Eating green vegetables, especially when paired with a portion of meat, seafood or cheese can actually help lower your LDL (bad) cholesterol levels.
What is your favorite green vegetable? Maybe it’s something extremely nutrient-dense like bok choy or spinach, or maybe it’s a lighter weight vegetable like arugula or romaine lettuce…
Regardless of your preferences, it’s important to eat a variety of greens each week to make sure you don’t miss out on any important vitamins and minerals in each. Here are 5 health benefits that green vegetables bring.
You should eat a variety of green vegetables each week to make sure you don’t miss out on any important vitamins and minerals in each.
5 changes of the body when eating green vegetables regularly every day.
1. Your cholesterol level drops
Eating green vegetables, especially when paired with a portion of meat, seafood or cheese can actually help lower your LDL (bad) cholesterol levels. In the intestines and passing it out through the intestines. waste. Regularly eating green leafy vegetables rich in partially soluble fiber may help reduce the risk of cardiovascular disease.
2. Reduce the risk of age-related macular degeneration
Age-related macular degeneration (AMD) is an eye disease that can severely reduce your ability to see. This can interfere with activities such as driving and reading. Age-related macular degeneration can also inhibit the ability to recognize faces as well as cook meals in the kitchen.
One of the ways you can prevent this disease, besides not smoking and exercising regularly, is to eat more green leafy vegetables and fruits. Kale is particularly high in lutein and zeaxanthin, two antioxidants that may help slow vision loss.
3. Reduce the risk of diabetes.
As green vegetables like spinach and bok choy provide a great source of fiber that can help you maintain healthy blood sugar levels. High-fiber foods can help slow digestion, which then also slows down the rate at which sugar is absorbed into the bloodstream. This can help prevent high blood sugar (hyperglycemia) and regulate blood glucose levels.
High-fiber foods can help slow digestion, which then also slows down the rate at which sugar is absorbed into the bloodstream.
4. Can improve your memory
A report published in the journal Neurology in 2017 revealed that a diet with about one serving of green vegetables per day slows age-related cognitive decline. Based on time-averaged global cognitive scores, rates of cognitive decline in participants who ate the most greens compared with those who ate the least were 11 years younger.
5. Supports bone health
Just 1/2 cup of cooked kale provides 565mcg of vitamin K, which is more than 600% of a woman’s daily requirement and just under 500% of a man’s.
Meanwhile, the average adult woman needs about 90mcg of vitamin K per day while men need about 120mcg. Your body needs vitamin K to help form osteocalcin, a protein that plays an important role in bone formation. It also helps maintain bone health.
Each person needs to eat 5 servings of vegetables, equivalent to 400g of green vegetables and ripe fruits per day.
Eating green vegetables every day is very good, but how much to eat to get enough sugar?
Experts recommend that each person needs to eat 5 servings of vegetables, equivalent to 400g of green vegetables and ripe fruits per day. Each serving of vegetables or fruit 80g is equivalent to a medium sized banana, apple, kiwi or a bowl of green vegetables, half a cup of vegetable juice. The fiber needs for people 24 months of age and older can be met by eating fruits 2 times a day, 3 times or more vegetables. The amount per serving should be age appropriate.
This can reduce the risk of cardiovascular diseases, blood lipids by 2 times and increase the ability to prevent other non-communicable diseases. Besides, it also helps the brain to be younger, enhance overall health as well as the beauty of the skin and body.