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Greens: Nutrition & health benefits

Green leafy vegetables are considered to have amongst the most concentrated sources of nutrition amongst any food items.

Greens are a rich source of a number of nutrients including minerals (iron, calcium, potassium, magnesium), Vitamins (A, B, C, E and K), phytonutrients (beta-carotene, lutein and zeaxanithin) and dietary fiber. Due to their nutrient content, leafy green vegetables are considered to be effective in helping fight the following diseases: heart diseases, cancer, diabetes, osteoporosis, kidney diseases, eyesight.

Apart from their other significant health benefits, the following greens are also power packed with calcium, making them significantly superior sources of calcium compared to dairy and dairy products.

Collard greens

At 232 mg calcium (per 100 gm), collard greens have twice as much calcium as a similar serving of milk. Collard greens are also good sources of Vitamin A, Vitamin K and phytonutrients like bate-carotene, lutein and zeaxanthin. Due to this nutrient composition, collard greens are known to be highly effecting in helping prevent and manage arthiritis and cataracts.

 

Kale

At 150 mg calcium (per 100 gm), Kale offers 30% more calcium than a similar serving of milk. Kale is a good source of anti-toxins including Vitamin C, beta-carotene, lutein and zeaxanthin – that help maintain healthy eyes, hair and skin. Kale is also known to have high levels of potassium (that help to keep our bones strong), Vitamin B (that help prevent migraines) and Vitamin K (helps prevent bone fractures).

 

Bok Choy / Chinese cabbage

Not only does bok choy have a calcium concentration similar to dairy products, it is also an excellent source of Vitamin A, C , K, magnesium, potassium, manganese and iron. These nutrients help maintain bone health and reduce blood pressure, amongst other health benefits. It has a good concentration of phytonutrients that help maintain healthy eyes, hair and skin.

 

Spinach

At 99mg of calcium (per 100 gm), Spinach offers a calcium concentration that is similar to dairy. Apart from being a good source of calcium, spinach is also a good source of antioxidants, including vitamin C, beta carotene, lutein, and zeaxanthin, which help maintain healthy eyes, hair, and skin. Spinach contains very high amounts of potassium and vitamin K, two nutrients that may help preserve bone health. The iron and B vitamins in spinach help maintain strong, healthy hair and a healthy circulatory system.