If it’s green, Mia doesn’t want it. She will even say it tastes bad when she has NEVER even tried it. Getting kids to eat their recommended intake of vegetables is hard enough as it is, through in the color green and you can forget about it.
But it’s not just children who aren’t eating enough of their green veggies, most adults don’t even come close to eating enough greens. Green leafy vegetables are perhaps the food with the most nutrients jammed in them. Consider the calorie/nutrient ratio and there’s no question that these veggies are amazing for our health.
The USDA recommendations 3 cups of dark green vegetables per week. That’s not a lot at all when you really think about it. If that’s all we have to eat to stay on our healths good side, I suggest we start doing it, here’s why
Green Veggies Help Your Immune System
Green vegetables have so many nutrients that help protect your cells from damage. When you have healthy cells that are in full affect and are strong enough to fight off illness, they are also strong enough to improve the function of your immune system. This is all thanks to the phyto-chemicals and beta-carotene found in green veggies. Lutein and zeazanthin are also in green veggies and studies show that the two help fight off lung cancer and breast cancer.
But wait, I’m not done.
Green Veggies are Packed with Minerals and Vitamins
Vinamin E, vinamin C, vinamin K and many of the B vitamins are found in green leafy veggies such as spinach, kale and broccoli. With these vitamins, you’re getting the daily nutrients your body needs. They are also filled with iron, calcium, magnesium and potassium. I’m starting to wonder where you can even go wrong with green veggies. Just vitamin K alone can help regulate blood clotting and may help and reduce inflammation, which protects us from inflammatory diseases, such as arthritis.
And the best is yet to come!
Green Vegetables and Weight Loss
This is the part I know you’re wanting to hear about. Green veggies are naturally low in sugars and carbs, so they are a dieters dream. Most are very rich in fiber, taking them longer to digest, which makes you feel full for longer periods of time.
Make the most of your veggies and eat them raw as much as possible so you don’t lose any nutrients. And when you do cook them, use a little bit of olive oil or coconut oil to keep the calories low.
While you’re shopping for green veggies at the market, make sure to grab the ones with the most green color. When the leaves start to turn yellowish, that means they are aging and will be reflected in the taste and nutrients. Also remember that leafy greens, such as spinach and kale, are more likely to have more pesticides than other veggies, so always try to get organic.
So in order to get the most benefits from green leafy veggies, don’t add too much other stuff to them. Here is an amazing recipe for how I finally got Mia to eat some homemade kale chips!
Pre-heat oven to 270 degrees. Wash, rinse, and dry fresh kale. Spread kale out on a baking sheet and drizzle with a little bit of olive oil, a pinch of sea salt, and flaxseeds. Put seasoned kale in the pre-heated oven for about 7 minutes. Take out, let cool, and enjoy.
My picky eater loves it and I think yours will too!