Why Are Green’s So Important?

We are constantly hearing “get your green’s”. But, why? Why is it so important for us to eat plenty of greens each day?

One of the main reason’s greens are suggested, especially when somone is starting to make healthier changes in thier diet is because they are high in micronutrients and low in calories. This makes them a great source for providing your body with essenital nutrients and providing a lot of volume to a meal without added calories.

The most valuble greens to add to your diet are dark leafy green vegetables. Think spinach, kale or broccoli. These foods are high in fiber, iron, folate, magnesium, potassium and calcium. Since these dark leafy greens are packed with these nutrients they can help prevent diseases and reduce the risk of heart disease or high blood pressure. A study showed that even one serving of vegetables per day decreased the effects of cognative decline with aging (1).

Also, since these greens are high in fiber they are a great prebiotic for your gut bacteria to thrive. The high amount of fiber will also help with bowel irregularity. This can include less bloating, improved bowel movements and or stomach upset.

Tips to add more Greens into your diet.

  1. Make half your plate fruits & vegetables.

    Canada’s Food Guide recommends to make half of your plate fruits and vegetables. It is important to make sure these include a dark leafy green somewhere on your plate. I enjoy adding cucumber, raw broccoli, or spinach to my sandwiches or salads.

  2. Add smoothies into your diet.

    If you are someone that does not like the taste of green vegetables, you can add spinach or kale to a smoothie with fruits you enjoy. This will allow you to include all those important nutritents found in leafy greens into your diet without even tasting the vegetables! This is also a great way to get more fruits and vegetables into your day without a lot of prep work.

  3. Find a leafy green you enjoy.

    It is important to try and find a vegetable you enjoy eating. I love kale ceaser salad, some people enjoy broccoli with some cheese ontop or mixing spinach into pasta. If this is what works for you to get more greens into your day, then do it!

Summary

It is important to add greens into your day in whatever way works best for you and your eating habbits. So, find greens you enjoy eating and get the valuable health benefits along the way. Remember to make small goals when trying to make dietary changes. Even if it is having one meal a day with a green vegetable, this is still a great improvment to your diet.

Megan Panagiotopoulos

References

(1) Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study PubMed 2017 Dec 20.

(2) Eat vegetables and fruits Canada’s Food Guide. Canadian Government. 2022 May 24.