Whether in a salad, on a sandwich, or on their
own, these vegetables deliver a nutritional punch.
Leafy greens are a terrific way to add taste and
texture to nearly any cuisine without adding calories or fat, whether you're
eating them in a salad, sprinkling them on a sandwich, or scrambling them into
your eggs in the morning.
Even more, each one of these delectable dietary staples contains a long list of health advantages. According to scientists, read on to learn about some of the many fantastic health benefits of eating leafy greens. And here are some more brilliant diet additions:
1. Leafy greens may lower
your risk of heart disease.
Whether you have a family history of heart
disease or simply wish to reduce your risk of America's leading killer, leafy
greens are an excellent method to do it.
According to a study published in the European Journal of Epidemiology in 2021, eating just one cup of nitrate-rich leafy greens per day were linked to a lower risk of heart disease in a 50,000-person study population over a 23-year period.
2. Leafy greens have been
shown to reduce blood pressure.
Hypertension affects about 45 percent of
Americans can increase your risk of everything from a heart attack to a stroke.
However, increasing your diet of leafy greens can help.
Researchers observed that those who ate the most
nitrate-rich leafy greens had considerably lower systolic blood pressure than
those who ate the least of this type of vegetable in the same European Journal
of Epidemiology study.
3. Leafy greens may help
decrease cholesterol levels.
Making leafy greens a priority in your diet may
be able to help if your cholesterol is higher than you'd like it to be.
According to a 2008 study published in
Biomedical and Environmental Science, consuming 150 milliliters of kale juice
over a 12-week period helped dramatically lower LDL cholesterol levels in a
group of 32 men with high cholesterol.
4. Leafy greens may help to
slow down the aging process.
Do you want to maintain your mind as sharp as a
tack as you get older? Starting immediately, make leafy greens a bigger
component of your diet. According to a 2018 study published in Neurology, those
who took around one serving of leafy greens per day had a decreased rate of
cognitive deterioration in a cohort of 960 participants in the Memory and Aging
Project followed by an average of 4.7 years. For more techniques to improve
your mental acuity, click here.
5. Leafy greens may reduce
your lung cancer risk.
This year, approximately 235,760 new instances
of lung cancer will be diagnosed in the United States, with 131,880 people are
expected to die from the disease.
However, evidence suggests that a diet high in leafy greens may help guard against this deadly disease. In a 2014 study published in Nutrition and Cancer, researchers observed 371 people with lung cancer and 496 people without lung cancer in two Spanish hospitals between 2004 and 2008. Those who ate leafy greens regularly had a lower risk of developing the disease.