Leafy Green Vegetables Take the Spotlight

Spinach and kale, Swiss chard and collard greens—these leafy greens pack a powerhouse of health-protective nutrients.

Perhaps Popeye was doing his body right when he ate spinach to replenish his superhuman strength. Green leafy vegetables are chock full of phytochemicals, vitamins, and minerals. In fact, many health professionals believe that leafy green vegetables deserve a special focus in the produce world for the volume of nutrients tucked into their low-calorie, low carbohydrate, low-glycemic index package. The U.S. Department of Agriculture recognizes the benefits of dark green vegetables on the basis of color, and recommends incorporating at least three cups (cooked, or 6 cups raw) in your diet every week, based on 2,000 calories per day.

Glorious vitamin-rich greens. The nutritional perks of leafy green vegetables are bountiful. Greens, such as collard and mustard greens and spinach, are rich sources of vitamins A, C, K, and folate— a water-soluble B vitamin that supports cell production, such as for hair, skin and nails, and may protect against cancer and neurological and cardiovascular diseases. Many varieties of vegetables supply 20 to 30 percent of your daily recommendation for calcium in a one-cup cooked serving.


Protective plant compounds. A host of health-promoting phytochemicals, such as betalains, quercetin, and carotenoids, including lutein and zeaxanthin, are found in leafy green vegetables. Consumption of lutein, for example, has been found to protect against the risk of age related macular degeneration, according to a 2012 review published in the British Journal of Nutrition. Quercetin appears to have anti-inflammatory ability, which may help protect against the development of atherosclerosis, a root of heart disease, as reported in a 2013 study in the Journal of the American College of Nutrition. And researchers from Italy found that betalains have remarkable potential to protect against oxidation.

Get your greens. All of these antioxidants and nutrients in leafy green vegetables work together to fend off disease. Consumption of these vegetables is linked to protection against mental decline, and improved heart, bone and eye health. At about 25 calories per one cup serving (uncooked), adding leafy green vegetables to your daily diet is an excellent way to promote optimal long term health.

 

Vegetable	Culinary Tips	Star Nutrients*	Health Benefits
Collard greens	Steam or sauté as a side dish or add to soups	Fiber, vitamins A, C, and K, folate, calcium, and manganese, quercetin,	May protect against heart disease and cancer, maintains healthy bones, supports digestive health
Kale	Steam or sauté as a side dish, add to soups and stir-fries, or use raw in salads	Vitamins A, C, and K, manganese, glucosinolates	May help boost immune function and protect against cancer
Romaine Lettuce	Serve raw in salads, add to sandwiches, or use to wrap fillings	Vitamins A, C, and K	May help boost immune function, supports digestive health
Mustard Greens	Steam or sauté as a side dish, add to soups, or use raw in salads	Vitamins A, C, and K, folate	May help boost immune function and protect against cancer and heart disease
Spinach	Use raw in salads; add to soups, casseroles, pasta dishes, and side dishes.	Fiber, vitamins A, E, and K, folate, riboflavin, calcium, iron, magnesium, and manganese, lutein and zeaxanthin	Maintains healthy bones and eyes
Swiss chard	Use raw in salads or boil, roast or sauté as a side dish	Vitamins A, C, and K, iron, magnesium, potassium, manganese,	May help with blood sugar regulation, supports bone health
Turnip greens	Steam or sauté as a side dish, add to soups and pasta dishes	Fiber, vitamins A, C, and K, folate, calcium, and manganese	Maintains healthy bones, supports digestive health
Watercress	Serve raw in salads or add to sandwiches	Vitamins A, C, and K	May help boost immune function and protect against cancer
*At least 10% of the DV, based ½ cup cooked or 1 cup raw serving; Source: USDA

                                                 

This article was written by McKenzie for the February 2014 issue of Environmental Nutrition.

Get your dose of leafy greens with some of our recipes:

Kale Salad with Fennel, Radish & Toasted Pumpkin Seeds

Wild Rice & Massaged Kale Salad (with Pomegranate Seeds)

Kale & Walnut Pesto

Kale & Banana Smoothie

Spinach and Basil Pesto, Roasted Tomato & Ricotta Pizza

Creamy Mushroom & Spinach Pasta