Prevention and control of hypertension
The green color of leafy vegetables comes from chlorophyll, which contains magnesium. So the darker the color, the higher the magnesium content. In addition, green leafy vegetables can also provide a lot of potassium and calcium for the human body. Potassium, calcium and magnesium can all resist the pressor effect of sodium to some extent.
Prevention of osteoporosis
Green leafy vegetables can provide a lot of calcium, potassium, magnesium and vitamin K. Adequate intake of potassium and magnesium can reduce the loss of calcium, and vitamin K is necessary for calcium deposition on collagen. At the same time, many green leafy vegetables are rich in calcium, such as rape, Chinese cabbage and celery, which are also good sources of calcium. ?
Prevent diabetes
When you eat the same amount of staple food in a meal, increasing the intake of green leafy vegetables can delay the rise of blood sugar after meals. At the same time, many epidemiological studies have proved that the high intake of green leafy vegetables significantly reduces the risk of diabetes.
Prevention of cardiovascular and cerebrovascular diseases
Green leafy vegetables are rich in nitrate, but nitrate itself is non-toxic. After being ingested by the human body, it is slowly transformed into nitric oxide, which plays a role in dilating blood vessels and improving blood circulation, and is conducive to preventing the onset of cardiovascular diseases.
cancer prevention
Epidemiological studies show that with the increase of vegetable intake, the risk of various cancers decreases, including esophageal cancer, gastric cancer, lung cancer, breast cancer and prostate cancer. Glucosinolates, chlorophyll, flavonoids and carotenoids in cruciferous vegetables may all play a role. ? Green leafy vegetables in Cruciferae include Chinese kale, mustard, Chinese cabbage, rape, chicken feathers, broccoli and so on.
Maintain normal vision
All green leafy vegetables are rich in carotene and lutein. Carotene can be converted into vitamin A in human body. When the dark light and light intensity change (such as watching computer, mobile phone and TV), the consumption of vitamin A will increase. Lutein can not only help people with nervous eyes to prevent eye fatigue, but also prevent age-related macular degeneration.
Prevention of birth malformation
Green leafy vegetables can provide rich folic acid. Folic acid, as its name implies, is a rich vitamin in green leaves, and green leafy vegetables are the most important source of folic acid in the diet. Folic acid deficiency will lead to an increase in the risk of birth defects and homocysteine levels. The increase of this index in middle-aged and elderly people means an increase in the risk of cardiovascular and cerebrovascular diseases.
Control weight
Green leafy vegetables have high dietary fiber content, which can significantly improve satiety, delay the emptying speed of food in the stomach and help control food intake. Dieters must include a large number of green leafy vegetables in their diet, which can avoid hunger while reducing staple food and oil, and help maintain the sustainability of weight loss.
Fight smog
Chlorophyll, dietary fiber and various phytochemicals in green leafy vegetables are conducive to reducing the absorption of pollutants, promoting their excretion from the intestine, improving the detoxification ability of the liver and reducing the mutagenicity of carcinogens. Eating green leafy vegetables is an important self-protection measure in the season of high smog.