Do you want to add a nutritional powerhouse to your diet? Then dark leafy green vegetables are for you! Dark leafy greens are calorie for calorie, probably the most concentrated source of nutrition of any food.
They are a rich source of minerals such as iron, calcium, potassium and magnesium; and a great source of vitamins such as A, K, C, E and many of the B’s. They provide a range of phytonutrients such as beta-carotene and lutein which protect our cells from damage and our eyes from age related problems.
Greens are a powerhouse of nutrients, especially Iron, Calcium, Vitamin A and Vitamin K!
oh-K!!
Absolutely jam-packed in this nutrient, dark leafy greens provide 9 times the recommended amount of vitamin K in a single cup! It doesn’t get easier than that to ramp up this important nutrient. Many of us do not get enough Vitamin K in our diet.
Vitamin K is important for regulating blood clotting, protecting bones from osteoporosis, helping to prevent and possibly even reduce atherosclerosis by decreasing calcium in arterial plaques. It helps regulate blood sugar, inflammation, and may even help protect us from inflammatory diseases like arthritis.
Vitamin K is a fat-soluble vitamin. To absorb it properly, make sure to put dressing on your salad, or drizzle some healthy oil (coconut, olive, avocado or flax) over your cooked greens.
Vitamin A
Greens are a great source of Vitamin A. Vitamin A helps our vision, especially night vision. It is also an immune-system-super-hero, great at tackling viruses such as the common cold. It helps in wound healing and the prevention of acne, as well as being important for growth and building bones. Like Vitamin K, it is also fat soluble so your greens need a drizzle of dressing to get the most Vitamin A (now I see!)
Iron
Dark leafy greens are packed with Iron. Iron helps regulate growth in the body and is essential for the transport of oxygen to our tissues. Oxygen is used to build energy. Thus, iron is essential for energy production (which is why people with low iron often have low energy).
But the iron in plant foods isn’t easily absorbed by our digestive systems. It needs the help of Vitamin C. Vitamin C changes the chemical structure of iron making it more easily absorbed.
Keep this in mind when you’re making a spinach salad or sautéed greens. Serve your salad with berries or orange slices (a fantastic combo with dark leafy greens!), or squeeze some fresh lemon over the greens and now your spinach salad is much more than just a tasty source of fiber!
Calcium
Leafy greens are a power house of calcium. Calcium is best known for its’ job in building bones, but it is also super important in muscle function, hormone signalling and the transmission of messages from our nerve cells.
Not everybody does well with dairy foods, which are calcium superheros, and so additional sources become really important. And this is where dark leafy greens take the stage! Toss them into your morning shake or sauté them up for dinner and you get a good chunk of your daily calcium requirement in one go.
But there’s a trick to getting the calcium out of your greens – you have to cook ’em first!
Leafy greens are high in oxalic acid, a natural substance that binds minerals including calcium, iron and zinc. Cooking the greens will break this bond, freeing the minerals for absorption. This is tricky in a morning smoothie though, because let’s face it, who wants a hot green shake for breakfast?!
What I do to get around this, is fill my blender with greens, pour a little boiling water over them as they’re blending, and then chill it down by adding frozen berries and banana. This makes it cold and creamy, as well as the fact that the vitamin C from the berries helps with iron absorption. Winning! For a full recipe, check out the green smoothie that even your kids will love!
Tricks of the Trade…
Clearly, leafy greens are a medicinal powerhouse but there are a few roadblocks (but nothing you can’t get around!) Remember these tricks to get the most nutrients out of your greens and enjoy the amazing health benefits.
- To absorb the iron, add ingredients rich in Vitamin C.
- Add healthy fats to absorb the Vitamins A and K.
- Cook the greens to get the most minerals out of them. Even hot water will do it!
- Leafy greens are part of the dirty dozen produce list. To avoid excess chemicals in your diet make sure to wash them well, or if you can, purchase them organic.
Easy ways to get dark leafy greens into your diet
- Add a handful to your smoothie in the morning.
- Add them to soups, stews, and pasta sauces.
- Make homemade pesto packed with extra greens.
- Put them in your sandwich and salads instead of iceberg lettuce.
- Or why not try what’s hot in the snack department these days: kale chips! Below is a simple recipe for kale chips to get you started.
If you have questions or need more information, please call the clinic and speak with Dr. Reid.
Kale Chips Recipe
Preheat oven to 350 degrees F. Line a cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with sea salt and/or any other herbs or spices you like. Bake until the edges brown but are not burnt, 10 to 15 minutes. Enjoy your nutritious snack!
