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Saturday, April 26, 2008

Neat Greens



Green leafy vegetables are among the most nutritious vegetables and easy to prepare. Some can be eaten raw while some are best to be served cooked. Study showed these vegetables are loaded with vitamins and minerals essentials to our body metabolism. Dark green leafy vegetables are packed vitamins, A, B6, C, E and K. They are good source of iron, calcium, potassium, magnesium, beta-carotene, luein and zeaxanthin good for the eyes, and even small amounts of Omega-3 fats.

Here are some green leafy vegetables

Bok Choy is a type of Chinese cabbage, with crunchy white stalks and tender, dark green leaves. It can be sautéed with onions, olive oil and salt and pepper, or add it to stews, soups and casseroles. It contains vitamin A, C, B6 beta-carotene, calcium, and potassium. Bok Choy helps in cancer prevention, protection against cataracts.

Collard Greens vegetable is a variety of cabbage that does not form a head. It grows in a loose rosette at the top of a tall stem. These vegetables can be steamed and served with lemon juice, olive oil, garlic and onions. It has Vitamin A, C, B2, Bi, B5, E manganese, folic acid, calcium, potassium, magnesium, protein, omega 3 fatty acids, niacin, zinc, phosphorous and iron. This vegetable helps detoxify our bodies, boosts our immune system, and enhances memory.

Kale is an edible plant in the mustard family. It has spreading crinkled leaves. It is dark green leafy vegetable best known in protecting against eyes diseases like macular degeneration. It is also a good choice for people with or risk for cataracts. It has vitamin C and E, folic acid, beta carotene, calcium, magnesium and essential fatty acids.

Mustard Greens are dark green peppery leafy vegetables with pungent mustard flavour. It can be sautéed and added to sweet potatoes stir fries casseroles or pasta salad. It contains vitamin A, vitamin C, folic acid, vitamin E, and manganese. It protects lungs and heart, memory enhancer, reduces menopausal symptoms and controls rheumatoid arthritis.

Spinach is a dark green leafy vegetable, depending on the variety, may be either curled or smooth. It can be served as salads veggie wraps, or cook in casserole or by itself. Rich in essential fatty acids, high in Vitamin C, iron, folic acid, beta carotenes, lutien and zeaxanthin. Swiss Chard spinach-like leafy vegetable that also tastes similar to spinach. It is rich in vitamins C, K, and calcium. It is best stir-fried or eaten raw in salads.

Turnip Greens are slightly sweet when young but quite tough and strong-tasting as they age. It is delicious sautéed or steamed as a side dish with garlic, onion, olive oil and lemon, or as an addition to soups, stews and pasta. It has vitamin A, C, E, B6, folic acid, calcium, copper, and manganese. Turnip greens help provide relief from rheumatoid arthritis, promote colon health, fights against atherosclerosis, lung cancer, and memory enhancer vegetables.

Love greens for good health.

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