{"id":8228,"date":"2025-09-07T10:31:07","date_gmt":"2025-09-07T14:31:07","guid":{"rendered":"https:\/\/valuecare.wpgamma.com\/?p=8228"},"modified":"2025-09-07T10:31:07","modified_gmt":"2025-09-07T14:31:07","slug":"the-benefits-of-eating-green-vegetables-that-is","status":"publish","type":"post","link":"https:\/\/valuecare.wpgamma.com\/index.php\/2025\/09\/07\/the-benefits-of-eating-green-vegetables-that-is\/","title":{"rendered":"The Benefits of Eating Green (Vegetables, That is!)"},"content":{"rendered":"
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It seems that no matter what we are discussing, Mom and Grandma were right.Remember all the times they told you to eat your vegetables?<\/p>\n

Well, science agrees and now we know that consuming the right amount of green vegetables can keep us away from a large number of ailments and health issues.<\/p>\n

Jill Nussinow, MS, RD, author of \u2018The Veggie Queen\u2019 and a teacher of culinary education states, \u201cGreens are the number one food you can eat regularly to help improve your health.\u201d<\/p>\n

Here is a list of the top 5 green vegetables that should find their way to your plate at least once a week.<\/p>\n

Take in adequate portions of these, along with protein, and you will get the right amount of fiber and other nutrients to keep you going and to keep you healthy.<\/p>\n

Kale<\/h3>\n

\"TheThe dark green leaves from this plant from the cabbage family offer you the highest amount of nutrition with the least amount of calories. Kale is in season between November to February but it is now available in the market through the year.<\/p>\n

It contains sulfur phytonutrients known to be present in the Brassica group of plants. Some of the types available in the market include curly kale, dinosaur kale and ornamental kale. The curly variety is slightly pungent and it has peppery qualities too.<\/p>\n

The ornamental one is best suited to salads since it has a milder flavor. Dinosaur kale has embossed leaves and it is slightly sweet in flavor.<\/p>\n

Origins<\/b>\u00a0\u2013 The origins of kale can be traced to Asia Minor from where it was brought to Europe 600 years before Christ.\u00a0 It was grown extensively in ancient Rome. It was brought to the United States by English settlers in the 17th<\/sup>\u00a0century.<\/p>\n

Health<\/b>\u00a0Benefits<\/b>\u00a0\u2013 Kale is known to be great for those who want to\u00a0lower their<\/strong>\u00a0total cholesterol. It is also beneficial for those who have a family history of high cholesterol. These benefits manifest themselves if the kale is steamed and not saut\u00e9ed or fried.<\/p>\n

The fiber binds with bile acids and forces more of these acids to be secreted. When that takes place, cholesterol levels reduce.<\/p>\n

Kale is being scientifically tested for being effective in\u00a05 different kinds of cancer<\/strong>. These are bladder cancer, breast cancer, ovary cancer, colon cancer and prostate cancer. The nutrient responsible for these anti-carcinogenic capabilities is called isothiocyanates.<\/p>\n

Detoxification is another heath benefit<\/strong>\u00a0associated with kale. Isothiocyanates help in changing the detoxification capabilities of the body at a very basic level.<\/p>\n

While the jury is still out on the positive effects of kale on inflammation, the\u00a0omega 3<\/a>\u00a0present in the vegetable<\/strong>\u00a0helps reduce internal inflammations.<\/p>\n

Tips on buying, storing and using<\/b>\u00a0\u2013 The kale leaves that you pick up should be dark green in color. A darker green indicates a higher level of phytochemicals and therefore more health benefits.<\/p>\n

The stems should be hard and moist. It is obvious that the leaves should look fresh and not yellow or wilted. Smaller size leaves are milder than those that are large.<\/p>\n

You can store kale in a plastic bag and remove as much air as you want. This should stay in the refrigerator for about 5 days. It is advisable to rinse kale under the tap before using it. Allow it to sit for about 5 minutes before you start cooking.<\/p>\n

Steaming the leaf is the best way to consume kale since it provides the cholesterol lowering benefits to a much higher extent.<\/p>\n

Collard Greens<\/h3>\n

\"TheCollards belong to the same family of plants as kale. The leaves of this plant are dark blue green in color and smooth in texture. The edges are not frilled, like in the case of kale. The flavor is mildly smoky and they are in season mainly between January and April.<\/p>\n

