La fatiga y el cansancio son síntomas comunes de la deficiencia de hierro y esta clase de verduras aportan alta cantidad de hierro, así como calcio, magnesio, potasio y vitaminas.
Las verduras de hoja verde son una excelente fuente de nutrientes que intervienen en el ciclo de krebs, esa cadena de reacciones en las que se convierten los alimentos a ATP (energía).
Haz que tus platos fuertes estén llenos de verduras de hoja verde, como la espinaca, la col (en inglés, kale) lisa o rizada, la acelga y el pok choy, entre otros.
Referencia:
Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men. New England Journal of Medicine 2011 June 23,;364(25):2392-2404. http://www.nejm.org/doi/full/10.1056/NEJMoa1014296
Wang X, Ouyang Y, Liu J, Zhu M, Zhao G, Bao W, et al. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ 2014 Jul 29,;349:g4490. http://www.bmj.com/content/349/bmj.g4490
He FJ, Nowson CA, MacGregor GA. Fruit and vegetable consumption and stroke: meta-analysis of cohort studies. Lancet 2006 Jan 28,;367(9507):320-326. https://www.sciencedirect.com/science/article/pii/S0140673606680690
Muhammad Atif Randhawa, Ammar Ahmad Khan, Muhammad Sameem Javed, Muhammad Wasim Sajid, Chapter 18 – Green Leafy Vegetables: A Health Promoting Source, Editor(s): Ronald Ross Watson, Handbook of Fertility, Academic Press, 2015, Pages 205-220, http://www.sciencedirect.com/science/article/pii/B9780128008720000184
Xi B, Li S, Liu Z, et al. Intake of fruit juice and incidence of type 2 diabetes: a systematic review and meta-analysis. PloS one. 2014;9:e93471.
https://www.ncbi.nlm.nih.gov/pubmed/24682091
K.D.P.P. Gunathilake, K.K.D.S. Ranaweera, Antioxidative properties of 34 green leafy vegetables, Journal of Functional Foods, Volume 26, 2016, Pages 176-186, http://www.sciencedirect.com/science/article/pii/S175646461630202X
Susanne Neugart, Susanne Baldermann, Benard Ngwene, John Wesonga, Monika Schreiner, Indigenous leafy vegetables of Eastern Africa — A source of extraordinary secondary plant metabolites, Food Research International, Volume 100, Part 3, 2017, Pages 411-422, http://www.sciencedirect.com/science/article/pii/S0963996917300789
