Six Beneficial Green Foods and Their Impact on Your Physique
Leafy greens, such as arugula, chard, kale, mustard greens, bok choy, and spinach, are more than just salad ingredients. They are nutrient-dense superfoods offering various nutritional benefits, health advantages, and unique characteristics.
Nutritional Benefits
Arugula
Rich in vitamins A, C, and K1, arugula is a flavourful and low-calorie green (approximately 25 kcal per 20g serving). It provides fibre, protein, and small amounts of fats and sugars, making it a nutrient-packed green suitable for salads and Mediterranean dishes.
Chard
Chard, similar to beet greens, is high in vitamins A, C, and K, as well as minerals like magnesium and potassium. It offers a mild flavour and versatile texture, making it a great addition to various dishes.
Kale
Kale is high in vitamins A, C, and K, and is noted for possibly lowering the risk of some cancers due to its antioxidant-rich compounds.
Mustard Greens
Mustard greens contain vitamins A, C, E, and K, plus fibre, potassium, iron, calcium, manganese, copper, and folate. They exhibit immune-strengthening, antioxidant, anti-inflammatory, antibacterial, and antiviral properties.
Bok Choy
Bok choy is commonly recognised for its high vitamin A, C, and calcium content, and is typically valued for its low calories and antioxidants.
Spinach
Spinach is rich in potassium, folate, vitamin K, iron, and calcium (especially when cooked). It supports healthy blood, bones, and cellular function.
Health Advantages
These leafy greens contribute to strengthening the immune system, provide antioxidants that protect cells from free radical damage, supply vitamin K, which supports blood clotting and bone health, contain fibre, which promotes digestive health, and some may lower the risk of certain cancers. Many have anti-inflammatory properties supporting overall health.
Unique Characteristics
Arugula
Known for its peppery, complex flavour, arugula is a distinctive addition to salads or Mediterranean cuisine.
Mustard Greens
Mustard greens are known for their "zingy" flavour, available in a variety of colours, and adaptable to diverse cuisines. They are harvested at micro to maturity stages, providing extended fresh supply.
Kale
Noted for its curly leaves and high antioxidant content, kale is often considered a "superfood."
Spinach
Versatile and nutrient-dense, spinach is popular fresh or cooked, and easy to add to many dishes for boosting nutrition.
Chard and Bok Choy
Chard and bok choy provide unique textures and mild flavours along with dense micronutrients.
In summary, these leafy greens are excellent sources of vitamins A, C, K, minerals like iron, calcium, potassium, and beneficial compounds such as antioxidants and anti-inflammatory agents that support immune health, bone strength, cancer prevention, and digestive health. Their flavours range from mild (spinach, chard) to peppery or spicy (arugula, mustard greens), offering culinary versatility.
Some interesting facts about these greens include:
- A compound called sulforaphane in this group of veggies is known to stop tumour growth.
- Arugula is more nutrient-dense than carrots, tomatoes, and even sweet potatoes.
- Chard belongs to the same family as beets and offers 636% of the daily requirement of Vitamin K.
- Spinach helps the body produce nitric oxide, a natural artery health and circulation booster.
- Arugula contains a substantial amount of lutein and zeaxanthin, antioxidants that protect against macular degeneration.
- Mustard greens are high in chlorophyll, a natural plant pigment that stimulates the production of enzymes that detoxify the liver and is a natural wound healer.
- Chard stems can be red, green, or yellow, and a bundle of combined colours is often sold as "rainbow chard."
- Arugula, with its flavourful peppery taste and high nutrient density, offers benefits beyond being just a salad ingredient, having antioxidants that protect cells from damage, supporting immune health, and potentially lowering the risk of certain cancers.
- Chard, rich in vitamins A, C, K, and minerals like magnesium and potassium, contributes to overall health by promoting digestive health, strengthening the immune system, and supporting blood clotting and bone health.
- Kale, known for its high antioxidant content and distinctive curly leaves, along with its immune-strengthening, anti-inflammatory, and anti-cancer properties, is often referred to as a "superfood."
- mustard Greens, with their "zingy" flavour and diverse culinary adaptability, provide a variety of health benefits, including immune support, detoxification, and cancer prevention.
- Bok choy and chard, while offering unique textures and mild flavours, are packed with dense micronutrients that support healthy blood, bones, and cellular function, and contribute to overall health. Additionally, spinach is versatile and nutrient-dense, and is valued for its ability to boost nutrition in many dishes. These leafy greens are essential components for a balanced, healthy diet.
