Rich in minerals and vitamins K and B complex, such as folic acid, these vegetables are sources of soluble and insoluble fiber, thus contributing to the balance of glucose
Spinach, arugula, broccoli, broccoli leaves, watercress, watercress, cabbage, endive, and mustard leaf are the most common dark green leaves on the Brazilian plate. Rich in minerals (Iron, Potassium, Sulfur, Calcium, and Magnesium) and vitamins K and B complex, such as folic acid, these vegetables are sources of soluble and insoluble fiber, thus contributing to the balance of glucose. In addition, these types of vegetables also have more nutrients and biotive substances, which are chemical compounds that decrease the risk of getting cancer and cardiovascular diseases, than the light green ones, which are richer in fiber, but have no minerals that stand out.
Another function of these miracle vegetables is the energy generation they provide due to the large amount of B complex. “Individuals who have diabetes are benefited by these vitamins, because they relieve tiredness, very common in people with this dysfunction”, adds the clinical nutritionist Débora Almeida.
The professional recommends that every meal should have some type of these foods. “To vary the menu is important, and to always include some vegetables is fundamental. Even at breakfast the leaves can be good, like a cabbage juice, for example,” Almeida points out.
Despite belonging to the same food group, each regulatory food presents different properties and characteristics. See below:
SPINAFRE – Those who suffer from anemia and malnutrition can use and abuse the favorite food of the cartoon character Popeye. The vegetable, originally from Asia, is tasty and a source of Calcium, Phosphorus, Potassium, and Magnesium. It contains an abundance of iron and vitamins A and B2. The delicacy can be served cooked, as a dumpling, in soups, souffles, omelets, as an ingredient of pasta, quiche, pies and even cakes.
RULOSE – Native to the Mediterranean and Western Asia, the arugula is rich in vitamins A, C, fiber, protein, potassium, iron, and sulfur. It has antianemic, antiasthmatic, antiscorbutic (prevents bleeding), depurative (removes toxins from the body), digestive, diuretic, and appetite suppressant action. However, it should not be consumed in excess, as it can cause nausea and vomiting. It can be served in several ways: sauteed and cooked, as a pizza filling, pies, breads, or even raw on salads.
BROCCOLIS – Originally from the Mediterranean region, the vegetable contains few calories and is therefore recommended for weight loss regimes. It has a high content of vitamins C and A, and thus becomes a great ally in preventing colds and flu. It has phosphorus, iron, calcium, and fiber in large quantities. It is good for the liver because it is digestive. Likewise, studies have shown that its regular consumption is effective against cancer and in controlling type 2 diabetes. It should be eaten lightly cooked, with little water and for a short time, so as not to lose its nutrients and texture.
ALMEIRÃO OR CHICÓRIA – This vegetable was born in Europe, but is cultivated worldwide, and in it we find vitamins A and E, iron, fiber, and a large amount of folic acid. This last one is very important for women in the fertile age and during pregnancy because it helps in the formation of the neural tube of the baby, the lack or absence of this vitamin can cause the malformation of the brain of the fetus. The delicacy is widely used in the treatment of the spleen, gallbladder, and liver because it has the function of removing excess fat and alcohol from the body. This is done through the existing component that gives the food its bitter taste. The food is also an important ally in reducing LDL bad cholesterol.
Agrian – The favorite vegetable of the Greeks and Romans comes from Southwest Asia and has a high potential of the minerals iodine, sulfur, phosphorus, and iron. It is diuretic, so it is good for those with diabetes. These minerals are also important for the proper functioning of the thyroid gland. They contribute to the formation of bones and teeth and are linked to the production of red blood cells, as well as preventing mental fatigue. The other functionalities of the vegetable are related to fighting uric acid, tuberculosis, rickets, the formation of kidney stones, cystitis, and the toxic effects of nicotine. It can be eaten raw in salads, alone, or mixed with other leaves.
COUVE – This leaf appeared on the Mediterranean coast and in the region of Asia Minor. It has anti-inflammatory, healing, and antioxidant actions, helps eliminate fat from the body, regulates hormones, strengthens the immune system, detoxifies, and improves mood. All this due to the high concentration of vitamins A, B, and C, plus Iron and Calcium. One of the tastiest ways to enjoy this food is sautéed, as an accompaniment to a higher-calorie dish, for example feijoada.
SCAROLA – The origin of this leaf is not known for sure, but it is widely consumed in Europe. It is a source of vitamins A, B2 and B5. Contains calcium and iron. It has a substance called inulin, which facilitates intestinal transit and protects against colon cancer. It has antioxidant action, purifies the blood, and is indicated to increase the body’s resistance against infections of the digestive, urinary, and respiratory systems. It can be eaten raw or cooked.
MUSTARD – Native to Africa, the mustard is a vegetable rich in protein, vitamins A, B2, and C, plus calcium and iron. Its major health benefits are its emulsifying and antioxidant characteristics. Vitamin A, is responsible for the integrity of the skin and mucous membranes. While B, is important for the body’s metabolism. Moreover, the leaf is rich in selenium, an important nutrient that helps reduce asthma symptoms. To best take advantage of its benefits it should be tasted raw.