Just one serving of green leafy vegetables a day dramatically improves your health. Green leafy vegetables are well known cornerstones of healthy diets because of their fiber content and as vegetarian sources of vitamin K, vitamin C, magnesium, folic acid and iron. They also contain compounds that prevent the development of blindness, macular degeneration, breast cancer and lung cancer. But did you know that adding just one serving of green leafy vegetables to your day would have such dramatic results?
11% lower risk of developing Cardiovascular Disease
9% lower risk of developing Diabetes
45% decrease in risk of hip fracture in middle aged women
9% lower risk of developing Diabetes
45% decrease in risk of hip fracture in middle aged women
To get the most out of your greens try drizzling them with walnut, sesame, or flax oil to absorb more beta-carotene from them and mixing them with citrus fruits to improve their iron availability. Here are some of my favorite leafy greens and how to eat them:
Kale sautéed with garlic, roasted, baked to make chips
Spinach raw salad with flax oil dressing, added to soup or stew
Swiss chard sautéed and added to quinoa pilaf, or use the large leaves as a sandwich wrap
Arugula adds a peppery spice to mixed salad greens, can be wilted and served with pasta
Also check out these leafy greens recipes shared by Eileen Webster, Healthy Eating Specialist at Whole Foods Market in Andover, MA.
