Topics: Leaf vegetable, Vegetable, Leaf vegetables Pages: 36 (11276 words) Published: February 10, 2013

It is no secret that greens are good for the body but surprisingly, despite their large number of nutritional advantages, they are one of the most under-consumed foods in the average person's diet. There is such a wide variety of green vegetable with different textures and tastes that including one or more as part of a balanced diet need no longer be a point of contention. They can easily be incorporated in recipe favorites, are inexpensive and can be grown easily in your very own garden. Green leafy vegetables also contain high levels of dietary fiber, magnesium, potassium, folic acid, calcium and even Omega-3 fatty acids, which serve to maintain eye health, aid in digestive regulation, increase bone strength and boost the immune system. Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega-3 fats. Perhaps the star of these nutrients is Vitamin K. A cup of most cooked greens provides at least nine times the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own. Recent research has provided evidence that this vitamin may be even more important than we once thought (the current minimum may not be optimal), and many people do not get enough of it. Weight loss, cancer prevention, anti-aging qualities and even bone strength - the health benefits of leafy green vegetables are many in number. Due to their high fat and water-soluble antioxidant content, green leafy vegetables are one of the best cancer-preventing foods. Flavonoids, cartenoids and the rich fiber content help in the elimination of harmful carcinogens and toxins, while quercitin, a photo nutrient, also contains many antioxidant and cancer-preventing properties. Studies have shown that eating two or three servings of green leafy vegetables per week significantly lowers the risk of stomach, breast and skin cancer. These same antioxidants have also been proven to decrease the risk of heart disease and prevent cataract and macticular degeneration in the eye. Perhaps one of the most appealing benefits of leafy vegetables is their low calorie and carbohydrate content and low glycemic index, which make them an ideal food to facilitate weight loss and maintain long-term weight management. Adding more green vegetables to a balanced diet increases the intake of dietary fibre which in turn regulates the digestive system and aids in bowel health and weight loss. These properties are also advantageous for those suffering from type-2 diabetes. The vitamin K content in dark green leafy vegetables provides a number of health benefits including: aiding in the production of osteocalcin, a protein that aids bone growth; protecting bones from osteoporosis by retaining calcium, and helping to prevent against inflammatory diseases. Based on our observation there are people who hates vegetables especially kids and a greater percentage of mothers are having problems regarding this. Vegetables are the best busied of our health and vegetables provide nutrients needed by the body and in fact these are the most nutritious foods that we need. It’s hard to make vegetables taste as good as chocolates, cookies or fried chicken to anybody, kids or adults, and they are not worried about healthy eating or gaining weight they just want what tastes good. So given a box of cookies or a plate of vegetables most of us would go for the cookies without a second hesitation. Conceptual Framework

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