Come winter and you feel like cuddling and curling up in bed for long hours. Physical activity drops to a minimum and the climate seems made only for hibernation and rest. These changes in the physical activity naturally warrant a change in diet also. The best would be to shift to a diet that majorly consists of green leafy vegetables. Apart from ensuring fitness through the winter, they also will provide you health benefits that you never imagined before. Here are a few such salad vegetables that you should chew upon:
1. Kale
Eating Kale is filling for the stomach but not fattening. For example, a cup of Kale contains zero fat and only about 36 calories while providing about 20 percent of the recommended dietary fiber. This is amazing and you could not optimize better than this. Kale is also known to lower the blood sugar and prevent over-eating along with providing you comfortable bowel movement.
Kale is a great fighter when it comes to diseases. Kaempferol and quercitin and the major flavanoids that are found in Kale and these act as anti-oxidants, fighting against the formation of cancerous cells. Containing high quantities of Vitamin C, Vitamin A and Manganese, Kale helps the eyes and the general body immunity. It assists the liver in its functioning and lowers the cholesterol content in the body. Possessing anti-inflammatory properties, Kale is a champion against arthritis, asthma and auto-immune disorders. The isothiocyanates produced from its glucosinolates ably assist the body in detoxification. Kale also helps the overall upkeep of bones, teeth, kidneys, eyes and the reproductive system.
2. Broccoli
Broccoli is one of the most easily available vegetables in the market. Prepared in the Indian style, there are hundreds of tasty dishes that could be made from broccoli and there is no reason why kids should not be made to love it! Other options include making soups, rice dishes and salads or broccoli. This emphasis is because broccoli contains many nutrients. High doses of Vitamin C which help iron uptake for the body, prevent cataracts and increase the body immunity against cold are present in this vegetable.
It contains folic acid which is greatly beneficial for women, especially during pregnancies. It is a useful supplement when one is on birth control pills. It contains potassium to combat high blood pressure and calcium to stave away osteoporosis. Recent research has indicated the presence of indole-3-carbinol in broccoli which prevents all hormone based cancers like breast cancer and prostate cancer. Sulforaphane is another compound that works along with indole-3-carbinol in this respect by increasing the levels of enzymes that battle cancer. It has also been found to fight Alzheimer’s, lung cancer, heart disease, diabetes, colon cancer and arthritis to varying degrees.
3. Celery
Celery is one vegetable that can give the other vegetables an inferiority complex and make them go green in envy! A humble little green vegetable, celery is a rich source of a host of nutrients like sodium, potassium, folic acid, calcium, Vitamins B2, B6 and B11, Vitamin C and dietary fiber. And all this while holding very little carbohydrates.
Celery has been known to fight halitosis which is commonly known as bad breath. While you munch on a stack of celery, its coarse surface scrubs away the teeth of bacteria , much like brushing does. It battles urinary bladder infections and improves urine volume. Inflammatory conditions and bursitis can be treated by using celery seeds in tea. Containing coumarin, Celery does its bit in battling cancers and tumors. It is an abundant store of natural fungicides and can help you stave away fungal infections. Some of the other amazing health benefits from celery include a boost in the memory, lowering the high blood pressure, fighting allergies like hay fever and preventing the occurrence of gout by keeping the levels of uric acid low.
4. Escarole
This green leafy vegetable may have a bitter taste but it provides many sweet benefits and results. Like the other vegetables we have seen till now, it provides high dietary fiber at low calorie additions. It contains insulin which is highly beneficial for those struggling with diabetes. It is rich in Vitamin A whose benefits we have already seen. In addition, Escarole contains beta-carotenes which are necessary for the assimilation of Vitamin A.
It is an abundant source of the Vitamin B complex (viz. Vitamin B1, B3, B5, B6 and folic acid.) It also holds stores of many minerals like manganese, iron, copper and potassium. Many of these help to regulate blood pressure and act as anti-oxidants too.