Essential for maintaining good health, fruits and vegetables form the base of the food pyramid, just above water. It is therefore unnecessary to recall how it is important to consume it daily for good health – five portions per day, according to the recommendations of the National Health Nutrition Plan (PNNS).
As for green leafy vegetables, not only they are full of vitamins, minerals and fiber, but they can also easily be incorporated into your meals. Raw, in salads, mixed or cooked, there are many ways to eat them.
Green leafy vegetables: what are their benefits?
Low in calories and low in fatgreen leafy vegetables also turn out to be a good source of vegetable protein, fibre, calcium and iron. They also have high levels of phytochemicals such as:
- vitamin C
- them carotenoids
- the lutein (antioxidant)
- I’folic acid
- vitamin K
A diet rich in green leafy vegetables would reduce migraines
In addition, according to a study published in the medical journal BMJ Case Reports on November 18, 2021, introducing this variety of vegetables into your diet could help reduce migraines. This recommendation from the New York researchers comes after following the case of a 60-year-old photographer suffering from migraines for more than 12 years. Indeed, after having adopted for two months the LIFE diet (Low Inflammatory Foods Everyday) a diet rich in whole, plant-based foods, especially green leafy vegetablesthe patient reported having fewer migraines.
He asserted that seizure frequency had fallen to just one day per month. The duration and severity of the attacks had also decreased. After a trimester, he no longer had migraines. “Now the migraine meds are expired and I haven’t had a migraine in seven and a half years”, indicates the former migraine sufferer in the scientific article. “I can’t even remember the last time I had a headache. I am no longer a prisoner of my own body. I got my life back.”
Salmonella: clean your vegetables properly before eating them
Essential for maintaining good health, green leafy vegetables can also be dangerous, especially if they are poorly cleaned before consuming them. Indeed, a Spanish study suggests that these vegetables from organic farming are likely to harbor harmful bacteria such as Pseudomonas, Salmonella and Helicobacter. Tiny amoebae that live on vegetables can harbor them and cause food poisoning.
According to the researchers, when organic leafy vegetables come into contact with manure or contaminated sewage, there is danger. “Contamination can result from treating the soil with organic fertilizers such as manure and sewage sludge and irrigation water. Leafy greens are particularly susceptible to faecal contamination because of their proximity to the ground and the likelihood that humans eat them without cooking”, explains Dr. Yolanda Moreno, principal investigator. “Our findings also underscore the need to educate the public about safe and proper handling of fresh organic vegetables before eating them fresh or lightly cooked.”
While they are some of the healthiest foods when prepared properly, dieticians Tammy Lakatos Shames and Lyssie Lakatos have compiled a list of green leafy vegetables to put on your plate every day. Medisite takes stock in pictures.