decision.
Vitamins and nutrients you gain: Vitamins A, B6, C, and K; Folate, Fiber; Potassium; Manganese; Iron; etc.
Calories gained per cup: 8 approx.

Romaine Lettuce
Here’s another vegetable that makes your heart healthy and prevents strokes, and reduces the risk of cancer. It also does wonders to your eyes, skin, and bones. Some say that it’s more nutritional than the iceberg lettuce. So experiment with it today, to suit your taste.
Vitamins and nutrients you gain: Vitamins A, B6, and C; Calcium; Potassium; Magnesium; Iron; etc.

Calories gained per cup: 8 approx.

Collard Greens
They are the members of the Brassica family and cousins of kale and cabbage. Collard greens are highly nutritional as they help lower LDL cholesterol, regulate blood sugar, and battle osteoporosis. They also boost your immune system and gives you the strength to fight viral and bacterial infections.
Vitamins and nutrients you gain: Vitamins A, B1, B6, C, E, and K; Calcium; Omega-3 Fatty acids; Potassium; Magnesium; etc.
Calories gained per cup: 11 approx.

Kale
The highly popular and nutritional vegetable, klale is used by many celebrities and dietitians in their daily diet. And why not? It helps fight cancer, promotes healthy vision, and aids in regulating blood clotting. You can have it however you like – boil it, steam it, fry it, or stir fry it. Kale can add flavor and texture to your meal.
Vitamins and nutrients you gain: Vitamins A, C, E, D, and K; Calcium; Folate; Magnesium; Potassium; Magnesium; etc.
Calories gained per cup: 33 approx.


 

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