Granny was right: you MUST eat your greens

Of all the food groups analysed by a highly respected team of Harvard University researchers, greens were associated with the strongest protection against major chronic diseases, including a 20per cent reduction in risk for heart attacks and strokes offered by every additional daily serving.

all greens contain the green plant pigment chlorophyll, which appears to be able to block cancercausing carcinogens.

It may also help regenerate a critical molecule called coenzyme Q10 (CoQ10) in the body which helps us fight against disease.

Eating a chlorophyll-rich diet may be especially important for those on cholesterol-lowering statin drugs, as these medications are known to interfere with CoQ10 production.

Many people ask me which greens are best. My answer is the ones you’ll eat most of! Try chicory, radicchio, romaine lettuce and watercress, but make friends with spinach.

Researchers at Cornell University found spinach was the best at suppressing the growth of breast cancer cells — as well as those of the brain, kidney, lung, pancreas, prostate and stomach — in vitro in lab tests.

for many, the best way to boost greens is to enjoy a big daily mixed salad. Why not keep a selection of these ingredients ready prepared? Wash and dry lettuce, mix up a few dressings, and have washed and sliced salad vegetables in sealed containers in the fridge.

Try mixing greens with a healthy wholefood source of fat to boost the absorption of nutrients. Just 3g of fat — a single walnut or a spoonful of avocado — in a meal will make your greens more effective. You can make a creamy dressing based on tahini (a paste made from sesame seeds), put walnuts in your pesto or sprinkle some sesame seeds on sauteed kale.

Other ways to boost your greens intake include:

adding raw greens (kale and spinach) to a smoothie.

Sauteing greens (chard, kale, rocket, chicory, spinach) with garlic, raisins or nuts. adding greens to a soup. Steaming and topping them with a sauce, like pasta. Baking them into chips. Pairing them with beans and wholegrains or pasta. Pureeing them into a dip. adding them to a sandwich. Braising them and drizzling with balsamic vinegar.

Stir-frying them with ginger and sesame seeds.