China is actually one of the countries with the largest variety and lowest prices of leafy vegetables. The benefits of dark green vegetables have been proven in numerous domestic and international studies, surpassing the imagination of most people. In summary, there are 12 main benefits of eating leafy greens:
12 Benefits of Eating Leafy Greens
Beneficial for preventing osteoporosis
The abundant supply of potassium and magnesium in leafy greens can reduce calcium loss, while vitamin K is essential for calcium deposition on collagen in bones.
Beneficial for maintaining normal vision
Leafy greens provide a large amount of carotenoids and lutein, both of which are beneficial for eye health and protecting vision.
Beneficial for preventing vitamin deficiencies
Leafy greens not only provide a considerable amount of vitamin B2, but also have a rich content of vitamin C.
Beneficial for preventing birth defects
Leafy greens are the most important dietary source of folate. A lack of folate can increase the risk of birth defects.
Beneficial for weight control
Leafy greens have a high dietary fiber content. Consuming half a pound of lightly cooked leafy greens in a meal can effectively increase satiety and delay gastric emptying, which is beneficial for controlling food intake.
Beneficial for preventing diabetes
Research has shown that adding leafy greens to a meal with the same amount of staple food can slow down the rise in postprandial blood sugar. Multiple epidemiological studies have demonstrated that a higher intake of leafy greens reduces the risk of developing diabetes.
Beneficial for preventing and controlling hypertension
Leafy greens provide a significant amount of potassium, calcium, and magnesium in the diet, all of which can counteract the hypertensive effect of sodium to some extent.
Beneficial for preventing coronary heart disease
Increased vegetable intake is beneficial for reducing inflammation and lowering the risk of coronary heart disease. Epidemiological studies have shown that people who eat more vegetables have a lower mortality rate from cardiovascular diseases, especially ischemic heart disease.
Beneficial for preventing various cancers
Epidemiological studies have shown that an increased intake of vegetables is associated with a reduced risk of various cancers, including esophageal cancer, gastric cancer, lung cancer, breast cancer, and prostate cancer.
Beneficial for preventing cognitive decline
Studies have confirmed that among fruits and vegetables, dark green leafy greens are the most beneficial for preventing cognitive decline.
Beneficial for improving athletic performance
Dark green leafy greens are rich in nitrates, which are non-toxic and slowly convert to nitric oxide after ingestion. Nitric oxide helps expand blood vessels and improve blood circulation, thus increasing an athlete's maximum oxygen consumption and enhancing athletic performance.
Beneficial for combating pollution
Research has shown that chlorophyll, dietary fiber, and various phytochemicals in leafy greens are beneficial for reducing the absorption of pollutants, promoting their excretion from the intestines, improving liver detoxification, and reducing the mutagenic effects of carcinogens.
