What, Why and How of Green Leafies

What vegetables are considered Green Leafy? 

Top 10 Green Leafy Vegetables include Spinach, Kale, Broccoli, Collards, Turnip Greens, Swiss Chard, Mustard Greens, Red and Green Romaine, Cabbage and Iceberg Lettuce according to WebMd. 

Why are they so good for you? 

1. High in calcium
2. High in magnesium
3. High in iron
4. Rich in potassium
5. Rich in phosphorus
6. Rich in zinc
7. High in Vitamin A
8. High in Vitamin C
9. High in Vitamin E
10. High in Vitamin K
11. High in fiber
12. High in folic acid
13. Helps reduce cholesterol
14. Rich in antioxidants
15. Combat plaque buildup in your mouth. 
16. Replenish alkaline mineral storage and helps to filter out pollutants that enter your body
17. Strengthens and purifies blood
18. Strengthens immune system 
19. Strengthens respiratory systems.
20. Promotes healthy intestinal flora
21. Improved liver functions
22. Improved gallbladder 
23. Improved kidney functions
24. Clear congestion especially in lungs by reducing mucus
25. May help prevent cancers such as leukemia.

How do I start adding them to my diet, today? 

Daily recommendation is 2 1/2 cups of vegetables for the average person, depending on one's caloric intake.   Do you eat enough? Chances are you don't. Only 26% of U.S. adults eat vegetables three times a day, according to this NY Times article referencing studies done by the Centers of Disease Control and Prevention. That's just not enough so here are a few of my tips on how to add more. 

Sunday night salad

We typically make salads out of romaine lettuce and spring greens. These are great choices but to include additional Green Leafy powerhouses such as kale, spinach or cabbage have been beneficial in nutrients as well as flavor. Also fresh broccoli as a topping adds a nice crunch.

Salads are not a side dish anymore but a main dish. This week we had a chopped salad, an Asian salad, a Southwest salad and a Caesar salad. When you change it up, it seems like a new and exciting dish each night, not just boring old salad. And when you make enough at dinner for the next day, it is an easy, quick and healthy lunch. 

Also, I make a fruit smoothie regularly for a mid-morning snack and include 2 cups of lightly chopped spinach.  See full recipe here. 

So now we know what vegetables are considered Green Leafies and they are nutritional powerhouses that have at least 25 healthy benefits for your body.  You also have a few ideas on how to get started in incorporating them into your diet. And keep in mind, start with small changes and listen to your body.