I have come across and compiled hundreds of articles and blogs related to health, hair and beauty. And one thing that has been common in almost all of them is Green Vegetables.
Green veggies are arguably the no.1 health food that can improve your overall health by leaps and bounds. With a brimming amount of vitamins, minerals, iron and fibre in them, they can serve as a complete food.
The list of advantages is ceaseless. But first, let’s have a look at what all is included in green vegetables. You would be surprised to know the list of green vegetables there are in the market. Aside from the obvious ones like Popeye’s spinach, broccoli and lettuce, there’s a whole world of bright green waiting for you!
Here’s an amazing list of green vegetables and the health benefits of these amazing green vegetables. You’ll find a list of green leafy vegetables here, as well as dark green vegetables, which are extremely healthy.
Let’s list down all that’s there in these greens:
According to Nutrition and You, no green gazette is done without cabbage. This vastly versatile veggie can be eaten in any form- raw, cooked, baked or preserved. This nutrition galore is incredibly low on calories. The powerful anti-oxidant Vitamin C is plenteous.
So all combined together, you get lots of nutrition without having to worry about the fat; it helps you stave off cancer with its phyto-chemical content; Vitamin C improves your immunity, and there is a whole bunch of other nutrients like manganese, potassium, iron and magnesium.
Cabbage goes well in salads, sandwiches and breads.
Spinach, the storehouse of phyto-chemicals sets your immunity right. It is super low on calories, hence a first choice of dieticians and doctors. It helps your control cholesterol levels with nutrients like Vitamin C and flavonoids.
Vitamin A found in spinach works wonders with your skin and eyesight. Other than this, there’s Vitamin K that helps in bone strengthening by increasing the bone mass. For vegetarians who can’t rely on fish for omega 3 fatty acids, spinach can prove to be a great source.
Spinach juices may taste a little weird but are amazingly healthy. Otherwise, you can make a curry or combine them with a more delicious veggie.
This selling Mediterranean herb is known for its scent and flavour. The flavonoid anti-oxidants present in it are cancer-fighting in nature. Besides being an eminent carrier of potassium, magnesium, sodium, calcium and manganese, it is also a rich source of folic acid that aids in metabolism.
Celery is a hot favourite among beauty brands for its performance in essential oils. It has the potential to treat Osteoarthritis, Gouty Conditions, Blood Pressure and Anxiety.
Use it for garnishing or make sauces of it to go with snacks.
The cool and crunchy cucumber is an offspring of the Indian Himalayas. High on water and low on calories, a raw cucumber is the perfect way to start your day. You can locate in almost any part of the globe in varied shapes and sizes. This fat free and cholesterol free helps in ticking off constipation and belching.
There is Vitamin K to build your osteotrophic efficiency. Besides, it has been claimed that cucumber can aid in treating neuronal damage that leads to Alzheimer’s disease.
Have a bowl of fresh salad with loads of cucumber in it. It helps you stay hydrated and healthy.
Lettuce is the top-drawer choice among sandwich and salad freaks. The crispy zest is a delight for the palate, as are its nutritional qualities for your health. Its phyto-nutrient properties keep you safe from diseases. The folates and Vitamin C aid in enzyme metabolism that leads to DNA synthesis.
Lettuce is an immunity booster and can tramp harmful free radicals. Then there is calcium and iron to help you get of the body waste easily. Also, for women who often face B complex variants’ deficiency, lettuce can prove to be of great use.
Also known as French beans, like all its colour cousins, beans too are low-set on calories and high-key on nutrition. These elongated pods are highly fibrous and laxative in nature, which means you can worry less about constipation and cholesterol.
They are an integral part of Asian curries and go well in salads and rice.
Well, this one may not be everyone’s cup of tea, but the spicy taste buds love it. The chemical composition of this fiercely hot pod cuts the diseases to black. Capsaicin, an Alkaloid compound found in chilli peppers benefits your health in many ways. These peppers are anti-analgesic, anti-carcinogenic, anti-diabetic and anti-bacterial in character.
