This week, I’ll be continuing a series on the health benefits of certain liquids and foods that I have on a daily basis or often.
The fifth of the series, we will now move on to foods. This group of foods are my favorite non-meat proteins- Greens. They are used year-round, especially during the summer, as that is when they are at their freshest, and they are so versatile.
The Health Benefits of Greens
Greens are a type of leafy vegetable that include kale, spinach, lettuce, arugula, and many others. They are rich in vitamins, minerals, antioxidants, and fiber, and can provide many health benefits for your body and mind. We will explore some of the reasons why you should eat more greens and how to incorporate them into your diet.
One of the main benefits of eating greens is that they can help lower your blood pressure and cholesterol levels. Greens contain nitrates, which are converted into nitric oxide in your body. Nitric oxide is a molecule that relaxes and widens your blood vessels, allowing more blood to flow through them. This can reduce the pressure and strain on your heart and lower your risk of cardiovascular diseases such as heart attack and stroke. Greens also contain potassium, magnesium, and calcium, which are minerals that help regulate your blood pressure and balance your electrolytes.
Another benefit of eating greens is that they can boost your immune system and fight inflammation. Greens are packed with vitamin C, vitamin A, vitamin K, and folate, which are essential for your immune system to function properly and protect you from infections and diseases. Greens also have anti-inflammatory properties, thanks to their phytochemicals such as flavonoids, carotenoids, and glucosinolates. These compounds can modulate your immune response and reduce the production of pro-inflammatory cytokines, which are molecules that cause inflammation in your body. Inflammation is linked to many chronic conditions such as diabetes, arthritis, cancer, and Alzheimer’s disease.
A third benefit of eating greens is that they can support your brain health and cognitive function. Greens are a good source of lutein and zeaxanthin, which are carotenoids that accumulate in your retina and brain. These pigments can protect your eyes from oxidative stress and blue light damage, as well as improve your visual acuity and contrast sensitivity. Moreover, lutein and zeaxanthin can enhance your memory, learning, attention, and processing speed by increasing the neural efficiency and plasticity of your brain. Greens also contain vitamin E, which is an antioxidant that can prevent or delay the cognitive decline associated with aging.
How to eat more greens
Now that you know some of the benefits of eating greens, you might be wondering how to add more of them to your diet. Here are some tips and ideas:
| * Start your day with a green smoothie. Blend some spinach or kale with fruits, nuts, seeds, yogurt, milk, or water for a refreshing and nutritious drink. |
| * Add greens to your salads. You can use any type of greens as a base for your salad or mix them with other vegetables, fruits, cheese, nuts, seeds, or protein sources. Dress your salad with olive oil, lemon juice, vinegar, or yogurt for extra flavor. This is my favorite summertime meal- adding in proteins such as beef, chicken, or shrimp (or other favorites) makes it all the better. |
| * Incorporate greens into your soups, stews, curries, or casseroles. You can chop or puree greens and add them to your favorite recipes for a boost of color and nutrients. This is my favorite cold weather use of greens. |
| * Make green wraps or sandwiches. You can use lettuce leaves or collard greens as a wrap for your fillings or add greens to your bread or tortilla sandwiches. I enjoy tacos/fish tacos in lettuce wraps- a healthier version without the bread. |
| * Snack on green chips or crackers. You can make your own by baking or dehydrating kale or spinach leaves with some oil and salt or buy ready-made ones from the store. |
| * Enjoy green desserts. You can make green ice cream by blending frozen bananas with spinach or kale or bake green muffins or cookies by adding pureed greens to your batter. This one, I’ll have to try, as I am always looking for different flavors of homemade ice cream to try. |
Eating greens is one of the best ways to improve your health and well-being. Try to eat at least one serving of greens per day and experiment with different types and recipes. You will soon notice the difference in how you feel and look!
See you next week!