Green
Leafy Vegetables
By Pax Ansley
L
eafy dark green vegetables are possibly the most underrated food. Considering the powerful dose of minerals, vitamins, phytonutrients and antioxidants provided by chard, collards, dandelion, kale, spinach and other greens, it’s a surprise we can even live without them. Leafy green vegetables have more nutrition per calorie than any other food. Greens make up a significant source of vitamins A, C, E, and K as well as several B vitamins. They are rich sources of minerals, such as calcium, magnesium, iron and potassium. They are rich in fiber, extremely low in fat and carbohydrates and provide an excellent source of protein. Best of all, you can drink most of your leafy vegetables mixed into fruit smoothies with pineapple, mango and banana. Spinach — One of the most nutritious greens of the produce aisle, the benefits of spinach are almost too numerous to name. This favorite delivers loads of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is also an excellent source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline. Kale — King kale is among the world’s most nutrient-dense greens. A member of the cabbage family, kale offers immense health benefits when cooked properly. When steamed, kale offers over 100 percent of the recommended daily amount of vitamins A, K ,and C. It is also a powerhouse of manganese, vitamin B6, calcium, copper, potassium and magnesium. Swiss Chard — In the same family as spinach and quinoa, Swiss chard is incredibly nutrient-rich. As well as having more than enough vitamins K, A, and C, Swiss chard also helps regulate blood sugar, has wonderful anti-inflammatory properties, and even supports bone health. Collard Greens — Along with lowering cholesterol, collard greens contain anti-inflammatory properties, are extremely rich in antioxidants, support cardiovascular health and even aid in digestion.
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Calabasas Style
Dandelion Greens — Who knew that the scourge of suburban gardeners could contain so many health benefits? The tender greens of the wild dandelion plant have been utilized for decades for their various medicinal qualities. A potent liver tonic and powerful diuretic, dandelion greens also function as a blood-sugar regulator and a natural digestive aid. Turnip Greens — The bitter taste of turnip greens is an indication of the calcium content within. With anti-inflammatory and antioxidant qualities, turnip greens aid in detox and champion digestive and cardiovascular health. Turnip greens are often overlooked and discarded in favor of the root. Beet Greens — For those who live a gluten free lifestyle, beet greens are an excellent source of folate to supplement your diet. Also rich in iron and even protein, beet greens have an unusually comprehensive nutritional value. Bok Choy — This favorite of Asian cuisine is gaining more and more popularity stateside. Along with its long list of vitamins and minerals, bok choy has anti-inflammatory properties and antioxidants and has even been linked to helping decrease the risk of certain cancers. Parsley — Often ignored as a plate garnish, this delicious and nutritious Mediterranean favorite is shown to inhibit tumor formation and block the effects of certain carcinogens. Parsley supports a healthy heart, is rich in antioxidants and is known to protect against rheumatoid arthritis. Arugula — An Italian favorite, also known as rocket salad, arugula is shown to lower blood pressure, provide detoxification benefits and antioxidants and improve blood vessel function. Romaine Lettuce — This popular dark lettuce is known to keep your heart young. Romaine helps prevent the oxidation of cholesterol, a dangerous step towards heart attacks and heart disease. A delicious base for any salad, romaine also contains fiber, potassium and folic acid. n