Good and Healthy choicesin diet are very crucial in every stage of life, especially during pregnancy and breast feeding period. After concieving, it is really very important to think about pregnancy and diet and to take advice from health expert about what to eat and what to avoid. Well, one of the important food for healthy body are leafy greens and today we are going to have a look on benefits and goodness in these greens. Green leafy vegetables are plant leaves eaten as a vegetable, sometimes along with petioles and shoots. People have been eating Leafy Greens for thousands of years. Today, greens are considered one of the healthiest vegetables on planet and are inexpensive. Most commonly used Greens are spinach, mustard greens, microgreens, kale. Arugula, collard greens, romaine, iceberg lettuce and Boston etc.

NUTRITIONAL FACTS:

FAT: Fat in leafy greens is very low and at the same time very high in fiber, Green leafy vegetables are really good for our blood as these are very rich in folic acid, Vit C,A and K, potassium, calcium and magnesium and a lot of phytochemicals like beta cryptoxanthin, lutein and beta-carotene, zeaxanthin.

FIBER: Fiber is amazingly beneficial for our body in preventing & treating constipation, hemorrhoids, and decreasing blood cholesterol levels, increasing satiety to help control weight.

FOLIC ACID(vitamin B9): Folic acid helps the body perform many essential functions and most important function is Red Blood Cell formation and prevention of anemia. It is very vital nutrient for people of all ages and gender, most importantly for Pregnant woman as it aids normal fetal development.

VITAMINS: Leafy greens are highly rich in Vitamin A,C and K. Vitamin A helps regulate the immune system and is essential for vision and bone growth, whereas,  Vitamin C is very important for growth and repair of body tissues & collagen formation as well as for absorption of iron in body and blood cells, that is why in iron deficiency anemia, including Vit C in diet is also very important. It also has anti-oxidant properties i.e., key nutrient for a healthy heart and also for a beautiful glowing skin.

POTASSIUM: Potassium is the key element in facilitating normal nerve, muscle and organ function and counteracting sodium and protects against high blood pressure and other cardiovascular problems.

MAGNESIUM: Magnesium is one of the key factor in the energy production process in our body as most of the cells needs magnesium to produce ATP ( ADENOSENE TRIPHOSPHATE).

CALCIUM: Most of us associate milk and dairy products as a source of Calcium, but do you know that leafy greens are also very rich in it so helping us keeping our bones and teeth strong.

PHYTOCHEMICAL: Phytochemicals present in Greens stimulate the immune system & slow the cancer cells growth rate.

WAYS OF ADDING LEAFY GREENS IN DAILY DIET:

Smoothies/Juices: By Adding some leafy greens into a smoothie/juice of your choice is also a healthy way of getting health benefits with these amazing leafy greens.

Cooked Food: Add parsley, spinach or any leafy green into and food you cook including pasta, curries and rice, pizza, pie and soup, wraps, tacos, tarts, stir-fry  and sandwiches, or as a part of omelette in breakfast. but try not to overcook these greens because they are more beneficial raw form.

Salad: Add your favourite leafy greens into a bowl of salad along with other veggies and fruits or u can also add pasta or boiled egg along with mint, mustard, or lemon dressing to give it a delicious and mouth-watering taste.

Involve your Little ones in salad making and sandwich making by using leafy greens and tell them about health benefit of these greens and how these can benefit our heart and blood and body. Blelieve me, In this growing age, kids are always curious in knowing new facts and informations. In this way we can help them exploring their creativity in salad and sandwich making and at the same time they will learn about healthy eating as well.

Leafy Greens are one of the best health and beauty booster diet on earth. These are not only beneficial for our heart, immune system and bones but also play a key role in making our skin glow and its detoxifying and anti-aging effects will be noticeable just within few days, isn’t it an amazing gift of nature full of nutritional goodness. So, take leafy greens as a part of your daily food regimen if you want see a much more active, healthier and beautiful you…

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19 COMMENTS

  1. Hi Sarah, brilliant article about adding more greens into your diet. I like the fact you gave options on how to do this, as many people just don’t know how to add more greens or they don’t like the taste, but you have made them sound delicious as well as nutritious. I add raw spinach to my smoothies everyday for iron and fiber and they taste amazing, you wouldn’t even know it was in there. Keep up the good work!