Origins<\/b>\u00a0\u2013 The origins of collard greens is similar to that of kale as well. They were also introduced to the United States in the 17th<\/sup>\u00a0century by English settlers.<\/p>\n

Health<\/b>\u00a0Benefits<\/b>\u00a0\u2013 Since the similarities between kale and collard green are so many, it is obvious that the health benefits also follow suit. Collard greens have\u00a0cholesterol lowering capabilities<\/strong>\u00a0that match those of kale due to the same bile binding effect. In fact in one recent study, collard greens emerged as better than any other green in this respect.<\/p>\n

Collard greens also provide\u00a0protection from cancer<\/strong>. Glucosinolates like glucoraphanin, gluconasturtiian, sinigrin and glucotropaeolin are considered to provide the vegetable with cancer preventive, detoxification and anti-inflammatory properties.<\/p>\n

Tips on buying, storing and using<\/b>\u00a0\u2013 Leaves that are not wilted, firm and greener in color are freshest and healthiest. Smaller leaves have a milder smoky flavor and therefore best for children. Store them in the chiller to avoid wilting.<\/p>\n

If they are left in the refrigerator for too long, they may start tasting bitter. To extract the maximum health benefits, let them lie for about 5 minutes before cooking. Adding some lime juice to the leaves brings out healthy enzymes in them too.<\/p>\n

Turnip Greens<\/h3>\n

\"TheTurnip greens are the leaves of the more popular turnip plant. Till late, these greens were discarded while cooking turnip and it is only now that the various great qualities of these greens are being understood and put to good use.<\/p>\n

The leaves of the turnip plant are softer and smaller than kale or collard greens. They are considered to be slightly bitter but the bitterness is not harsh and therefore delectable to the taste buds. Turnip greens have been used in cooking in Southern America for many years.<\/p>\n

Origins<\/b>\u00a0\u2013 Turnip has been grown in the Near East for the last 4000 years. It was a common vegetable grown in ancient Greece and Rome too.<\/p>\n

This vegetable was brought to North America by English colonists and they played an important role during the slavery days when the turnip greens were left for the slaves while the root was consumed by the landlord and owner.<\/p>\n

Health<\/b>\u00a0Benefits<\/b>\u00a0\u2013 Turnip greens have\u00a0large amounts of calcium –<\/strong>\u00a0 two times more calcium than mustard greens. Phytonutrients like glucosinolate are converted to isothiocyanates in the body that\u00a0help prevent cancer<\/strong>.<\/p>\n

While these greens have not been researched as much as some other vegetables have been, the nutrient content of turnip greens tells us that they can\u00a0do wonders for overall health<\/strong>\u00a0too.<\/p>\n

Turnip greens contain\u00a0high levels of vitamin C, vitamin E, manganese and beta-carotene<\/strong>. The main antioxidants present in this vegetable include quercetin, isorhamnetin, myricetin, kaempferol and hydroxycinnamic acid.<\/p>\n

Vitamin K and\u00a0omega 3<\/a>\u00a0fatty acids are the nutrients responsible for its\u00a0anti-inflammatory effect<\/strong>.<\/p>\n

Tips on buying, storing and using<\/b>\u00a0\u2013 You will be able to buy turnip greens with the turnip itself. Just make sure that you do not throw away the greens and make use of them in some way.<\/p>\n

Like collard greens, it is best to wash them and sprinkle some lemon juice on them to bring out the nutrients. These can be used as salad greens. Some garlic, olive oil and black pepper will bring out the flavor in them too.<\/p>\n

Spinach<\/h3>\n

\"TheSpinach is\u00a0extremely rich in nutritional content<\/strong>\u00a0especially if one is comparing based on calorie content. No doubt Popeye used this magical leafy green to enhance his strength and stamina.<\/p>\n

Produce that is made available between March and May can be considered to be the freshest since this is the time it is in season. It is also in season in September and October. Fresh and raw leaves have a mild and sweet flavor to them.<\/p>\n

When cooked, the flavor turns to slightly acidic and earthy.<\/p>\n

Origins<\/b>\u00a0\u2013 It is believed that spinach has its origins in Persia and India. It was introduced to China in the 7th<\/sup>\u00a0century. It was introduced to Europe in the 11th<\/sup>\u00a0century by the Spanish Moors.<\/p>\n

It was called the \u2018Spanish vegetable\u2019 in England for some time after that. Netherlands and United States produce the maximum amount of spinach in the world today.<\/p>\n

