The USDA recommendation for ages 9 and up eat 1.5 to 2.5 cups of dark green leafy vegetables a week, but why? (1)
Dark green leafy veggies are nutrient dense, which means they pack a lot of nutrition into just 10-25 calories per ½ cup serving. These nutrients include vitamin A, C, K antioxidants, fiber, folate, magnesium, calcium, iron and potassium.
Because of their high content of antioxidants, green leafy vegetables may be one of the best cancer-preventing foods. Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast and skin cancer. These same antioxidants have also been proven to decrease the risk of heart disease (2).
What vegetables are considered dark green leafy veggies?
Spinach
Kale
All lettuces (romaine, arugula, baby spinach, etc.)
Mustard greens.
Bok choy
Broccoli
Collard greens
Dandelion greens
How to eat leafy greens
People can sometimes be intimidated by cooking dark green leafy vegetables because of their intense flavor, but with some easy tips, they easily will become a tasty option for your family.
Mix dark green leafy varieties with familiar lettuce to balance out the taste. Think about adding a squeeze of vitamin C (from lemon, lime or orange) to enhance the absorption of iron from the leafy green.
Kale salads can be delicious, but need to be prepared in the right way. If using curly kale, remove the woody stem and tear leaves into small pieces, then message with lemon juice and let sit before serving. To skip this step, chose Tuscan (dinosaur kale) or baby kale leaves for salads, as they are more tender.
Preserve the nutrients in your dark leafy greens by sautéing in a little olive oil and garlic, add lemon zest (not juice) to brighten the flavor and cut some bitterness.
Use frozen greens in smoothies with fresh fruit, this is an easy way to get a ½ cup serving without altering the flavor. You can also toss frozen greens in warm dishes to boost the nutrition quickly and easily!
Create a wrap with rainbow chard or collard greens, wash well and dip in boiling water for a few seconds (blanching) then roll your favorite ingredients inside.
*If you are on certain blood thinning medication (warfarin) it is recommended to consume vitamin K consistently due to its natural blood clotting ability, this will help ensure your medication dosage can match your intake, make sure to discuss with your doctor for more individualized recommendations.
Sources:
(1) https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
(2) https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/
Comments