Eating leafy greens can improve your health in many ways, from lowering your cholesterol to increasing the amount of vitamin K in your body, which helps to prevent blood clots and bone loss. But, unfortunately, most people aren’t eating enough leafy greens.
The reasoning is that they don’t know how to prepare them properly, or they forget about them in the fridge after only a few days. However, we hope this information on the benefits of eating leafy greens will help you incorporate more into your diet. Soon, you’ll be reaping the benefits of consuming leafy greens in no time!
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What are leafy greens?
Leafy greens should be a mainstay in any healthy diet because they provide significant health benefits without many calories or saturated fats.
The bad news is that leafy greens can be pretty intimidating. With names like Swiss chard, dinosaur kale, and lacinato kale, it can be hard to know what’s good or even which type of leafy greens you should add to your grocery list. But any of the leafy greens that are good for you, such as spinach, lettuce, kale, collard greens, and Swiss chard, are versatile in their cooking techniques, so have fun with them!
Why do we need to eat leafy greens?
Leafy greens have vitamins, minerals, and antioxidants that help your body stay healthy. A diet rich in leafy greens can lower your risk of heart disease, diabetes, cancer, and dementia. Leafy greens are low in calories but high in fiber and micronutrients. In addition, they’re relatively inexpensive, making them the prime choice for anyone looking to lose weight and contain ample amounts of fiber that can aid in weight loss or maintenance.
How many servings of leafy greens do I need per day?
The National Cancer Institute recommends eating at least two servings of leafy greens every day. One serving is equal to 1 cup, making two servings 2 cups.
Where can I buy leafy greens? 
You can purchase leafy greens in almost any grocery store, specialty store, or organic food store. When shopping for greens, look for dark green leaves with minimal brown spots. The fresher your greens, the more vitamin C they’ll contain.
What are some leafy green recipes?
These days, leafy greens have become wildly popular, not only because they taste great but also because they contain nutrients that boost our health and keep us from falling sick. There are many ways you can incorporate these healthy veggies into your diet; it’s quite easy. Here are a few leafy green recipes you can use to increase your intake in a delicious way:
Mango and Leafy Green Healthy Smoothie Recipe
Ingredients
2 cups spinach or kale
2 cups water
1 cup mango
1 cup pineapple
2 bananas
(Pro Tip: Freeze some of your fruit to chill your smoothie and replace the use of ice!)
Instructions
Pack 2 cups of leafy greens in a measuring cup and add to blender.
Add water and blend together until all leafy chunks are gone.
Add mango, pineapple, and bananas and blend again until smooth.
Read more healthy smoothie recipes here!
Slow Cooker Spinach and Bean Healthy Soup Recipe
Ingredients
- 1 pound dried navy beans
- 2 cartons (32 ounces each) chicken broth
- 2 cups water
- 1 smoked turkey wing (about 7 ounces)
- 1 medium onion, chopped
- 1 jalapeno pepper, seeded and finely chopped
- 1 tablespoon minced garlic
- 3 bay leaves
- 1 teaspoon pepper
- 1/2 teaspoon crushed red pepper flakes
- 10 cups chopped fresh spinach (about 8 ounces)
- 1 large sweet red pepper, chopped
- 1/2 teaspoon kosher salt
- Grated Parmesan cheese, optional
Instructions
- Rinse and soak beans according to package instructions.
- Grab your crockpot and combine beans, broth, water, turkey wing, garlic, onion, jalapeno, bay leaves, pepper, and pepper flakes.
- Cover and cook on low until beans are tender (about 7-9 hours).
- Remove and discard turkey wing and bay leaves. Stir in spinach, red pepper, and salt until heated through. Serve with grated Parmesan cheese if you want!
What do you do to ensure your get your daily servings of leafy greens? Leave a comment and let us know!
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Hebrews 6:10 (NIV)
