The cruciferous family includes bok choy, kale , broccoli, Brussels sprouts, cabbage, rutabaga, and turnips.A diet that is rich in fruits and vegetables appears to help reduce the risk of many lifestyle-related health conditions.A high intake of plant foods, such as collard greens, appears to decrease the risk of a number of health conditions, including obesity and overall mortality, diabetes, and heart disease.The findings suggested that consuming cruciferous vegetables may lower the risk of breast cancer, especially in women who have not yet reached menopause.Results of a study published in 2014 suggest that a high intake of fiber might reduce inflammation and glucose levels in people with type 1 diabetes.It may help people with type 2 diabetes to achieve better levels of blood sugar, lipids, and insulin.Studies suggest that alpha-lipoic acid (ALA) can lower glucose levels, increase insulin sensitivity, and prevent changes related to oxidative stress in people with diabetes.Excessively high doses of ALA appear to produce adverse effects similar to those caused by too little.While “normal” amounts can help prevent oxidative stress, high levels may lead to cell damage.Researchers have found that consuming collard greens improved liver function in rats with high blood pressure.Vitamin C enables the body to build and maintain levels of collagen, which provides structure to skin and hair.Choline also helps to maintain the structure of cellular membranes, the transmission of nerve impulses, the absorption of fat, and the reduction of chronic inflammation.Folate, also present in choline, may help with depression, as it can prevent an excess of homocysteine from forming in the body. .
Super Greens: Are Greens Powders Healthy?
It’s no secret that most people don’t eat enough vegetables.What Are Greens Powders?Greens powders are dietary supplements that you can mix into water and other liquids.Blueberries, raspberries, goji and acai berries Nutritional extracts: Green tea extract, grape seed extract, ginkgo biloba extract.Green tea extract, grape seed extract, ginkgo biloba extract Probiotics: Lactobacillus (L.) rhamnosus, L. acidophilus, Bifidobacterium lactis.Summary Though formulations of greens powders vary by brand, they’re generally made from dried leafy greens and other vegetables, seaweed, grasses, high-antioxidant fruits and herbs.7 grams Dietary fiber: 2 grams.2 grams Sodium: 2% of the Reference Daily Intake (RDI).60% of the RDI Potassium: 5% of the RDI The powders are generally low-calorie, but mixing them with something other than water may add calories.Summary Greens powders are generally low in calories but high in certain minerals and vitamins, including selenium, iodine, chromium and vitamins A, C and K, as well as plant compounds with antioxidant and anti-inflammatory functions.A Supplement Worth Considering The nutrients and plant compounds in greens powders may support overall wellness when used in combination with a healthy diet and lifestyle.For example, greens powders are typically high in vitamins A and C, which help support immune function ( 7 , 8 ).Greens powders have been tested in a few small studies, but results can vary by brand and supplement formulation.In one four-week study in 10 healthy people, two tablespoons (10 grams) of greens powder taken daily lowered blood levels of oxidatively damaged proteins by 30% ( 1 ).Preventing damage to blood proteins like enzymes is important, as they perform functions that help protect you from cancer and chronic diseases ( 12 ).In a three-month study in 63 healthy women, those taking one tablespoon (10 grams) of greens powder containing green tea extract daily reported significant increases in energy, while the placebo group reported no change ( 15 ).It’s also uncertain whether a greens powder without green tea extract would provide the same benefits.Not a Substitute for Whole Vegetables Eating a wide variety of whole vegetables and other produce as part of a well-rounded diet is the best way to achieve nutritional balance and avoid excesses of any one nutrient ( 24 ).Additionally, greens powders are low in fiber, typically only providing 1–2 grams per serving, though sometimes extra fiber is added ( 27 ).It’s most common to stir the the powder into water, juice, milk or milk substitutes and smoothies.Add them to soup However, when you heat greens powder, you may decrease or get rid of some of the nutrients, including vitamin C and probiotics.
Turnip greens: Health benefits, uses, and possible risks
The ANDI index measures the vitamin , mineral and phytonutrient density, in relation to the caloric content of foods.Turnip greens are among the top foods in terms of the Aggregate Nutrient Density Index (ANDI) score.A 55-gram cup of raw turnip greens contains 22 mg of sodium, so it is not advisable to add salt when cooking or eating this vegetable.The high levels of nutrients in turnip greens can enhance health and help prevent disease.Dietary nitrate, for example, has been shown to protect the health of the cardiovascular system, reducing the risk of coronary heart disease, stroke, and hypertension.Share on Pinterest The vitamin K and calcium in turnip greens help to ward off osteoporosis and keep the skeleton strong.Early results suggest that the compound can inhibit the enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells.Grilling foods at high temperatures can produce heterocyclic amines, which experts have linked to some cancers.As an excellent source of the antioxidant vitamin C, turnip greens can help fight the formation of free radicals known to cause cancer.This has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.Turnip greens are high in both fiber and water content, which help to prevent constipation, promote regularity and maintain a healthy digestive tract.Adequate folic acid intake is also needed during pregnancy, to protect the fetus against neural tube defects.Turnip greens contain choline, an important nutrient that helps with sleep, muscle movement, learning, and memory.Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.Folate, also found in collard greens, may help with depression by preventing an excess of homocysteine from forming in the body.Studies suggest that eating more plant foods, such as turnip greens, decreases the risk of cancer, obesity, diabetes, heart disease and overall mortality. .
The Top 14 Healthiest Greens for Your Salad
While slightly higher in calories than other greens, cooked kale provides about 14 percent of your daily requirement for calcium, which is essential for building and maintaining strong bones.“It's simple to prepare sauteed with some onions and garlic, amazing baked into ‘chips,’ and makes a great base for a salad.” For the salad, if you chop the kale into small pieces or allow it to sit in the dressing for a little bit before eating (or both), it becomes more tender, she explains. .
The table below lists specific amounts that count as 1 cup of vegetables towards your recommended intake. .
Are Green Smoothies Good for You? Pros and Cons, Nutrition
Unlike juices, green smoothies retain the beneficial fiber content from whole foods.While these greens alone can make for a bitter-tasting smoothie, there are tons of combinations that improve its flavor profile and add nutritional content.Leafy greens are naturally low in these nutrients, so make sure to be mindful when adding ingredients to ensure a balanced smoothie. .
7 of the Healthiest Leafy Greens
Kale has become very popular; it’s a common main ingredient in green juices and the foundation for other juice recipes.A serving of watercress actually has four times more beta-carotene and vitamin A than an apple.These healthy little green leaves are rich with nutrients such as vitamins A, C and K. They are great for a salad or to have as a side for most dinnertime recipes.This green is also a great source for vitamins A and C.Green leaf.No matter which you pick, lettuce packs the vitamin A and folate you are looking for to keep yourself healthy.When you’re sick of lettuce, arugula is a great, easy alternative.That makes it a great leafy green to help you rehydrate.If you’re curious as to what other foods can be beneficial for you, reach out to your primary care physician for advice.If you are local to Southern California and are in search of a primary care physician, call (800) USC-CARE (800-872-2273) or visit www.keckmedicine.org/request-an-appointment/ to schedule an appointment.