Leafy Greens?

Whenever we hear about vegetarians, dark leafy greens is something that always comes up. So now I'm wondering, what are these dark leafy greens anyways? And what good is it? 

Okay so when I hear greens, the most I can think of is spinach, broccoli and some types of lettuce. Thats all there is right? WRONG. According to youngwomenshealth.org, I was able to find out about a whole list of greens that we can incorporate into our daily lives. 

Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw or steamed, sautéed or added to a casserole.

Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!

Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.

Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.

Romaine Lettuce is a nutrient rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps.

Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed.

Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium and iron. It is best stir-fried or eaten raw in salads.

Dark leafy greens are vegetables that are a good source of vitamins and minerals such as vitamins A, C, K, D, E, folate, iron, and calcium. Many researchers found that these leafy greens may help in the prevention of certain cancers such as skin cancer, prevention of age-related cognitive declines, prevention of cataracts, boost eye health and help in the promotion of heart health. 

Dark green vegetables are also high in fat-soluble vitamins. Some of these vitamins require a little bit of dietary fat in order for the body to absorb them. Therefore it is important to realize that when you eat these vegetable make sure to add about a teaspoon of dietary fat like butter, olive oil, cheese or salad dressing to make sure that your body can absorb all the vitamins that your eating.  

When talking about nutrition, dark leafy greens are the most nutrient-dense food. Leafy greens also provide a number of phytonutrients including beta-carotene, lutein, and zeaxanthin and also contain small amounts of fatty acids. 

So why should You eat these greens? 5 Important Reasons:

1.   Anti-Aging – Many nutrients are found to help slow the aging process or prevent age-related illnesses. One critical anti aging aspect is vitamin E, which one study by the National Institute of Aging found vitamin E to decrease the overall cause of mortality by twenty-seven percent.

2.  Cancer Prevention - Dark leafy vegetables are one of the best cancer-preventing foods because they are high in antioxidants. Also, the high fiber content helps the body to eliminate toxins and possible carcinogens. Eating these greens anywhere from three times a week to once a day has proven to reduce the risk of many types of cancers.

3.  Skin Care- Vitamin A, prominent in these leafy vegetables, minimizes the production of sebum, which reduces acne. It also helps flush out toxins and strengthens the protective tissue. Vitamin E found in these greens also helps to protect cells from free radical damage.

4.  Heart Health – Eating these dark leafy greens can help reduce the risk of coronary heart disease. These greens contain folate, which helps reduce the amount of homocyteine in the body (an amino acid linked to heart disease and stroke). The antioxidants found in these greens also help to prevent free radicals from lining the artery walls, and the fiber helps to remove plaque buildup.

5.  Pregnancy health – It’s important to eat these greens for the health of the mother and because the folate is crucial in the growing process of the fetus as it helps with development of the nervous system and DNA functioning. Also, the nutrients supplied along with the omega-3 fatty acid content, make these greens essential and easy for the body to absorb.

The number of health benefits these dark leafy greens provide is crucial to all of our health. So let's all make a change and GO GREEN!