Leafy green vegetables are the best choice for weight loss because they contain fewer calories and have higher nutritional value. These vegetables not only reduce the fat but also help to maintain your health and boost your immunity. You can read “Why is obesity bad for health?”. Nutrients present in them are good for bone health, heart health, eye health, etc. These nutritionally packed vegetables cast a great healthy impact on the whole body. Nutrients present in them are not only good for your physical health but also improve your cognitive approach. Higher fiber and water content are good for digestion and gut health. Here we will discuss some of the best green leafy vegetables for weight loss.
Best green leafy vegetables for weight loss:
Best green leafy vegetables for burning the fat are mentioned below.
1. Kale:
Kale is a leafy green cruciferous vegetable that is low in calories and carbohydrates but enriched with nutrients like vitamin A, vitamin C, vitamin K, manganese, calcium, iron, and phosphorus. Kale is good for weight management because of its higher fiber and water content. Higher fiber content reduces the appetite, and your belly feels full and satisfied. It prevents you from overeating and also prevents you from constipation. Low calories help your body to lose fat by utilizing the stored fat in the body. Kale can be used in salads, smoothies, and soups. Kale is easily available in China, the USA, Spain, Italy, Portugal, Germany, etc.
Note: Kale a green leafy vegetable is good for weight loss, but the recommended intake quantity is not available, so eat it carefully under the instructions of some nutritionist.
2. Broccoli:
Broccoli is also a cruciferous green leafy vegetable that is full of fiber, nutrients, and minerals like vitamin C, vitamin K, manganese, and potassium. Broccoli also has components named sulforaphane and indole-3-carbinol, which are good for estrogen regulation. Such regulation helps in weight loss. Higher fiber content helps in weight loss by increasing the metabolism and breaking down the body’s fat. The dissolvable fiber present in broccoli controls the feeling of hunger of the person by regulating blood sugar levels and gives you the feeling of a filled stomach, which helps to avoid overeating. It can be used in pasta, salads, and soups. You can read best soups for belly fat loss. Broccoli is harvested in China, Mexico, Italy, the USA, Turkey, Pakistan, etc.
3. Spinach:
Spinach is a flowering plant called a Persian vegetable due to its origins in ancient Persia. Spinach contains high nutrients and minerals along with a high water content. Healthy ingredients present in spinach are vitamin A, vitamin C, and iron. It also contains thylakoids, which stimulate the metabolism and reduce the craving by slowing down the process of digestion. Lower calories and higher fiber also help your body to break stored fat. After eating spinach, your teeth feel weird, but don’t worry; it’s not harmful. Spinach contains oxalic acid, which creates crystals in your mouth that stick to your teeth. Crystals (calcium oxalate) are not water soluble, so you feel weird. It can be used in salads, juices, rice dishes, pastas, smoothies, and soups. The main producers of spinach are China, the USA, Japan, Turkey, Iran, Italy, France, etc.
Note: Don’t eat creamed spinach, as the cream is full of fat and calories, which is not recommendable for weight loss.
4. Cabbage:
The scientific name of cabbage is Brassica oleracea var. capitata. Cabbage is a leafy vegetable that belongs to the cruciferous family with different colors such as red, purple, green, etc. Cabbage is full of fiber, nutrients, and water. Micronutrients present in it are vitamin K, vitamin B6, vitamin C, iron, calcium, magnesium, and potassium. Low calories help to lose fat, while high fiber and water content are good for gut health and keep your body hydrated. Dietary fiber helps to remove toxins from the body and protect you from inflammation. The low glycemic index of cabbage makes it a perfect food for cardiovascular health. You can read 8 best cardiovascular exercises for healthy heart. It also contains antioxidants, which are good for heart health and also have anti-inflammatory properties. Sulforaphane (a phytochemical) with a bitter taste in cabbage fights cancers such as melanoma, prostate, pancreatic, etc.
Note: A long-term cabbage diet is not recommended because it leads to nutrient deficiency, but for the short term, cabbage is a good diet for quick fat removal. Cabbage soup is the best diet for short-term fat removal. Best soups for belly fat loss. Cabbage also contains goitrogens, which can affect your thyroid functions in some cases. So if you have iodine deficiency or some thyroid issues, then eat less raw cabbage. You can also eat cooked cabbage because cooked cabbage has fewer goitrogens.
Conclusion:
Not all the leafy greens are good for health, but most of them are counted as a healthy diet, out of which 4 are discussed in detail. These leafy greens not only help to remove the fat but also have other health-related benefits, such as fighting against different types of cancers, being anti-inflammatory in nature, protecting from cardiovascular problems, etc.
