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Nutritional Value of Leafy Green

A fresh and healthy body is always associated with sufficient fresh and leafy green vegetables in your diet. These vegetables make your body healthy and bring glow and freshness to your skin. Whether you want to cook them, boil them, or add them freshly chopped into your meals or salads, you will love the taste. Different commonly used leafy greens such as spinach, mint, coriander, or kale are super healthy to eat. To know about the advantages of using these leafy greens in your diet, continue reading this post.

What is the Nutritional Composition of Leafy Green?

The nutritional information of the leafy greens, along with their quantities, is written below:


  • Protein: 2.9 g
  • Cholesterol: 0 mg
  • Sugar: 0.4 g
  • Total fat: 0.4 g
  • Total carbohydrate: 3.6 g
  • Sodium: 79 mg
  • Saturated fat: 0.1 g
  • Potassium: 558 mg

Health Benefits of Leafy Green

The leafy greens are healthy and advantageous for your eyes, stomach, and immunity. Let us continue reading to know about how these leafy greens are beneficial for you.

● Disease prevention

The vitamins and minerals included in leafy green vegetables have been shown to have a positive effect on the body’s immune system, as well as on general health. Deficits in minerals such as anemia (a lack of iron) can lead to other health problems. These include impaired vision and weight gain. Also, age-related changes such as sluggish digestion and blood coagulation are predictable. 

●Weight management

Calorie-wise, most green veggies fall within the weight management category. You won’t gain weight if you eat as much as you want. This is why whenever you think of weight loss, you have a picture of fresh green vegetables in your mind. So if you want something healthy without causing an increase in your weight, go for your favorite leafy greens.

● Better life

Regularly consuming leafy green items can increase the chance of a healthy life. Vitamin K, magnesium, B vitamins, and calcium are just a few minerals in leafy greens. As a result of their importance for cellular function, these nutrients help us maintain a young appearance and slow down the aging process.

●Reduces Cardiovascular Dusease

Cardiovascular diseases are very common and are increasing daily due to poor and compromised diets. Nutritionally, greens are an excellent source of low-fat protein, high-fiber carbohydrates, and essential nutrients such as vitamin C and phytochemicals. Cardiovascular disease can be reduced by 11 percent if you eat one extra serving daily. 

●Prevents type 2 diabetes

Preventing and curing diabetes is made easier by the high magnesium content and low glycemic index found in greens. One serving of greens per day can reduce your risk of diabetes by 9 percent, which is proven according to research.

●Enhances Bone Health

Osteocalcin, the bone-building protein, is made possible by leafy greens’ high concentrations of vitamin K, magnesium, and calcium. The risk of a hip fracture in middle-aged women who consume more than one serving of greens daily is reduced by 45 percent by eating fresh green items.

●Better Immune System

The high levels of beta-carotene and Vitamin A help to strengthen the immune system. Fresh leafy greens are the best option to get these two things in a single item.

●Protects Eyes

A lack of vitamin A in a child’s diet increases their chance of turning blind. Macular regions of the retina and eye lenses are rich in carotenoids (lutein and zeaxanthin) found in leafy greens. A diet high in green vegetables protects the eyes from vision problems as early as childhood, all the way up to age-related macular degeneration and cataracts in later life.

● Cancer prevention

Carotenoids, antioxidants, and flavonoids shield the body from most cancers. You can eat leafy greens to get these advantageous nutrients and elements in your body. Now it is totally up to eat them boiled or cooked,  add them to a salad, or prepare any delicious dish using them.

Nutrition Facts

Calorie information (Per 100g ) . .
Nutritional components Amount in grams Amount in % DV
Protein 2.9 g
Total Fat 0.4 g 0%
Saturated fat 0.1 g 0%
Calcium 9%
Iron 15%
Total Carbohydrates 3.6 g 1%
Sugars 0%
Potassium 558 mg 15%

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