Health Benefits of Eating Leafy Greens
Leafy greens contain essential compounds necessary for your overall health. They tend to be very high in vitamin K and folate. Vitamin K helps blood clot, and folate is a type of B vitamin important for cell division. These vitamins are both key to our body’s ability to heal itself. Studies have also linked leafy greens to a lower risk of many chronic diseases. Some of the latest research suggests that they may be beneficial for brain function. Eating as little as 1 ⅓ cups of lettuce daily or just more than ½ cup of cooked greens might delay the decline in memory and cognitive skills that can rise with age. Leafy greens are also packed with lutein and zeaxanthin. These are antioxidants that support healthy vision. These nutrients are found in the retina and lens of the eye. They also filter damaging blue light and ultraviolet rays from the sun. This helps prevent macular degeneration and possibly cataracts. Leafy greens such as arugula, bok choy, cabbage, and kale are part of the cruciferous vegetable group. Studies suggest cruciferous vegetables are some of the best sources of glucosinolates, which help protect against cancer. Leafy greens like kale and spinach are also often used by people who are trying to lose weight since they have a high fiber and water content but a very low-calorie count. This means that leafy greens will keep you fuller for longer while also providing you with the energy you need.
Best Leafy Greens To Eat
Here is a list of the best leafy greens to grab the next time you’re in the vegetable aisle. Kale- This leafy green is considered one of the most nutrient-dense vegetables on the planet. Microgreens- They may be little, but they pack a punch with 40 times more nutrients than some other common leafy greens. Collard Greens- This leafy green is one of the best sources of vitamin K, which helps with blood clotting. Spinach- This leafy green is packed with folate, a compound essential for red blood cell production and the prevention of certain defects during pregnancy. Cabbage- While it’s great to eat this leafy green plain, it can also be fermented into sauerkraut, which has great for digestion and a healthy immune system.
Best Ways To Prepare and Pair
How you prepare your leafy greens can make a difference in the amount of nutritional benefit you get. For instance, boiling cruciferous veggies can leach some of their glucosinolates into the water. For other greens, cooking enhances their nutrition quotient. Studies suggest that you will get more iron from plant foods if you pair them with a source of vitamin C.
Leafy Greens Recipes
There are so many different ways to prepare leafy greens, but here are some of the best ways we’ve found to incorporate leafy greens into your diet.
- Blend the leafy greens along with fruit to make a tasty smoothie (try spinach or kale)
- Pack The leafy greens into the blender again to make a pesto sauce for pasta night
- Add them to any salad or rice/quinoa bowl
- Stuff the leafy greens into your wraps or sandwiches
- Use the leafy greens as pizza toppings
- Stir the leafy greens into your soup (kale and spinach work best)
- Bake the leafy greens into chips and season with whatever you like
- Blend the leafy greens with a mix of tomato and/or veggies to hide them from picky eaters
No matter how you choose to prepare or cook your leafy greens, incorporating them into your diet in some way is guaranteed to improve your overall health. Dr. Grimes has got you covered whenever you have a health question you need to be answered or a problem that needs to be treated. Become a member of our wellness platform to adopt healthy changes and improve your quality of life today!