Leafy green vegetables like kale and spinach are high in vitamins, minerals, and fiber. Adding a variety of greens to your diet may help boost brain health and lower your risk of some diseases.
1. Kale
Kale is a nutrient-dense vegetable packed with many vitamins, minerals, and antioxidants Leafy green
For example, 1 cup (21 grams (g)) of raw kale packs:สมัคร UFABET
- 68% of the Daily Value (DV) for vitamin K
- 6% of the DV for vitamin A
- 22% of the DV for vitamin C
It also contains antioxidants like lutein and beta-carotene. Which may reduce the risk of diseases caused by oxidative stress.
Kale can be consumed in many different ways. Such as eat raw, cook, or blend in a smoothie.
A 2019 study found that steaming kale preserve most of its nutrients out of all the cooking methods in the study. These included boiling, pressure cooking, microwaving and vacuum sealing.
2. Microgreens
Microgreens are nutrient-dense, immature greens produce from the seeds of vegetables and herbs. They typically measure 1–3 inches (2.5–7.5 centimeters).
Since the 1980s, they have often used as a garnish or decoration. But they have many more uses.
Microgreens are rich in micronutrients like vitamins C, E, and K.
They’re also packed with biological phytochemicals that. Could play a big role in improving general health and preventing diseases. These may include ascorbic acid, β-carotene and phenolic antioxidants, among others.
Microgreens can be grown in the comfort of your own home all year round, making them easily available.
3. Collard greens
Collard greens are loose, leafy greens. Their name comes from the word “colewort“. Which includes it in the same family as kale, cabbage and spring greens. They have thick leaves that taste slightly bitter.
Collard greens are a good source of:
- calcium
- vitamin A
- vitamin B9 (folate)
- vitamin C
They’re also one of the best sources of vitamin K when it comes to leafy greens. One cup (36 g) of raw collard greens packs 131% of the DV for vitamin K.
Vitamin K is known for its role in blood clotting and improving bone health.