You’ve been told to eat your greens for as long as you can remember. Unlike many past nutritional messages, this one’s not a myth. Read on to find out exactly what Mum was on about, plus what you need to choose and how much you really need to be putting on your plate.
Green vegetables are the most nutritious carbohydrates on the planet. Here are just a few reasons why you should be including them with every meal:
- Nutrient density
Green vegetables are nutritional powerhouses. They are particularly high in our B vitamins, which are essential for everything from energy to myelin sheath (the fatty insulation around your nerves) production. Greens also contain our vitamin A precursors, alpha-carotene and beta-carotene, which enhance both immune function and eye health. Significantly, leafy greens are particularly high in vitamin K, which plays a powerful role in intestinal function, as well as heart and brain health.
Greens are packed with vitamin C, a highly potent antioxidant known for its’ immune, anti-cancer and anti-inflammatory properties. Enough said.
Phyotnutrients possess antibiotic and antioxidant properties, which act to facilitate toxin removal (i.e. nature’s detox), improve brain function, enhance immune regulation and strengthen the blood vessels of the cardiovascular system.
You’ve also been told for decades that you need to consume wholegrains for optimal fibre intake, and therefore digestive function and long-term colon health. This one’s the myth. The truth is that more often than not, vegetables contain more fibre than your standard serve of grains. If you fill your plate with protein, good fats and greens, you will be nourished and satiated. Grain industry funded research is hardly going to support increased broccoli consumption though, so you’re going to have to trust me on this one. Eat your greens.
What should I eat?
Here’s our top ten, based on nutrient density, the number one nutritional priority:
- Chinese cabbage
- Beet green
- Leaf lettuce
- Romaine lettuce
- Collard green
How much should I eat?
Aim for three cups of leafy greens per day*. For breakfast, add them to your smoothie or omelette. Lunch and dinner should be easy. For recipe inspiration, please click here.
Do I need to buy organic?
The unfortunate reality is that any fruit or vegetable without a skin should be purchased organic. Your second best option is to soak your fruit and vegetables in one tablespoon of apple cider vinegar and adequate filtered water for five minutes, and then rinse before consuming. It’s also a great habit to get into even for organic produce, as you never really know what’s been crawling on and who’s been touching what you choose to buy.
Can’t always get to fresh?
Easy! Introducing Bare Greens, a delicious superfood powder from our friends at Bare Blends. Bare Greens is like an insurance policy for your nutrition plan. Adding this booster ensures you cover your vitamin, mineral and phytonutrients needs with certified organic ingredients. Bare Greens is a super easy way promote alkalinity, assist detoxification and enhance energy and nutrient absorption. Simply add it your morning smoothie, or a glass of lemon water to replace your morning coffee. You may also like to try it in your favourite raw treat, like this amazing Bare Greens Bar. Find out more and purchase yours here. But before you do, I have some great news! Bare Blends are offering all of us here at TNN a half price Bare Berries with every Bare Greens purchase. Then you can make my Bare Berry Slice too, plus pack your smoothies with maximum nutrient density. Here’s what you need to do:
1. Add Bare Greens + Bare Berries to cart
2. Apply coupon: THENATNUT
3. Discount will be applied.
A big thank you to the team at Bare Blends for their kind offer. Find out more about this amazing company here.
*This is on top of your sulfur-rich (i.e. from the mushroom and onion families) and coloured vegetable intake per day. More on this to come.