Nutritive Value 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Importance Of All Green Leafy Vegetables

ALL LEAFY GREENS BENEFITS WITH NUTRITIVE VALUES –

Green leafy vegetables are very healthy option than other foods.
Leafy vegetables are greens, potherbs, vegetable green, green salads are plant leaves which are consumed as the vegetables.
Names of different leafy vegetable with nutritive value-
A. Lettuce (100 gm)
Energy – 21 kcal
Protein – 2 gm
Calcium- 50 mg
Phosphorous – 25 mg
B. Cabbage (100 gm)
Energy- 27 kcal
Protein- 2 gm
Calcium- 39 mg
Phosphorous – 44 mg
C. Fenugreek leaves( 100 gm)
Energy- 49 kcal
Protein- 4 gm
Calcium- 395 mg
Iron- 2 mg
D. Turnip green ( 100 gm)
Energy- 67 kcal
Calcium- 710 mg
Iron- 28 mg
E. Broad bean leaves ( 100 gm)
Energy- 71 kcal
Phosphorous – 149 mg
Calcium- 111 mg
F. Fenugreek leaves ( 100 gm)
Energy – 49 kcal
Calcium- 395 mg
Iron- 2 mg
G. Spinach (100 gm)
Energy- 26 kcal
Calcium- 73 mg
Phosphorous – 25 mg

Health benefits of leafy vegetable
1. Lowers cholesterol level- Green leafy vegetable help to lowers down the cholesterol in our body especially the kale leaves and mustard green. The green vegetable has plant sterol which lowers down the cholesterol in our body.
2. Healthy for eyes- Swiss chard, kale, mustard green leaves contain Zea xanthene, carotenoids lutein it is good for eye health. It reduces a risk of cataracts and improves vision.
3. Good for bone health- Green leafy vegetable is the good source of calcium and phosphorous. Leafy vegetable consumption at least 4-5 serving can give you enough calcium to our body. Women above 40 need more calcium and phosphorous lack of calcium may lead to osteoporosis.
4. Help to prevent colon cancer- According to American dietetic association, good amount of green leafy vegetable can reduce the risk of colon cancer. The green leafy vegetable has more fiber. The fiber binds with the toxin and get eliminated out from our body. More toxin and carcinogens more chance of cancer. Leafy vegetable prevents cancer.
5. Improve metabolism – Green leafy vegetable work best for weight loss. The green leafy vegetable are the good source of fiber, iron, it helps to improve metabolic activity. It helps red blood corpuscles to supply nutrient to the cell. It is low in calorie and packed with essential nutrients.
6. Boost brain functioning- Green leafy vegetable prevent age-related cognitive decline. Green leafy vegetables improve brain functioning because it has vitamin B9 that is Folate. Green vegetable is also loaded with antioxidants and carotenoids it acts as brain protector and prevents harmful damage from the free radical.
7. Boost energy level- Many of time we experience fatigue and low energy level it is because we are the lack of iron. The green leafy vegetable is the good source of iron especially kale, cumin leaves, broccoli, spinach contain the good quantity of iron and vitamin c.Vitamin c help in iron absorption.
8. Prevent aging- green leafy vegetable are the good source of folate, vitamin k, beta carotene, lutein, which act like antioxidant which protect the brain and Cellular function, it also has anti-inflammatory benefits..
Green leafy vegetable consumption works magic for the health and mind