Chilli peppers aid in synthesizing the collagen present in your body, meaning the integrity of the blood vessels, skin and bones gets a boost. Being a great origin of Vitamin C, B-1 and B-6, they keep you safe from infections, stress and adverse heart conditions.
Chilli peppers enhance the flavour of curries, purees and recipes and are profuse in Indian and Mexican cuisines.
These sweet Indian pods are rich in vitamins, minerals, antioxidants and phyto-nutrients. Although, they are not as low in calories as the above mentioned veggies, but they are definitely cholesterol free. Being high in folic acid, they are a mandate for pregnant women.
Again, high content of Vitamin C works great in developing human resistance to diseases and infections. Other than that, Vitamin K and B complex are plenteous too.
The Scarcely known Green Vegetables
These are edible flower buds that belong to the sunflower family. They are relatively low in fat-content are high in folic acid. Vitamin C, practically a BFF to all the green veggies, is found in abundance here too. Apart from these, there are iron, copper and potassium.
Artichokes are winter vegetables that can be eaten raw, along with your favourite sauce or dip.
Asparagus is a stem vegetable that bears profuse medicinal qualities. Other than being a carrier of Vitamin A, C, E, B complex and K, it can treat conditions like Dropsy and Irritable Bowel Syndrome. With Vitamin K in abundance, it can treat the neuronal destruction that leads to Alzheimer’s disease.
Asparagus blooms in spring season. It adds immense flavour to stir-fried vegetables and baked dishes.
Leeks are a sibling to onions and garlic. They are rich in folates, flavonoids and antioxidant polyphenols. Being low in calorie content, they are great for your heart health. Vitamin A and K are ample in one cup of leeks.
People, who don’t like the pungent smell of garlic or onion, can resort to leeks for good taste and tolerable scent. They are used in soups and salads, and must be washed properly to remove the dirt hidden in the layers.
Okra, or ladyfinger, has its roots in Africa. It is often among the first choices of dieters, thanks to low calorie content and high fibre. Vitamins A, C and K are heavy in okra. So you don’t have to worry about immunity, heart or weight-gain.
Okra can be eaten in the form of stir-fried vegetables and in Indian curries.
Swiss chards or spinach chards originated in Europe. They are equally beneficial as spinach. They are a storehouse of phyto-chemicals, vitamins and minerals like copper, manganese, sodium, phosphorus, iron and potassium.
Swiss chards can be eaten raw, although you can cook them traditionally if you don’t like the bitter flavour.
Dandelion is versatile in nature. Every part of this plant is edible and beneficial. It is multi-faceted with its culinary as well as medicinal uses. It promotes your overall health and physique. Fresh leaves are low-fat and cholesterol free.
Taraxacine, a bitter crystal compound is the reason behind its weird taste. Besides, there is Vitamin A, C, B complex and K. potassium present in dandelions help in regulating heart and blood pressure.
Like all health foods, dandelions work great with salads and sandwiches. They are even used to make tea or herbal drinks. The traditional gourmands use them for traditional cooking. Besides, you will find them in many Japanese dishes.
With an Indian origin, mustard greens are a common ingredient of Chinese, Japanese and American cuisines. They are similar to kale or collard, only better in taste. They are incredible in ticking off the toxin from your system.
Mustard greens can be used to add aroma and flavour in sandwiches and salads. You can even have them raw with a dip.
Endives can beat iceberg lettuce in the low calorie content race. They are high in fibre, beta-carotene and Vitamin A and K. They are found in soups and salads, and even used against crackers.
With a long shelf life, endives work better than lettuce and spinach.
Now that you are aware of what to eat, fill in your plate with these sweet and bitter tasting health foods. Green vegetables can uplift your health by leaps and bounds.
Whether you’re looking for dark leafy green vegetables or just dark green vegetables or leafy green vegetables this list should give you a great idea of the types of green veggies you should buy and eat! If you’re inclined, you can also check out this list of vegetable soups you can make from home.