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Eat Green Leafy Vegetables For Good Health | Eat Green Leafy Vegetables for Eye Disease | Reducing the Risk of Cancer and Heart Disease With Green Leafy Vegetables

Leaf vegetables are typically low in calories, low in fat, high in protein per calorie, high in dietary fiber, high in iron and calcium, and very high in phytochemicals such as vitamin C, carotenoids, lutein and folic acid as well as Vitamin K.They are useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta cryptoxanthin, zeaxanthin, and beta carotene. One study showed that an increment of one daily serving of green leafy vegetables, lowered the risk of cardiovascular disease by 11 percent.

They are a rich source of minerals and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age related problems, among many other effects.Broccoli sprouts have been reported to contain ten or more times as much sulforaphane, a cancer-protective substance, than does mature broccoli. A higher consumption of green leafy vegetables has been shown to significantly decrease the risk of breast cancer and skin cancer.

Researchers at the Harvard Public School of Public Health concluded that eating dark leafy greens every day will reduce one’s risk of coronary heart disease by twenty three percent. This is for a number of reasons. Folate helps to reduce the amount of homocyteine in the body, an amino acid which in high levels is linked to heart disease and stroke. The antioxidants in leafy greens help to prevent free radicals from lining artery walls, and the fiber content helps to remove unwanted plaque build up.

Once known as armadillo pears or alligator pears, avocados are a good source of monounsaturated fats. Dr. Vickie Vaclavik, clinical assistant professor of clinical nutrition at UT Southwestern, said including avocado as a regular part of your diet may help lower LDL cholesterol.Avocados also are good sources of both vitamin E and lutein, a natural antioxidant that may help maintain eye health.There are enough different greens and enough ways to prepare them that they can find a place in any menu, from protein-loving to low-fat to raw to, of course, vegetarian or vegan. Greens are too delicious to miss, and their health benefits too great to overlook.

This vitamin is known to play a role in blood clotting, and is also thought to be involved in the prevention of diseases such as osteoporosis, atherosclerosis, arthritis, and diabetes.Both zeaxanthin and lutein, in addition to being cancer-fighting agents, are also known to prevent degenerative eye diseases and cataracts. Beta carotene is known to be important in enhancing the immune system, and may also play a role in promoting female reproductive health.

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