Dark-Green Vegetables include all fresh, frozen, and canned dark-green leafy vegetables and broccoli, cooked or raw such as amaranth leaves, basil, beet greens, bitter melon leaves, bok choy, broccoli, chamnamul, chrysanthemum leaves, chard, cilantro, collards, cress, dandelion greens, kale, lambsquarters, mustard greens, poke greens, romaine lettuce, spinach, nettles, taro leaves, turnip greens, and watercress.
Dark green leafy vegetables are great sources of nutrition.
Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins. These vegetables also contain an abundance of carotenoids-antioxidants that protect cells and play roles in blocking the early stages of cancer.
Rich in fiber and minerals
The dark greens supply a significant amount of folate, a B vitamin that promotes heart health and helps prevent certain birth defects.
The vitamin K contents of dark green leafy vegetables provide a number of health benefits including: protecting bones from osteoporosis and helping to prevent against inflammatory diseases.
Because of their high content of antioxidants, green leafy vegetables may be one of the best cancer-preventing foods. Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast and skin cancer. These same antioxidants have also been proven to decrease the risk of heart disease. thumb|right
How to use dark-green vegetables
Eating dark green leafy vegetables is vital to a healthy, balanced diet. There are many ways to enjoy a meal with leafy greens:
- Make a salad: Keep salads interesting by varying their colors, textures and varieties. Perk them up with small tender leafy greens such as romaine lettuce, spinach and arugula mixed with different kinds of tomatoes, cucumbers and carrots.
- Wrap it up: Make a wrap with tuna, chicken or turkey and add romaine lettuce, spinach, arugula, and other veggies for some extra flavor.
- Add to soup: Add greens with larger, tougher leaves such as collard greens, kale or mustard greens into your favorite soup.
- Stir-fry: Add chopped spinach, bok choy or broccoli to chicken or tofu stir-fried with olive or canola oil with some garlic, onion or ginger.
- In an omelet: Add steamed broccoli and/or spinach to an egg-white omelet for a vitamin and iron rich meal.
Gotukola (Centella asiatica)
Nutritional information on Dark-green vegetables
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NB:Carbohydrate, by difference(total carbs-fiber) is also called net carbs