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The daily quantum of greens recommended for the diet?
Posted on: 18/Dec/2017 6:05:46 PM
All of us are very aware that greens are full of minerals and nutrients. However, it is not just enough if we buy, cook, and eat them - the main point is we have to ensure that the entire mineral and the nutrient part of the greens really get to the body system and get absorbed. How to go about this?
- By including greens in the daily diet, complaint like anaemia can be prevented and a good body health is obtained.
- Greens are rich in lime, beta-carotene, and Vitamin C.
- A statistic from India establishes that every year, that around 30000 young children below 5 years of age tend to lose their eyesight. As the ingredient carotene in greens gets transformed to Vitamin A, greens are providing the required Vitamin A, preventing this possibility of losing eyesight.
- Greens also contain Vitamins B Complex.
Recommended daily quantum of greens in the diet
- As seen above, it is better for the humans to include greens in their daily diets. The ideal recommended quantum of greens to be taken daily:
- For women – 100 grams, for men – 40 grams
- School-going children (age group 4-6) – 50 grams
- Males and female children in the age group above 10 years – 50 grams each
- While feeding greens to very young children – cook well, mash them, remove the thick fibrous parts and then only feed them.
- Greens are likely to be contaminated with bacterias, germs, small insects, pollutants or toxic substances, So, please wash the greens thoroughly before use. Otherwise, taking greens may lead to complaints like diarrhoea.
- In order to derive the full benefits of the nutrients/minerals in the greens, avoid overcooking them. By overcooking, the important nutrient beta-carotene may get decomposed. As above, carotene is a very important source of Vitamin A – good eyesight
- Do not throw away the water used for cooking it. While cooking greens, keep the cooking vessel covered with a lid.
- Do not dry the greens exposing to the full sun – this may remove the beta-carotene.
- Do not fry greens.
- Ensure to include greens, especially in your summer diet, as it offers a cooling effect.
