The Power of Green Vegetables - Friday's Edition - 1/25/08

Green vegetables are amazingly nutritious; they are a power house of anti-oxidants rich in chlorophyll. This is the pigment that gives green vegetables their color. In general, the darker green the vegetable is the more nutritious. A good example is iceberg lettuce compared to romaine lettuce; romaine lettuce has 8 times the vitamin A and 6 times the vitamin C. Yet few of us eat the USDA recommended serving of 3 cups of dark green vegetables a week.

Dark green leafy vegetables calorie for calorie, are perhaps the most concentrated source of nutrition of any food. They are a rich source of minerals (iron, potassium, calcium and magnesium) and vitamins (K, C, E and many B vitamins). Vitamin K even more important than we once thought; helps regulate blood clotting, protect bones from osteoporosis, may be a key regulator of inflammation and may help protect us from
inflammatory diseases including arthritis, and may help prevent diabetes.

Studies on Green Vegetables:

Researchers for the American Institute for Cancer Research found that the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung cancer and stomach cancer.

Another study from the American Cancer Society stated, at the Fred Hutchinson Cancer Research Center, men who eat plenty of green vegetables in the cruciferous family (cabbage, broccoli and brussels sprouts) can lower their risk of prostate cancer by 41 percent.

Research conducted at the Jean Mayer USDA Human Nutrition Center on Aging at Tufts University found, Folate, a B vitamin found in leafy green
vegetables, may protect against cognitive decline in older adults.

Benefits of Three Great Greens:

Collard Greens* - are rich in phytonutrients that help your body detoxify, fight against cancer, support your immune system and help protect your heart and lungs. They have vitamins A, C, B1, B2, B6, and E, manganese, folate, potassium, protein, magnesium, zinc, omega-3 fatty acids and iron.

Sea Vegetables* - or better known as seaweed contains the largest range of minerals of any food. Seaweed contains potassium, calcium, magnesium, iodine, niacin, iron, folate, pantothenic acid, folic acid and vitamins A, C, B1, 2, 6 and 12. Seaweed may help to prevent cancer, prevent birth defects, prevent heart disease, promote healthy thyroid function, provide relief of menopause and help reduce inflammation. Because of seaweeds salty flavor, if baked till dried, it makes a great nutritional snack.

Spinach* - loaded with calcium helps strengthen bones, vitamins A and C, fiber, folic acid and magnesium help control cancer, especially colon, lung and breast cancers. Also the folate in spinach helps protect against heart disease.

There are many ways to incorporate more green vegetables into your diet. Soups, salads, stews, stir fries, egg omelet, casseroles, sautéed in olive oil, lemon or garlic, steamed, V8 juice and of course raw.

Sources for article:

American Cancer Society
Albert Einstein College of Medicine of Yeshiva University
American Institute for Cancer Research
USDA Human Nutrition Center on Aging at Tufts University