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Diet & Nutrition
The Goodness Of Green Vegetables
December, 2018
Siddhant Bhargava
Director, JG’s Fitness Centre

Greens basically refer to all green and semi-green vegetables. There are visibly tangible positive changes that occur if there is a disciplined intake of greens every single day. Research shows that people who consume more than 250 grams (eight cups) of green vegetables a day end up living longer. This study formed the basis of the actual benefits of consuming greens every day. Here are some facts about green vegetables:

  • Green vegetables are an excellent source of insoluble fibre due to their leafy nature. After absorption of the micronutrient components, the leftover fibre components can be used twice. Firstly, they promote gut health and promote active bowel movements. They help in the propulsion of stools and prevent constipation. Secondly, the fibre elements help reduces the glycemic index (GI) of other foods eaten in association with this. Reduction in the GI prevents random spikes in blood sugar, prevents energy crashes and reduces the risk of Type II diabetes and Polycystic Ovarian Disorder (PCOD).
  • Vitamin E which is found in green leafy vegetables works with vitamin C to keep your skin healthy as you age. This vitamin also aids in protecting your skin from the sun’s damaging rays and may also help to reduce your risk of cataracts and macular degeneration. Vitamin E is also a very potent antioxidant which again helps with ageing. Vitamin C and E also help in reducing the risk of breast and ovarian cancer in women susceptible to it. It’s based on the same principles of anti-inflammation.
  • Some green vegetables also contain vitamin K and calcium which promotes bone health and prevents osteoporosis by maintaining levels of calcium and helping in normal blood clotting. Post-menopause, with dropping levels of female hormones estrogen and progesterone, women are susceptible to reduced bone density (osteoporosis) and frequent fractures. Vitamin K plays an important role here.

  • Adequate levels of fibre
  • Good quality protein
  • More of polyunsaturated fats (good fats)
  • Good amounts of vitamin E, zinc, copper and folic acid
  • Adequate levels of magnesium, selenium and manganese