We all know that that eating green leafies are good for us. Remember Popeye and what happened when he ate spinach. Yes, he became superhuman, and was able to protect and impress Olive Oyl.

The fact is: Less than 5% of people who eat a “healthy diet” eat enough greens.

Dietary Guidelines for American in January 2005 suggested that the average adult needs to boost their consumption of dark green vegetables by 200 to 300%.

Since we know greens are good for us why don’t we eat more of them? I think that mostly it is due to lack of really knowing the REAL Facts about these green leafies.

So that is what I am going to do is tell you all the benefits from eating lots of greens and how many you actually have to be eating to be enough. First of all let’s clarify which green leafies are really good for us. Basically the darker green they are, the more nutrients are in them. Good examples are: Romaine lettuce, spinach, Swiss chard, kale, collard greens, mustard greens, turnip greens, chicory, watercress, arugula, bok choy and parsley. 


Green Leafies are:

  • Full of vitamins A, K, D, and E which are fat soluble; to absorb these vitamins make sure to add a teaspoon of dietary fat, such as butter, olive or coconut oil, nuts, cheese or salad dressing. This will make sure your body absorbs all of the vitamins in the greens. Vitamin K helps calcium and phosphorus bind onto the bone protein matrix.
  • Rich in vitamins C, folate, iron and calcium. Folate promotes heart health, helps prevent certain birth defects, is necessary for DNA duplication and repair. Damaged cells not repaired can develop into cancer.
  • Rich in phytochemicals such as indoles that help stop cancer before it starts.
  • Full of flavonoids which protect against cancer, heart disease, allergies, ulcers, viral infections and tumors. • They are also great source of fiber.
  • Alkaline forming
  • Contains potassium is an essential mineral that is linked with proper blood pressure regulation and healthy heart function.
  • Contains magnesium which helps regulate the blood sugar.
  • And Glucosinolates, Indol carbinolsm, Beta-carotene, Sulforaphanes, Omega-3 fatty acids, Allylic sulfides, Seleniumm, Salicylates, Polyphenols, Flavonoids, Phytoestrogens, Genistein, Lycopene and Salicylates.

A whole page on each of these could be written but I am sure you get the idea….GREENS ARE GOOD FOR US!!!

One big reason many people do not eat enough dark green leafy vegetables is that they are not sure what to do with them.

Here are a few ideas:

  • Add lettuce and or spinach to sandwiches.
  • Add Romaine lettuce, spinach, Swiss chard, chicory, watercress, arugula, bok choy and parsley to salads.
  • Add greens to soups.
  • Add to stir fry vegetables.
  • Add chopped greens to potatoes or rice.
  • Steam green leafy vegetables.
  • Eat Green Smoothies, this way you can get lots of greens into one serving and as they are raw the greens will be packed with nutrients. This is definitely the tastiest way to eat you greens! See our latest video Diana’s Green Smoothie with a Difference   
Note: Spinach only needs a minute or less of steaming or stir-frying, while tougher greens such as kale and collard usually need 5-15 minutes.

Copyright © Diana Herrington  www.RealFoodforLife.com