7 Ways To Include More Green Vegetables In Your Diet – Vigorous Herbs
Find out why green vegetables are important for your health. Plus, 7 Ways You Can Include Green Vegetables In Your Diet.
It’s not easy to live green – or to eat green in this case.
As adults, of course, we know we should eat enough vegetables, but we don’t do them. In fact, 9 out of 10 people don’t eat the recommended amount of fruits and vegetables every day – green vegetables and leafy greens, for example.
If we know we should eat it, why is it so hard !?
Unfortunately, we live in a society in which “double size” has always become more normal than asking for more kale.
The good news: there are simple steps you can take to eat more green vegetables – all without grazing a meadow or just eating salad all day!
When you were young, surely your mother always told you to eat your vegetables? She may not have explained why (at home it was always “Because I say it!”), But she was right!
Green vegetables, especially leafy greens like kale, spinach, lettuce, Swiss chard, and arugula, are some of the healthiest vegetables. And many studies have shown that a diet high in leafy vegetables has many health and well-being benefits.
LEAF VEGETABLES CAN PROTECT AGAINST CANCER
Green vegetables, especially leafy vegetables, are thin, green nutrient packages against cancer! Studies have shown that 2-3 servings of leafy vegetables per week can lower your risk of stomach, breast, and skin cancer .
But what makes these humble green vegetables so powerful? Leafy vegetables are packed with carotenoids and antioxidants. These powerful micronutrients not only protect your cells, but also help block early stages of cancer.
Leafy vegetables are also rich in folate, also known as vitamin B9. Folate is an important, water-soluble vitamin that plays a role in cell division and helps create new cells by copying and creating DNA. Studies have shown that folate can reduce colorectal , oesophageal, and ovarian cancers.
LEAF VEGETABLES ARE GOOD FOR THE BRAIN
Do you want to sharpen your focus? Stack the greens!
Leafy vegetables contain lutein, a nutrient that your body cannot make on its own. So you have to get it through your diet. One study (2017) found that the neural response of middle-aged people with higher levels of lutein was similar to that of younger people than that of other test subjects of the same age.
Green vegetables were also shown to fight cognitive decline. In 2018 a study in “Neurology” was published , which found that one serving of green vegetables per day helps to slow a cognitive decline in old age.
LEAF VEGETABLES ARE GOOD FOR YOUR HEART
Do you want to show your heart some love? Eat your green vegetables!
Because leafy vegetables are high in vitamin K, they help protect your arteries . They also have a high amount of nitrate, which is converted into nitric oxide.
Nitric oxide is in the arteries produced and is also known as endothelium. Nitric oxide (or NO) helps your arteries relax, keeps blood sugar levels normal, and prevents blood clots. It resists clogging of the arteries.
Leafy vegetables can reduce heart disease – a condition that kills 1 in 4 people today . An analysis of 8 associated studies an increase in the amount of leafy vegetables in the diet with a 16% reduction in the incidence of heart disease.
LEAF VEGETABLES ARE GOOD FOR YOUR EYES
W We all know that carrots are good for the eyes. But green vegetables too!
In 2016 , researchers found that a higher intake of leafy vegetables (which are high in nitrates) was linked to a 20-30% lower risk of developing glaucoma – a condition that can lead to blindness.
The nitrates in leafy vegetables also with a reduced risk of developing age-related macular degeneration in connection brought. Researchers at the Westmead Institute for Medical Research found that those who ingested more nitrate every day from green vegetables, such as leafy greens, had a 35% lower risk of developing macular degeneration than those who ate less.
LEAF VEGETABLES CAN HELP PREVENT TYPE 2 DIABETES
Here is a sobering fact : More than 6 million people in Germany have type 2 diabetes. And much worse, one in five doesn’t know they have it.
But did you know that one of the best ways to prevent and treat type 2 diabetes is through diet?
Leafy vegetables are low in digestible carbohydrates and low in glycemic load (GL). This is good for people with type 2 diabetes.
A 2010 study published in the British Medical Journal concluded that just 1½ servings more of leafy vegetables per day reduced the risk of type 2 diabetes by 14%.
In 2019, 2 to 3 cups of vegetables per day and 1½ to 2 cups of dark green vegetables per week are recommended . (The actual amount varies based on gender, age, and weight.)
However, leafy vegetables are very light. So you need more than 2 cups of leafy vegetables to get 1 serving of vegetables. You can count 1 cup of cooked greens as 1 serving.
But is that enough?
A 2017 study suggests that just 5 or more servings a day show great benefits in preventing the risk of heart attack, stroke, cancer, and premature death.
Researchers found that up to 10 servings a day already showed the following results:
- a 24% reduced risk of heart disease
- a 33% reduced risk of stroke
- a 28% reduced risk of cardiovascular disease
- a 13% reduced risk of cancer
- a 32% lower risk of dying prematurely
Science is mixed, but eating more fruits and vegetables than just the recommended amount certainly doesn’t hurt.
We’re a BIG fan of smoothies at Your Super. They are one of the easiest ways you can eat more fresh fruits, vegetables, and especially green vegetables every day. Some of our favorite green smoothies are the Super Green Smoothie and the Green Machine Smoothie .
Like smoothies, juice is another way to help you eat more green vegetables – without the chewing. For example, a glass of green juice contains a full serving of green vegetables.
SOUPS & CURRIES
Vegetables don’t just belong in smoothies and juices! We love to hide healthy, green vegetables in soups and curries. That green soupis a great example of how easy it can be to smuggle this powerful greens into your pot.
HUMMUS & DIPS
Vegetables, like carrots and celery, are the perfect companions for getting hummus and dips into your mouth. But why not whip up the snack to eat a little more greens? We love this avocado dip and green hummus .
Green vegetables also go liquid in the sauce! Like hummus and dips, you can hide vegetables in sauces. This homemade tomato sauce will fool even the pickiest eater!
OK, I know I said salad free, but we couldn’t just skip the delicious dressings! Mixing green vegetables into your dressing, as we do with Super Green Avocado Dressing , is a very easy way to camouflage your green vegetables.
Leafy greens are great, but one of the easiest, foolproof ways to eat more green veggies is with superfood powders. One teaspoon of our Super Green Mix already contains a whole serving of greens per day!