Dark Leafy Greens
I love dark leafy greens like kale, swiss chard, spinach, and bok choy. Dark leafy greens (DLGs) are a rich source of vitamins A, C, E, and K. They are also a good source of fiber and the minerals calcium, magnesium, and potassium. In addition to this, DLGs contain contain high levels chlorophyll, a strong detoxifier, and antioxidants such as carotenoids that protect cells from free radical damage (see my post on carotenoids to learn more). Moreover, DLGs are low in carbohydrates, sodium and cholesterol, and have a low glycemic index. By adding more DLGs, you increase the amount of dietary fiber in the diet. Dietary fiber regulates the digestive system, promotes bowel health and weight management. These characteristics make DLGs a great food choice for those with (or at risk for) cardiovascular disease (CVD), hypertension, and type 2 diabetes.
Dark leafy greens should be incorporated into the diet on a daily basis. Some examples are a green salad at lunch, sautéed kale or collards, or steamed broccoli with dinner. In accordance with the Dietary Recommendations for Americans, at each meal, vegetables should make up 1/3-1/2 your plate.
Dark leafy greens are a significant amount of the B vitamin, folate. Folate is important in heart health and vital in pregnancy to prevent neural tube birth defects. Folate is required for DNA duplication and repair. Therefore, folate is important in protecting against the development of cancer. According to the USDA, several large studies have shown that high intakes of folate may lower the risk of colon polyps by 30-40%. Studies also show that low folate diets may increase the risk of breast, cervix and lung cancers (1).
The high vitamin K content in dark leafy greens (DLGs) promotes healthy bones and protects against osteoporosis. Vitamin K also has anti-inflammatory properties and plays an important role in helping prevent inflammatory diseases, such as CVD and osteoarthritis (2).
The high antioxidant content of DLGs makes them a great food for cancer-prevention. Studies have shown that eating 2-3 servings of green leafy vegetables each week may lower the risk of stomach, breast and skin cancer. The antioxidants in DLGs have also been shown to lower the risk of heart disease (3).
How to incorporate dark leafy greens?
Make a salad
Sauté them on the stove with 1-2 tsp avocado oil, butter or coconut oil. For added moisture, you can add water or broth and place a lid on the pan for ~ 1 minute. Remove the top and use a wooden spoon or spatula to move the greens around the pot until soft and tender.
Incorporate into lasagna, pasta or rice dishes
Add at least 1 cup of greens into a smoothie
Make kale chips: slice into small pieces, drizzle with olive oil and salt and toss together in bowl. Cook on 225F (use convection if you have it) for 30 minutes, turning the pan after the first 15 minutes. Watch closely to avoid burning.
Resources:
https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/