Vegetable Nutrition: Awesome Facts about Dark Leafy Vegetables

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Hi today I have a guest post from Ryan Rivera writing about leafy greens and nutrition plus info on anxiety and nutrition.


Vegetable nutrition and its verified health benefits have caught the attention of both the fitness conscious crowd and food experts. Nearly all the vegetables being consumed everyday have very low caloric content. 100 gms of celery, for instance, only contains 16 calories. Most other veggies contain less than 20 calories for every 100 gm, proving that low-calorie but nutrient-packed vegetables can help us develop a body that’s fit and resistant to diseases.

Veggies and Weight Loss

Our body expends a significant amount of energy to metabolize the food we eat. This is known as basal metabolic rate or BMR. So picture this, if you include a large amount of vegetable nutrition in your diet, you can burn more calories than what you’ve eaten! This is what the adherents of “negative calorie foods” are talking about.

Veggies and Disease Prevention

Veggies, like fruits, contains almost zero-fat but are packed with high amounts of minerals and vitamins. Green, yellow and orange vegetables contain a lot of iron, vitamin A, vitamin B-complex, vitamin C, vitamin K, beta carotene, potassium, calcium and magnesium. Veggies are also rich sources of powerful antioxidants that 1) help the body develop immunity to ward off diseases and 2) shield our body from free radicals that produce cancers and other malignant diseases. Other vegetables even have soothing properties that can rival expensive anxiety drugs.

Vegetables can contain soluble as well as non-soluble dietary fibers that help clean up the digestive system and facilitate the smooth passage of waste matter out of the body. Consuming a sufficient bulk of fiber can protect us from the discomfort of chronic constipation, rectal fissures, hemorrhoids, and even colon cancer.

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The Nutritional Benefits of Dark Green Veggies

Dark green leafy vegetables provide a rich supply of minerals, vitamins and phytonutrients. Unfortunately, a number of people barely consume the minimum USDA recommendations of dark green veggies, which is 3 cups per week. Gram for gram, dark green leafy veggies have the highest concentration of health-giving nutrients in any food. They hold the highest amount of minerals like iron, potassium and calcium, as well as vitamins which include B-complex, C, E, and K. They are also a rich source of phytonutrients like lutein which slow down the onset of age-related eye problems, as well as beta-carotene and zeaxanthin that prevent the premature degeneration of body cells. Small amounts of omega-3 fatty acids are also found in dark green leafy veggies.

One of the least known facts about dark green leafy vegetables is the high amount of vitamin K found in it, at least nine times its minimum daily requirement in one cup of cooked greens. Recent studies have revealed that vitamin K may have much greater importance than what was believed, and people are not getting the right amount.

The vitamin K in dark green leafy vegetables provides the following benefits:

• May reduce or even prevent the risk of atherosclerosis by cutting down the calcium in artery plaques

• Prevents the onset of osteoporosis

• Helps reduce inflammation in inflammatory diseases such as arthritis

• Capable of preventing diabetes

• Promotes proper blood clotting

With all these great nutritional benefits offered by vegetables, dark green leafy veggies in particular, you don’t need to spend a lot of money or go into some exotic diet just to lose weight, feel great and be free from diseases. Just include these fresh veggies in your daily diet and eat your way to fitness, superior health and better nutrition.

“Unless you improve your diet, you’re making it harder to reduce anxiety. Anxiety isn’t directly linked to diet, but your diet is a contributing factor to both the experience and the severity. Since eating a healthier diet is also important for your health and your self-esteem, changing your diet when you suffer from anxiety makes a great deal of sense. Then you can pair your anxiety diet up with an effective treatment technique.” Ryan Rivera





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