Green leafy vegetables with many benefits

Browse By

There are many types of green leafy vegetables. Here are examples of green leafy vegetables that come with nutrients and benefits that you may not have known before.

1. Kale

Kale is one of the most beneficial green leafy vegetables. Because it is rich in many vitamins and minerals that the body needs. 100 grams of cooked kale provides only 36 kilocalories of energy. But contains 2900 international units (IU) of vitamin A. 80 micrograms of vitamin K, 18 milligrams of vitamin C and 4 grams of dietary fiber.UFABET 

Vitamin A helps to nourish the eyes. The immune system and helps the heart, lungs and liver function normally. Vitamin C helps to build and repair tissues in the body and strengthens the immune system. And Vitamin K is important for blood clotting and helps to build strong bones, which helps prevent osteoporosis.

Kale is also high in beta-carotene, lutein  and zeaxanthin, which are antioxidants, and contains calcium, which helps maintain healthy bones and teeth.

2. Kale (Collard Greens)

Kale is a green leafy vegetable that is well known to Thai people. 100 grams of boiled kale contains up to 7,600 IU of vitamin A, 405 micrograms of vitamin K , and is a source of beta-carotene, lutein  , zeaxanthin, calcium, and potassium, which help nourish eyesight, strengthen bones and teeth, reduce the risk of heart and blood vessel disease, and maintain the balance of minerals in the body.

The dietary fiber from eating kale helps absorb cholesterol before it enters the bloodstream, reducing cholesterol levels and helping the digestive system work efficiently. In addition, kale is high in folate , which helps in cell growth and function, which is essential for pregnant women and young children.

3. Spinach

100 grams of cooked Chinese kale contains 10,500 IU of vitamin A, 10 milligrams of vitamin C, 490 micrograms of vitamin K, and is rich in calcium, magnesium, potassium, iron, lutein, zeaxanthin, and folate. 

These nutrients help maintain good eyesight, brain and immune system function, bones and skin, and blood  by helping to build red blood cells and prevent anemia.