Eat your way to better health with these 7 green leafy vegetables

Acquiring five portions of vegetables and fruits each day has great health rewards. They will not only make you look and feel better but also helps in increasing your life expectancy. According to researchers, vegetables are more beneficial than fruits. So start today to find a time to accommodate in your diet for more green leafy vegetables.

Here is a list of best leafy green vegetables and their health benefits that you should incorporate into your diet:

1. kale.

This vegetable contains lots of important nutrients which includes: antioxidant quercetin, which is an anti-inflammatory that protects against arthritis. Kale is also a low calorie vegetable; high in calcium, which helps in maintaining strong and healthy teeth and bones, minimize the risk of osteoporosis and also helps in keeping blood pressure in check.

2. spinach.

This another health-boosting and versatile veg which contains nutrient such as: calcium, folate, and vitamin A and C- all these nutrients helps in preventing conditions such as stroke, cancer, and heart attack. Due to its high fibre content, digestive process can be slowed down and also curbing hunger pangs.

3. cabbage.

Cabbage helps in protection of your cells from dangerous harmful effects of free radicals. Its high potassium content goes a long way in improving circulation by opening blood vessels and easing blood flow.

4. watercress.

This is often added to salads or sandwiches to add a peppery flavor. This vegetable contains antioxidants such as lutein and carotene which helps in improving the cell health and cardiovascular system. High levels of vitamin A and K are also included in this vegetable. Vitamin K which helps in maintaining healthy bones, hair and skin.

5. rocket.

This is a tasty and easy to grow veg. it has a high content of folic acid which is a brain-booster. It is also an aphrodisiac.

6. chard.

Chard is comparable to spinach but to a limited extent. It is a good source of antioxidants such as beta-carotene and vitamin E. it also contains potassium and magnesium which helps in regulating blood pressure.

7. parsley.

This veg have a lot health benefits to offer. It contains flavonoid apigenin, which helps reducing risk of certain cancers and also acts as anti-inflammatory and anti-oxidant. It also contains myristicin which assist the liver along with flavonoid in detoxification of the body.

How to keep your leafy vegetables fresh:

Check out these tips for preserving your green leafy veg-

ü  Once you get home after shopping, separate any damaged leaves from the good ones as these may spoil the whole leaves.

ü  Dry your vegetables with a paper towel after washing them. Put the ones you intend not to use in a container before transferring them to the refrigerator.

ü  Keep an eye on the vegetables you have stored and plan your meal accordingly. You can use the leftovers for your soup or your salad if you cannot conveniently use them with your meal plan then.

ü  Freezing some vegs such as rocket, spinach and kale helps in increasing their lifespan. Boiling them helps in sealing their flavor and nutrients. Freeze them for like 1 or 2 days.