Why You Need to Have Greens in Your Diet

Bowl of delicious green salad

There are tons of reasons why we’ve been told to eat our greens ever since we were young. They are chock-full of phytonutrients, vitamins, and minerals that do amazing things for our health.

These health benefits range from stress relief to enhanced insulin sensitivity to an even longer lifespan! And this is just the tip of the iceberg as green veggies offer so much more. 

If you’re curious to know about the health benefits green leafy vegetables provide for your mind, body, and overall wellness, this article is for you.

Find out how greens can help prevent cognitive decline, combat bloating, enhance your mood, reduce inflammation, build strong bones, promote healthy skin, and more!

We’re certain you’ll be convinced to fit more greens into your regular nutrition, so we’ve also included tips on how to add more green veggies to your diet.

Green leafy vegetables reduce inflammation

Inflammation is one of the most common causes of chronic illnesses. To prevent your risk of chronic diseases, it is essential to consume foods that help battle inflammation.

Green leafy veggies are abundant in powerful antioxidants and polyphenols which have anti-inflammatory properties.

Eating greens such as spinach, kale, and collards may reduce the markers of inflammation, and prevent your risk of diabetes and cardiovascular diseases.

Green leafy vegetables help prevent cognitive decline

If you’re looking to keep your mental sharpness even when you’re already grey and old, remember to eat your greens! One study concluded that green leafy vegetables may help dwindle cognitive decline that comes with aging.

The study suggests eating one serving of greens per day and other foods rich in lutein, folate, α-tocopherol, phylloquinone, and kaempferol to savor this beneficial effect.

Green leafy vegetables combat stress

Drinking a big glass of green smoothie in the morning is one of the best and most natural ways to combat stress and other mood disorders.

Green leafy veggies are dense in folate, an essential nutrient that helps combat depression and enhances mood.

Folate assists in mood enhancement by supporting the regulation of serotonin, a neurotransmitter that contributes to the feelings of happiness and well-being.

According to a study, folate helps to boost the efficiency of antidepressants. What’s more, when paired with another power nutrient, B12, folate can also help to treat depression.

Green leafy vegetables strengthen your bones

Apparently, it’s not only milk that can help strengthen your bones. Adding greens to your diet can do the trick as well!

In fact, one study revealed that milk consumption may even make women more prone to hip fractures and increase the risk of death among men.

Luckily, greens make a healthy alternative! Green leafy vegetables are also rich in calcium, a nutrient essential for building and maintaining strong bones.

Certain green veggies like kale and broccoli are super dense in vitamin K, which can enhance bone mineral density and fight the risk of fractures in people suffering from osteoporosis.

Green leafy vegetables fight bloating

Gut infections also cause bloating, and since greens help give you a healthier gut, you are less likely to suffer from the ill feeling of a bloated tummy. Other factors that contribute to bloating are food choices and other digestive problems.

But adding greens to your diet can help combat this. Green leafy vegetables also contain significant amounts of potassium, a mineral that also doubles as an electrolyte.

This important nutrient helps to regulate fluid balance in your body. Excessive sodium intake, which is commonly caused by overconsumption of processed foods, can worsen bloating.

Eating potassium-rich foods such as spinach and other greens can help your body flush out excess sodium, reduce stomach bloating, and bring back the balance of body fluids.

Green leafy vegetables enhance insulin sensitivity

Another prized benefit of greens is their ability to enhance insulin sensitivity and lower the levels of blood glucose. Because of these positive effects, you can prevent your risk or regulate your diabetes symptoms better.

It was revealed that consuming one and a half extra serving of green leafy veggies per day can trim your diabetes risk by 14 percent!

Green leafy vegetables help detoxify your body

A healthy detox helps to optimize health and well-being by purging harmful toxins out of the body, and one of the best ways to do this is by adding greens to your diet!

Greens are known to be excellent detoxifiers as they are super rich in chlorophyll, a natural plant pigment that boasts powerful detoxifying properties. Chlorophyll is also what gives plants and veggies their green color.

Foods that are rich in this pigment such as parsley, chlorella, and spirulina bind to toxins and heavy metals in your blood before getting rid of them.

