Super-Cheap Superfoods - Green Leafy Vegetables
by Janine Lattimore
daily date with green leafy vegetables.

Leafy green vegetables include: beetroot greens, kale, spinach, silverbeet, chard,
young celery leaves, rocket, watercress and leafy green herbs such as parsley,
chickweed, mint, nettle (yes, you can eat it) and young dandelion leaves.

Benefits of eating greens:


All leafy green vegetables and green culinary herbs are high in anti-oxidants such as
vitamin C, vitamin E and carotenoids. Carotenoids are a potent family of antioxidants
that include alpha-carotene, beta-carotene, lycopene and lutein. Spinach also
contains coenzyme Q10 and alpha-lipoic acid.

Antioxidants protect the body from harmful free radicals and thus help to prevent
disease, particularly cancer, and premature aging. Lutein improves visual
performance and helps prevent the onset of retinal degeneration and cataracts.
Coenzyme Q10 increases circulation, has anti-aging effects, helps to metabolize fats
and carbohydrates and is beneficial for the cardiovascular system. Alpha-lipoic acid
helps the body to utilize (and re-use) other antioxidants. It also helps control blood
sugar levels, detoxify the liver, block cataract formation, protect nerve tissues
against oxidative stress and reduce blood cholesterol levels.

Calcium and magnesium

Dark green leafy vegetables and herbs are a good source of calcium and magnesium.
These are both essential for healthy teeth and bones.

Vitamin B

Dark-green vegetables contain B vitamins, particularly riboflavin, folate (folic acid)
and B6. The B vitamins produce more of a natural compound which helps boost your
body's production of the feel-good neurotransmitters serotonin, dopamine and

Vitamin A & K

Vitamin A is needed for the repair and maintenance of skin cells and helps to smooth
the skin and prevent dryness and flaking. Dark green leafy vegetables contain
beta-carotene which the human body converts into vitamin A. Vitamin K helps
strengthen and maintain your bones and protect your arteries from calcification.

Please note: Vitamin A and K are both fat soluble vitamins. You need fat in your
digestive system to effectively absorb vitamin K and to convert beta-carotene to
vitamin A. This can be achieved by drizzling olive oil on your salads, serving steamed
greens with meat or eggs or making greens into pesto or salsa verde sauces.


Chlorophyll, the 'blood' of plants, gives green plants their colour and is known to help
build strong, healthy blood in humans by providing the precursors to haemoglobin. It
is also a potent internal deodorizer, with the ability to cleanse our blood and
eliminative organs such as the bowel and liver . All leafy, dark green vegetables, but
especially cruciferous ones (eg cabbage, broccoli) can inhibit the carcinogenic effects
of chemicals. Leafy greens may also help to reduce cravings for things such as milk
and coffee. Bitter leafy greens like rocket may help to reduce cravings for alcohol.

Alkalinising Properties

Our bodies thrive in an alkaline state. Maintaining an alkaline state can help you to
feel calmer and burn body fat. Things such as stress, alcohol, coffee, sugar,
cigarettes and processed foods are acid-forming and upset our acid-alkaline balance.
Many common health problems such as arthritis, eczema, acne, digestive tract
ulcers, inflammatory bowel conditions and osteoporosis are associated with an
over-acid system. Eating leafy green vegetables is one of the best ways to alkalinise
your body. Leafy green vegetables also contain calcium and magnesium which are
both 'buffer' minerals that neutralise acidic substances.

Cheap and easy

Another reason to eat your greens is that they are inexpensive to buy and quick and
easy to grow. Greens don't need deep soil so you can easily grow them all year
round in containers, or in the garden. Some, such as dandelion and nettles, even
grow without any help from us!

How to eat them:

Ideally aim to eat leafy green vegetables at least once a day, every day. Raw is great
so experiment with different combinations in salads. If you are cooking greens then
only cook them at low temperatures for a short period of time to preserve nutrients.
Add them at the end of cooking things like stews and soups. For a good dose of
lutein try an omelette with finely chopped spinach and parsley added. The best way
to get a saturated hit of green nutrients is to make leafy green vegetables and herbs
into juice or pesto. Other ideas include the following: toss chopped herbs and a dash
of olive oil through cooked rice and pasta, make cheese and spinach/herb muffins,
grow your own sprouts or add chopped spinach/herbs to meat patties.

Remember to eat your greens with a source of fat for best absorption of the

For a super-cheap superfood green leafy vegetables are hard to beat. Think of ways
to include them in nearly all your meals and your energy and health will soar.

About The Author

Janine lattimore is passionate about providing practical, easy solutions for naturally
great living. For more information about natural ways to happiness and recipes for
simple nourishing food made and eaten with love connect with
.  If you struggle to get enough greens in your diet then
I recommend taking Miessence certified organic In-Liven Probiotic Superfood or
DeepGreen Alkalising Superfood to boost your nutrient levels and cleanse your body.
You can find more information and order these products here:
Many of the products promoted as
superfoods (Goji berries, Spirulina,
Acai berries etc) come with a
considerable price tag. I'm not
questioning their value, but many of
our humble, common foods have
significant nutrient value too and
could also be called superfoods. One
group of common foods worthy of
this title is dark green leafy
vegetables and herbs.

If you want to lose weight, prevent
premature aging, protect your body
from disease, have great skin and
maintain strong bones then make a
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