# Green leafy vegetables are characterized by a variety of nutritional benefits, the most important of which are that they are rich in fiber, vitamins, iron, calcium and potassium. These minerals and vitamins strengthen and protect the bones and teeth. How?
Green leafy vegetables contain:
* High in vitamins C and E, which maintain healthy skin and fight premature aging.
Folic acid reduces the risk of cardiovascular disease and memory loss. It also helps produce mood-improving serotonin.
* Antioxidants that fight diseases, including cancer and heart disease.
Here are some nutritious and beneficial leafy vegetables:
It is best to eat 2 to 3 servings of green leafy vegetables a week, the most important of which are:
1- Spinach: Spinach can be eaten in different ways, raw, boiled or cooked. Each 100 grams contains only 19 calories.
2- Lettuce: Lettuce is one of the basic vegetables available in salad dishes, especially if it is dark in color. And every 100 grams of it contains only 25 calories.
3- Chard: Chard is one of the most nutritious and beneficial green leafy vegetables. Each 100 grams contains only 18 calories.
4- Broccoli: Researchers indicate that broccoli is important in fighting cancer, and studies confirm that eating broccoli 3 times a week reduces the risk of liver cancer. Each 100 grams contains only 33 calories.
5- Cabbage: (Kale) is one of the most nutrient-dense vegetables and antioxidants. Each 100 grams contains only 28 calories.