10 Great Greens for Better Health

10 Great Greens for Better Health

If you’re following a healthy lifestyle, you likely already know the importance of eating dark greens, which are rich in beta-carotene, folate, and vitamins C, E, and K, as often as possible.

Research shows that consuming dark leafy greens can promote good health by fighting the inflammation caused by free radicals (unstable oxygen molecules that can damage cells), lowering blood pressure and cholesterol, and reducing your risk of heart disease. In addition, dark greens in the Cruciferae family (a.k.a. cruciferous vegetables) — such as beet greens, bok choy, collard greens, kale, and Swiss chard to name just a few — have been found to help protect against muscular degeneration and possibly help reduce age-related memory loss.

For better health, make a point to include these 10 dark green powerhouses in your diet:

Arugula
Beet greens
Bok choy
Collard greens
Kale
Mustard greens
Romaine and red-leaf lettuce
Spinach
Swiss chard
Turnip greens

How Much Is Enough:

The most recent dietary guidelines released in 2010 by the USDA and the Department of Health and Human Services (HHS) recommend that Americans fill half their plate with fruits and vegetables at every meal, and that includes dark leafy greens. However, most nutritionists encourage you to enjoy even more vegetables than that. But the real point is that eating a wide variety of vegetables — green and all the other colors too — at as many meals as possible throughout the week will put you well on your way to getting a wide range of the essential nutrients you need for optimal health.