For many, the advice to "eat your greens" echoes from childhood, a constant reminder of the importance of vegetables in a healthy diet. Yet, a significant portion of the population falls short of the recommended daily intake of fruits and vegetables, missing out on essential nutrients. This article explores the benefits of incorporating more green foods into your diet, from leafy vegetables to fruits and even powdered supplements.
The Power of Green: Why "Eat Your Greens" is More Than Just Advice
The color green in foods signifies a wealth of vitamins and health-promoting phytochemicals, according to Christine M. Palumbo, RDN. Green vegetables, particularly leafy greens, are packed with vitamin C, folate, calcium, iron, and other nutrients, though the specific amounts vary depending on the type of green. Even if you're not a fan of dark-green produce, you can still reap tons of health benefits from a variety of green veggies, fruits, and other foods you should be eating - but probably aren’t.
Leafy Green Vegetables: A Foundation for Health
Leafy green vegetables such as kale and spinach are high in vitamins, minerals, and fiber. Eating a diet rich in leafy greens can offer numerous health benefits, such as reducing your risk of obesity, heart disease, high blood pressure, and mental decline. Adding a variety of greens to your diet may help boost brain health and lower your risk of some diseases.
Here are some of the healthiest leafy green vegetables to include in your diet:
- Kale: Kale has an impressive nutrient profile. One cup (21 grams (g)) of raw kale packs 68% of the Daily Value (DV) for vitamin K, 6% of the DV for vitamin A, and 22% of the DV for vitamin C. It also contains antioxidants like lutein and beta-carotene, which may reduce the risk of diseases caused by oxidative stress. Kale can be eaten raw, cooked, or blended in a smoothie.
- Microgreens: Microgreens are nutrient-dense, immature greens produced from the seeds of vegetables and herbs. Microgreens are rich in micronutrients like vitamins C, E, and K. They’re also packed with biological phytochemicals that could play a big role in improving general health and preventing diseases.
- Collard Greens: Collard greens are a good source of calcium, vitamin A, vitamin B9 (folate), and vitamin C. They’re also one of the best sources of vitamin K when it comes to leafy greens. Vitamin K is known for its role in blood clotting and improving bone health.
- Spinach: Spinach is a popular leafy green vegetable and can easily be incorporated into a variety of dishes, including soups, sauces, smoothies, and salads. It’s also packed with folate, which plays a key role in red blood cell production. It may also help prevent neural tube defects in pregnancy, such as spina bifida.
- Cabbage: Cabbage is formed of clusters of thick leaves that come in green, white, and purple colors. Vegetables in this plant family contain glucosinolates, which give them a bitter flavor. Another benefit of cabbage is that it can be fermented and turned into sauerkraut. This food provides numerous health benefits, such as reducing inflammation, improving your digestion, and supporting your immune system.
- Beet Greens: Beet greens are edible and rich in nutrients. Beet greens can be added raw to salads and soups, or sauteed and eaten as a side dish.
- Watercress: Watercress has a bitter and slightly spicy flavor, making it a great addition to neutrally flavored foods.
- Romaine Lettuce: Romaine lettuce is a good source of vitamins A and K. What’s more, a 2021 study in 16 healthy young males found that adding lettuce or watercress to a meal significantly lowered blood sugar and insulin levels following the meal.
- Swiss Chard: Swiss chard has an earthy taste and is rich in minerals and vitamins, such as magnesium and vitamins A, C, and K. Swiss chard also contains a flavonoid called syringic acid, which may be beneficial for lowering blood sugar levels.
- Arugula: Arugula is packed with nutrients and is a great source of dietary nitrates, which turn into nitric oxide in your body.
- Endive: Endive is curly and crisp in texture. It has a nutty and mildly bitter flavor and can be eaten raw or cooked. This antioxidant has been shown to reduce inflammation and inhibit the growth of cancer cells in test-tube studies.
- Bok Choy: Bok choy has thick, dark green leaves that make a great addition to soups and stir-fries.
- Turnip Greens: Turnip greens have a strong and spicy flavor and are often enjoyed cooked rather than raw. These have been shown to decrease your risk of health conditions, such as heart disease and cancer.
Beyond Vegetables: Other Green Foods to Embrace
While leafy greens are nutritional powerhouses, the all-green diet extends beyond them. Here are some other green foods to consider incorporating into your meals:
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- Avocados: Avocados are packed with healthy fats, fiber, and vitamin E. The monounsaturated fats in avocado can help lower your LDL (“bad”) cholesterol and help develop and maintain your cells. Avocados also contain lutein, an antioxidant that protects eye health.
- Kiwi: Kiwi may help you have a better night’s slumber. According to a small previous study, eating kiwi regularly could help people fall asleep, as well as have longer and better-quality sleep.
- Edamame: Edamame is a good source of plant-based protein. Complete proteins contain all nine essential amino acids that the body does not produce on its own, according to Cleveland Clinic. A review published in June 2019 in the Journal of the American Heart Association found that the positive impacts of soy protein, in particular, on heart health - including lowering LDL cholesterol - have been proven consistent over the past two decades.
- Green Tea: Green tea may play a role in weight loss. Drinking green tea regularly for about a month may also have a positive impact on insulin resistance in people with type 2 diabetes, thereby helping stabilize their blood sugar, a past study found.
- Basil: Basil leaves are rich in rosmarinic and caffeic acid, which are phenolic compounds with strong antioxidant properties. Basil also contains eugenol, an essential oil, which has anti-inflammatory properties.
- Seaweed: Seaweed is an excellent source of iron, zinc, and iodine.
- Green Beans: Green beans are loaded with fiber, which can help lower cholesterol and stabilize blood sugar, making them a healthy food choice for people with diabetes.
The Convenience of Powdered Greens: A Supplement, Not a Replacement
For those who struggle to consume enough fruits and vegetables, powdered greens can be a convenient way to boost vitamin and mineral intake. Powdered greens are a variety of different fruits and vegetables that have been freeze-dried and ground down to a very fine powdered form that can be mixed pretty easily into a beverage or food.
Common ingredients include:
- Leafy greens like spinach and kale.
- Seaweed like chlorella and spirulina.
- Vegetables like broccoli, cabbage and beets.
- Grasses like wheatgrass.
- Fruits like blueberries and acai berries.
- Herbs like basil and parsley.
Some potential health benefits of powdered greens include:
- Provides a natural energy boost: Some of the ingredients in powdered greens - think green tea extract - may help give you a boost.
- Improves your gut health and supports your immune system: If the kind of powdered greens you’re using contains probiotics or prebiotics, you may see an improvement in your gut health. Additionally, powdered greens tend to be high in vitamins A and C, which support your immune system.
- Reduces your risk of chronic disease: Powdered greens typically have a variety of different vitamins and minerals, which may help your overall health.
It’s important to note that powdered greens are not a replacement for eating whole fruits and vegetables. They should be considered a bonus to a diet that is already rich in these foods.
Considerations When Choosing Powdered Greens
If you choose to use powdered greens, it’s important to do your research and choose a high-quality product.
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- Third-party testing: Choose a supplement that has been third-party tested to verify if the ingredients are accurate.
- Taste: Many powdered greens are blended with fruits and even beets to give them some natural sweetness.
- Vitamin K content: Many powdered greens are high in vitamin K. If you’re on a blood thinner or on any type of medication that could interact with vitamin K, you want to ask your health care provider before starting it.
- Serving size: Pay attention to the serving size, as most powders are designed to be used only once a day.
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