Dr. Vivek Baliga
Cardiologist and Consultant Physicia
Dr. Vivek Baliga B. is a consultant physician and cardiologist, and director of Baliga Diagnostics in Bengaluru. He is a keen advocate of patient education and loves to blog about all things health-related. Learn more about him at drvivekbaliga.com.
“A healthy outside starts from the inside” - Robert Urich
People have been eating greens since prehistoric times. Greens are one of the healthiest foods available and are generally inexpensive. They are a powerhouse of health benefits.
How Do Greens Help?
Some of the benefits of having greens are:
Calcium present in greens is more readily absorbed than that from cow’s milk.
Iron, zinc and antioxidants along with magnesium found readily in most greens, reduce the risk of many conditions like heart disease, diabetes, and sudden cardiac death.
Nitrates, such as nitric oxide, obtained from green leafy vegetables are beneficial in the prevention of high blood pressure and heart diseases.
Potassium in greens has an anti-inflammatory action and aid in preventing strokes and heart diseases.
Folate, found in green vegetables, is preferred to reduce the risk of depression compared to folic acid supplements.
Even one serving of greens per month can cut the risk of glaucoma by 69%.
A diet with greens is alkaline forming which helps reduce the risk of kidney stones and gout and helps in maintaining muscle mass.
Nutrients zeaxanthin and lutein are believed to be protective against eye damage like cataracts.
Eating greens can lower the risk of certain types of cancers, such as kidney cancer, breast cancer and lymphoma.
Consuming greens also has a visible positive effect - increases physical beauty, improves dental health and reduces wrinkles.
It also benefits the immune system and reduces damage caused due to free radicals to the DNA.
Greens in Meals
Some popular greens and how we can include them in our diet:
Broccoli: It is available as a stalk topped with small florets. It is rich in vitamins A, C (it is an excellent source of this) and K, fibre and folate. It can be eaten steamed, sautéed, added in soups or casseroles, or can be consumed raw.
Spinach: With a mild flavour, this is rich in iron, folate, vitamins A and K. You can add spinach to any dish or have it in soups and salads, have it steamed or sautéed. Making smoothies with spinach is a great idea as it has a mild taste.
Kale: With a slightly bitter taste, it is rich in vitamins A, C and k. It is a great addition to sauces, stir-fries and soups. To reduce the bitterness, massage the leaves before using them.
Mustard greens: These have a spicy flavour. They contain calcium and vitamins A, C and K. It can be taken raw in salads or soups and stir-fries.
While cooking, some nutrients get converted to a more absorbable form, whereas some nutrients get destroyed. Thus, have a healthy mix of raw and cooked greens in your diet. Adding greens to smoothies is also a great way to incorporate them into your meals.
So, stock on some greens the next time you hit the grocery store to remain in the pink of health each day!
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