Green leafy vegetables: "super guard" in anti-inflammatory diet

Want to fight chronic inflammation through diet? Green leafy vegetables are an indispensable natural "medicine box"! American nutrition expert Liz Streeter emphasized in "Anti-inflammatory Foods" that these vegetables are not only rich in anti-inflammatory ingredients, but also provide health support for people with different dietary needs. How to consume green leafy vegetables scientifically? The following key points need to be mastered.

1. Green leafy vegetables: "golden combination" of nutrition and anti-inflammatory Core nutrition:

• Vitamin C: the main antioxidant, helps repair cell damage.
• Lutein: anti-inflammatory eye protection, reduce the risk of heart disease.
• Vitamin K: supports coagulation function (those taking anticoagulant drugs should be cautious).
• Representative types: spinach, kale, green cabbage, arugula, beet leaves, mustard, lettuce, etc. The brighter the dark green leaves, the higher the nutritional value.

2. Selection and cooking: the key to locking in nutrients

1) Selection principles: complete leaves, dark green color, and no wilting.

2) Cooking skills

• Light steaming or quick stir-frying: avoid high temperatures that destroy vitamin C.
• Pair with healthy oils: such as olive oil or avocado to promote the absorption of fat-soluble nutrients (such as lutein).

3. Creative ways to eat: easily increase intake

• Smoothies: Mix frozen fruits, yogurt and green leafy vegetables, refreshing and nutritious.
• Alternative staple food: Use green cabbage instead of tortillas to make low-calorie burritos.
• Versatile dishes: chop and add to soups, stir-fried dishes or omelets to increase dietary fiber intake.

4. Applicable people and precautions

Recommended people:

• Hypertensive patients (low sodium and high potassium, to assist in blood pressure control).
• Vegetarians, ketogenic or diabetic patients (low sugar, high fiber).

Those who need to be cautious:

• Kidney stone patients: Spinach and beets contain oxalate, which may promote stone formation.
• Inflammatory bowel disease (IBD) patients: eating raw food may aggravate symptoms.
• People taking anticoagulants: high vitamin K content may affect the efficacy of the drug, so you need to consult a doctor.

5. Scientific data reference

Take 100 grams of kale as an example:

• It has only 18 calories, 2 grams of fiber, and 0.2 grams of natural sugar. It is a typical low-sugar and high-fiber food.
• It contains 174 mg of potassium and 26 mg of sodium, which helps maintain electrolyte balance.

Green leafy vegetables are an important cornerstone of an anti-inflammatory diet, but the intake method needs to be adjusted according to the individual's health status. It is recommended to make a healthy diet both effective and sustainable through diversified cooking and matching.