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14.4 Dark Green Leafy Vegetables
These are rich in folate, zinc, calcium, iron, magnesium, vitamin C and fiber. They
minimize the probability of chronic illnesses including heart disease and type 2
diabetes (Blekkenhorst et al. 2008; Wang et al. 2016). They also contain high levels
of carotenoids (anti-inflammatory compounds), protect against certain types of cancer (Xavier and Perez-Galvez 2016). Some well-known Dark green leafy vegetables
considered as super foods include Kale, Swiss chard, Collard greens, Turnip greens,
Spinach. Kale is a good source of minerals, antioxidants and vitamins A, C and
K. It also contains antioxidants lutein and beta-carotene, which prevents the risk of
diseases due to oxidative stress (Lien et al. 2008). Collard greens are reliable
sources of calcium an vitamins A, B9 (folate), C and K (Weber 2001). Spinach is
rich in manganese vitamin K and A. It’s also packed with folate, which plays a key
role in red blood cell production and the prevention of neural tube defects in pregnancy (Furness et al. 2013). Swiss Chard is rich in the minerals potassium, manganese and vitamins A, C, and K. Swiss chard also contains a unique flavonoid called
syringic acid, a compound that may be beneficial for lowering blood sugar levels
(Young-Hee Pyo et al. 2004). Turnip greens accommodate diverse antioxidants
including glucotropaeolin, gluconasturtiin, quercetin, myricetin and beta-carotene,
etc., effective in lowering stress you’re the risk of heart disease, cancer and inflammation (Lin and Harnly 2010).
14.5 Green Leafy Vegetables
Green leafy vegetables contain folic acid (B vitamin) that prevent birth defects,
heart disease, dementia, colon cancer, vision loss and protects skin and bones.
Green leafy vegetables are a source of lutein which prevents macular degeneration
(a cause of age-related vision loss), cataracts and protect skin from the adverse
effects of sun exposure. Lutein preserves the fats in the top layer of skin, halting
dehydration, roughness and even wrinkles. Green leafy vegetables are rich in vitamin K, necessary for bone development. Examples include: Micro greensMicrogreens are immature greens developed from the seeds of vegetables and herbs,
measure 1–3 inches. Microgreens contain up to 40 times more nutrients compared
to their mature counterparts including vitamins C, E and K (Xiao et al. 2012).
Cabbage is formed of clusters of thick leaves that come in green, white and purple
colors. Vegetables in Brassica family contain glucosinolates may have cancerprotective properties against lung and esophageal cancer (Johnson 2002). Cabbage
can be fermented and turned into a sauerkraut, which improves digestion, boosts the
immune system and aids weight loss (Gupta and Garg 2009). Beet Greens rich in
potassium, calcium, riboflavin, fiber and vitamins A and K. fiber. They also contain
the antioxidants beta-carotene and lutein, which inhibit the risk of eye disorders,
such as macular degeneration and cataracts (Semba and Dagnelie 2003). Watercress
J. Kaparapu et al.
14.4 Dark Green Leafy Vegetables
These are rich in folate, zinc, calcium, iron, magnesium, vitamin C and fiber. They
minimize the probability of chronic illnesses including heart disease and type 2
diabetes (Blekkenhorst et al. 2008; Wang et al. 2016). They also contain high levels
of carotenoids (anti-inflammatory compounds), protect against certain types of cancer (Xavier and Perez-Galvez 2016). Some well-known Dark green leafy vegetables
considered as super foods include Kale, Swiss chard, Collard greens, Turnip greens,
Spinach. Kale is a good source of minerals, antioxidants and vitamins A, C and
K. It also contains antioxidants lutein and beta-carotene, which prevents the risk of
diseases due to oxidative stress (Lien et al. 2008). Collard greens are reliable
sources of calcium an vitamins A, B9 (folate), C and K (Weber 2001). Spinach is
rich in manganese vitamin K and A. It’s also packed with folate, which plays a key
role in red blood cell production and the prevention of neural tube defects in pregnancy (Furness et al. 2013). Swiss Chard is rich in the minerals potassium, manganese and vitamins A, C, and K. Swiss chard also contains a unique flavonoid called
syringic acid, a compound that may be beneficial for lowering blood sugar levels
(Young-Hee Pyo et al. 2004). Turnip greens accommodate diverse antioxidants
including glucotropaeolin, gluconasturtiin, quercetin, myricetin and beta-carotene,
etc., effective in lowering stress you’re the risk of heart disease, cancer and inflammation (Lin and Harnly 2010).
14.5 Green Leafy Vegetables
Green leafy vegetables contain folic acid (B vitamin) that prevent birth defects,
heart disease, dementia, colon cancer, vision loss and protects skin and bones.
Green leafy vegetables are a source of lutein which prevents macular degeneration
(a cause of age-related vision loss), cataracts and protect skin from the adverse
effects of sun exposure. Lutein preserves the fats in the top layer of skin, halting
dehydration, roughness and even wrinkles. Green leafy vegetables are rich in vitamin K, necessary for bone development. Examples include: Micro greensMicrogreens are immature greens developed from the seeds of vegetables and herbs,
measure 1–3 inches. Microgreens contain up to 40 times more nutrients compared
to their mature counterparts including vitamins C, E and K (Xiao et al. 2012).
Cabbage is formed of clusters of thick leaves that come in green, white and purple
colors. Vegetables in Brassica family contain glucosinolates may have cancerprotective properties against lung and esophageal cancer (Johnson 2002). Cabbage
can be fermented and turned into a sauerkraut, which improves digestion, boosts the
immune system and aids weight loss (Gupta and Garg 2009). Beet Greens rich in
potassium, calcium, riboflavin, fiber and vitamins A and K. fiber. They also contain
the antioxidants beta-carotene and lutein, which inhibit the risk of eye disorders,
such as macular degeneration and cataracts (Semba and Dagnelie 2003). Watercress
J. Kaparapu et al.