The Good Green: Health Benefits of 11 Green Foods and Drinks
Green foods and drinks contain chlorophyll, a plant pigment that gives them their verdant color. Chlorophyll is linked to many health benefits due to its antioxidant and anti-inflammatory effects.
Beyond chlorophyll, deep green fruits, vegetables, herbs and beverages also provide fiber, vitamins, minerals and plant compounds like carotenoids. This makes them extra nutritious additions to your diet.
Here is an overview of 11 of the healthiest green foods and drinks, and why you should eat more green.
1. Kale
Kale is crowned king when it comes to super healthy greens. This leafy green is packed with vitamins A, K, C, B6, manganese, calcium, copper, potassium and magnesium.
Kale is especially high in cancer-fighting compounds like sulforaphane and indole-3-carbinol. Its anti-inflammatory effects may help lower risk of chronic diseases.
Kale is also loaded with vision-protecting carotenoids like lutein and zeaxanthin. Aim for 1-2 cups of raw or cooked kale several times a week.
2. Spinach
Popeye's favorite food is one of the most nutrient-dense leafy greens you can eat. Spinach provides vitamin K, folate, magnesium, iron, copper, vitamins A, C and E.
It also boasts high amounts of anti-inflammatory nutrients like quercetin, kaempferol and lutein. These compounds help protect your cells and eyes from damage.
Add spinach to salads, smoothies, scrambled eggs or swapped for lettuce on sandwiches for an antioxidant boost.
3. Broccoli
Part of the cruciferous vegetable family, broccoli is rich in sulforaphane, a compound with potent anticancer effects. It may protect against prostate, colon, bladder and stomach cancers.
Broccoli also provides vitamins K and C, folate and potassium. Opt for broccoli sprouts when possible for even more concentrated nutrition.
Enjoy broccoli roasted, steamed or raw in your favorite dishes a few times per week.
4. Asparagus
In addition to a healthy dose of chlorophyll, asparagus is an excellent source of fiber, folate, vitamins A, C, E and K, chromium and glutathione.
Glutathione is the most abundant antioxidant in the body, vital for immune health and reducing inflammation. Just 5 spears provide over 50% of your daily vitamin K needs.
Asparagus makes a nutritious side dish, or try grilling or roasting it for extra flavor.
5. Artichokes
Artichokes provide a range of important nutrients like vitamins C, K, folate, magnesium and potassium. But their biggest benefit may be their prebiotic effect.
Artichokes contain a fiber called inulin which feeds the good bacteria in your gut. A healthy gut biome supports immunity, metabolism, digestion and brain health.
Just 1 medium artichoke meets about 10% of your fiber requirements. Steam or boil artichoke hearts or incorporate artichoke leaves into recipes.
6. Green Beans
A favorite side dish for good reason, green beans are an excellent source of chlorophyll, vitamins C and K and carotenoids like beta carotene and lutein.
The carotenoids in green beans have been linked to lower risks of some cancers and eye diseases. Their vitamin K promotes healthy bones.
Enjoy green beans steamed, sauteed, roasted or raw for a boost of antioxidants and phytonutrients.
7. Cucumber
Cucumbers have mild anti-inflammatory effects and provide small amounts of vitamins K, C, magnesium and potassium. But their biggest benefit comes from their water content.
Cucumbers are 95% water, helping you stay hydrated. Staying hydrated keeps your energy up and your metabolism running efficiently.
Enjoy cucumber slices in your water, salads, sandwiches and side dishes. Its skin contains fiber, so wash thoroughly but leave it on when eating cucumbers.
8. Cabbage
Yet another cruciferous vegetable, cabbage is rich in sulfur-containing compounds called glucosinolates which have cancer-fighting abilities.
It also provides fiber, folate, vitamins C and K, potassium and selenium. Red cabbage has the added benefit of anthocyanins, giving it purple color and extra antioxidant power.
Shred green or red cabbage for nutrient-packed slaws or add it to stir fries. Fermenting cabbage makes sauerkraut, packed with probiotics.
9. Basil
This flavorful green herb contains a variety of active compounds like vitamin K, manganese, copper, vitamin A, magnesium, iron, potassium, flavonoids and volatile oils like eugenol and linalool.
Basil may help prevent damage to cells and body tissues. It has demonstrated antioxidant, anti-inflammatory and antimicrobial effects in studies.
Enjoy fresh basil with tomato dishes, pesto, salads, soups and more. The nutrients are most concentrated when basil is fresh rather than dried.
