Eat Right with Color: Green
Green fruits and vegetables are colored by natural plant pigment called chlorophyll. Green leafy vegetables are ideal for weight management because they are typically low in calories. They help to reduce the risk of cancer and heart disease. Many green fruits and vegetables are low in fat, high in dietary fiber, rich in folic acid, vitamin C, potassium and magnesium. They also contain a number of phytochemicals, such as luteins, beta-cryptoxanthin and zeaxanthin. Lutein and zeaxanthin can be found in dark-green leafy vegetables, they are concentrated in the lens in eyes and macular region of the retina, and play a protective role in the eye. Leafy greens such as spinach and broccoli are excellent sources of folate, which is a B vitamin that helps reduce risk of birth defects. There is a study shows that an increment of one daily serving of green leafy vegetables, helps to lower the risk of getting cardiovascular disease by 11 percent, and substantially lower the risk of mortality. Because of their high magnesium content and low glycemic index, green leafy vegetables are also good for people with type 2 diabetes. An increase of 1 serving per day of green leafy vegetables was associated with a 9 percent lower risk of diabetes. Here are some examples of the green leafy vegetables: asparagus, broccoli, green cabbage, cucumber, lettuce, green pepper, spinach, Chinese broccoli, celery, green beans etc.
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