Main nutritional properties of green vegetables
Vitamins
- Vitamin A: Protects eye health, reduces night blindness.
- Vitamin C: Boosts immunity, maintains good skin health.
- Vitamin K: Helps blood clotting, keeps bones strong.
- Folate (Vitamin B9): Helps in the proper development of the child during pregnancy.
Minerals
- Calcium: Keeps bones and teeth strong.
- Iron: Produces hemoglobin in the blood, helps prevent anemia.
- Potassium: Helps control blood pressure.
Fiber
- Increases digestive power.
- Helps prevent constipation.
- Keeps the liver and digestive system healthy.
- Antioxidants reduces cell damage.
- Helps reduce heart disease, cancer and aging-related problems.
- Low-calorie and high nutrient density helps control weight.
- Gives a feeling of fullness for a long time.
Regular consumption of green vegetables increases immunity, improves digestion, maintains eye and skin health, and reduces the risk of heart disease and anemia.
Nutritional values and benefits of some green vegetables.
🥬 1. Spinach
Nutritional value
- Vitamin A, C, K – very rich
- Iron – helps reduce anemia
- Folate (Vitamin B9) – good for pregnant women
- Calcium and magnesium – strengthens bones
- Antioxidants – protects eyesight (lutein, zeaxanthin)
Benefits
- ✓ Helps increase blood hemoglobin
- ✓ Good for eyes
- ✓ Beneficial for weight loss
- ✓ Helps with bone and muscle function
🌱 2. Red Amaranth
Nutritional value
- Iron – very high, beta-carotene, vitamin C, calcium, anthocyanin – source of red color, powerful antioxidant
Benefits
- ✓ Reduces anemia
- ✓ Boosts immunity
- ✓ Keeps blood clean
- ✓ Beneficial for skin
- ✓ Helps digestion
🌿 3. Water Spinach / Kangkung
Nutritional value
- Vitamin A and C, calcium, iron, magnesium, fiber – very beneficial for digestion
Benefits
- ✓ Improves digestion
- ✓ Good for eye health
- ✓ Helps remove toxins from the body
- ✓ Helps maintain normal blood pressure
- ✓ Light and low calorie – beneficial for weight loss
🥕 1. Carrot
Main nutrients
- Beta-carotene (Vitamin A) – Very beneficial for the eyes
- Vitamin C – Increases immunity
- Fiber – Aids in digestion
- Potassium – Helps control blood pressure
- Antioxidants – Keeps skin healthy and prevents disease
Benefits
- ✓ Keeps eyesight good
- ✓ Beautifies skin
- ✓ Reduces the risk of heart disease
- ✓ Increases digestion
🍆 2. Eggplant (Eggplant / Brinjal)
Main nutrients
- Fiber – Aids in digestion
- Manganese – Aids in bones and metabolism
- Anthocyanins – Powerful antioxidant
- Vitamin B6 – Good for the nervous system
Benefits
- ✓ Helps reduce cholesterol
- ✓ Maintains good heart health
- ✓ Helps control blood glucose
- ✓ Beneficial for weight loss (low calories)
🌿 3. Okra
Main nutrients
- Fiber (especially soluble fiber) – very good for blood sugar control
- Vitamin C – boosts immunity
- Vitamin K – strengthens bones
- Folate – important for pregnant women
Benefits
- ✓ Helps control diabetes
- ✓ Increases digestion
- ✓ Helps control blood pressure
- ✓ Helps keep skin clear
🥬 4. Cabbage
Main nutrients
- Vitamin C – very high
- Vitamin K – helps with bones and blood clotting
- Fiber – very beneficial for digestion
- Phytonutrients – help prevent cancer
Benefits
✓ Boosts immunity
✓ Helps reduce stomach problems and gas
✓ Beneficial for weight control
✓ Increases skin radiance
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