As a group, dark leafy greens are a rich source of essential minerals, vitamins, and disease-fighting phytonutrients, and are one of the primary foods to add to your daily diet that categorically improve health. With all these impressive characteristics, it is impossible to ignore the need to fill your diet with dark leafy greens. Potential ways to incorporate dark leafy greens into your diet are endless. An easy addition to meals, dark leafy greens can be eaten as a side, as part of a main dish, or even as part of a juice; with a quick cook time, they’re convenient, too!
Increase your daily green consumption. Aim to incorporate two to three servings of dark leafy greens into your diet. Start by measuring about three cups of leafy greens each day or use your own hands as a way to measure your leafy green consumption. Tightly close your hands into fists and bring them together. The size of your two fists together is approximately the amount of greens you need to eat each day.
Be creative. Salads are not the only way to add greens to your life. Try adding a handful of greens to a fruit smoothie, an omelet, a soup, or a stir-fry. With a barely there change in taste, you are adding a whole lot of health.
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Nutrition
Vitamins
Of the four primary vitamins (K, C, E, and B) the star in leafy greens is arguably vitamin K. Vitamin K regulates blood clotting, protects the bones from osteoporosis, regulates inflammation, and prevents diabetes. Luckily, a cup of most cooked greens provides nine times the minimum recommended intake of vitamin K.
Minerals
Calcium, potassium, and magnesium”dominant minerals in dark leafy greens”are used by nearly every organ in the body.
Nutrients
Dark leafy greens contain fiber (a great digestive aid) and small amounts of omega-3 fatty acids, crucial players in optimal brain function.
Phytonutrients
The phytonutrients in dark leafy greens”beta-carotene, lutein, and zeaxanthin”protect our cells from damage and our eyes from age-related problems. The power of all these minerals, vitamins, and phytonutrients amounts to protection against chronic diseases like diabetes, cardiovascular disease, and cancer; strengthens cognitive health; and fights inflammation and anything that threatens your immune system.
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Here’s what eating leafy greens can do
1. Boosts immune function
2. High in vitamins known to prevent cancer
3. Improves circulation
4. Purifies the blood
5. Provides steady energy
6. May ease feelings of depression
7. Promotes healthy intestinal flora
8. Improves liver, kidney and gallbladder function
9. Clears congestion, especially in the lungs
10. Helps reduce inflammation
