The Health Benefits of Leafy Greens. How much spinach, broccoli, and kale is too much? 8 Greens You're Probably Not Eating—But Should Be - Blue Zones. We all know the importance of getting our greens, but it’s easy to reach for the same ones over and over and over (ahem, spinach and kale).
Instead of relying on just one or two varieties, diversify your repertoire to make sure you’re getting a good micronutrient balance. Here are some of the greens we turn to when we’re looking to shake up our routine. [Editor’s Note: Centenarians in all of the “Blue Zones” regions have access to leafy greens and hearty vegetables and they make up a large portion of their daily diets. Is Broccoli Good for You? Meet the Crucifer Family... - Diagnosis:Diet. Public health officials and nutrition experts love to sing the praises of the virtuous cruciferous vegetable family.
We are told that these pungent plants can fight off cancer, strengthen our immune system, and leap tall buildings in a single bound. But could crucifers have a dark side? The cruciferous veggies (the Brassica family) dominate the produce aisle; many people may not realize how many familiar vegetables belong to this family. List of Cruciferous Vegetables ArugulaBok choyBroccoliBroccoliniBrussels sproutsCabbageCanolaCauliflowerChinese BroccoliChinese cabbageChoy sumCollard greensHorseradishKaleKohlrabiMizunaMustard GreensMustard SeedsRadishesRapiniRutabagasTurnipsWasabiWatercress These mustard family members are notorious for giving off a strong odor that sends children ducking for cover underneath the dinner table.
Plants are cunning. Let’s use broccoli as our signature crucifer, as it is the best-studied. Glucosinolate + Myrosinase (enzyme) = SULFORAPHANE. Mustard Greens Nutrition, Health Benefits & Recipes. Loaded with disease-fighting nutrition, mustard greens are full of great peppery, rich flavor, yet so light in calories, you can eat as much as you want.
Mustard greens are my lightweight champion of superfoods! The mustard greens nutrition profile is packed with fiber, vitamins, minerals and protective phytonutrients, yet because of their slimming calorie count, their nutrition-to-calorie ratio makes them one of the most nutrient-dense and beneficial foods on the planet. These leafy greens are brimming with plant–based substances that may help protect you from heart disease, diabetes and even cancer. Like almost all leafy green vegetables, mustard greens contain antioxidants that protect your body from free radical damage. They’re also a great source of fiber, which helps to regulate your digestive tract and lower high cholesterol levels. Swiss Chard Nutrition, Health Benefits & Recipes. Swiss chard is one of the most impressive vegetables out there, as it has an extremely high nutrient-density.
The range of antioxidants in Swiss chard nutrition can be seen both in its deeply colored green leaves and also in the reds, purples, and yellows of its vibrant, multicolored stalks and veins. Swiss chard nutrition benefits include its many forms of polyphenol, betalain and carotenoid antioxidants which are powerful at fighting free radical damage, inflammation, and disease development. Some of the antioxidants found in Swiss chard include: carotenoids such as beta-carotene, lutein, and zeaxanthin which are crucial for eye health, and flavonoids like quercetin and kaempferol which act as antihistamines and reduce allergic reactions and inflammatory responses. (1) Swiss chard is also one of the best sources of betalains, water-soluble plant pigments that have a wide range of desirable biological activities, including antioxidant, anti-inflammatory, and anti-cancer properties. (2) 10 Superfoods Healthier Than Kale. In the world of marketing, image is everything.
If you’re James Franco or Roger Federer or Taylor Swift, your name and face can be used to sell anything from phones to watches to perfume—even if you’re not necessarily famous for the your tech-savvy, your promptness, or the way you smell. In the food world, the biggest celebrity of all might be kale—the Shakira of salads, the Lady Gaga of leafy greens.
It’s universally recognized that kale anything—kale chips, kale pesto, kale face cream—instantly imparts a health halo. Purslane - A Tasty "Weed" That is Loaded With Nutrients. NEWS: Greens Every Day Keeps Brain 11 Years Younger - Blue Zones. Salad lovers, rejoice!
A salad a day keeps dementia at bay. A recent study published in Neurology found that people who consumed 1-2 servings of leafy green vegetables each day experienced fewer memory problems and cognitive decline than people who rarely ate leafy greens. Researchers studied 960 adults with no signs of dementia. Lead researcher Martha Clare Morris and her team of nutritional epidemiologists at Chicago’s Rush University Medical Center estimate that people who consume about 1.3 servings of leafy green vegetables per day had brains that were about 11 years younger, compared with those who consumed fewer servings of leafy green vegetables.
The study controlled for smoking, physical activity, and other factors, but more research is needed to determine if the relationship causes extended life expectancy.