We have known that fruits and vegetables are good for us, and provide many health benefits. Often, we choose to eat what are more commonly known such as spinach, broccoli, and cauliflower. What about other greens that are less heard?
Swiss Chard
Image SourceThis leafy green vegetable is in the same family as beets, and spinach. Swiss chard is available year-round, and stem colors range from white to red to rainbow.
Swiss chard has high concentrations of vitamin K, A, C, E, magnesium, potassium, iron, and dietary fiber. It also contains a good source of copper, calcium, vitamin B2, B6, B1zinc, and folate.
Researchers at Kansas State University suggest that smokers, and people who are exposed to second-hand smoke, should eat this vitamin-A rich Swiss chard. This vegetable also promotes bone health since one cup of cooked Swiss chard provides 37.6% magnesium and 10.2% calcium.
Mustard Greens
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Mustard greens leaves comes in many different textures, from frilled, crumpled, toothed, scalloped, to flat or lacey edges. They are packed with nutrients, and have a peppery taste.
They contain 9 vitamins, 7 minerals, dietary fiber, and protein. Mustard greens supplies three powerful vitamins A, C, and E, which promote lung health. These leafy greens are beneficial for smokers, second-hand smoke, people who have asthma condition, menopausal symptoms, to heart disease.
Collard Greens
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Vegetables such as mustard greens and collard greens are in the cabbage family, and provide many anti-cancer properties, as well as supply a great source of vitamin B6, B1, B2, E, calcium, copper, iron, fiber, carotenes, chlorophyll, and manganese. One cup of collard greens yields more than 70 percent of vitamin C.
Along with Swiss chard, and mustard greens, collard greens are also recommended for smokers, second-hand smoke, to eat at least 3-5 servings per week. Health benefits of collard greens include building strong bones, protect colon cancer cells, and cardiovascular.
Researchers at University of Hawaii believe collard greens can also help lowering cholesterol level by the indole-3 carbinol found in collard greens.
Kale
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Kale is another member of the cabbage family, and is top on the chart of vitamin A source. It provides an excellent source of vitamins B6, B1, B2, E, K, C, carotenes, copper, fiber, calcium, and manganese.
Kale helps protect ovarian cancer, prevent cancer, lower cataract risk, protecting Rheumatoid arthritis, and lung health.
Smokers should also put this leafy green in their diet since it is rich in vitamin A, suggested the University of Texas.
Arugula
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Arugula has an excellent source of vitamin A, C, folic acid, calcium, magnesium, manganese, potassium, iron, copper, and zinc.
The amazing arugula has many health benefits such as lower the risk of cataracts, building strong bones, and reducing the risk of several cancers types: breast, colon, and stomach since arugula is rich in phytonutrients.
There are many different greens in the market, and finding new ones, trying new varieties, and learning about them are just part of living healthier. Put these green on your grocery list for the next shopping trip.
