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  Keeping leafy greens in your diet is very important. They contain many vitamins and minerals especially calcium and vitamin B6 and many others with low calorie intake. Research has shown that the very best greens are Kale, beet greens, turnip green, spinach and chicory greens. In large group studies of people ages from 67 to 95 that eating these types of greens added to good heart health. It was found that the amino acid called homocysteine in high levels can clog arteries leading to heart disease. The research found that eating greens which contain folate, B6, and B12 would keep the levels of homocysteine under control.

It was found that the B vitamins in certain greens beet greens, chicory and spinach also contained magnesium, potassium and calcium. You need to eat a variety of greens to get the right amount of vitamins and minerals. Many research studies have shown that cancer is less likely in people that eat greens, fruits and vegetables. The carotenoids which is in most leafy greens help fight against cancer causing agents. Dark leafy vegetables are among the best source carotenoids with the very best being spinach. You should also add carrots to your diet since they are high in carotenoids.

Beet greens and spinach are a rich source of riboflavin a B vitamin that is essential for tissue growth and repair. When cooking leafy greens it is best to cook them fast. You can also eat them raw but most people like to eat them cooked. One of the best ways according to doctors is to just use a micro wave until done. You can buy them frozen but it is better to buy them fresh when in season. Greens are easy to cook just follow some of these examples. Make sure to trim the stems on most greens, since they can be tough and not tasty and hard to cook. Make sure to clean them well. They grow close to the ground and can pick up dirt and little critters.

You can use a large bowl with cold water and swish them around. Then transfer them to a drainer to drain. Some greens like kale and Swiss chard should be cut into pieces to help them cook faster. The best way other then the micro wave is to boil them quickly. Put them in boiling water for about four minutes and they should be tender.

What to be careful with is if you are prevalent to kidney stones. Spinach along with Swiss chard contain large amounts of oxalates acids that the body can't process and is passed through your urine. People who are sensitive to oxalates need to watch how much they consume of these greens and should only eat them in smaller quantities or try other greens.


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