Leafy Greens

Part of the Food Talk series

3 types of leafy greens on wooden tray

Let’s talk about leafy greens…

Leafy greens are part of my daily eating and something I make sure are included when doing my weekly meal planning. They are also a staple of Blue Zone diets. When a food, like leafy greens, is part of the diet regularly consumed by the longest living people in the world, I feel like it has stood the test of time.

 

From a culinary perspective, I love the texture and color variety that leafy greens give my meals. The bright green color (or purple hue depending on the “green” you are using) adds a visual pop to the dish, and the texture of greens is different than other vegetables. One easy way I ensure that I am eating them daily is to have a small simple salad before I eat breakfast. This also helps with glucose levels.

Why Leafy Greens?

  • lots of vitamins and minerals in a very low-calorie package
  • important source of luteins, which are important for eye health
  • major course of vitamin K
  • rich source of vitamins A, C, and E
  • high in fiber which is important for gut and digestive health
  • high in iron and magnesium
  • consumption is linked to slower rates of cognitive decline
  • may reduce blood pressure
  • contains vitamins and minerals known to boost immune function

Leafy green consumption is linked to slower rates of cognitive decline.

My Go-To Varieties

Spinach is a favorite around here for it’s mild flavor that goes with most dishes. It’s also easy to find pre-rinsed and ready to-go in bags and usually has a long expiration date. I typically keep a bag on hand to use throughout the week.

Additionally, I also love using mircrogreens, and they are a kitchen staple for me as well. They are nutrient-dense, add a burst of flavor, and make a beautiful garnish.

One other weekly buy for me is a pre-rinsed leafy green blend such as power green or protein green blend. I love that these blends give me variety that might be hard to get otherwise.

Other favorites that are on regular rotation in my house: arugula, kale, collard greens, cabbage, and Brussels sprouts. Some of these are cruciferous vegetables (cabbage, Brussels) and nutritionally they count as both so you get the benefits of both when eating them.

My Favorite Ways to Eat Leafy Greens

  • wilted especially as part of a bowl
  • topping on pizza. I love adding arugula before serving to add a pop of color and delicious peppery flavor.
  • as part of my breakfast whether as a salad before or as part of the main breakfast
  • I top nearly everything with micro greens – healthy and beautiful!
  • as part of a big gorgeous salad, either as a side or entree

Try this: Start your day with leafy greens by eating a salad before you eat your breakfast entree.

Looking for a recipe that uses leafy greens?

Polenta in a blue bowl and topped with tomatoes and spinach

These Polenta Bowls are topped with wilted spinach, and they may be the perfect comfort food!

Sources

Li N, Wu X, Zhuang W, Xia L, Chen Y, Wang Y, Wu C, Rao Z, Du L, Zhao R, Yi M, Wan Q, Zhou Y. Green leafy vegetable and lutein intake and multiple health outcomes. Food Chem. 2021 Oct 30;360:130145. doi: 10.1016/j.foodchem.2021.130145. Epub 2021 May 18. PMID: 34034049.

Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018 Jan 16;90(3):e214-e222. doi: 10.1212/WNL.0000000000004815. Epub 2017 Dec 20. PMID: 29263222; PMCID: PMC5772164.

Sweazea KL, Johnston CS, Miller B, Gumpricht E. Nitrate-Rich Fruit and Vegetable Supplement Reduces Blood Pressure in Normotensive Healthy Young Males without Significantly Altering Flow-Mediated Vasodilation: A Randomized, Double-Blinded, Controlled Trial. J Nutr Metab. 2018 Sep 16;2018:1729653. doi: 10.1155/2018/1729653. PMID: 30305961; PMCID: PMC6165613.

Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients. 2013 Apr 9;5(4):1169-85. doi: 10.3390/nu5041169. PMID: 23571649; PMCID: PMC3705341.

“21 Foods for Your Vitamin K Fix.” Cleveland Clinic, Cleveland Clinic, 19 Mar. 2024, health.clevelandclinic.org/foods-high-in-vitamin-k. 

Yan, Lin. “Dark Green Leafy Vegetables.” Dark Green Leafy Vegetables : USDA Ars, 9 Nov. 2023, www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables/. 

“5 Foods to Improve Your Digestion.” Johns Hopkins Medicine, Johns Hopkins Medicine, 13 Sept. 2021, www.hopkinsmedicine.org/health/wellness-and-prevention/5-foods-to-improve-your-digestion#:~:text=Leafy%20greens%2C%20such%20as%20spinach,growth%20of%20healthy%20gut%20bacteria. 

Kotifani, Aislinn. “8 Greens You’re Probably Not Eating-but Should Be.” Blue Zones, Blue Zones, 2 June 2020, www.bluezones.com/2018/03/8-greens-youre-probably-not-eating/. 

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