Improve your performance by being green
Numerous articles related to nutrition talk about preferring a diet rich in green leafy vegetables. Ironically, the ancient Greeks and Romans were aware of its nutritional power; They grew collard greens and collard greens and the Romans took them with them on their empire building campaigns. This good practice sustained their armies and their populations in general. Modern diets include many processed foods, and you may not have been exposed to these traditional sources of nutrition.
If you are in that unlucky group, then you may be looking at the greenery selection at the grocery store and wondering what to select and why. A brief rundown of the best green leafy vegetable options and their nutritional benefits can make your next trip and your transition to a healthier diet a little easier.
At the top of the list is the almighty kale. A variety of different types of kale leaves are available in some supermarkets, but the most common is classic curly leaf kale. As a general guide, the darker the color, the higher the nutrient density. This goes for kale and most other leafy greens. A one-cup serving of chopped kale provides a whopping 134 percent of the daily recommended amount of vitamin C, 133 percent of vitamin A, and 1,180 percent of vitamin K. That one-cup serving also provides about 2.9 grams of protein, which makes kale a good source of plant-based protein. You can up the nutrient density of that breakfast yogurt smoothie or lunchtime salad mix by adding some chopped kale.
A close cousin of kale is collard greens, a well-established dietary component in the southeastern region of the United States. In addition to offering vitamins and minerals, steamed cabbage has been shown to be an excellent cholesterol-fighting food, outperforming medications designed specifically for that purpose. Cabbages can be mixed with other vegetables, steamed, and served with olive oil and condiments.
Before kale’s rise to the throne of king of leafy greens, spinach was the powerhouse of leafy nutrients. Popeye was right when he drank a can of spinach to build muscle. A 6-ounce serving of cooked spinach provides 6.4 mg of iron, which directly supports muscle development. Spinach leaves also contain a substance in the leaf membranes that is known to suppress appetite. This helps reduce cravings and supports weight loss. Spinach can be added to salads, yogurt smoothies, and served alone as a nutritious side dish.
While we’re on the subject of salad, romaine lettuce is a great choice for the leafy greens of any salad, not just the famous Caesar salad. Romaine lettuce provides more B vitamins in the form of folic acid than even the mighty kale. Folic acid helps improve fertility and sperm count in male humans. This substance is also indicated as a great nutrient to combat depression.
Next in line is chard, which contains more than a dozen different antioxidant and anti-inflammatory agents that have been shown to reduce insulin resistance and improve glucose tolerance. Swiss chard can be a great addition to a weight loss program where a defense against diabetes is needed. Swiss chard can be sautéed and served as a side dish, or added to casseroles and other mixed vegetable dishes. Cabbage is another leafy vegetable with powerful anti-inflammatory powers, while also providing calcium, iron, and other minerals.
Finally, instead of leaving out the fun-looking garnish on the side of your plate, green parsley leaves, you might want to take a second look. Just a sprig of those tiny leaves can provide a day’s supply of vitamin K. Parsley also helps control your appetite, making it another weight loss friendly food. Chopped parsley can be added to any salad, vegetable stew, and as a garnish on top of grilled steaks and fish.
The great news about all of these great nutrient options is that they’re affordable, available in most supermarkets year-round, and even easy to grow in your own garden or in a pot on the patio. Most have long production seasons often spanning several years. Go Green: It’s easy and it will make you stronger.