    • Thank you Stefanie for liking this article. Leafy greens are very important for our health as these are very rich in iron. Kids and many adults don’t fancy Leafy Greens, so, it is very important to find the different ways to include these in our diet along with good taste.

  2. Leafy greens are a very important part of the diet. I am hungry thinking about some spinach right now. I think it is great to teach your children to get involved in healthy food choices by having them make salads, that is awesome. Another great article from you Sarah, thanks a bunch!

    • Hi Melissa, thank you so much for your comments, It is really very crucial to take care of our diet during pregnancy and leafy greens are one of the best options to have because these are very rich in iron and other essential vitamins.

  3. Good Article.
    Leafy greens are certainly very important in our diets and specially in our kids’ diet.
    Its good you are giving options on how to encourage them for this.

    • HI Huzefa, Leafy greens are very important for us to eat in our regular diet. These greens are full of essential vitamins and minerals.

  4. Hey Sarah,

    a very informative article. I remember when my mother was pregnant with my sister. She had also a lot of diet problems and actually didn’t know what to eat. So she almost ate everything. I am sure that this kind of article could have given her a good direction for a healthy diet.
    Therefore my sister is vegan now and eats a lot of high fiber food (leafy green involved).

    Thank you for the information, I should recommend my sister this article..!

    Sergej

    • Hi Sergej, thank you so much for sharing your views on this article. Leafy greens are a “MUST HAVE”, when we talk about healthy food especially during pregnancy and for growing kids also.

  5. My wife and I are expecting soon and we would just like to know all the information we can on this major change happening soon in our lives. It will be our very first. This article has given us some very good insight though. Shes treating to kill me if I don’t go get her Chinese food and a grape soda lol well then. Wish us luck. Ima stick to my guns and keep her eating as healthy as possible though.

    • Hi Tyler, this is a good news that you are expecting your first baby very soon, I wish you all the best for a beautiful life ahead. Thank you so much for all your appreciation.

  6. This is a good post with some great information. I agree that it is very important to incorporate leafy greens into our diet. I also like the images that you chose for your post. Great job.

    • Hi Ashley, thank you so much for your comments. Leafy greens are one of the most necessary food that we should have in our diet plan in order to stay healthy.

  7. Leafy greens are so super delicious and good for you, I can see how they’d be extra helpful for the baby when you’re pregnant. Is it true that your baby tends to like and crave the foods you eat the most of while you’re pregnant?

    • Healthy diet and leafy greens are so so important to include in our regular diet especially during pregnancy, as mum and baby both have to get good enough food they need. The food we crave for during pregnancy has no link with baby’s taste, this is just a myth, thank you so much for sharing your views on this super food.

  8. This is so true. Leafy greens are packed with nutrients. Its in the way they’re prepared that makes them really desirable. Your recipe suggestions and ideas on how to prepare them are great additions to your post. Pregnant maintain must maintain a healthy diet. Back in my day, there was a misconception that pregnant moms can eat anything and everything because she’s eating for 2.
    Thank for this post!!

    • Hi Gigi,Thank you so much for sharing your views on this article, leafy greens are no doubt a super food especially during pregnancy.

  9. Super tips for leafy greens as they carry so much nutrition. I personally like kale smoothies, they are so good for you. I’m going to have to try the wraps, they look really good. I need to add more leafy greens into my diet!

    • Hi Tammy, thank you for your comments. Leafy greens is a must for all of us and for the people of all age group. These leafy greens are a power house of iron and other nutrients.

  10. Leafy greens tend to be heavily promoted. I actually gave them up because of oxylates. There are some plant components that can trigger autoimmune responses. I’m almost completely meat based now and feel great. I think the best thing that we can do for our bodies is simply get rid of the processed boxed foods and preservatives. That goes a long way in improving your health.

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