Why dark leafy greens are my daily dietary non-negotiable
When it comes to dietary staples, dark leafy greens are my number one daily non-negotiable. No matter what, I am sure to include this superfood in my diet each day.
Why am I so insistent on getting in my greens? As I mentioned, dark leafy greens are a superfood that contain numerous health benefits. There are many different types including:
spinach
kale
arugula
collard greens
mustard greens
dandelion
Swiss chard; and
microgreens.
It’s important to note that none of these types of greens are nutritionally superior to the other since they all have their own unique properties. A best practice is to rotate between the different types. This will ensure nutritional and microbial diversity.
Click below to learn more about the benefits of dark leafy greens.
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Dark leafy greens contain Vitamins A and C which act as antioxidants as well as Vitamin K which improves blood flow and prevents clotting. Additionally they contain folate, a B Vitamin which is essential for energy production and prevents birth defects.
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Magnesium, calcium, iron and potassium are minerals that are present in most greens. Magnesium is one of the most needed minerals in the body and is responsible for minimizing muscle and menstrual cramps. It can also be beneficial for inducing sleep and promoting digestive motility.
Calcium is essential for maintaining proper pH balance within the body as well as strong bones. Our body needs iron in order to produce hemoglobin which helps deliver oxygen to our cells. Potassium is considered an electrolyte because it helps maintain adequate hydration within our cells.
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Antioxidants are compounds within our food that counter oxidative stress within the body. Oxidative stress happens when too many free radicals circulate without antioxidants to intercept them.
The abundance of antioxidants present in dark leafy greens makes them a potent anti-cancer food. Untamed oxidative stress can lead to chronic inflammation which ultimately can make someone more at risk for certain cancers.
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Greens contain high amounts of dietary fiber which is essential for promoting healthy digestion. Fiber acts as a street sweeper for our gut and maintains healthy movement of our bowels. It also feeds the beneficial microbes in our gut.
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The liver is the body’s main detoxification organ. Bitter greens, such as mustard greens and dandelion, promote liver detoxification and proper function. Additionally greens that are considered cruciferous vegetables, including kale and arugula, aid in removing excess estrogen from the body.
How can you get more of them into your diet?
Leafy greens can be enjoyed raw or cooked depending on your preference. Contrary to popular belief, raw foods are not always more optimal than cooked. In fact, cooking your greens can make them more digestible and can even enhance the nutrient content. This is the case when it comes to spinach. Some of my favorite ways to include greens in my diet are in salads, soups and smoothies. They can also be sautéed and eaten as a delicious side within your meal.
