Details: Category: Region 9; Published: 02 September 2022

veggies People have been eating leafy greens since prehistoric times. Leafy green vegetables are an important part of a healthy diet. They are high in vitamins, minerals, and fiber but low in calories. A diet high in leafy greens can provide numerous health benefits, including a lower risk of obesity, heart disease, high blood pressure, and mental decline. Dark green leafy vegetables are high in nutrients. Salad greens, kale, and spinach are high in vitamins A, C, E, and K, whereas broccoli and mustard are high in a variety of B vitamins. These vegetables are also high in carotenoids, which are antioxidants that protect cells and help to prevent cancer in the early stages. They are also high in fiber, iron, magnesium, potassium, and calcium. Green veggies are also low in carbohydrates, sodium, and cholesterol.

The dark green vegetables supply a significant amount of B vitamin, particularly folate, which promotes heart health and helps prevent certain birth defects. Folate is also necessary for DNA duplication and repair which protects against the development of cancer. Other research suggests that diets low in folate may increase the risk of cancers of the breast, cervix, and lung. The dark green leafy vegetables also contain vitamin K that provides a number of health benefits including protecting bones from osteoporosis and helping to prevent inflammatory diseases. Because of the high antioxidants content of green leafy vegetables, it may be one of the best cancer-preventing foods. Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast, and skin cancer. These same antioxidants have also been proven to decrease the risk of heart disease.

A healthy, well-balanced diet must include dark green leafy vegetables. Making a salad, wrapping veggies with tuna or chicken meat, adding veggies to soup, stir-frying, steaming, and/or adding green leafy veggies to an egg-white omelet are all ways to incorporate leafy greens into your meals. Consuming greens on a regular basis can be beneficial to health and may help prevent some health conditions. Although greens are nutritious, they can interact with certain medications, and excessive consumption can have negative consequences. Some greens contain antinutrients, which prevent nutrients from being absorbed. However, this is usually remedied by properly cooking the vegetables. Eat your dark green leafy veggies daily as Kumainment No. 3 says, “Kumain ng gulay at prutas ara-araw.”

ZDN DMO II Rowence F. Zorilla, RND

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