We all know vegetables are good for us.
But do you know how many of us are managing to eat the recommended five-a-day?
Only 33% of us.
And 12% of adults eat less than one portion of fruit and vegetables a day.
If we’re not eating enough fruit and vegetables then not only are we missing out on all the delicious meals we can make with them – salads, soups, stir-fries – we’re also missing out on all the nutritional benefits that can help us become our healthiest selves.
10 reasons to eat your greens
1. Reduced disease risk
Research has found that eating more vegetables is associated with a 14% reduction in heart disease, 12% decrease in strokes and 11% reduction in metabolic syndrome.
2. Healthy immune system
Leafy greens such as kale and broccoli support a healthy immune response to oxidative stress caused by free radicals, helping to reduce the risk of cardiovascular disease.
3. Gut health
Green vegetables contain a molecule called sulfoquinovose which feeds the good bacteria in our guts to support digestion, helping to reduce bloating and constipation.
4. Reduced fatigue
Green vegetables are rich in vitamin C and iron, helping to prevent iron-deficiency which is a common cause of tiredness.
5. Healthy ageing
Research has found that eating green leafy vegetables can help slow the cognitive decline associated with ageing.
6. Mental health
Green vegetables are packed with antioxidants and phytochemicals which help to repair damage and decrease inflammation in brain cells, supporting mental wellbeing.
7. Athletic performance
Leafy greens are rich in minerals such as iron, potassium and magnesium, supporting muscle contraction and healthy functioning of the nervous system which helps you perform your best.
8. Stress reduction
Dark leafy greens help support production of neurotransmitters such as serotonin and dopamine, helping to balance mood and manage stress.
9. Supports sleep
Green vegetables contain sleep-promoting minerals like calcium, potassium and magnesium. Calcium helps produce melatonin, and potassium and magnesium help your muscles relax so you can get a good night’s sleep.
10. Healthy skin and nails
Greens contain chlorophyll which supports the production of procollagen (the precursor to collagen), which helps build healthy skin, hair and nails.
10 ways to eat more greens
From smoothies and salads to soups and stir-fries, there are lots of delicious ways to add more greens into your diet.
- Smoothies: Add a handful of spinach to your morning smoothie.
- Eggs: Stir some kale into scrambled eggs for extra taste, texture and nutrients.
- Kale chips: Toss some kale in olive oil and salt and bake at 150 degrees for around 20 minutes.
- Spicy broccoli: Serve your curry with broccoli roasted in chilli oil.
- Soup: Make a veggie-packed soup such as broccoli and cheese or a noodle soup with bok choy.
- Stir-fries: Slice up some cabbage to add to a stir fry.
- Pizza: Top your pizza with a handful of rocket or serve with a watercress salad.
- Courgette chips: Slice courgettes, toss in olive oil and salt and bake at 190 degrees for about 20 minutes.
- Pasta: Stir some sliced greens into pasta to make a nourishing dinner.
- Supergreens & Gut Support: Supplement with a blend of 33 fruits, vegetables, herbs and botanicals - Try them here.
References:
https://n.neurology.org/content/90/3/e214.long
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2801825/
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