Research shows that green vegetables are one of the best sources of nitrates in the daily diet. Nitrates in green vegetables are natural compounds that bring many benefits to the heart, according to the health information website Everyday Health (USA).
Spinach is not only rich in vitamins A, C, K but also a quality source of iron.
In a study published in the European Journal of Epidemiology , Danish scientists analyzed data collected from more than 50,000 people. They found that eating just one cup of nitrate-rich vegetables a day can reduce the risk of heart disease by up to 26%.
Nitrates, when entering the body, have the effect of dilating blood vessels, helping to increase blood circulation. Thanks to that, oxygen and nutrients from the blood will reach the organs in the body more effectively. Some research evidence also shows that people who consume enough nitrate will have stronger motor function in the legs and walk faster than people who consume less nitrate.
To improve heart health, people should prioritize eating the following green leafy vegetables:
Kale
Kale is not only rich in nitrates, but also vitamins A, C, and K. Vitamin A helps maintain healthy vision, immune system, and reproductive system, and helps the heart, lungs, and kidneys function properly.
Vitamin C in kale strengthens immune function and helps tissues maintain and grow. Meanwhile, vitamin K plays an important role in blood clotting, helps strengthen bones and prevents osteoporosis.
Spinach
Spinach is a favorite food of many people because of its delicious taste. In addition to vitamins A, C and K, spinach is also rich in iron and folate.
Getting enough iron can help prevent iron deficiency anemia. Folate, on the other hand, is important because it helps convert the food we eat into energy and helps make red and white blood cells.
Beetroot leaves
When we buy beets, most of us throw away the leaves. But in fact, beet leaves are very nutritious. One cup of beet leaves can provide all the vitamin A and vitamin K needs for the day. Beet leaves can be eaten raw or processed like other green vegetables, according to Everyday Health.
Source: https://thanhnien.vn/3-loai-rau-xanh-nguoi-co-benh-tim-mach-nen-uu-tien-an-185240920133036629.htm
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