Ever wonder what vegetables you should be eating more often than others? Answer: Leafy Greens! Leafy greens are not only a culinary delight, they’re also highly nutritious. In this article, we’ll explore the importance of incorporating leafy greens into your everyday diet, the nutritional advantages they offer, and the variety to accommodate all preferences!

Let’s talk about the green. The leafy green, that is.

Why Eat Leafy Greens?

Leafy greens are an essential component of a balanced diet due to their rich nutrient profile. In fact, Canada’s Food Guide recommends that you try and eat 1 leafy green per day. This is because are they are known to being important food sources of…

Fibre

Leafy greens are a significant source of dietary fiber, an essential component for digestive health such as helping to regulate bowel movements, preventing constipation, and improving gut health as well as for cardiovascular health.

Calcium

Calcium is vital for maintaining strong bones and teeth. Regular consumption of these greens can help you to support bone health and prevent conditions like osteoporosis through your diet.

Folate

Folate, also known as vitamin B9, is crucial for cell division and the production of DNA. Darker leafy greens such as spinach, broccoli, and arugula are known to being rich in folate. Among others, this nutrient is of particular importance for pregnant women, as it plays an important role in healthy development of the fetus and the prevention of neural tube defects among infants.

Magnesium

Magnesium is a crucial mineral involved in over 300 biochemical reactions in the body, including energy production, muscle and nerve function, and blood glucose control. Leafy greens are excellent sources of magnesium and should be incorporated into your diet to help ensure you meet your daily magnesium needs, promoting overall health and well-being.

What Should I do if I Have Trouble Digesting Leafy Greens?

Many of us may respond to the types of leafy greens differently than others. For instance, many people may experience bloating when eating cruciferous vegetables over eating non cruciferous vegetables.

Cruciferous vs Non Cruciferous

a) Cruciferous

Cruciferous vegetables belong to the Brassicaceae family and are renowned for their distinctive flavors, potent health benefits and gas-producing properties. Some common cruciferous leafy greens include:

Arugula
Bok Choy
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Kale
Nappa Cabbage (ex: kimchi)
Red Cabbage

b) Non cruciferous

Non-cruciferous leafy greens, while not part of the Brassicaceae family, are equally nutritious and versatile and are less likely to cause gas. Examples include:

Asparagus
Celery
Fresh herbs
Green onion
Leek
Lettuce
Spinach
Swiss Chard

In sum, incorporating leafy greens into your diet is a simple and effective way to boost your intake of essential nutrients like calcium, folate, magnesium and fiber. Embrace the diversity of leafy greens and enjoy the vibrant flavors and nutritional advantages they bring to your meals.

Get creative with greens today!

An Introduction to Leafy Greens