Green Leafy Vegetables

Everybody is told to eat green leafy vegetables in their childhood. Many mothers create stories to tell, so that their child could develop the habit of eating green leafy vegetables.

 In India, GLV's are called 'saag'. Palak saag (spinach), sarson ka saag (mustard leaves), methi saag (fenugreek leaves) are some common leafy greens. Many people after learning the dietary benefits of this food start loving to have them in their plates.

Green Leafy Vegetables is an important component of cuisine worldwide. Every culture has its own method of eating them. They are either eaten raw in the form of salads, boiled or cooked differently with variations in the mode of preparation.

Dietary Benefits of GLV's

1. Ideal for weight management: they are low on calories and rich in fiber content.
2. Prevents constipation: The fiber helps the food in the digestive tract to move well and delays the absorption of fats and cholesterol.
3. Improves vision: The phytonutrients (carotenoids: lutein and zeaxanthin) in dark GLVs are concentrated in the eye lens and macular region of the Retina and play a protective role in the eye. They protect against both cataract and age-related macular degeneration, the major cause of blindness in the elderly.
4. Helpful to people with diabetes: The GLV's have low glycemic index and rich magnesium content. It is helpful to those with diabetes type II.
5. Reduces the risk of cancer, cardiovascular diseases and heart diseases: Lutein and zeaxanthin may help reduce the risk of certain types of cancer ( breast and lung cancer). Presence of phylloquinone or precursor of vitamin K in GLV's contributes  to the prevention of heart disease and stroke .
6. Rich Source of Vitamins and Minerals: They are rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. They contain typical plant nutrients, specially vitamin K, as they are photosynthetic tissues. Phylloquinone or the precursor of vitamin K, which is anticoagulant in animals is directly involved in photosynthesis.
7. They help in reducing the risk of osteoporosis in the elderly and the pregnant women: They are rich in iron and calcium content.

Image Courtesy

Popeye, the sailor man, a popular cartoon character is shown to gain strength after drinking his spinach soup. 

Ever wondered why he used to eat spinach in the form of soup and not raw?

  It is because the high fiber content of the food hinders proper exploitation of the nutrients present. And the intelligent sailor who was aware of the health benefits overcome the obstacles by extracting the juice.

.