Chances are, you grew up in a household where your mother would (over)cook vegetables and you would refuse to eat them. I recall vividly plates of “greens” that smelt as bad as they looked. Nowadays, parents often have a different problem: Kids love vegetables as long as they're deep fried, smothered in some kind of dressing or covered with cheese. But here's the deal: All of us (yes, that means you!) need to eat some greens on a regular basis (without the unhealthy extras).
So be a grown-up and get over your green-avoiding excuses. Excuses like...
But, they don't taste good. Unless you're severely allergic, there's no reason you shouldn't at
least try a variety of greens before banishing them from your plate forever.
Everyone's taste buds differ, and our flavour preferences can change over time,
so a food you may have tried and hated when you were 11 might turn out to be
your new favourite dish. So, give greens a second (or third, or tenth) chance. I know I hated mushrooms as a child, and
cabbage. I like both now.
But, they're expensive. Let's
differentiate between non-organic and organic veggies. Non-organic vegetables
can be found at any supermarket and are relatively cheap. Organic vegetables
aren't coated in synthetic pesticides and chemical fertilizers, but they are a
bit costlier. You don't have to eat organic greens. Do they have less pesticide
residue than non-organic? Yes. Are they absolutely necessary to great health?
No.
But, I don't know how to cook. Who said anything about cooking? Sure, vegetables (and most everything
else) tend to taste better when there's some kind of fat involved, but they're
also delicious when eaten raw in a salad or even blended up with some fruit or
yogurt in a smoothie. If you feel like you must cook them, try sautéing them in
a pan that's been coated with a little bit of non-stick spray. Voila! Most vegetables are boiled in water anyway.
But, I don't know which ones have which health
benefits. You do know that they all have health
benefits of some sort, right? Leafy greens, like romaine, kale, and spinach,
are low in calories and are a fantastic source of fibre and vitamins A, C and
K. Broccoli's rich in vitamins A and C as well, and Potassium. But we will look at some vegetables here for
you.
KALE: is considered one of the most nutrient-dense
vegetables on the planet due to its many vitamins, minerals, and antioxidants. For example, one cup (67 grams) of raw kale
packs 684% of the Daily Value (DV) for vitamin K, 206% of the DV for vitamin A
and 134% of the DV for vitamin C. It
also contains antioxidants such as lutein and beta-carotene, which reduce the
risk of diseases caused by oxidative stress.
To benefit most from all that kale has to offer, it’s best consumed raw
since cooking can reduce its nutrient profile.
MICROGREENS: are immature greens produced from the seeds
of vegetables and herbs. They typically measure 1–3 inches. Since the 1980s, they have often been used as
a garnish or decoration, but they have many more uses. Despite their small size, they’re full of
colour, flavour, and nutrients. In fact, one study found that microgreens
contain up to 40 times more nutrients compared to their mature counterparts.
Some of these nutrients include vitamins C, E and K. Microgreens can be grown in the comfort of
your own home all year round, making them easily available.
COLLARED GREENS are loose leaf greens, related to kale and
spring greens. They have thick leaves that taste slightly bitter. They’re similar in texture to kale and
cabbage. In fact, their name comes from the word “colewort.” Collard greens are a good source of calcium
and the vitamins A, B9 (folate) and C. They’re also one of the best sources of
Vitamin K when it comes to leafy greens. In fact, one cup (190 grams) of cooked
collard greens packs 1,045% of the DV for vitamin K. Vitamin K is known for its role in blood
clotting. In addition, more research is being done regarding its ability to
improve bone health. One study in 72,327
women aged 38–63 found that those with vitamin K intakes below 109 mcg per day
had a significantly increased risk of hip fractures, suggesting a link between
this vitamin and bone health.
SPINACH is a popular leafy green vegetable and is
easily incorporated into a variety of dishes, including soups, sauces, smoothies,
and salads. Its nutrient profile is
impressive with one cup (30 grams) of raw spinach providing 181% of the DV for
vitamin K, 56% of the DV for vitamin A and 13% of the DV for manganese. It’s also packed with Folate, which plays a
key role in red blood cell production and the prevention of neural tube defects
in pregnancy. One study on the neural
tube defect spina bifida found that one of the most preventable risk factors
for this condition was a low intake of folate during the first trimester of
pregnancy. Along with taking a prenatal
vitamin, eating spinach is a great way to increase your folate intake during
pregnancy
CABBAGE is formed of clusters of thick leaves that
come in green, white and purple colours.
It belongs to the “Brassica” family, along with Brussels sprouts, kale,
and broccoli. Vegetables in this plant
family contain glucosinolates, which give them a bitter flavour. Animal studies have found that foods that
contain these plant compounds may have cancer-protective properties, especially
against lung and oesophageal cancer. Another
benefit of cabbage is that it can be fermented and turned into sauerkraut, which
provides numerous health benefits, such as improving your digestion and
supporting your immune system. It may even aid weight loss.
