Leafy greens may seem boring and are often overlooked due to our bad eating habits, which generally don’t prioritize these nutritious options daily, especially with the prevalence of easily available packaged and processed foods today.
Leafy greens such as kale, watercress, spinach and beet greens are popular choice in morning plant-based salads by health-conscious individuals for their antioxidant properties, which help slow aging.
What is Raw Vegan Diet ?
Studies indicate that vegan diets are abundant in fiber, antioxidants, and beneficial plant compounds. However, cooking plant foods can lead to the loss of some nutrients, which is where raw vegan diets come into play.
Thus a Raw Vegan Diet includes uncooked plant-based foods like fruits, vegetables, legume sprouts, leafy greens, whole grain sprouts, nuts, and seeds, instead of processed and cooked foods. This is because adding processed foods to a raw vegan diet may reduce the health benefits of plant-based nutrients.
Usefull: 7 Leafy Greens That Help Fight Inflammation in Plant-based diet
When raw vegan diet is followed, it can prevent or sometimes reverse chronic diseases, as demonstrated by Dr. Brooke Goldner, M.D., a certified plant-based nutrition expert, who overcame an autoimmune disease at age 16 with whole plant-based foods.
Improve eye health
Leafy greens, such as spinach and beet greens, are now known to be excellent for eye health, surpassing the previous belief that carrots were the best choice. This is due to their high levels of lutein and zeaxanthin, as confirmed by studies. These compounds actively combat oxidative stress and inflammation, both known factors that can harm eye health.
Research supports the notion that adding leafy greens into one’s diet reduces the risk of age-related macular degeneration (AMD) and cataracts, thus establishing them as essential elements in promoting overall eye health.
Increase memory power
As we age, it’s common for our cognitive abilities to decline. However, incorporating leafy greens into our diet can be beneficial for maintaining sharp memory and reasoning skills.
News : UPSIDE Foods Achieves First USDA-Approved Cultured Meat
Leafy greens are packed with nutrients like lutein, folate, β-carotene, nitrate, and phylloquinone. These nutrients are believed to possess neuroprotective properties that support brain health (1 ).
Therefore, regularly consuming leafy greens can contribute to maintaining cognitive function as we grow older.
Heal wound faster
A raw vegan diet rich in leafy greens is good for the immune system because it’s high in vitamin C.
Vitamin C in raw leafy greens is more effective than when boiled (2 ), playing a crucial role in reducing inflammation and keeping tissues healthy, including promoting collagen production for skin, muscles, and other body parts.
Therefore, regularly feeding leafy greens to your body can accelerate wound healing, alleviating worries about injuries.
Eating leafy greens keeps your stomach healthy
Green leafy vegetables like spinach and kale are packed with fiber, making them essential for supporting digestive health and detoxification processes.
Eating enough fiber in a raw vegan diet is really important for staying healthy as research suggests that fiber aids in digestion and assists the body in eliminating toxins effectively.s.
Thus fiber rich green leafy veggies, like spinach and kale are super good for keeping your digestion and body detox in check.
These nutrient-rich foods not only prevent constipation but also help you feel full, which supports weight management and overall well-being.
Lowers cardiovascular disease risk
Leafy greens, such as raw spinach and kale, are superfoods packed with heart-healthy nutrients like nitrates and potassium. They help lower blood pressure, supporting heart health.
According to JAHA, leafy greens are better than other fruits and vegetables for heart health because their soluble fiber helps remove extra cholesterol, keeping LDL levels low and preventing heart disease.
A study in The Journal of Nutrition connects low vitamin K levels to LVH, impacting heart structure and function. Thus, vitamin K in greens like kale, parsley, and spinach helps prevent LVH-related issues.
Researchers found that incorporating approximately 100 grams of leafy greens into the daily diet significantly lowers the risk of CVD by 15.8%. (3 )
Regulates blood sugar level
Leafy greens have a low glycemic index, so they don’t cause quick spikes in blood sugar after eating. They’re also full of fiber and antioxidants, which help improve how the body responds to insulin, keeping blood sugar levels stable.
Adding these greens to your diet can help manage blood sugar, especially if you have diabetes or are at risk of getting it.
Maintains skin and bone health.
Adding spinach, kale, and Swiss chard to a raw vegan diet benefits skin and bones because they contain essential nutrients like vitamin K1, Vitamin C, and beta-carotene. These nutrients help strengthen bones, promote collagen production, and act as antioxidants, which are important for overall bone and skin health.
Beta-carotene from spinach and kale is converted into vitamin A, which repairs skin. Additionally, these greens provide vitamin E for skin moisture and B vitamins for healthy skin, contributing to a glowing appearance and supporting overall health in raw vegans.
Research shows that eating plenty of green vegetables in childhood builds strong bones and maintains bone health in young adulthood. Adding two to three servings of spinach and kale to your daily meals also improves bone health as you age.
Overall, including a variety of leafy greens in a raw vegan diet can contribute to better health and well-being due to their nutrient density, fiber content, antioxidant properties, and potential alkalizing effects.
