The benefit of eating greens

Leafy greens are packed with health benefits. Here are some examples of how these vegetables can improve your well-being:

• Weight management: Most green vegetables are low in calories. You can eat as much as you like without putting on extra weight.
• Mortality rate: Frequent consumption can substantially lower your mortality risk. Leafy greens contain vitamin K, Magnesium, the B vitamins, Calcium, amongst many other essential nutrients. These nutrients are critical for every cell function and hence, prevent the aging process and help us look youthful.
• Cardiovascular disease: Greens are low in fat, high in dietary fiber, and rich in folic acid, potassium, magnesium, vitamin C, and phytochemicals. One extra serving per day can lower the risk of cardiovascular disease by 11%.
• Type 2 diabetes: The high level of magnesium and low glycemic index that can be found in greens is ideal for preventing and treating diabetes. Studies showed that if you increase your intake of greens by just one serving per day, your risk of diabetes is lowered by 9%.
• Bone health: The high levels of vitamin K, Magnesium, and calcium in leafy greens produces osteocalcin, the bone builders. Middle-aged women who eat over one serving of greens per day will lower their risk of a hip fracture by 45%.
• Immune function: The rich beta-carotene and Vitamin A improve the immune system.
• Protect eyes: Children who consume inadequate amounts of Vitamin A have a higher risk of going blind. Carotenoids (lutein and zeaxanthin) found in leafy greens are concentrated in the macular region of the retina and the lenses of the eye. A diet dominant in leafy greens protects the eyes from needing eye glasses in kids to macular degeneration and cataracts in adults.
• Cancer: Carotenoids, antioxidants, and flavonoids found in leafy greens protect from most cancer.

How to make a green smoothie

My favourite smoothie recipe has a variety of fruits combined with leafy greens, but this recipe can be modified by adding a variety of super-foods to give it more of a nutritional kick.

• Add your favourite greens: spinach, Swiss chard, kale, arugula, bok choy, watercress, and dandelion just to name a few.
• Add your favourite fresh or frozen fruits.
• Hemp seeds
• Some green foods powder for the benefit of wheatgrass and chlorella.
• Add some super-foods: amla fruit powder, raw cacao nibs, maca root powder, moringa powder, bee pollen, camu camu powder, hemp or chia seeds.
• Add ice if you are not using frozen fruits. Smoothies taste best when they are ice cold.
• Add enough liquid such as filtered water, almond milk, coconut water, coconut milk, etc to give your smoothie the desired texture.
• Blend until smooth.