We all know we should have at least 5 a day, but do you know why?

For health

One good reason to eat your greens is that various studies have shown the higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day). Those who munched through 8 or more servings a day were 30 percent less likely to have had a heart attack or stroke. Other studies have shown the more conservative recommendation of  at least 5 servings give roughly a 20 percent lower risk of coronary heart disease and stroke. Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, brussel sprouts (not just for  Christmas!), bok choy, and kale seemed to make the most important contribution.

For fitness

They are not just good for health though, they may also increase your performance (Popeye et. al. 1919). Greens like spinach and kale are also high in nitrates which is reason that beetroot juice is now being touted as a fitness supplement. It has been shown to decrease oxygen costs of low intensity exercise and also increase your time to failure in higher intensity work. Nitrate levels are even higher in greens such as rocket than in beetroot, but all of them contain significant amounts. Seems like Popeye was on to something!

3 ways to eat more

  • Greens are very low calorie and can be added into most meals really easily just chuck a big double handful of spinach etc. into your stir fry or curry. It may seem like a lot at first but it will very quickly wilt from the heat and you’ll be tempted to add more! They will give you a good boost in vitamin C, K and fibre. This can be important if you’re restricting your calories as your likely not getting them in adequate amounts (most people don’t even when not dieting!) as you may be cutting out higher calorie sources like juices or fruit.

 

  • If you just want make them separately pop them in the microwave with a splash of water (1 teaspoon should be fine) for about 30 seconds to a minute and they should wilt as if you cooked them in a pan.

 

  • You can also make green smoothies which is a great way to get them in and make use of those Nutribullets you have stopped using!

Jas Sandhu

Better Body Group, Sevenoaks