7 Benefits of a Daily Dose of Greens
The Power of Greens and an Alternative Way to Enjoy Them
The foods that we put in our bodies have one of the biggest influences on our health. Our bodies break down the foods that enter them and use the nutrients to build every cell and structure of the body. Therefore, we ARE essentially what we eat. If we aren't fueling our bodies properly, dis-ease entails. Eating a variety of foods helps to ensure we get our daily dose of vitamins and minerals.
One way to fuel our bodies is through leafy greens. Leafy greens include kale, spinach, arugula, cabbage, broccoli, and romaine lettuce. Benefits of these vegetable include brain protection, stress relief, bone health, healthy aging, inflammation response improvement, blood glucose balance, and enhanced gut health and detoxification. Let's explore the top 7 reasons to incorporate more greens in the diet.
1. Brain Power
Nutrients within greens (lutein, vitamin K, nitrate, folate, alpha-tocopherol, beta-carotene, and kaempferol) are associated with cognitive health. Diets high in leafy greens have been shown to decrease the risk of Alzheimer's disease and other cognitive impairments. At least one cup of raw greens a day reduces memory loss and stimulates and protects the brain, providing it with the nutrients needed for it to function optimally.
2. Stress Relief
Greens are high in folate and magnesium. Folate, a B vitamin, helps produce dopamine and serotonin- our "happy hormones". Dopamine regulates how we experience pleasure and reward. It is also involved in motivation, memory, and attention. Serotonin also boosts mood and wards off depression and anxiety. Greens are also a good source of magnesium. Magnesium helps keep cortisol (our stress hormone) levels down. There is an inverse relationship between magnesium and cortisol, meaning when one is high, the other is low. Therefore, if we can maintain a healthy level of magnesium, we can also maintain a healthy level of cortisol, keeping our bodies in a more relaxed state.
3. Bone Health
We have all been told we need to drink milk daily to get the calcium that we need to support our bones. As it turns out, much of the population is unable to drink cow's milk without adverse effects. In fact, the ability to drink cow's milk and digest it properly is actually a genetic mutation. Lactose intolerance is normal! So how do we reach our daily calcium intake without milk. The answer is leafy greens. Calcium levels are actually higher and more easily absorbed in veggies, such as kale, spinach, broccoli, and Brussel sprouts than in cow's milk. Greens are also a good source of vitamin K which promotes the formation of proteins needed to build bones.
4. Aging
Aging is thought to be a result of the telomeres at the end of our DNA shortening and eventually the cell dying. If this process is delayed or slowed, aging also slows. Greens slow down this process by reducing oxidative stress. Animal products and processed foods speed up the process immensely. Greens also reduce the signs of aging, such as wrinkles, by providing a rich source of beta-carotene. Beta-carotene converts to vitamin A which reduces wrinkles, smooths the skin, and stimulated cell turnover for clear skin.
5. Improved Inflammatory Response
Inflammation is the body's natural response to fighting off infection and healing from an injury. However, chronic inflammation can do permanent damage to the body. The Western diet, which is high in processed foods, sugar, and refined grains and low in fruits and vegetables, leads to this chronic inflammation. Cancer, type 2 diabetes, asthma, obesity, rheumatoid arthritis, heart disease, and inflammatory bowel diseases are all characterized by chronic inflammation. Leafy greens however, such as spinach and kale, contain vitamins and minerals, such as vitamin K and Omega 3s, which reduce inflammation. Adding leafy greens to the diet, in combination with reducing processed and high-sugar foods, can combat inflammation and reduce the symptoms and risk of many diseases.
6. Blood Sugar
Individuals who incorporate greens into their diet have a decreased risk of developing Type 2 diabetes. Leafy greens can help regulate blood glucose levels. They are good sources of dietary fiber. Dietary fiber improves insulin sensitivity and helps to overcome insulin resistance. Leafy greens are also high in antioxidants which reduces the oxidative stress that disrupts cellular glucose uptake.
7. Gut Health + Detox
Leafy greens support a healthy digestive system by feeding the good bacteria located in your intestines. This allows them to multiply and bring more good bacteria. Researchers are finding that the microbiome (bacteria) within our intestines affects who we are, how we feel and think, and our health. Leafy greens also help our body's get rid of heavy metals. They can bind to the heavy metals and help the body detox them. Toxicity is the cause of many symptoms and diseases today.
There are delicious ways to add greens to diet.
Eating a salads, broccoli or brussells every day doesn't appeal to everyone. Nor does everyone have time daily to prepare a variety of green vegetables. If spinach, lettuce, or broccoli do not appeal, or if you have picky eaters as kids (or a spouse or YOU), greens powder can be a great alternative. In general, 1 tablespoon of powdered greens is equal to one cup of greens. This can be mixed into many recipes without our picky eaters noticing.
I prefer to add my greens to smoothies. With either a purchased greens powder or a homemade one, adding 1/2 T with your favorite fruit, water or fruit juice and ice makes for a flavorful sweet treat. My favorite is frozen mangos, water (natural fruit juice for the pickiest), 1/2-1T greens powder, ice and some fresh or frozen pineapple or strawberries. Blend in my Vitamix to a smooth consistency.
