Posted March 18, 2024
Leafy greens sometimes get stereotyped as the soggy and wilted salad sidekick taking up space in our refrigerator’s crisper drawer. But the fact is they’re so much more! These nutritional powerhouses are loaded with vitamins, minerals, fiber and antioxidants that fuel our bodies and minds in countless ways.
Think of Popeye eating his spinach, but instead of only bulging biceps, he’s got strong bones, a sharp mind, radiant skin and a healthy immune system. That’s the kind of muscle leafy greens can yield when regularly incorporated into your diet. And, it doesn’t have to mean more salads. Leafy greens can be roasted, sauteed and blended into your favorite smoothies or dips to add depth of flavor and a healthy nutrient boost.
The health benefits of leafy greens
Leafy green vegetables like kale, spinach, collard greens, Bok Choy, beet greens, arugula and Swiss chard are jam-packed with essential nutrients your body needs, including:
- Vitamins A, C, K and folate, which are crucial for healthy vision, immunity, bone health and cell growth.
- Minerals like calcium, potassium, magnesium and iron, vital for strong bones, healthy muscles, nerve function and oxygen transport.
- Fiber, which promotes healthy gut bacteria, aids digestion, regulates blood sugar, and can reduce inflammation and bloating.
- Antioxidants, which combat cellular damage and support healthy aging by reducing the risk of chronic diseases.
Beyond their impressive nutrient profile, studies suggest when you incorporate leafy greens into your diet they:
- Support brain health: The nutrients in leafy greens may help improve memory and protect against age-related cognitive decline and dementia.
- Strengthen bones: Calcium and vitamin K work together to build strong bones and reduce the risk of osteoporosis and fractures, especially as we age.
- Reduce risk of chronic disease: Research shows leafy greens may help lower the risk of heart disease, certain cancers, macular degeneration and Type 2 diabetes.
- Promote weight management: Leafy greens are low in calories and high in fiber, which helps fill you up and keeps you feeling full longer, reducing cravings and unhealthy snacking.
- Act as a natural detoxifier: Leafy greens contain chlorophyll, which aids the body’s natural detoxification process.
Ready to unlock the power of leafy greens?
Still need convincing on incorporating more leafy greens into your diet? Getting started is easier than you might think!
First, start small. Add a handful of spinach to your morning smoothie, scrambled eggs or turkey sandwich.
Then, get creative by experimenting with different greens like Swiss chard in stir-fries, collard greens in soups or romaine lettuce in wraps. You also can try kale chips as a healthy snack or blend spinach into your favorite pasta sauce, casseroles and dips.
The secret to getting the most bang for your buck is mixing it up. Combine different leafy greens for a wider range of nutrients and flavors.
Tips on washing and storing greens to keep them fresher longer
Like any fresh produce, leafy greens need to be handled and prepared safely to avoid food-borne illnesses. If the label on the package says, “ready to eat”, “triple washed” or “no washing necessary”, you don’t need to do anything extra before consuming.
But for those that have not been pre-washed, it’s important to rinse them thoroughly under running water and store them in a clean refrigerator with the temperature set to 40 degrees Fahrenheit or cooler.
So, why not incorporate a leafy green into your dinner plans tonight and eat your way to better health. Your body and mind — and taste buds — will thank you.
For questions about nutrition or your health goals, talk to your primary care provider. To make an appointment with Summa Health Primary Care, call 800.237.8662 or visit summahealth.org/primarycare.
