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The reason why you should cook green leafy vegetables straight from the garden.

Vegetables should take a third of your healthy eating plate; eat plenty every day because its the most important part of your daily meal. There are different kinds of healthy vegetables example are leaves, roots, fruits of a plant and each vegetable quality is measured by its quantity and freshness, let's look at green leafy vegetables

Written on May 12, 2024

Green leafy Vegetables

Apart from spinach and kale which people are familiar with there is wide range of green leafy vegetables examples are mustard greens, cabbage, coriander leaves, pumpkin leaves, amaranth leaves, cowpea leaves and many more. You can consume them cooked, raw or inform of smoothies or juices it's your taste and choice of how you can consume them.

Many people become repulsive when it comes to green vegetable diet but this is relevant for you.

Note: Most vitamins are soluble in fats before they can be absorbed by the body. Remember to include fats in your diet for easy digestion of vegetables which are rich in vitamins.

You can read the importance of animal fat in your diet from our article.

How to add taste to your green vegetable meal

Add them to any animal flesh like beef stew, pork, fish or eggs.

Combination of avocado and vegetable salad is a good way to go

Add them to your sandwich

Add dress to them or season them to make them sweet

Add to your fruit smoothie

Smash with potatoes

Nutritional content of green leafy vegetables proven by scientist

1. Fully sufficient of vitamin content

Vitamin A Is essential vitamin for vision with the help of its precursor beta-carotene

Vitamin k; content is very high since is produced through photosynthesis by the help of photosynthetic tissue and phylloquinone. This vital vitamin is esSential for blood clotting

Vitamin E; found in vegetables acts as antioxidant and are of high importance for reproduction

Vitamin C; Is an antioxidant which prevents scurvy, a disease which leads to weak gums and loosening of the teeth and excessive bleeding from all mucous membranes.


2. Abundant in minerals

Magnesium, potassium, zinc, calcium, phosphorus and sodium are all formed by green vegetables. Pumpkin leaves are superior source of iron; which is vital mineral for increment of hemoglobin which leads to sufficient production of blood in human body resulting to reduction of anemia. Other leaves also produce enough mineral which is advisable to consume different variety of green vegetables for each come with its abundant quality.


3. Low fat content

All green leafy vegetables have low fat content which can be the best diet for those who want to lose weight or obese people


4. Rich source of fiber

Fiber rich diet can help in easing movement of bowel thus preventing other abdominal disease and discomfort


5. They act as antioxidant

Traditional people used this leaves and herbs for treating different kinds of diseases. They slow or prevent free radicals that cause heart disease, lowers risk of formation of certain type cancer cells, prevent anemia and lowers blood sugar level


6. Eases menstrual cramps

Women with iron deficiency syndrome may experience menstrual cramps due to low blood which is required during this period


7. Keeps away hunger

Fiber content in green leafy vegetables will slow down food digestion in human alimentary canal thus making a person feel full which reduce chance thus regulating body mass index (BMI).


8. Gut Health

Good for digestion, it can prevent constipation, bloating and reduces acid reflux

Easy preparation of sweet, delicious green leafy vegetable salad

1. Note: Vegetables are required to be washed thoroughly when being prepared.

2. Plant sprout or baby kales is the chief ingredient you can have.

3. Garnish with onions, tomatoes and crunchy carrots which they all belong to vegetables and they are very good source of nutrients too.

4. Dress them with any of your best sweetener like honey, season with salt or yogurt

5. Add protein rich food like avocado to create another nutrient which will be good meal for a vegetarian

Cooking green leafy vegetables

Steaming for few minutes is best method of cooking vegetables. Heating or over cooking kills the nutrients and minerals that are required in our body system.


In ancient period soda ash was obtained from burnt plant leaves, peels or wood then the ashes were mixed with water and the mixture was dehydrated to obtain soda ash liquid. Other method was everporation of the mixture which resulted in obtaining white solid powder known as sodium carbonate. This result is what was used in boiling tough green leafy vegetables before frying in order to make them soft and tender, this leaves can be tough when chewing but they are very rich in fiber which aids in good digestion of food leading to healty gut, examples are cowpea leaves, bean leaves and pumpkin leaves. Soda ash also strengthens the bones and joints.