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Six green vegetables and what they do for your body

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You hear it over and over again. In fact, maybe it's because you're still a child.

"Eat your vegetables!"

If you're with us, you know we say the same thing. Especially those green leafy vegetables, may be the best healthy thing in your diet.

They provide fiber, iron and many vitamins for health. They strengthen the bones, brain, heart and immune system. They can prevent cancer, heart attacks, obesity and osteoporosis.

Just pick a green vegetable and start?

Well, not exactly.

There may be more green, leafy choices than you know, each with its own advantages, as a healthy part of your diet, as well as its own unique flavor and texture.

Here are six introductory books on the nutritional value, benefits and fun of green leafy vegetables...

Top 6 pick of the best green

Sesame seeds. This fragile-looking green is healthier and more nutritious than carrots, tomatoes and even sweet potatoes.

Although it may not be, sesame is a green cruciferous vegetable, including broccoli. Compounds known as sulforaphane in this group of vegetables are known to inhibit the growth of cancer.

Sesame contains a large amount of lutein and zeaxanthin, the only member of the antioxidant family known as carotenoids, which accumulate in the retina of the eye. Both types of carotene are known to prevent macular degeneration, which causes more blindness than cataracts and glaucoma combined.

The spicy taste of sesame makes it an excellent complement to green salad.

Chad. Frankly speaking, this is one of the green vegetables I seldom neglect, but it is no longer. In fact, it is known as Swiss beet because of its country of origin. The green leaves are similar to spinach or kale, and the long stems can be cooked like asparagus.

Beet stalks can be red, green or yellow. In your grocery store, you may see a bunch of combinations of colors sold as "rainbow beets".

Chad belongs to the same family as beet. It provides 636% of our daily vitamin K requirement. Most people don't talk about this vitamin, but it's absolutely vital to health. It not only helps clot, but also helps you avoid heart disease by activating proteins that help prevent calcium deposition in the arteries.

Kale. This crisp, leafy green has become the darling of health gurus in recent years, and for good reason.

Kale is in the sugar beet of the vitamin department. It provides 206% DV (daily value) of vitamin A, 684% of vitamin K and 26% of manganese, another neglected mineral, along with glucosamine, which is a therapeutic drug for osteoarthritis inflammation.

Leaf mustard. Yes, these are actually leaves of mustard plants. They have a sharp, pungent taste. Crunch, nutritious and healthy, such as kale, chlorophyll content is very high, the role of natural plant pigments is far more than plant green.

Chlorophyll stimulates the production of detoxifying enzymes in the liver. It is also a natural wound healer. Since the 1940s, a medical form of chlorophyll has been used in ointments to treat skin ulcers and bedsores.

Chinese cabbage. Bok choy, also known as Chinese cabbage, is used for soup and stir-fried vegetables. It has crisp white stems and delicate green leaves. Bok choy is also a cruciferous vegetable with many of the same benefits as broccoli and Brussels bean sprouts, including natural health compounds that reduce cancer risk.

Spinach. Without spinach, there is no list of dark green leafy vegetables. You may think you know it well, but do you know, for example, that it can prevent blindness?

That's right. Spinach is rich in two specific carotenoids, zeaxanthin and lutein, which can prevent macular degeneration, which is the main cause of visual loss in people over 50 years old.

Spinach is also one of the most abundant sources of quercetin in healthy diet. Quercetin is an antioxidant that inhibits the production of inflammatory cytokine proteins.

Although winter is not really the "salad season", you can enjoy mixed green vegetable salad, a rich stew or a bowl of soup, and a complete dinner.

Come on for your baby's health.

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