Guide to Leafy Greens
There is just something refreshing and energetic about the color green. Kale, romaine lettuce, spinach, arugula, various herbs….so many greens to choose from! And with so many available options in the grocery store, it’s no wonder that many opt for a prepackaged lettuce mix or grab traditional iceberg lettuce. But there is no better choice, when it comes to healthy eating, than to start incorporating a variety of greens into your diet!
Did you know that green vegetables actually contain a decent amount of usable calcium? (1) Many green vegetables have calcium-absorption rates of over 50 % which is higher than milk at 32%! This means that calcium is absorbed more readily into your body when eating greens as opposed to getting calcium from dairy sources.
Dark, leafy greens also have the highest nutrient-density content meaning they are high in phytochemicals (active compounds found in plants that provide benefits of disease protection or treatment), antioxidant activity (helping decrease levels of toxicity in the body), and total vitamin and mineral content. In comparison, full fat-dairy, red meat, refined grains, refined oils and refined sweets are at the bottom.
Greens are high in lutein which prevents age-related blindness and macular degeneration. Studies show that eating greens at least 5 times per week drops the risk of these by 86%! Eating leafy greens promotes cardiovascular health and minerals such as calcium, magnesium and potassium help to regulate blood pressure (1).
There are a myriad of unique, leafy greens to consume: collard greens, mustard greens, dandelion greens, watercress, romaine, iceberg, spinach, kale, arugula and the list goes on. A few staples to stock the fridge might be kale, romaine lettuce, spinach or arugula.
Kale:
Comes in quite a few varieties that need a good taste test to determine which is preferred. Kale is considered a cruciferous vegetable (along with cabbage, collards, cauliflower, bok choy, watercress). Per 100 calories, kale contains 257 mg of calcium. Good source of: iron, magnesium, potassium, folate, riboflavin, vitamins A, C, K, E, & B6. Nutrient Density score: 1000 points (out of 1000!). Generally eaten raw, steamed, or baked.
Spinach:
One cup of cooked spinach contains 5.4 grams of protein. Interestingly, greens have the most protein per calorie when compared to other foods typically thought to be high protein such as brown rice, meat, lentils, tofu, yogurt (1). Good source of: iron, magnesium, potassium, folate, riboflavin, vitamins A, C, K, E, & B6. Nutrient Density score: 707 points. Generally eaten raw or cooked.
*One thing to note, however, is that plants do not provide complete proteins such as animal products do. So eating one type and assuming you are getting all the nutrients that you need from a single source is incorrect. Plant proteins need to be paired with one another in a dish, meal, or close to one another in time of consumption in order to obtain all the necessary amino acids. (ie vegetables paired with grains, nuts or seeds).
Arugula:
Arugula offers a bit of a spicy flavor and some varieties are even extra spicy. It is also considered a cruciferous vegetable, high in beta-carotene which is easily converted to retinol in the body, which is the active form of vitamin A. This helps slow down the aging process. Good source of: Vitamin E, calcium, magnesium, potassium. Nutrient Density score: 604 points. Generally eaten raw.
Romaine lettuce:
Romaine can be found in red, green, some soft, curly varieties or long, firm versions. Per 100 calories, Romaine contains 194 mg of calcium. Good source of: magnesium, potassium, folate, vitamins C & K. Nutrient Density Index score: 510 points (3). Generally eaten raw. Most commonly purchased for salads.
And one last thought: Remember to eat not just for flavor and texture, but also for nutrition.
What’s Next?
For recipe ideas using these greens & more, head to our Aspen Wellness Resources or visit the Aspen Wellness Pinterest boards.
References:
Fuhrman, Joel. Eat to live: the amazing nutrient-Rich program for fast and sustained weight loss. Little, Brown and Co., 2012.
Brannon, C. A. (n.d.). Functional Foods, Part 1: Legumes, Grains, Fruits, & Vegetables. OnCourse Learning Corp.
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