Eat Your Greens: A nutritional a guide and the affects on your health

So we have heard over and over again to eat more leafy greens.

The reason this is common advice is because most people don’t eat enough of them.

The recommendations is 3-4 cups per day of just leafy greens, and according to a UBC study Canadians’ vegetable and fruit consumption is down by 13%.

Leafy greens are the superstars of the vegetable kingdom, they are the most nutrient food of the all the vegetables.

They are packed with nutrients, fibre and are naturally low in fat.

People who consume the daily recommendations of vegetables are generally healthier with less chronic health concerns.

But, not every leafy green is created equal. YES, even poor old iceberg has some serious nutrients and is worth considering.

Arugula: 6 calories/cup

• Vitamins A, C, E, K. folate, calcium, phosphorus, choline, manganese, potassium, fibre

• Improves immune function and is considered a bone builder

Collard Greens: 11 calories/cup

• Vitamins A, B6, C, E, K, folate, choline, manganese, potassium, calcium, fibre

• Helps lower cholesterol, regulates blood sugar, combats osteoporosis, and is an immune booster

Iceberg: 8 calories/cup

• Vitamins A, C, E, K, iron, folate, choline, manganese, phosphorus, calcium and fibre

• Is the lowest in nutrients but can assist with anemia and heart disease

Kale: 34 calories/cup

• Vitamins A, B6, C, K, iron, fibre, niacin, folate, calcium, manganese, magnesium, phosphorus, potassium, riboflavin cooper

• It is the highest in nutrients and aids in blood clotting, healthy vision, and cancer prevention

Mustard Greens: 15 calories/cup

• Vitamin A, B6, C, E , K iron, fibre, calcium, manganese, magnesium potassium, riboflavin, niacin

• Helps prevent arthritis, anemia, and lower LDL cholesterol

Romaine: 10 calories/cup

• Vitamins A, C, K, iron, folate, choline, calcium, manganese, magnesium, phosphorus, potassium, fibre

• Promotes heart health, prevents strokes, , builds healthy vision, skin and mucous membranes

Spinach: 7 calories/cup

• Vitamins A, B6, C, E, K fibre, folate, calcium, riboflavin, manganese, magnesium, phosphorus, potassium

• Improves red blood cell function, bone strength, regulates heart rate & blood pressure, prevents anemia and boosts immunity.

Swiss Chard 7 calories/cup

• Vitamins A, B6, C, E, K iron, fibre, folate, choline, phosphorus, manganese, magnesium, potassium,

• Helps maintain connective tissue, helps regulate heart rate and blood pressure, and blood sugar, prevents anemia, and supports immunity.

So there it is a quick breakdown of some of the more common leafy greens.

I challenge you to add in an extra serving of these guys, remember that

1 serving = 1 cup raw and 1/2 cup cooked.

You can sneak a leafy green into many different things like a smoothie, or I love a bit of lemon dressed arugula on top of a homemade pizza, you can pair it with a roasted potato like in this quick salad, or with a whole grain like couscous salad.

Get creative!

As always I am happy to help, please reach out if you have a health concern you need assistance with or just need tips on how to get more leafy greens into your diet.

Happy eating and cooking!

Sarah

XX