The Power of Green Vegetables

There are many differences of opinion among nutrition experts and proponents of various diets, but the one thing they all agree on is, that green, leafy vegetebles are one the healthiest, most nutrition dense foods on the planet. | Misinformation on Diet and Nutrition |

Lettuce, broccoli, kale, brussel sprouts, bok choy, spinach and arugala are the ones, that regularly find their way to my dinner plate, microgreens, swiss chard, beet greens, cabbage, collard green, watercress and turnip green are others, that come into consideration. In all, there are 80 vegetables in the “green, leafy” category.

They are nutritional power houses, packed with vitamins, minerals, fiber and phytonutrients, while low in calories. Science has shown, that diets rich in green, leafy vegetables reduce the risk of obesity, heart disease, cancer, high blood pressure, Type II diabetes and mental decline. | Plant Based Diet|


What gives plants their green color is a pigment, called clorophyll. Clorophyll is a key component in photosynthesis, a process, by which sunlight is turned into oxygen and plant parts. Green plants create life, no wonder they are good for us!


The dark green lettuce family includes romaine, green, butterhead lettuce and arugula. They are rich in vitamins A, C and K. Iceberg lettuce, typically used in burgers, is high in water and contains vitamins in smaller quantities. | How Much Water Should I Drink? |

Broccoli, kale, brussel sprouts, cabbage and collard greens are cruciferous leafy greens. They are high in nutrients and contain cancer inhibiting glucinolates. Spinach and swiss chard are rich in iron, they belong to the Amaranthaceae family of leaves.


The most nutrient dense leafy green is kale, the “King of Greens”, it checks nearly every box for vitamins and minerals. There is only one drawback, kale is not palatable when raw. However, steaming completely changes its taste, the leafy part turns sweet and the stem tastes similar to broccoli.

Once a day I steam kale, broccoli and brussel sprouts. This small meal, (about 6 ounces), I usually eat as a snack, contain 100 – 700% of DV. (daily value) for vitamin A, C and K. Steaming minimizes nutrient loss and helps with their absorption.| Raw vs. Cooked Vegan Diets |

The ideal Omega 3 to Omega 6 ratio is 1 x 2. The essential fatty acid ratio of the Standard American Diet is as high as 1 x 25. One of the remarkable qualities of green vegetables is their Omega 3 to 6 ratios, which are 2 x 1 and even as high as 5 x 1 in spinach! | The Role of Essential Fatty Acids |

Another consequence of the typical American Diet is excess acidity in the body, green vegetables help restore PH balance. | pH Balance |

Processed foods, exposure to chemicals and toxins create chronic inflammation. The anti-inflammatory effect of green vegetables provides protection against a host modern diseases. | Inflammation: The Silent Killer |

Research has shown, that the more vegetables people consume, the longer they live. It is nice to know that we can make such a positive impact in our lives, by simply frequenting the produce section of our local grocery stores. | 6 Aspects of Healthy Eating |


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