“Eat your Greens”

How many people are fed up hearing this in their lives!!  Green vegetables are notoriously disliked by all age groups and this makes me sad, but I completely understand why.

The data I gather from advising thousands of people gives me expert insight.  And as you probably guessed, the largest percentage of dislikes stems from being forced to eat these as a child.

Definitely, bland, boring over-cooked bitter vegetables do not appeal and should not be on the menu at any age!

Green vegetables and especially green leafy vegetables are full of important health-improving benefits which we need to be serving daily – cooked nice.

5 Health Benefits of eating Green vegetables

1. Green vegetables assist in feeding your good gut microbiome – essential for multiple benefits, especially if you have dysbiosis, irritable bowel syndrome, autoimmune conditions and much more.
2. Green vegetables can assist your blood sugar levels – the nutrients are involved in numerous actions with the help of fibre, Vitamin C, magnesium, Vitamin K. If you are Diabetic, pre-diabetic or have metabolic syndrome it’s time for a rethink.
3. Bones – Green vegetables are excellent providers of non-dairy calcium and vitamin K, boron, manganese all essential for strong and flexible bones. Check out my YouTube video on Osteoporosis
4.  Green vegetables can assist in weight loss – we know from studies that obesity is linked to diabetes, heart disease, high blood pressure and cancer. Eating good quality nutrients from your food is the key to long-term weight loss success and keeping healthy. Green vegetables provide a plethora of nutrients with fibre, phytochemicals, vitamins and minerals while providing very low amounts of energy. You can learn more by watching my weight loss for life series.
5. Green vegetables for wrinkles. Vitamin E is an antioxidant we know protects skin cells from free radical damage from the environment and the sun. Folate is a vital nutrient for DNA repair and new cell growth. Green leafy vegetables are rich in these and beta-carotene which is a super antioxidant known to renew and repair the skin.

Is it OK to eat fruit instead of vegetables?

Fruits are amazing for multiple nutrients but should not take the place of vegetables. They should be consumed in moderation. Fruits contain natural sugars that if eaten to excess may derail your nutrient balance.

What should I eat if I don’t like greens?

Thankfully it is easy to re-establish or start to like eating greens!  As a Dietitian I teach people how to be able to add 3-4 of these each day into their diets. It takes a little time and some great recipes but improving the gut bacteria allows for the brain and gut to work together and this is where the magic happens!

What green vegetables are good for weight loss?

All green and colourful vegetables are important for weight loss.

Some green choices can include Spinach, Kale, Rocket/Arugula, Lettuce, Bok Choi, Pak Choy, Broccoli, Sprout, Asparagus, green peppers, Cucumber, cabbage, and watercress.

What green vegetables can I eat every day?

All!

The more the merrier as long as you are getting sufficient good quality proteins, fats and carbohydrates.

Should you eat green vegetables every day?

Absolutely. If you take a blood thinner warfarin it is really important not to stop eating these if they are part of your normal diet. We know warfarin works best when the level of vitamin K in your body stays the same. So if you typically eat leafy greens, you can continue to eat your usual serving.

Is drinking your greens the same as eating them?

Blitzing vegetables is a useful way to add in greens just make sure you use the whole vegetable, stalks etc as this is the fibre-rich part.

Powdered greens have been big business in recent years. If you have the money to spend on them they may assist you if needing more nutrients. But be mindful they do contain many add-ins that you may find change your gut bacteria. If these probiotics are not right for you or the amount of added fat-soluble vitamins are high, these may be stored in excess in the body if not required – not really what you want.  In my professional opinion, sporting or highly active people are the ones who may find these helpful.

And finally greens from top to bottom!

Green vegetables for eyes

Green leafy vegetables can assist with preventing age-related macular degeneration and cataracts. The human body cannot make lutein or zeaxanthin; they must be consumed. Spinach, kale and broccoli are leafy green vegetables rich in both lutein and zeaxanthin and vitamin C.  These antioxidants act as a natural sunscreen for your eyes and they protect your eyes from harmful UV rays.

Green Vegetables for Constipation

Constipation- Green vegetables are essential as part of a healthy dietary intake each day as the expandable fibre absorbs water as it passes through the bowel and triggers a regular bowel motion relieving possible constipation. The softening action of the insoluble fibre decreases pressure inside the intestinal tract and may help diverticular disease/diverticulitis. Check out my YouTube Video on Constipation.

So if you are still keen and green and …

Need help optimising your foods or are unsure of how to change your eating habits?

please contact us.

We would love to help you or your family and friends with any nutrition-related queries big or small.

In the meantime do please check out our 121Dietitian Shop for specially selected choices created for you.

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Gillian x

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