The selection criteria of dark green leafy vegetables is very simple, that is, the proportion of leaves is very large, and the color of leaves is dark green or even black. The results showed that the darker the color of leafy vegetables, the higher the contents of folate, vitamin K, vitamin B2, lutein, carotene, magnesium and other nutrients. So, when you buy vegetables, don't just pick the light green ones, and dislike those dark green leaves!
Here is a list of common dark green leafy vegetables with high nutritional value. What kinds of vegetables have you eaten?
The deep green leafy vegetables of Cruciferae: mustard, mustard, cabbage, rape, chicken feather vegetable (rape when young), cabbage (the elongation state of the stem nodes of rape), potherb (also known as tassel, Tucker, chrysanthemum vegetable, etc.), broccoli (green cauliflower), radish tassel, kale, watercress (also known as watercress and watercress), etc.
Dark green leafy vegetables of Umbelliferae: Fennel, coriander, tender celery with leaves, etc
Deep green leafy vegetables of Compositae: Chrysanthemum grandiflora, chrysanthemum stem (Chrysanthemum grandiflora), wheaten vegetable, lettuce leaf, deep green lettuce varieties, etc.
Deep green leafy vegetables of Liliaceae: leek, garlic sprout, shallot, etc.
Dark green leafy vegetables of Convolvulaceae: sweet potato leaves, cabbage (Yongcai), etc.
Other common dark green leafy vegetables include spinach, amaranth, Auricularia (anemone), alfalfa bud (broccoli, grass head), kraft vegetable (beet for leaves), apricot, purple back anemone, etc.
The sprouts from some seeds are dark green after they are exposed to light, which also belong to dark green leafy vegetables: pea seedling, black bean seedling, peanut bud, buckwheat seedling, radish seedling, toon seedling, sunflower seedling, wheat seedling, etc.
There are also many leafy vegetables belonging to dark green, including shepherd's purse, purslane, bitter vegetables, willow buds, etc.
10 benefits of eating green vegetables
It is beneficial to prevent osteoporosis. It provides a lot of calcium, potassium, magnesium and vitamin K. Adequate supply of potassium and magnesium can reduce the loss of calcium, and vitamin K is necessary for the deposition of calcium on collagen. At the same time, many green leafy vegetables are rich in calcium but not high in oxalic acid, such as rape, cabbage, celery, etc., which are also good sources of calcium.
It is beneficial to ensure normal vision. It provides a lot of carotene and lutein. All dark green leafy vegetables are rich in carotene and lutein. At present, the content of lutein in spinach is the highest. Carotene can be converted into vitamin A in the human body, and the consumption of vitamin A will increase when dark light and light intensity change (such as watching computer, mobile phone, TV). Lutein is not only helpful to prevent eye fatigue in people with tense eyes, but also has a positive effect on the prevention of age-related macular degeneration.
It is beneficial to prevent birth deformity. It is rich in folic acid. As the name implies, folic acid is a rich vitamin in green leaves, and green leaves vegetables are the most important source of folic acid in diet. Lack of folic acid increases the risk of birth defects and homocysteine levels, which in the middle-aged and elderly also means an increased risk of cardiovascular and cerebrovascular diseases.
4. It is good for weight control. Compared with tomato, radish, wax gourd and other vegetables, the dietary fiber content of green leaf vegetables is higher. Eating half a jin of green leaf vegetables cooked with less oil in one meal can effectively increase satiety, delay the emptying speed of food in the stomach, and help to control food consumption. The diet of dieters must include a large number of green leafy vegetables, which can reduce the staple food, reduce the fat and avoid hunger, and ensure the sustainability of the weight-loss process.
It is beneficial to prevent diabetes. It has been proved that increasing the intake of green leafy vegetables can delay the rise of postprandial blood sugar when eating the same number of staple foods in a meal. At the same time, a number of epidemiological studies have shown that high intake of green leafy vegetables significantly reduces the risk of diabetes.
It is beneficial to prevent and control hypertension. Can provide a large number of potassium, calcium, magnesium elements for the diet. The green of green leafy vegetables comes from chlorophyll, which contains magnesium. Therefore, the more dark green the color, the higher the content of magnesium. Potassium, calcium and magnesium can resist the pressor effect of sodium to some extent.
It is beneficial to prevent coronary heart disease. Eating more vegetables is beneficial to reduce the inflammatory response and the risk of coronary heart disease. Epidemiological studies have shown that people who eat more vegetables have lower mortality of cardiovascular disease, especially ischemic heart disease. Among them, the functions of cruciferous vegetables and dark green leafy vegetables are affirmed.
It is beneficial to prevent many kinds of cancer. Epidemiological studies show that the risk of various cancers decreases with the increase of vegetable intake, including esophageal cancer, gastric cancer, lung cancer, breast cancer, prostate cancer, etc. The glucosinolates, chlorophyll, flavonoid and carotenoid in cruciferous vegetables may all contribute.
9 is good for the prevention of Alzheimer's disease. A number of epidemiological studies have confirmed that increasing the intake of vegetables and fruits is conducive to preventing cognitive deterioration with age. However, when analyzing all kinds of vegetables and fruits separately, it is found that among the fruits and vegetables, dark green leafy vegetables are the most beneficial to prevent cognitive degradation.
10 is good for improving sports ability. Dark green leafy vegetables are rich in nitrates, which are non-toxic. After ingested by the human body, nitrates slowly change into nitric oxide, which plays a role in expanding blood vessels and improving blood circulation. It is not only conducive to the prevention of cardiovascular disease, but also can improve the maximum oxygen consumption of athletes and improve their sports ability.