Written by LISA GRENTZ, MS, RDN, CD
Kale, spinach, collard greens, Swiss chard, mustard greens, arugula, Bok choy, and beet greens are just some examples of leafy greens. These edible plant leaves are considered to be power greens because they are low in calories and fat, rich in fiber, and full of nutrients, antioxidants, and other beneficial compounds that provide health benefits to the body.
The calories provided from green leafy vegetables are primarily from complex carbohydrates, fiber, and protein. This balance of macronutrients is slower to digest, thus providing a sense of satiety or fullness. The family of leafy greens supplies minerals like iron, calcium, potassium, and magnesium as well as vitamins like vitamin A, vitamin C, vitamin K, folate, and an assortment of B vitamins.
Regularly including leafy greens in your diet can help regulate blood sugar levels, maintain healthy brain function, enhance immune function, improve digestion, lower the risk of cancer, and protect against cardiovascular disease.
The USDA’s 2020-2025 Dietary Guidelines for American’s recommends children consume ½ to 1 ½ cups of dark green vegetables per week. Adult women should strive for 1 ½ cups per week and adult men should aim for 1 ½ to 2 cups per week.
Keep your eye out for our next blog for fun and easy ways to incorporate leafy greens into your diet.
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