Health<\/b>\u00a0Benefits<\/b>\u00a0\u2013 Spinach contains high levels of oxygen sensitive phytonutrients. The Vitamin C present in spinach helps protect these nutrients. Along with large amounts of vitamin K, they\u00a0help in maintaining good bone health and can therefore help prevent osteoporosis<\/strong>.<\/p>\n

Glycoglycerolipids that are important in the process of photosynthesis in the spinach plant is now known to\u00a0improve digestive health<\/strong>.<\/p>\n

Many ailments like\u00a0ulcerative colitis and other inflammation related digestive issues<\/strong>\u00a0can be prevented by regular intake of spinach.<\/p>\n

Lutein and Zeaxanthin are two carotenoids present in spinach that aid in\u00a0better eye health<\/strong>. Intake help in delay of age-related macular degeneration.<\/p>\n

Tips on buying, storing and using<\/b>\u00a0\u2013 Leaves of the spinach you choose should be a vibrant green. They should look fresh and not wilted or yellow. Water exposure spoils spinach and therefore it should be stored without washing.<\/p>\n

Run it thoroughly under tap water when you are about to cook it since they tend to gather dust while on the plant. Soaking spinach is also not a good idea since the nutrients tend to run into the water.<\/p>\n

Boiling spinach for using in dishes is the best way to use it. But make sure that you use the water since it may have the essential nutrients you need.<\/p>\n

Broccoli<\/h3>\n

\"TheClosely related to cauliflower, broccoli is called cabbage sprout in Italy. Different types of broccoli range in flavors, textures and look. Some are crunchy while others are soft and fibrous.<\/p>\n

Colors range from dark green to sage to purplish green too. The one used in North America is called Italian green or Calabrese.<\/p>\n

Origins \u2013<\/strong>\u00a0Broccoli has its origins in Italy. It was used avidly in Rome and spread from here to the Near East. During the colonial era, broccoli was introduced to America.<\/p>\n

Health<\/b>\u00a0Benefits<\/b>\u00a0\u2013 Steamed broccoli can\u00a0help in cholesterol reduction<\/strong>\u00a0due to the bile binding fiber that it contains.<\/p>\n

It also\u00a0 contains 3 glucosinolate phytonutrients that aid in the\u00a0detoxification of the body<\/strong>. Broccoli helps in initiating a process that alienates toxins and removes them from the system.<\/p>\n

Vitamin D deficiency is a common issue in many countries. Significant amounts of vitamin A and vitamin K present in broccoli\u00a0help the body make the required amounts of vitamin D<\/strong>.<\/p>\n

Kaempferol, a flavonoid present in broccoli, can help us\u00a0reduce the negative effects of substances we are allergic to<\/strong>.<\/p>\n

Tips on buying, storing and using<\/b>\u00a0\u2013 When choosing broccoli flowers make sure they are compact and far apart. A uniform color indicates a better product too. Yellow florets indicate that the flowers have over matured.<\/p>\n

Placing broccoli in a plastic bag from which air has been removed is the best way to store broccoli. It can remain in the refrigerator for about 10 days. Do not wash before storing. In fact it is also best to cut it as least as possible in order to retain maximum vitamin C in it.<\/p>\n

You can eat the stems and leaves of the broccoli plant. They provide immense flavor to the food. Retain low cooking temperatures while cooking this healthy food.<\/p>\n

The stems take longer to cook and so should be introduced to the dish earlier on in the cooking process.<\/p>\n

Other Great Green Veggies<\/b><\/h3>\n

Some other extremely healthy green leafy vegetables include Swiss chard, mustard greens, Romaine lettuce, cabbage, iceberg lettuce, bok choy and endives.<\/p>\n

Making Greens Interesting for Kids<\/b><\/h3>\n

\"GettingDespite knowing the great health benefits of green vegetables, getting children (and sometimes even adults!) to eat greens can be frustrating.<\/p>\n