BEET GREENS Since the Middle Ages, beets have been
claimed to be beneficial for health. Indeed,
they have an impressive nutrient profile, but while beets are commonly used in
dishes, the leaves are often ignored. This
is unfortunate, considering that they’re edible and rich in potassium, calcium,
riboflavin, fibre and vitamins A and K. Just one cup (144 grams) of cooked beet greens
contains 220% of the DV for vitamin A, 37% of the DV for potassium and 17% of
the DV for fibre. They also contain the
antioxidants beta-carotene and lutein, which may reduce the risk of eye
disorders, such as macular degeneration and cataracts. Beet greens can be added to salads, soups or
sauteed and eaten as a side dish.
WATERCRESS is an aquatic plant from the Brassica family
and thus similar to arugula and mustard greens.
It’s said to have healing properties and has been used in herbal
medicine for centuries. However, no human studies have confirmed these benefits
so far. Test-tube studies have found
watercress extract to be beneficial in targeting cancer stem cells and
impairing cancer cell reproduction and invasion. Due to its bitter and slightly spicy flavour,
watercress makes a great addition to neutrally flavoured foods.
ROMAINE LETTUCE is a common leafy vegetable with sturdy, dark
leaves with a firm centre rib. It has a
crunchy texture and is a popular lettuce, particularly in Caesar salads. It’s a good source of vitamins A and K, with
one cup (47 grams) providing 82% and 60% of the DVs for these vitamins
respectively. What’s more, research in
rats showed that lettuce improved their levels of blood lipids, potentially
reducing the risk of heart disease. Further studies need to investigate these
benefits in people.
SWISS CHARD has dark-green leaves with a thick stalk that
is red, white, yellow, or green. It’s often used in Mediterranean cooking and
belongs to the same family as beets and spinach. It has an earthy taste and is rich in
minerals and vitamins, such as potassium, manganese and the Vitamins A, C, and
K. Swiss chard also contains a unique
flavonoid called syringic acid: a
compound that may be beneficial for lowering blood sugar levels. In two small studies in rats with diabetes,
oral administration of syringic acid for 30 days improved blood sugar levels. However, it’s important to note that these
were minor animal studies and that human research supporting the claim that
syringic acid may aid blood sugar control is lacking. While many people typically throw away the
stems of the Swiss chard plant, they’re crunchy and highly nutritious. Next time, try adding all parts of the Swiss
chard plant to dishes such as soups, tacos, or casseroles.
ARUGULA is a leafy green from the Brassica family that
goes by many different names, such as rocket, colewort, roquette, rucola and
rucoli. It has a slightly peppery taste
and small leaves that can easily be incorporated into salads or used as a
garnish. It can also be used cosmetically and medicinally. Like other leafy greens, it’s packed with
nutrients such as pro-vitamin A carotenoids and vitamins B9 and K. It’s also one of the best sources of dietary
nitrates, a compound that turns into Nitric Oxide in your body. Though the benefits of nitrates are debated,
some studies have found that they may help increase blood flow and reduce blood
pressure by widening your blood vessels.
ENDIVE belongs to the Cichorium family. It’s less
well known than other leafy greens, possibly because it’s difficult to grow. It’s curly, crisp in texture and has a nutty
and mildly bitter flavour. It can be eaten raw or cooked. Just one-half cup (25 grams) of raw endive
leaves packs 72% of the DV for vitamin K, 11% of the DV for vitamin A and 9% of
the DV for folate. It’s also a source of
kaempferol, an antioxidant that has been shown to reduce inflammation and
inhibit the growth of cancer cells in test-tube studies.
BOK CHOY is a type of Chinese cabbage. It has thick, dark-green leaves that make a
great addition to soups and stir-fries. Bok
choy contains the mineral selenium, which plays an important role in cognitive
function, immunity, and cancer prevention.
In addition, selenium is important for proper thyroid gland function.
This gland is located in your neck and releases hormones that play a key role
in metabolism. An observational study
associated low levels of selenium with thyroid conditions such as
hypothyroidism, autoimmune thyroiditis and enlarged thyroid.
TURNIP GREENS are the leaves of the turnip plant, which is a
root vegetable similar to beetroot. These
greens pack more nutrients than the turnip itself, including calcium, manganese,
folate and the vitamins A, C and K. They
have a strong and spicy flavour and are often enjoyed cooked rather than raw. Turnip greens are considered a cruciferous
vegetable, which have been shown to decrease your risk of health conditions,
such as heart disease, cancer, and inflammation. Turnip greens also contain several
antioxidants including gluconasturtiin, glucotropaeolin, quercetin, myricetin
and beta-carotene, which all play a role in reducing stress in your body. Turnip
greens can be used as a replacement for kale or spinach in most recipes
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