10. Avocado
Avocados get their green color from chlorophyll. They are loaded with healthy fats and over 20 vitamins, minerals and beneficial plant compounds like lutein and zeaxanthin.
Studies suggest avocados have benefits for heart health, eye health, blood sugar control and weight management. Their anti-inflammatory fats help absorb antioxidants from other foods too.
Add avocado slices to sandwiches and burgers, make guacamole, or eat half an avocado with breakfast to reap the benefits.
11. Green Tea
Made from unoxidized tea leaves, green tea is the least processed type of tea and retains high amounts of chlorophyll from the leaves.
It contains antioxidants called catechins like EGCG, linked to lower risks of heart disease, Alzheimer's, cancer and diabetes. The polyphenols in green tea boost fat burning and exercise endurance.
Drink 2-3 cups per day of unsweetened green tea, hot or iced. Matcha green tea is extra high in chlorophyll and antioxidants.
Health Benefits of Green Foods and Drinks
Consuming more green fruits, veggies and beverages like green tea provides many benefits:
- Better heart health - Green foods contain antioxidants and nutrients that reduce inflammation, lower blood pressure and LDL cholesterol.
- Improved digestion - Leafy greens provide fiber. Fermented greens and drinks boost gut health.
- Stabilized blood sugar - Greens are low glycemic and the fiber balances blood sugar spikes from carbs.
- Stronger immune function - Nutrients like vitamins A, C and E fight inflammation and free radical damage.
- Cancer prevention - Compounds like sulforaphane may stop cancer cell growth and tumor formation.
- Healthy vision - Lutein, zeaxanthin and vitamin A protect the eyes from sun damage and macular degeneration.
- Glowing skin - Vitamins C and A reduce wrinkles, acne and UV damage to the skin.
- Sharper brain function - Choline in leafy greens enhances memory and cognition.
How to Eat More Green Foods
Here are some tips for fitting in more healthy greens:
- Add spinach, kale or arugula to your morning smoothie.
- Toss spinach or lettuce into scrambled eggs, omelets and frittatas.
- Layer greens into sandwiches for extra nutrition.
- Mix greens like kale into pasta dishes, casseroles and soups.
- Roast or air fry broccoli, green beans, asparagus, Brussels sprouts, etc.
- Make pesto from basil, parsley or spinach to coat chicken, fish and veggies.
- Blend up avocado for smoothies, dressings, soups, desserts, etc.
- Drink unsweetened green tea hot or cold instead of sugary beverages.
Potential Downsides of Green Foods
Green vegetables and herbs are extremely healthy. But there are a few potential downsides to consider:
- Pesticide exposure - buy organic to minimize pesticide residues.
- Kidney stone risk - high oxalate greens may be problematic for those prone to stones.
- Blood thinner interaction - large amounts of vitamin K-rich greens can be unsafe for people on blood thinners.
- Thyroid effects - cruciferous vegetables contain goitrogens which may affect those with thyroid issues.
- GI problems - increased fiber from greens can cause gas, bloating or diarrhea.
- Allergies - some people are allergic to greens like spinach, kale and avocado.
In general, the benefits of green vegetables far outweigh potential risks for most people. But check with your healthcare provider if you have any concerns.
Easy Recipes with Green Foods
Some simple ways to enjoy more greens include:
- Kale pesto - Blend kale, basil, garlic, olive oil, nuts and cheese for a sauce.
- Green smoothies - Blend spinach, kale, avocado, banana, pineapple, almond milk, etc.
- Asparagus frittata - Add asparagus, onions, garlic and cheese to eggs for a crustless quiche.
- Green bean casserole - Mix green beans, cream of mushroom soup, onions and fried onions.
- Cucumber salad - Toss cucumbers, lemon juice, olive oil, feta cheese, tomatoes, onions.
- Sauteed cabbage - Stir fry cabbage with olive oil, garlic, sea salt and pepper.
- Matcha latte - Mix matcha powder, hot water or milk, maple syrup and vanilla.
The Bottom Line
Green fruits, veggies, herbs and teas are brimming with chlorophyll, antioxidants, fiber and an array of beneficial plant compounds. Eating more green foods is linked to better health in many ways.
Aim to incorporate a variety of greens like kale, spinach, broccoli, asparagus, green beans, cucumbers, cabbage, avocados and fresh herbs into your diet.
Drink unsweetened green tea instead of other beverages as well. Going green with your foods and drinks provides a health boost.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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