Why Green Vegetables Are Nutritional Powerhouses
It is a well-known fact that eating green vegetables daily is important and should be included in a well-balanced diet; however, most people don’t get enough of it. Leafy greens are full of:
- Vitamin A, C, E and K
- Minerals such as iron, calcium, magnesium and potassium
- Phytochemicals, carotenoids and antioxidants
- Fiber
Leafy greens are easily accessible to us from supermarkets, farmers’ markets and are very easy to grow at home, even on a windowsill. Salad greens, for example arugula, pea shoots and lamb’s lettuce, can be eaten all year round and are year-round sources of vitamin A, vitamin C and other nutrients. They’re also not very energy dense, but can be filling, so they can be good for bulking up and building up your plate to help with satiety. In the UK the recommendation for fruit and vegetables is 5 x 80g servings per day to make up for your 5 servings per day. This is based on research showing that this level of intake is associated with better long-term health.
Try to make at least 1 of your 5 servings per day of leafy greens
Green vegetables are full of dietary fiber, phytochemicals, micronutrients and vitamins that promote good health. In particular, phytochemicals found in fresh vegetables confer anti-inflammatory properties. Although most phytochemicals are found in small amounts in vegetable crops, when consumed in sufficient quantities, they can protect living cells against chronic disease. A diet rich in vegetables has been shown to reduce the risk of heart attacks, certain types of cancer and diabetes. The health benefits of vegetables should not be considered as a single compound but as a collection of vegetables with many health benefits. The difference is that each group of vegetables has a unique combination of nutrients, to provide different benefits. Try to eat a rainbow and a variety of foods.
Types of greens
Salad leaves: spinach, green cabbage, chard
Leafy salad greens such as spinach and chard are nutrient-rich and contain vitamin A, C, calcium, beta-carotene, folate and fiber. As they are naturally low in calories and sodium, they are a perfect addition to a balanced diet. Filled with phytonutrients (compounds that help protect the plant), they may help prevent chronic diseases such as cancer and heart disease thanks to their antioxidant properties.
Red and dark green leafy vegetables (cabbage, radishes, beets) are generally higher in antioxidants, vitamin B6 and other nutrients. Antioxidants protect the body by neutralizing the harmful effects of free radicals, preventing them from destabilizing our body’s cells. Spinach and other dark green vegetables contain vitamin A, which is essential for vision and immune system support. Collard greens and spinach also contain calcium, which are excellent vegan sources of calcium for maintaining strong bones.
Brassicas: cabbage, broccoli, kale
Brassicas, also known as a cruciferous vegetable, include Brussels sprouts, cabbage, kale, broccoli, arugula, turnips and radishes. In general, they are rich in vitamin C, vitamin E and carotenoids. Along with this, they also have high folate content, which reduces the chances of neural tube defects during the first trimester of pregnancy. Thanks to these elements, they are excellent sources of antioxidants and excellent sources of fiber, helping to maintain digestive health and reduce blood cholesterol.
The beneficial effects of Brassica vegetables on human health have been associated with certain compounds they contain and their effect in preventing oxidative stress and reducing the risk of cancer; specifically the colon, rectum and thyroid. They are linked to overall gut health – although they can cause a little gas!
Beans: peas, green beans
Peas, lentils and beans are classified as legumes and are excellent sources of iron. Compared to meat, they are better in terms of calories for providing iron. Zinc is another mineral found in beans and peas and is particularly important for skin health, the immune system and fertility. You can also find peas all year round in the frozen section, perfect for using a vegan source of protein and iron, necessary for making new red blood cells and transporting oxygen throughout the body. Green beans not only add a tasty crunch but are also good sources of dietary fiber, folate, vitamins C and K.
Best Tips for Getting Started with Greens
There’s no doubt that we should eat more green vegetables and try new sources, but how do we do that and make them taste good?
- Drink them: add them to smoothies – they don’t have to be tasteless, pair them with foods rich in vitamin C (berries or citrus fruits to add flavor but also to help absorb the iron contained in green vegetables).
- Mix them: use them in pesto, sauces, in soups (pea soup).
- Make them crunchy: Kale chips are super delicious, slightly salty.
- Simmer them: Kale and spinach are great in stews.
- Roast them: Broccoli and cabbage are great roasted in olive oil.
- Other ideas; add leafy vegetables to pasta dishes, frittatas, shakshukas and stews.
Get creative: keep a stash of them in your freezer and make sure they’re fully stocked when you’re ready to toss them into your dishes.