by Ingredient

Health and nutrition news that’s easy to digest

Green Veggies: Nature’s Nutritional Powerhouses

The colour green often brings to mind the idea of new life, growth, and freshness. When it comes to veggies, green also means super-nutritious! Although veggies of any colour are good for you and add valuable nutrients to your diet, green veggies are unique. If you make a calorie-for-calorie comparison between green vegetables and vegetables of any other colour, you will find that green veggies pack a much more powerful nutritional punch.

Here are just a few green veggies to bring home from your next trip to the produce department:

1. Asparagus

Often associated with the coming of spring, this green veggie is not only full of delicate flavour, it is a great source of vitamins A, C, and K, as well as folate. The phytochemical within asparagus reduce inflammation throughout the body, providing relief from arthritis pain and other inflammatory-related conditions.

2. Avocado

Packed with good-for-you fats, this creamy vegetable can reduce bad cholesterol levels and raise good cholesterol levels! It is also full of lutein to improve your vision, heart health, and brain health. Plus, the folate in avocados can lower your risk of developing heart disease. Top your salad with a little bit of avocado and it will help your body better absorb the fat-soluble carotenoids in the rest of your salad veggies.

3. Kale

This salad green can lower your risk of developing cancer. To get the greatest anti-cancer benefits from your kale, eat it raw or steamed. Research has shown that eating steamed kale on a regular basis could lower your risk of developing heart disease, lower your cholesterol levels, and keep your body from absorbing dietary fat.

4. Spinach

Low in calories but high in nutrition, this could be the best salad green ever! Spinach is packed with folic acid, as well as vitamins A, C, E, and K. It is also a great source of the amino acid tyrosine, which your body uses to keep your thinking clear and your mind sharp.

5. Broccoli

Be careful how you cook this powerful green vegetable. Research suggests that overcooking can destroy up to 77% of its cancer-fighting nutrients. Steaming broccoli, or eating it raw, keeps these nutrients intact.

6. Collard Greens

Packed with vitamin A, C, and K, this relative of kale is also effective for lowering your risk of developing cancer. Plus, collard greens are full of B vitamins and powerful antioxidants. Eat your collards raw or steamed.

7. Brussels Sprouts

Forget all of the strange experiences you had with Brussels sprouts as a kid. Research has shown that Brussels sprouts can stop cancer cells from spreading within your body. Brussels sprouts are delicious when eaten raw, thinly sliced as part of a salad, or roasted and lightly seasoned.

Remember, to get the most out of your green vegetables, you need to eat a variety. If you are concerned about the strong flavours of these powerful veggies, mix them with green veggies that boast a milder flavour.

For example, put together a salad of spinach, romaine lettuce, and ribbons of kale. Top these greens with lightly steamed collards, brussels sprouts, dried berries, and your favourite chopped veggies. Throw on a few chickpeas for protein. Dress your salad with a bit of avocado and enjoy the super-nutrient-rich dish you have just created!