TOP 10 POWER GREENS

Dietary advice promotes ‘eating the rainbow’

meals and snacks should ideally be made up of a colourful mix of fruit and veg. But are you getting enough leafy greens in the mix? Here, nutritionist Jenna Hope gives us the low-down on why these

for good health.

GREENS FOR GOODNESS

‘Each green vegetable has its own

greens, in particular, are packed with nutrients,’ says Jenna. They also provide

daily intake of 30g – leafy greens offer

WHAT’S THE HEALTH VALUE OF THEM?

The reason leafy greens are so good for us is because a wide variety of nutrients can be found in each serving. ‘They provide sources of vitamins C and E, which are essential for supporting immune function, along with vitamin K, which is really important for protecting bone health and managing blood clotting,’ says Jenna.

‘Additionally, plant compounds – known as phytonutrients – such as lutein, beta-carotene and zeaxanthin, can also be found in green leafy veg.’ These are key for reducing free radicals in the body and supporting healthy eye function.

What’s more, green leafy veg provide key minerals such as calcium, potassium and magnesium, which play a crucial role

and the nervous system. One study* suggested that eating dark leafy greens can increase the body’s ability to absorb omega-3 fatty acids, supporting heart health. Another study** found that a daily serving of green leafy vegetables could help to preserve memory and slow age-related cognitive decline.

INCREASE YOUR INTAKE

Leafy greens are incredibly versatile, so there are many ways to incorporate them into daily meals. ‘Adding them to salad bases, smoothies, soups, stews and curries are all great ways to increase these vegetables in your diet,’ says Jenna.

For a healthy, nutritious snack, try drizzling kale with olive oil, salt and pepper, then roasting it in the oven.

GET THE BENEFITS

‘You should aim to eat one portion of leafy green vegetables per day as a part of the

says Jenna. Use four heaped tablespoons as a minimum

one-portion guide.

RAW OR COOKED, WHAT’S BEST?

Although cooking some leafy greens, such as spinach, helps to retain a vegetable’s nutrients as well as break

other vegetables, such as kale, are super-nutritious when eaten raw. ‘The antioxidant beta-carotene is absorbed more easily into the body when it has been cooked, but some nutrients, such as vitamins B and C, can be degraded as a result of high-heat exposure,’ says Jenna. ‘The best approach, though, is to eat green leafy vegetables in the way that you enjoy them most – overall, this will increase the likelihood of you consuming more of them.’

Add these leafy greens to your shopping list

✢ SPINACH is high in iron

✢ COLLARD GREENS provides

✢ CABBAGE is a good source of

vitamin C

✢ ROMAINE LETTUCE is full

of potassium

✢ BEETROOT GREENS leaves are

delicious and nutritious when cooked

✢ KALE is a rich source of vitamin K

✢ WATERCRESS has a high

antioxidant content

✢ ROCKET is a nutrient-dense leaf

that will supercharge salads

✢ BOK CHOY is an excellent source

of vitamin C

✢ SWISS CHARD contains free-radical