Dark Green Leafy Vegetables

Worthy of their own mention due to the wide range of benefits derived from them. Includes:

Arugula (Rocket salad leaves)

Beet greens

Collard greens

Kale

Mustard greens

Sorrel

Spinach

Swiss chard

Turnip greens

Dark green leafy vegetables are nitrate rich so protect arteries, improving their function and regulating blood pressure. They are also high in potassium; this increases the release of nitric oxide, which in turn significantly improves arterial function and helps to regulate blood pressure. This improved arterial function reduces the risk of stroke.

Chlorophyll, the green pigment in dark green leafy vegetables reduces inflammation and helps to regenerate the antioxidant coenzyme Q10. They are rich in magnesium; this helps to reduce the risk of metabolic and inflammatory disorders, and reduces the risk of cardiac death.

They are a plant-based source of calcium needed to reduce the risk of osteoporosis and bone fractures.

High levels of vitamin K found in dark green leafy vegetables helps blood to clot in the event of an injury.

They are the most concentrated source of lutein, an eye health nutrient that is taken up into the brain and is associated with better cognitive performance across the lifespan.

As they are rich in magnesium; consuming dark leafy green vegetables reduces the number of migraine attacks sufferers face.

Rich in folate, they lower homocysteine levels, therefore reducing the risk of Alzheimer’s dementia.

In summary dark leafy green vegetables can:

Reduce blood pressure

Reduce stroke risk

Reduce inflammatory disorders risk

Reduce metabolic disorder risk

Reduce osteoporosis and bone fracture risk

Reduce number of migraine attacks

Reduce Alzheimer’s risk

Improve eye health

Improve cognitive performance

Takeaway:

Eat greens every day! They have a wide range of health benefits. Bonus points if you have a dark green leafy veg that is also a cruciferous veg such as kale or watercress. Aim for 2 servings a day. 1 serving = 1 cup of raw or ½ cup of cooked dark green leafy vegetables.