Five Great Reasons to Eat Your Greens

Leafy greens are greatly beneficial to your overall health, but do you know all the benefits of these delicious greens? Leafy greens are packed with naturally occurring vitamins, antioxidants, minerals such as natural-source iron and calcium, fiber, and beneficial phytonutrients. Some of the most nutrient-packed greens include organic arugula, beet greens, kale, spinach and swiss chard.  

Nutritionists agree that there are substantial health benefits from consuming leafy greens. Did you know that research links leafy greens consumption to a reduced risk of heart disease and type 2 diabetes? Additionally, leafy greens may support weight management, healthier skin, and even increase your mental ability!  

Here are five key reasons to get your daily greens: 

1. Good for the Waistline  

Leafy greens are low in calories and rich in natural vitamins and minerals, giving them a kingly place in your diet due to their extremely high nutritional value. Most greens have less than 100 calories per serving, making them a delicious and nutritious way to gain a barrel of nutrients while eating less calories! Greens are best when eaten raw, but certain varieties, such as mustard and collards greens, may taste better cooked. While cooking leafy greens, try swapping high-calorie additives like butter or creamy dressings for a simple squeeze of lemon and a sprinkle of salt. A shake or two of black pepper is often enough to dress up these greens with a bit of spice! 

2. Reduce Heart Disease Risk 

Greens are full of natural vitamins and minerals such as A, B2, B6, C, E, folate, magnesium, and potassium, all of which are critical in maintaining heart health. Greens are a fantastic source of natural vitamin K that protects arteries and promotes proper blood clotting. Studies have found a definite link between higher leafy green intake and a lower risk of heart disease.

3. Get the Glow! 

We associate beta-carotene with carrots and yellow-orange veggies, but did you know this pigment is common in leafy greens? Beta-carotene can give your face a youthful glow and may protect your skin from damaging UV rays. In one study at the University of St. Andrews in Scotland, researchers showed students pairs of photographs. In each pair, one picture was of a person who had consumed 3.3 servings of fruits and vegetables each day, including tasty greens, while the other picture was a person with low fruit/veggie intake. On average, the students judged the vegetable-eater to be more attractive. Just one more reason to reach for that delicious salad!

4. Reduce the Risk of Type 2 Diabetes 

It may be possible to reduce the risk of developing type 2 diabetes. In a new study from the University of Leicester, multiple sources of research examined the link between fruit and vegetable intake and type 2 diabetes. The researchers found that eating at least one and a half servings of leafy greens per day reduced the risk of type 2 diabetes by 14%. Research on leafy greens and type 2 diabetes is ongoing, but your best bet is to get an abundant amount of daily greens for best health. 

5. Increase Mental Capacity  

A 2018 study investigated the relationship between nutrients in leafy green vegetables and cognitive decline. These researchers found that eating at least one serving of leafy greens per day helped to slow the cognitive decline that is common with age. Boosting your brain health as you age may be as easy as eating some extra greens.  

Resources

1. Morris, Martha Clare, et al. “Nutrients and Bioactives in Green Leafy Vegetables and Cognitive Decline: Prospective Study.” Neurology, Lippincott Williams & Wilkins, 16 Jan. 2018.