Aside from cleansing your liver, chlorophyll was also found to help promote weight loss, boost your immune system, eliminate odor, and reduce inflammation.

Read: Adding chlorophyll-rich foods like greens can make you enjoy all these benefits!

Green leafy vegetables help prevent cancer

Another impressive health benefit of greens is their ability to help reduce your cancer risk. Thanks to their rich antioxidant content, green leafy veggies fight oxidative stress, which triggers cancer growth.

Several studies also found a strong link between inflammation and cancer. And since greens possess anti-inflammatory effects as well, they help inhibit the development of cancer cells.

Researchers also found that adding cruciferous veggies like kale, broccoli, and cabbage to a healthy diet may prevent the risk of certain cancers like ovarian, pancreatic, and colorectal cancer.

Green leafy veggies may prolong your life

Want to live longer? Include more greens in your plate!

One study suggests that eating fruits and vegetables, which are rich in antioxidants not only helps combat diseases but promote longevity as well.

According to the research, people with the highest levels of alpha-carotene in their blood had the lowest risk of death at 39 percent.

Alpha-carotene is an antioxidant abundant in dark-green veggies like broccoli, spinach, Turnip greens and collards, and other nutritious foods like yellow-orange vegetables such as sweet potatoes, and pumpkins.

The study’s findings support experts’ claim that consuming more fruits and vegetables can help prevent premature death.

Green leafy vegetables promote gut health

Greens like brussels sprouts and broccoli also help give you a healthier gut by switching on T-bet, a recently discovered gene that instructs precursor cells to develop into innate lymphoid cells (ILCs).

ILCs are immune cells that are found in the digestive system lining and plays a crucial role in protecting the intestine against bad bacteria.

They were also found to be beneficial in controlling food allergies and other intolerances, and trimming the risk of developing bowel cancer.

Green leafy veggies also contain dietary fiber, which feeds on the good bacteria in your body. With these beneficial effects, there’s more reason to add greens to your diet, especially if you’re dealing with any gastrointestinal issues.

Green leafy vegetables promote healthy skin

Greens also contain beta-carotene, the plant pigment that gives carrots and other veggies their yellow-orange color.

The beta-carotene contained in green veggies helps prevent skin damage and keep your skin looking young and healthy.

Adding greens to your diets such as kale, spinach, and lettuce may increase your beta-carotene intake and make you enjoy its benefits to your skin.

How to Add More Greens to Your Diet

Green salad bowl with bread

Luckily, you can enjoy the amazing health perks of green veggies in so many ways! Below are helpful tips on how you can add more greens to your diet.

Add greens to your smoothie

One of the best ways to disguise veggies is by adding them to your morning smoothies. Boost your berry smoothie’s nutritional punch by incorporating greens into it like cauliflower.

Adding half a cup of frozen cauliflower to your smoothie will not only make your drink creamier but healthier, too!

Make a nutritious salad

Green salads are a popular healthy food choice! You can toss your green veggies like lettuce with a few other key ingredients like tomatoes, onion, and cucumber for a nutrient-packed salad.

Season this with salt and pepper and enjoy it as a side dish or a meal on its own.

Create a homemade vegetable soup

Creating a homemade veggie soup is super easy! All you need is to chop half an onion, sauté it using olive oil, and add two cups of your vegetable of choices like cauliflower or zucchini.

Then, add one liter of vegetable stock and cook for 10 minutes until your veggies are tender. Puree your soup into a blender and season with salt and lemon. Voila – healthy soup coming up!

Buy green powder

While experts recommend getting your nutritional requirement from whole foods, it’s sometimes challenging to get enough of them, especially if they are not in season.

Buying organic greens powder is a convenient option if you’re looking to stay healthy even during on busy days or when you’re traveling. You can mix greens powder into water and drink it down to enjoy its health perks.

Takeaway

Adding green veggies to your diet is absolutely a wise move! Spinach, kale, cabbage, lettuce, Brussel sprouts, and broccoli are just some of the nutrient-dense greens you can fit into your regular nutrition.

Getting more of them will surely make you reap its incredible health perks. So, eat your greens because it’s worth it!


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