DARK LEAFY GREENS!

It turns out Popeye had the right idea when he said “I’m strong to the finish, ‘cause I eats me spinach”! Dark leafy greens like spinach, kale, collards, chard, mustard, and turnip should definitely make the super foods list because they are nutritional rock stars! They are generally low in calories, high in fiber, and rich in many vitamins, minerals, antioxidants, and phytonutrients. These greens even provide a decent amount of calcium and iron, both important nutrients in bone and cardiovascular health.

Crazy for Vitamin K

All the dark leafy greens are very high in Vitamin K (1 cup of kale provides 684% of the RDA). An often underappreciated, but quite important nutrient, vitamin K is heavily involved in several different important bodily processes. From skeletal to cardiovascular to nervous all of these systems need vitamin K to function properly. It is important in bone health because it promotes the synthesis of osteocalcin, a key protein involved in the maintenance of bone strength and density. It also involved in the prevention of excess osteoclasts from breaking down bone tissue. Vitamin K may also aid in the prevention of atherosclerosis, heart disease, and stroke because it is involved in the production of the matrix Gla protein, which directly prevents calcium from depositing in tissues. The nervous system needs plenty of vitamin K because it is a key component of sphyngolipids, which make up the nerve-insulating myelin sheath. Blood clotting is also another process where vitamin K is necessary for proper functioning. So much so that individuals on anticoagulants/blood thinners like Warfarin need to be wary of their dark leafy green intake. Vitamin K can interact with some of these medications so it is best to consult your doctor first.

Prevention & Protection

Dark leafy greens are very high in vitamin A (1 cup of spinach provides 200% of the RDA), which is involved in various processes of our immune system. Vitamin A acts to protect and strengthen certain “entry points” of the human body such as the GI tract, mucous membranes, and skin. It is also a key component of leukocytes, or white blood cells. It also promotes moisture retention in the epidermis, which may aid in fighting psoriasis, acne, and even wrinkles. The dark leafy greens are also full of cell-protective phytonutrients like beta carotene, lutein, and zeaxanthin, which are involved in eye health and may help protect from cataracts and age-related macular degeneration. A study by the Vanderbilt Ingram Cancer Center and Shanghai Center for Disease Control showed that dark leafy greens are associated with a decreased risk of certain cancers including breast, lung, prostate, and colon.

Eat Up!

There are so many different ways you can enjoy dark leafy greens. You can try them in a salad, add them to a wrap, throw a few handfuls in a soup, put them in a stir fry, or even blend them up in a smoothie (trust us!). You will usually want to buy organic with these veggies because they tend to have a high incidence of heavy pesticide residue (make sure to wash well either way!). One important thing to know about eating these is that dark leafy greens are high in oxalic acid, a compound that can decrease or block the absorption of both calcium and iron. The best way to get around this is by cooking your greens (steaming is best!), which breaks down the oxalic acid. Another option is to consume something that is a good source of vitamin C along with your greens. A good example of this would be to have a salad with some sliced strawberries and a squeeze of lemon.

Try these recipes to add more dark leafy greens to your healthy diet!

Green Monster Smoothie

Blend:

1 sliced banana, frozen

½ cup Fage 2% plain greek yogurt

7 pieces frozen organic mango chunks

½ cup frozen organic peach slices

8 oz Silk Unsweetened coconut milk

1 scoop vanilla protein powder

2 cups baby spinach

Crunchy Kale Chips

Ingredients:

1 head kale, washed and thoroughly dried
2 tablespoons olive oil
Sea salt, for sprinkling

Directions:
1.Preheat the oven to 275 degrees
2.Remove the ribs from the kale and cut or tear into 1 ½ inch pieces. Toss with the olive oil and salt. Lay kale on a baking sheet. Place in the oven, and bake until crisp, turning halfway through, approximately 20 minutes. Enjoy!