Green leafy vegetable are a firm favourite when it comes to eating for longevity. So what do we mean by green leafy vegetables?
Kale, spinach, pak choi (also known as bok choi), swiss chard, beet greens, cabbage, broccoli, collard greens and mustard greens are all great examples.
Green leafy vegetables are grown throughout the UK so try to buy in season and avoid the expensive imported options which leave a heavier carbon ‘footprint’ than home-grown and a bigger dent in your pocket. Look out for fresh locally grown or better still organic. Locally grown fruit and vegetables will be much fresher than imported ones and therefore will be more nutrient dense. As soon as they are picked the clock starts ticking so local is always best and the fresher the better. Frozen vegetables are also a good option as they are usually frozen within hours of picking to retain their freshness.
If you are fortunate enough to source organically grown then this will lessen your exposure to pesticide residues. Organic fruit and vegetables also have higher levels of health boosting nutrients compared to commercially grown vegetables so it is definitely worth spending the extra pennies to support your health, support organic farming and protect the environment. If organic is not an option then you can lessen your exposure to pesticide residues by discarding the outer leaves which are more likely to have soaked up the chemical sprays used during production. Brassicas or green leafy vegetables are susceptible to pests and disease so non-organic versions are likely to have been exposed to numerous chemical sprays throughout production - adding vinegar to the water when washing green leafy vegetables will to help remove these residues.
So what are the benefits of green leafy vegetables?
Consuming 1-2 servings of green leafy vegetables everyday may help to protect from cognitive decline, preserve cognitive function, aid weight loss, lower the risk of certain cancers, build and protect bones, slow the development of eye conditions such as age-related macular degeneration, cataracts and glaucoma, phew the list goes on. They are rich in vitamin C, E, K and folate along with calcium, magnesium, iron, manganese, phosphorus, potassium, sulphur and molybdenum. They are also loaded with antioxidants such as beta-carotein, zeaxanthin and lutein plus they provide fibre to feed our gut friendly bacteria. Green leafy vegetables contain a unique compound known as glucosinolates which give them their bitter taste and have been linked to reducing chronic disease in particular certain cancers.
Green leafy vegetables provide magnesium which offers great support for women in midlife. It helps to calm and support the nervous system and it regulates the body’s response to stress. Magnesium also supports muscle function and plays an important role in energy production, blood sugar control and structural development of bone. We need magnesium to support absorption of calcium and green leafy vegetables contain both. Perfect!
Did you know that leafy greens such as kale contain more than twice the amount of calcium compared to whole milk? So with the added bonus of all the other vitamins, minerals and phytonutrients they are definitely a great place to start when it comes to your health and wellness.
I believe that we should look to our diet to obtain our nutrients rather than relying on supplements to substitute a poor diet, however in today’s hectic lifestyle it is sometimes a challenge. If you are looking to boost your daily diet then i would highly recommend Kiki Health Organic Natures Living Superfood. Kiki Health Organic Nature's Living Superfood is designed to support your daily nutritional needs as it is made exclusively from plant-based, whole food ingredients with probiotics and enzymes, all of which assist in allowing the body to absorb the nutrients it needs and support digestive health.
Kiki Health Organic Nature's Living Superfood is a green alkalising whole food supplement. It is derived from a comprehensive blend of whole foods, including alkalising land and sea vegetables, micro-algaes, enzymes and bacterial cultures. This complex blend of raw green foods and plant juices makes Organic Nature's Living Superfood the perfect addition to your favourite smoothie or juice. It tastes great sprinkled on salads and you can also stir it into porridge if you don’t mind green porridge!
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