7 Green Leafy Vegetables, Good And Beneficial To Eat

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Eating green leafy vegetables is an important part of providing the body with various beneficial vitamins and minerals. It helps in the functioning of various systems such as the nervous system, blood system, and immune system. and vision as normal and prevent the development of various chronic diseases, as well as being high in dietary fiber and low in fat This helps in the functioning of the digestive system and helps in weight control.

The Ministry of Public Health recommends that Thai people eat 400 grams of fruits and vegetables per day, which will reduce the risk of Chronic non-communicable diseases such as ischemic heart disease  Cerebral hemorrhage and some types of cancer Adding green leafy vegetables ufabet http://ufabet999.app to your daily diet along with eating other nutritious foods in moderation will help your body get enough nutrients and stay healthy.

green leafy vegetables

Get to know 7 green leafy vegetables that have many benefits.

There are many types of green leafy vegetables. Here we will give examples of 7 types of green leafy vegetables that come with interesting nutrients and benefits that you may not have known before.

1. Kale

Kale is one of the green leafy vegetables that is considered to have the most benefits. Because it is rich in many types of vitamins and minerals that are necessary for the body. 100 grams of boiled kale provides only 36 kilocalories of energy, but contains 2900 international units (IU) of vitamin A , 80 micrograms of vitamin K, 18 milligrams of vitamin C and 4 grams of dietary fiber.

Vitamin A helps to nourish eyesight. immune system and helps the heart, lungs, and liver function normally Vitamin C helps build and repair tissues in the body. and strengthen the immune system Vitamin K plays an important role in blood clotting. Helps strengthen bones This will help prevent osteoporosis .

In addition, kale also has high levels of beta-carotene,  lutein, and zeaxanthin, which are antioxidants. And it has calcium that helps nourish bones and teeth.

2. Kale (Collard Greens)

Kale is a green leafy vegetable that Thai people know well. 100 grams of boiled kale contains up to 7,600 international units of vitamin A, 405 micrograms of vitamin K , and is a source of beta-carotene, lutein , zeaxanthin  , calcium, and potassium, which help nourish eyesight. Strengthens bones and teeth Reduce the risk of heart disease and stroke. and maintain the balance of mineral salts in the body

Dietary fiber from eating kale helps absorb cholesterol before it enters the bloodstream. Makes cholesterol decrease and helps in the efficient functioning of the digestive system Kale is also high in folate , which helps with cell growth and function. which is a necessary substance for pregnant women and young children

3. Spinach (Spinach)

100 grams of boiled spinach contains up to 10,500 international units of vitamin A, 10 milligrams of vitamin C, 490 micrograms of vitamin K and is rich in calcium, magnesium, potassium, iron, lutein, zeaxanthin and folate. 

These nutrients help nourish eyesight. Enhances brain and immune system function Helps nourish bones and skin and helps nourish the blood system.  It helps strengthen red blood cells and prevents anemia.

4. Bok Choy

Bok choy , or bok choy, is a cruciferous vegetable that, like other green leafy vegetables, is high in vitamin A, vitamin C, and vitamin K. 100 grams of boiled bok choy contains 4,250 international units of vitamin A, 25 milligrams of vitamin C, 35 micrograms of vitamin K, and is also a source of folate, calcium, magnesium, phosphorus, and selenium.

Antioxidants Bok choy helps prevent cells in the body from being damaged by free radicals. Helps reduce inflammation in the body And may help protect against certain types of cancer. It also helps enhance the functioning of the nervous system. immune system And helps in the work of the thyroid gland  , such as creating hormones that help with metabolism.

5. Cabbage

100 grams of boiled cabbage provides only 20 kilocalories of energy but is high in vitamin C, 38 milligrams, vitamin K 110 micrograms, dietary fiber 2 grams, which helps fight free radicals. anti-inflammatory and prevent chronic diseases such as heart disease, cancer and diabetes. and helps the digestive system and excretory system work normally and

Cabbage is also high in beta-carotene, lutein, and potassium. Which helps reduce blood pressure levels and helps prevent hardening of the arteries.  And helps prevent heart disease.

6. Watercress

Watercress or water salad may be a leafy green vegetable that many people don’t know yet. As the name suggests, it is commonly eaten as a vegetable salad. Or can be used to cook many dishes. 100 grams of watercress is high in vitamin A. which helps nourish eyesight And rich in vitamin C , up to 43 milligrams, which helps strengthen the immune system. Stimulate the creation of collagen in the skin. and helps restore wounds to heal faster

In addition, eating watercress also provides the body with antioxidants such as beta-carotene and other carotenoids (Caroteniods) that have the ability to protect cells in the body from being damaged by free radicals. and leads to various chronic diseases. It also contains quercetin, which helps in the work of the heart. By reducing blood pressure Reduce cholesterol  and helps blood flow normally

7. Swiss Chard

Swiss chard is a leafy green vegetable that is in the same family as spinach. It is a source of vitamins A, C, and K like other green leafy vegetables. 100 grams of Swiss chard contains 6,200 international units of vitamin A, 30 milligrams of vitamin C, 830 micrograms of vitamin K, 1.5 grams of dietary fiber,  and is also a source of lutein. Zeaxanthin, calcium, potassium and magnesium as well.

These vitamins and minerals play a role in building strong bones. Helps in brain function Helps reduce blood pressure and blood sugar levels. and suitable for those who control their weight