There are many benefits of having a diet, which includes Green vegetables. In particular, leafy greens are packed with vitamins and minerals that can help the immune system fight phytochemicals.
If your goal is specifically weight loss then increasing your green intake is essential, green vegetables are high in fiber, which will help to control hunger. Additional benefits of increasing fiber; includes lowering cholesterol and blood pressure. This reduces the risks of developing type 2 diabetes, Alzheimer disease
and cardiovascular diseases.
Green vegetables are extremely high in antioxidants. Building up on antioxidants is important, research suggests; it helps decrease the risk of cancer, eye diseases and digestive system.
If you’re tired or lack energy, there is a possibility that you’re lacking in iron. Iron is essential for the body to function accurately; if hemoglobin levels are low it affects the function of oxygen travelling around the body. Mixing foods, which have a high iron content, as well as high vitamin C content will help the absorption of iron. Broccoli and bok choy are high in Vit C and Iron, try and pack lunch/dinner with the two greens.
The benefits of including spinach into your diet are huge, 100 grams of spinach contains 2.7mg of iron in comparison to meat; a lean red steak (100g) has 2.6mg. Spinach is low in calories, protein, carbohydrate and fat, but it’s high in Vitamin A and Iron.
Keeping up calcium stores are essential for bone function. If you’re low in calcium there is a higher risk of breaking a bone and on a more serious scale bad bone health can lead to osteopenia which is the beginning of osteoporosis. By including; kale, spinach and chard this will help with the recommended daily allowance, it’s unlikely that you will get the RDA from just the green vegetables but it’s worth including them in breakfast, lunch and dinner meals.
Below are a few tips of including ‘Greens’ into your daily food routines.
How to increase your green at breakfast time
kiwi’s, stalks of celery, spinach, avocado, kale, green, cucumber, green grapes & pears
Add spinach/kale and asparagus into the breakfast omelette
•Toast & Avocado
•Spinach/kale with poached eggs
•Green peppers, Celery and Cucumber with a salsa or hummus dip
•Handful of green grapes
•Avocado on rye crackers
•Rice cakes with Avocado/chilli and lemon juice.
Lots of leafy vegetables- include; kale & avocado
Spinach and goat cheese soup
Use spinach, kale & chard
Green vegetable soup with lemon basil pesto
Pea & mint soup
Increase ‘Green’s Dinner
•Replace lasagna sheets with leeks
•Instead of having wraps with tortillas/Taco/fajita wraps use lettuce and cabbage leafs as a replacement for the wraps.
•Stir fry is perfect for loading on green vegetables- Boy Choy works perfectly with stir fry.