Before you give it up as a lost cause, try some of these tips:<\/strong><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Set an example –<\/strong>\u00a0If your little ones do not see you eating green vegetables, there is no way you will be able to convince them.<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Make it fun \u2013<\/strong>\u00a0Make stories for lunch time or dinner time where greens can be used as props. Broccoli can become miniature tress and spinach can be the undergrowth in a forest.<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Start with little portions \u2013<\/strong>\u00a0If your children are reluctant to try the greens, make them eat one bite for one meal. You may want to make this a rule or set a competition between two siblings. Over a week, you can increase the helping.<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Rewards work well \u2013<\/strong>\u00a0When greens are finished on the plate, reward this with something you know is important for your child. Create a sticker board and give a reward once they reach a certain number of pre-decided helpings of greens.<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Make pictures \u2013<\/strong>\u00a0Making pictures and patterns out of greens is easy. This helps it make a little interesting and may attract the younger child. The older ones may need more persuasion.<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Make it tasty \u2013<\/strong>\u00a0There is nothing better you can do than to make the greens tasty. Try different recipes and check how to can make greens tasty without losing the nutrient element.<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Offer greens when hungry \u2013<\/strong>\u00a0Giving greens as the only option when they are hungry might work for some kids too.<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Disguise them \u2013<\/strong>\u00a0Hiding green sin different kinds of dishes is another option that you have. Check out some ways in which you can get these greens to enter your child\u2019s nutrition below.<\/p>\n

Leafy Green Vegetable Recipes<\/h3>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Smoothie –<\/strong>\u00a0Add a few leaves of kale or spinach in a smoothie and your child will never know. Some milk, a medley of fruits and honey along with the greens should do it.<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pasta \u2013<\/strong>\u00a0Make pasta sauce from scratch and add in greens to your tomato based sauce. The white sauce can also be embellished with cut and steamed greens.<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Soup \u2013<\/strong>\u00a0Soup is another way in which greens can be hidden and served up. Mash up the steamed greens along with the other vegetables and meat and it will be gobbled up before you know it.<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Leafy crisps \u2013<\/strong>\u00a0While this option does remove a significant amount of nutrition, it is better than not having them at all. Kale or spinach crisps are easy to make and easy to eat as well.<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Breads \u2013<\/strong>\u00a0If you are a baker, you can bake some breads that incorporates greens too.<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Stuffing \u2013<\/strong>\u00a0Stuffed chicken with green vegetable stuffing can be delicious. Choose to offset some of the flavor with garlic and butter.<\/p>\n

Related Natural Product<\/h3>\n

Scientists have established the effectiveness of\u00a0Omega 3<\/a>\u00a0in a number of health areas, including your Heart, Brain, Joints, Skin, Immune system, Vision, and Digestion.<\/p>\n

Like any product on the market today there are \u2018good fish oils\u2019 and there are \u2018bad fish oils\u2019! With a bad one you may be unwittingly introducing substances into your body that you DO NOT want\u2026 such as Mercury and PCB\u2019s for example. We impose tougher standards on the purity of our fish oil than any other known manufacturer.<\/p>\n

Our\u00a0Oega-3<\/a>\u00a0QH Ultra<\/a>\u00a0is an exclusive blend of\u00a0omega 3<\/a>\u00a0fish oils with high levels of DHA and EPA for extra strength, special ingredients for skin protection and repair, and\u00a0CoQ10<\/a>\u00a0Ubiquinol<\/a>\u00a0for heart and muscle health and cellular energy for over 40\u2032s<\/p>\n<\/section>\n","protected":false},"excerpt":{"rendered":"

It seems that no matter what we are discussing, Mom and Grandma were right.Remember all the times they told you to eat your vegetables? Well, science agrees and now we know that consuming the right amount of green vegetables can keep us away from a large number of ailments and health issues. Jill Nussinow, MS, […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"class_list":["post-8228","post","type-post","status-publish","format-standard","hentry","category-beauty-skin-care"],"_links":{"self":[{"href":"https:\/\/valuecare.wpgamma.com\/index.php\/wp-json\/wp\/v2\/posts\/8228","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/valuecare.wpgamma.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/valuecare.wpgamma.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/valuecare.wpgamma.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/valuecare.wpgamma.com\/index.php\/wp-json\/wp\/v2\/comments?post=8228"}],"version-history":[{"count":0,"href":"https:\/\/valuecare.wpgamma.com\/index.php\/wp-json\/wp\/v2\/posts\/8228\/revisions"}],"wp:attachment":[{"href":"https:\/\/valuecare.wpgamma.com\/index.php\/wp-json\/wp\/v2\/media?parent=8228"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/valuecare.wpgamma.com\/index.php\/wp-json\/wp\/v2\/categories?post=8228"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/valuecare.wpgamma.com\/index.php\/wp-json\/wp\/v2\/tags?post=8228"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}