Eating green leafy vegetables is an important part of providing the body with vitamins and minerals that are beneficial. They help various systems such as the nervous system, blood system, immune system, and vision function normally and prevent chronic diseases. They are also high in dietary fiber and low in fat, which helps the digestive system and helps in weight control.

Just choosing good food will help your skin look bright, radiant, and lively, and will also make your hair stronger. Better health! UFABET recommend eating food with vegetables, such as salad. Which is an easy-to-eat food and is very beneficial to the body. What vegetables contain vitamins? 

Kale, also known as cauliflower, is a member of the Brassicaceae family, along with kale, cabbage, broccoli, and cauliflower. It is often referre to as the Queen of Greens and is consider a superfood. Due to its high nutritional value and variety compare to other vegetables. It can be eat fresh, in a salad, or blended into vegetable juice. It’s another delicious option.

• Vitamin K – Strengthens bones and helps with blood clotting.
• Calcium – Strengthens bones and teeth.
• Vitamin A – Nourishes eyesight, reduces the risk of retinal disease and cataracts.
• Vitamin C – Strengthens the immune system and repairs the body’s systems.
• Antioxidants – Reduce the risk of chronic diseases, maintain healthy skin.
• Dietary fiber – helps control weight, keeps you full for a long time, and is easy to digest.

Spinach In addition to being high in vitamin A, it is also rich in iron. Which is very important for beautiful skin and hair. It also contains vitamin B, which helps to make hair shiny and strong. Therefore, spinach is indispensable in your diet. It can be eat in many ways, whether it is in a salad, stir-fried, or made into soup. It is another popular menu item.

• Iron – Prevents anemia and helps build red blood cells in the body. 
• Vitamin A – helps nourish eyesight and strengthens the immune system.
• Vitamin C – Prevents gum disease and helps create collagen for healthy skin.
• High protein – helps build muscle and restore energy
• Manganese – Strengthens red blood cells and bones.

When buying green leafy vegetables, choose vegetables that do not have soil or white stains from pesticides and do not have mold spots. Vegetables should be wash to remove dirt and chemical residues by removing wilted leaves or black spots. Spread the vegetable leaves and wash them with clean water by turning on the tap to let the water flow through and rubbing gently with your hands. Or soak the vegetables in water mixed with baking soda, vinegar. Or baking powder for 15 minutes and then rinse with clean water. This will help clean chemical residues better. Then use a clean towel or kitchen tissue to wipe the leaves of the vegetable, then eat it fresh as a salad, make a sandwich, or boil and stir-fry as you like.