We all know we should eat vegetables. “Eat your greens”, “eat the rainbow”, “finish your vegetables” have been around forever. But what makes green foods so spectacular? With St. Patrick’s Day upon us, let’s start thinking (and eating) green! With my help, you will quickly understand why you should be eating green.
Tara’s Tuesday Tips:
Why You Should Be Eating Green
10 Reasons Green Foods Are So Important
1. Phytochemicals
Green vegetables are actually plants. We can thank phytochemicals for the vibrant green color of these plants/vegetables. This spectacular substance gives green veggies a whole host of health benefits.
2. Phytates
Dark green vegetables also contain phytates which gives greens their cancer-fighting properties.
3. Antioxidants
You may have heard of free radicals. Those pesky molecules that damage our body tissues, contribute to aging, and increase our risk of developing certain diseases? Free radicals are extinguished by eating antioxidants. Go green!
4. Fiber
Green fruits + vegetables have lots and lots and lots and lots of fiber! Fiber helps our bodies produce good gut bacteria. This is essential to proper functioning of our moods + brains, keeping our weight in check, preventing constipation, and fighting off colon cancer. I can’t say enough good things about eating lots and lots and lots of green foods with lots and lots and lots of fiber. Get it?
5. Phytonutrients
As I outlined in my article, Mood Boosting Foods, eating more green vegetables can cut your odds of developing depression by 62%! That’s a lot! That is thanks to phytonutrients!
6. Immunity
Our immune systems are a complex network of organs and cells constantly working together to fight off viruses, bacteria, and foreign cells. These cells can make us ill or cause disease. Eating green foods can strengthen our immune system and help our bodies put up a stronger fight against these pathogens. I go into lots more detail about this in my article, Immunity Boosting Foods.
7. Calorie Density
Foods with more bulk (water and fiber) allow you to take in less calories while eating a larger volume of food. You can eat LOTS of green foods that are packed with fiber and make you feel full while keeping your blood sugar down and calorie count down. I like the sound of that! You should to!!!!! Read on about calorie density here.
8. Lutein
AKA the “eye vitamin”. Greens are super high in lutein! This wonder vitamin has been found to slow the progression of macular degeneration and lower your risk of cataracts.
9. Healthy Bones
High in Vitamin K + Folate, greens give you a double benefit for keeping your bones healthy + giving them the nutrients they need to grow and repair themselves.
10. Diabetes Prevention/Treatment
Multiple studies have been published documenting the results of placing diabetics on a plant-based diet high in greens. Results across the board reveal that eating more greens leads to better blood sugar control, less insulin consumption, improved A1c levels, weight loss, and even less diabetic complications. Lots more information on this in my article, How To Eat To Prevent Diabetes.
10 Easy Ways To Green Up Your Plate:
- Make a lettuce wrap (Jackfruit Mexican Lettuce Wraps)
- Make veggies easy to grab + go by washing and cutting them as soon as they make it in your door.
- Top your pizza with veggies (Roasted Vegetable Pizza)
- Sneak greens into baking (Healthy Eggless Zucchini Brownies)
- Keep your freezer stocked with frozen greens (Guide To Frozen Vegetables)
- Dunk your green veggie into a green veggie (Dairy Free Green Goddess Dressing)
- Blend away (Cilantro Jalapeno Hummus)
- Make soup (Quinoa Vegetable Soup: Instant Pot or Stove-Top)
- Introduce your air fryer to your green friends (Air Fryer Zucchini Fries)
- Use herbs! (Oil Free Air Fryer Potato Wedges)
Think Outside The Green Box:
Lettuce + Kale Are Not The Only Green Foods!
The parade of greenery is endless. Don’t get stuck in a green food rut! Food boredom can lead you down a path to binging, poor food choices, inadequate nutrient intake, and more. Try some of these other green foods that might be new to you! Broaden your green horizons 💚
- Edamame (Toss into Vegetable Korma)
- Avocado (The Only Guacamole Recipe You Will Ever Need)
- Green Olives (Perfect for Salads!)
- Parsley (Quinoa Tabbouleh)
- Green Tea
- Granny Smith Apples (Fennel Apple Salad)
- Pistachios
- Brussels Sprouts (Balsamic Roasted Brussels Sprouts)
- Kiwi
- Basil (toss into Meatless Marinara Sauce)
- Matcha
- Arugula (Arugula Pizza)
- Broccolini (Air Fryer Broccolini)
- Tomatillo (Chipotle Copycat Medium Salsa)
- Broccoli Sprouts
- Green Beans (Air Fryer Green Beans)
- Peppers (Mexican Stuffed Peppers)
- Asparagus (Air Fryer Asparagus)
- Spinach (Spinach Mushroom Quinoa or Sautéed Frozen Spinach)
- Broccoli (Easiest Vegan Broccoli Cheddar Soup)
Food For Thought
Green foods are packed with phytonutrients, antioxidants, and have amazing healing properties! They are also high in fiber, low in sugar, low in calorie density, and loaded with lots of vitamins. Best of all, when we choose to eat green foods, we choose to give our immune systems a boost, and we could all use that!
It’s not easy being green … or is it? 🤔
All the best
Tara 💚
⭐ Feeling inspired about why you should be eating green? Leave a comment below, I love to hear from you!⭐
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