Health Benefits of Green Vegetables and How to Cleanse Appropriately

Illustration of Green Vegetables (Source: freepik.com)

Eating green vegetables can prevent the occurrence of various diseases. The benefits of green vegetables are obtained from the many nutrients contained in them, such as vitamins, minerals, and fiber.

Green vegetables are a food group that is rich in nutrients, easily available, relatively cheap, and easy to process into various dishes. These are strong reasons to include green vegetables in your daily diet.

7 Health Benefits of Green Vegetables 

In addition, green vegetables can also be a friend for weight loss. The benefits of green vegetables are also obtained from their high fiber content. Consuming fiber makes you full quickly but not hungry, thus preventing you from overeating.

Variety of Benefits of Green Vegetables

Not only as a diet food, but the health benefits of green vegetables are also very diverse. Some benefits that can be obtained by consuming green vegetables regularly:

1. Prevents heart attack

Vegetables are one of the best types of healthy food to prevent heart attacks. Because green vegetables are rich in vitamin C, magnesium, nitrates, and carotenoids that are good for heart and blood vessel health.

These nutrients have anti-inflammatory and antioxidant properties that maintain normal blood pressure, lower cholesterol and maintain blood sugar levels, thus preventing heart attacks.

2. Prevents senile dementia

Green vegetables are rich in antioxidants and brain-healthy nutrients, namely lutein, folate, beta carotene, zinc, and vitamin K. Consuming them regularly has been proven to prevent senile dementia, especially in the elderly.

3. Prevents arthritis

Eating green vegetables, such as spinach, broccoli, and bok choy, is known to reduce the risk of arthritis. This is because they contain antioxidants, such as vitamin A, vitamin C, and vitamin E, which can counteract free radicals that cause inflammation in the body, including in the bones and joints.

4. Prevents flu

The benefits of green vegetables in preventing flu are obtained from vitamin A, vitamin C, and vitamin E which are antioxidants, and beta carotene which can boost the immune system. That way, you can avoid various infectious diseases, including the flu.

5. Prevents wrinkles

The antioxidant properties of vitamin C and vitamin E in green vegetables can protect the skin from the dangers of UV exposure. Because exposure to UV rays can cause wrinkles. In addition to preventing wrinkles, the benefits of green vegetables for the skin can also eliminate dark spots on the face and dark circles under the eyes. This benefit is obtained from the vitamin K content in green vegetables.

6. Prevents cataracts

The benefits of green vegetables in preventing cataracts are obtained from the content of lutein, zeaxanthin, vitamin C, and vitamin E. Spinach, kale, and broccoli are some green vegetable choices that are rich in these nutrients and can prevent cataracts to macular degeneration.

7. Dental Health

The Vitamin A and Vitamin C present in spinach help improve gum health and combat the buildup of bacteria in the mouth. While the iron content in spinach acts as a natural bacteria. Vitamin D works with calcium to strengthen the jaw and teeth.

One of the reasons why you should eat spinach is not only because of the vitamins. But, spinach is a natural toothbrush for teeth. So, consuming all the vitamins present in spinach naturally cleans food particles from the teeth and gums.

In addition to all the vitamins and minerals contained in spinach, and the natural toothbrush capabilities of the green vegetable. Spinach acts to boost the overall immune system, which makes your mouth able to fight off any bacteria that have settled in the mouth. Spinach also strengthens tooth enamel, which provides a barrier against cavity-inducing acids. The folic acid in spinach is especially beneficial for pregnant women, as it can treat periodontal disease.

Not only that, the magnesium content present in spinach is beneficial for overall health and plays an important role in keeping teeth strong.

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Vegetable is also one of the foods rich in fiber and prebiotics that are good for digestion. These foods are also good to consume to prevent and treat digestive disorders, such as constipation.

To get the various benefits of green vegetables, you need to consume 1 cup or the equivalent of 200 grams every day. Make sure to always pay attention to the cleanliness, freshness, and processing of the green vegetables you want to consume.

If you have certain medical conditions and need dietary guidance, including the selection of vegetables and their dosage, you can consult your doctor. This way, the doctor will examine and then determine food choices and maximize the benefits of green vegetables for you.

How to Store and Clean Vegetables Appropriately

Vegetables have a fairly high water content in them. This makes vegetables must be stored in the right way. 

If not stored properly, the quality of vegetables will decrease, such as being damaged or rotting because they are placed carelessly. 

So, how to store vegetables properly? Do this!

1. Clean vegetables 

Illustration of Clean Vegetables (Source: freepik.com)

After buying vegetables, you can clean vegetables by washing them using water and vegetable soap, not dish soap. This is so that dirt and bacteria that stick to vegetables can be released. 

2. Sort the vegetables 

After washing them, you can sort them before storing them. Remove the browned, yellowed, and damaged parts so as not to contaminate other parts that are still good. Also, cut the roots that are on the vegetables. 

3. Separate vegetables in containers

Illustration of Vegetables on Container (Source: freepik.com)

Mixing vegetables will only make them spoil more easily, so you need to separate them before storing them. Store each type of vegetable in one container to keep it fresh. 

4. Store in the whole form in the refrigerator

The next way to store vegetables properly is to store them whole in the refrigerator. Also, keep in mind, that do not cut vegetables and then store them. This will cause vegetables to dry and rot easily. If you want to process it, you can just cut it. 

5. Check regularly and pay attention to the refrigerator temperature 

When you have stored it in the refrigerator, then you can check it regularly in the refrigerator every 2 days if you want to keep it for more than 2 weeks to keep it fresh. 

Also, make sure the refrigerator temperature is between 1 to 4 degrees Celsius. If the temperature is too high, then bacteria will develop more easily, so the taste and aroma of vegetables will no longer be as good. 

How to store and clean vegetables above will keep vegetables fresh and durable, so that the taste and nutrition of vegetables are maintained.