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Anonymous users2024-02-16Among vegetables, the nutrition of green leafy vegetables is higher than that of roots and fruits, and the nutrition of green leafy vegetables is also very rich, containing potassium, calcium, magnesium, folic acid, carotene, lutein, vitamin C, dietary fiber, vitamin B2, and vitamin K.
Benefits for osteoporosis:
Calcium is an important substance for the formation of bones, which is essential for the growth and development of children and the prevention of osteoporosis.
Benefits for high blood pressure:
The potassium, calcium, and magnesium in green leafy vegetables can fight the rise in blood pressure caused by sodium ions, and have a good effect on preventing and controlling high blood pressure.
Fetal and cardiovascular benefits:
Green leafy vegetables are rich in folic acid, which is very important for the fetus, and taking folic acid in the first trimester and first trimester of pregnancy can prevent fetal neural tube defects. Folic acid deficiency will also lead to an increase in homocysteine levels, which will increase the risk of cardiovascular and cerebrovascular diseases for middle-aged and elderly people.
Benefits for the eyes:
Carotene can be converted into vitamin A in the body, which is good for preventing night blindness and respiratory tract infections in children, and riboflavin can relieve eye fatigue and prevent age-related macular degeneration.
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Anonymous users2024-02-15Chinese cabbage. It is also known as Shanghai green or oil cabbage. Bok choy is one of the best for potassium, which helps to build muscle and keep blood pressure at a normal level.
It is also rich in vitamins that enhance immune system function, increase the activity of white blood cells and improve the body's response to toxins. How to eat: Chop the white part of the lower end of the cabbage stalk and stew it in chicken or vegetable broth and sesame oil; After 2 minutes, add the leaves of the cabbage, cook for another 2 minutes and serve.
Kale. Kale contains a compound that can control cancer (glucosinolate and kaempferol). Researchers believe that these two compounds fight cancer, protect the heart, lower blood pressure, increase bone strength and reduce inflammation in the body.
Kale is also rich in lutein and zeaxanthin, two antioxidants that help prevent eye disease and aging-related vision loss. How to eat: Sauté the cabbage and chopped onion over high heat for a short time.
Watercress. Also known as watercress or watercress mustard. A handful of watercress can meet the body's recommended daily intake of vitamin K.
If you can continue to consume watercress every day for two months, you can reduce the damage to white blood cells, reduce the risk of cancer, and reduce triglyceride levels by 10%. How to eat: It can be used as an ingredient in sandwiches, as a side dish for vegetable salads, or as a stew.
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Anonymous users2024-02-14The benefits of dark green vegetables have been proven in many studies at home and abroad, and their benefits are beyond most people's imagination. To sum up, there are 12 main aspects.
Good for the prevention of osteoporosis.
Adequate potassium and magnesium** in leafy greens reduce the loss of calcium, which is necessary for calcium deposition on collagen.
It is beneficial to ensure normal vision.
Leafy greens provide high amounts of carotene and lutein, both of which are beneficial for eye health and eyesight.
It is beneficial for the prevention of vitamin deficiency.
Leafy greens not only provide a fair amount of vitamin B2, but are also rich in vitamin C.
It is beneficial for the prevention of birth anomalies.
Leafy greens are the most important dietary source of folic acid**. Folic acid deficiency can lead to an increased risk of birth malformations.
Good for weight control.
Green leafy vegetables have a high dietary fiber content, and eating half a catty of green leafy vegetables cooked with less oil in a meal can effectively increase satiety, delay the emptying rate of food in the stomach, and help control the amount of food.
Beneficial for the prevention of diabetes.
Studies have shown that increasing the intake of leafy greens can delay the rise in blood sugar after a meal when eating the same number of staple foods in one meal. A number of epidemiological studies have shown that a high intake of leafy greens is associated with a reduced risk of diabetes.
It is beneficial for the prevention and control of high blood pressure.
It can provide a large amount of potassium, calcium, and magnesium for the diet, and they can all resist the pressor effect of sodium to a certain extent.
It is beneficial for the prevention of coronary heart disease.
Eating more vegetables is beneficial to reduce the body's inflammatory response and reduce the risk of coronary heart disease. Epidemiological studies have proven that people who eat more vegetables have a lower mortality rate from cardiovascular diseases, especially ischemic heart disease.
It is beneficial for the prevention of many types of cancer.
Epidemiological studies have shown that an increased intake of vegetables is associated with a decreased risk of a variety of cancers, including esophageal, gastric, lung, breast, prostate, etc.
It is beneficial for the prevention of cognitive deterioration.
Studies have confirmed that among fruits and vegetables, the foods that are most beneficial for preventing cognitive deterioration are dark green leafy vegetables.
Good for improving athletic performance.
Dark green leafy vegetables are rich in nitrate, and nitrate itself is non-toxic, it is slowly converted into nitric oxide after being ingested by the human body, which plays a role in expanding blood vessels, improving blood circulation, increasing the maximum oxygen consumption of athletes, and improving exercise ability.
Good for fighting pollution.
Studies have proved that chlorophyll, dietary fiber and a variety of phytochemicals in green leafy vegetables are conducive to reducing the absorption of pollutants, promoting their excretion from the intestines, improving the detoxification ability of the liver, and reducing the mutagenic effect of carcinogens.
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