How to get on board with greens

We all know that including more greens in our diet has got to be a good thing, so here’s how to get on board with greens. Since we were kids our parents made every attempt to persuade us to finish that little pile of peas on our plate, and while peas and carrots were just about palatable, we made every attempt to avoid the broccoli side option at school dinners. So, why are greens so good? Leafy vegetables are brimming with fibre, vitamins, minerals, and plant-based substances that may help protect you from heart disease, diabetes, and perhaps even cancer. Here’s a run-down of the greens you need in your life…

Spinach

There’s a reason Popeye loved the stuff! Researchers have found that leafy green vegetable really can boost your muscle power. Studies conducted at the Karolinska Institute in Sweden have established that the nitrate that spinach contains is the secret of its strength-wielding properties. In case you need a few extra reasons to add this super green to your shopping list, spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C.

Broccoli

Studies have shown that despite what we might believe, kids actually like broccoli. One way to ensure that they enjoy it is to cook it properly. Overcooked broccoli turns soft and soggy: an indication that it has lost both nutrients and flavour. Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent studies have shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. That means that aside from the mountain of vitamins this bright green beauty contains, broccoli is also fantastic in a hypoallergenic diet.

Chicory

Do you ever find yourself passing by odd-looking fruit and veg in the supermarket because you’re not entirely sure what to do with them? Chicory has always been one such elusive vegetable for me. Part of the dandelion family, it’s a forced crop, grown in complete darkness, which accounts for its blanched white, yellow-tipped leaves. Chicory is often British-grown, which makes it a fantastic, seasonal option. It’s a great source of vitamins and minerals, including zinc, magnesium, iron and potassium. It comes with a wealth of health benefits. Chicory contains, inulin, which is a powerful probiotic that’s been shown to ease digestive problems. It can also help to prevent heartburn, reduce arthritis pains, detoxify the liver and gallbladder, prevent bacterial infections, boost the immune system, and reduce the chance of heart disease. As if that’s not enough, if you’re struggling to sleep, chicory can also be used as a natural sedative.

Rainbow chard

Although they’re totally unrelated, chard is quite similar to spinach. It has a stronger, slightly bitter flavour. Different types of chard have different-coloured stalks — some are white, some are orange, some are yellow and some are red. Rainbow chard is my favourite to cook with because of its wonderful mix of colours. With its fabulous calcium content and its excellent supply of magnesium and vitamin K, chard provides brilliant bone support.

Courgettes

Courgettes play an important role in promoting well-rounded cardiovascular health. These are rich in nutrients such as magnesium and potassium, which help to normalise blood pressure. If you want to lose weight, it’s certainly worth including courgettes in your diet. High in water, it’s very low in calories and fats. A serving of 100 grams of courgette contains just 17 calories.

Kale

Kale is one of the healthiest greens you can eat; even better than spinach. Adding kale to your diet will help to maintain healthy skin, hair and strong bones. Kale also helps to aid digestion and lowers the risk for heart disease.