When you hear or read about “the perfect diet,” you may notice that green leafy vegetables persistently earn superstar status, and for good reason. Green leafy vegetables are among the most nutrient-dense foods on the planet. It’s no wonder Popeye ate his spinach.
Great Green Options
In addition to high levels of vitamin K, folate and vitamin E, green leafy vegetables are rich in “phytochemicals” or “plant- chemicals.” These are the active constituents of plants that are revered for their added health bonus. Chlorophyll, the phytochemical that gives plants their green hue, has the ability to “hide” other pigmentations such as yellow and red. Think of it like a leaf in fall, as the chlorophyll drains from the leaf, it reveals its vibrant yellow, orange or red pigments. So, if you eat something green, you are getting a dose of mixed carotenoids like lycopene (what makes tomatoes red) and beta-carotene (what makes carrots orange).
When you eat greens, you are eating a rainbow!
>> Lettuces are primarily water and extremely low in calories, which is why they are also a common diet food. Although they are not the most nutritious greens out there, they are still a great and healthy food.
>> Dark, leafy greens are the true powerhouses of the plant world, rich in minerals such as calcium, iron and magnesium and loaded with the vital antioxidants that help our cells combat environmental stressors and toxins. These beauties help support the cardiovascular system, are loaded with fiber and are anti-inflammatory. Some of my favorites are collard greens, kale of any kind, mustard greens, spinach and Swiss chard.
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>> Cabbages are all full of fiber, which is good for our digestion and helps feed our gut bacteria. They are also celebrated for their anticancer benefits, as they contain more glucosinolates (a phytochemical) than any other vegetable. These sulfur-containing phytochemicals both increase the antioxidant load and defense in the body and support detoxification of chemicals and hormones. Cabbages are also rich in vitamins C and B6, biotin, potassium, and folic acid, among others. Other cabbage family members are: broccoli, broccolini, broccoli rabe, Brussels sprouts, cauliflower, radishes and bok choy.
>> Foraged greens are beginning to gain mainstream recognition. Whether foraged in your own garden or found at a farmer’s market, plants like stinging nettle and dandelion greens aren’t just weeds, but nourishing and healing herbs. Often, the whole plant can be used — flower, leaves, and roots — but be careful to make sure you know what you’re picking and eating. Other common wild greens are purslane, watercress and chickweed.
>> Herbs are generally also leafy and green, so I thought they deserved a place here, too. Herbs are aromatic plants and have long been used as digestants, which aid in the digestive process and help relieve digestive discomfort. Adding fresh and dried herbs to your meals is the easiest and healthiest way to increase flavor, variety, and nutrients. If you’re concerned about eating too much salt, sugar and other flavor additives, herbs are your new BFFs.
By Darci Barman
As Featured In: Winter/Spring 2016