If
there’s one food that no one — not your doctor, your nutritionist, or even your
mother — will tell you to eat less of, it’s leafy greens. Calorie for calorie,
chard, collards, kale, and other leafy greens may just be the most nutritious
food you can eat. They’re packed with vitamins — A, B, K, and others — but also
rich in essential minerals like calcium, iron, potassium, and magnesium, as well
as antioxidants, which protect cells against damage. Leafy greens contain
phytochemicals, natural compounds that can help prevent hardening of the
arteries and lower inflammation linked to heart disease. The greens’
synergistic combination of vitamins, minerals, antioxidants, and phytochemicals
helps detox cells and expunge free radicals that damage DNA, both of which may
inhibit cancer cells from forming and multiplying.
Greens
are also your single best source of natural nitrates, which get converted by the
body into nitric oxide, a gas that lowers blood pressure, promotes blood flow,
and can even improve erections. You produce less nitric oxide as you age —
levels can dip by half after age 40 — which means you need to eat even more
nitrates to keep everything working properly, says University of Texas
biochemist Nathan Bryan. As if that weren’t enough, greens have been shown to
boost mental clarity, prevent depression, and reduce the risk of diseases like
Alzheimer’s. If you’re looking to stay lean, high-fiber greens help speed
digestion and make you feel full, and they’re low in carbohydrates and
calories, so you can practically eat as much of them as you want. At the very
least, aim to consume three to five ounces of leafy greens a day, says Bryan.
Here’s how to get your fill.
1.
Swiss Chard
Why
You Need It: This green is a top source of two important, lesser-known
antioxidants: syringic acid and kaempferol. The former can help stabilize blood
sugar by inhibiting enzymes that turn carbs into simple sugars, while the
latter protects cells against cancer-causing toxins, lowers inflammation, and
may also reduce your risk for heart disease, diabetes, and other chronic
diseases.
How to
Eat It: Save calories while boosting your antioxidant intake by using
Swiss chard instead of tortillas to make burritos and wraps. Cut leaves from
stems, and steam leaves briefly. When cool, fill with your favorite healthy
burrito staples: brown rice, quinoa, grilled shrimp or chicken, black beans,
goat cheese, chopped tomatoes, sweet potatoes, or other vegetables; beans,
grains, or grilled meats. Or sauté chard stems in garlic and olive oil for
several minutes; add leaves, pine nuts, and currants; and cook two to three
more minutes before serving.
2.
Arugula
Why You Need It: Arugula has one of the highest nitrate levels of any leafy green, helping to increase blood flow and therefore enhance performance. It’s also packed with flavonoids — antioxidants that fight heart disease and even some cancers. New research suggests it may also prevent ulcers.
Why You Need It: Arugula has one of the highest nitrate levels of any leafy green, helping to increase blood flow and therefore enhance performance. It’s also packed with flavonoids — antioxidants that fight heart disease and even some cancers. New research suggests it may also prevent ulcers.
How to
Eat It: Arugula can be slightly bitter, so dress it in a salad with a
fruity vinaigrette to counter the bite.
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3.
Collard Greens
Why
You Need It: Of all leafy greens, collards are best at binding your stomach’s
bile acids, which can help lower your cholesterol levels and even protect you
from some cancers. Collards also contain a special class of phytochemicals that
nourish the body’s natural detoxifying system.
How to
Eat It: Boiled collards are a soul-food staple, but unless you eat the
broth, you’ll miss out on many nutrients. Steaming preserves more nutrients and
increases bile-acid-binding activity. Jill Nussinow, a dietitian and chef,
recommends kneading sturdy greens like collards or kale with olive oil for a
few minutes before cooking to increase their flavor and make them easier to
chew. Or massage with tahini and braise in garlic and lemon juice.
4. Bok
Choy
Why You Need It: Bok choy is one of the best sources of potassium, which helps build muscle and keep blood pressure low. It’s also packed with vitamin A, which strengthens the immune system by increasing white-blood-cell activity and the body’s response to toxins.
Why You Need It: Bok choy is one of the best sources of potassium, which helps build muscle and keep blood pressure low. It’s also packed with vitamin A, which strengthens the immune system by increasing white-blood-cell activity and the body’s response to toxins.
How to
Eat It: Chop up and braise the lower, white portion of the stems in
chicken or vegetable broth and sesame oil. Add leaves after two minutes, and
cook another one to two minutes.
RELATED:
6 Healthy Foods That Get a Bad Rap
5.
Kale
Why
You Need It: Kale is a prime source of cancer-thwarting compounds called
glucosinolates, as well as kaempferol, which researchers believe combats cancer
and may also, incredibly, protect the heart, lower blood sugar, strengthen
bones, and reduce inflammation in the body. Kale is rich in lutein and
zeaxanthin, antioxidants that help prevent eye disease and vision loss as you
age.
How To
Eat It: Briefly sauté kale in olive oil with chopped onions, and then
braise in white wine or vegetable stock for five to 10 minutes.
6.
Watercress
Why You Need It: A single cup of watercress will bump you over your recommended daily value of vitamin K, which can help regulate blood clotting and reduce plaque on artery walls, and may lower inflammation linked to chronic diseases like arthritis. If you could stand to eat watercress daily for two months, you would cut DNA damage to your white blood cells, reducing your risk of cancer and lowering your triglycerides (unhealthy blood fats) by 10 percent, according to studies. At the very least, eat more.
Why You Need It: A single cup of watercress will bump you over your recommended daily value of vitamin K, which can help regulate blood clotting and reduce plaque on artery walls, and may lower inflammation linked to chronic diseases like arthritis. If you could stand to eat watercress daily for two months, you would cut DNA damage to your white blood cells, reducing your risk of cancer and lowering your triglycerides (unhealthy blood fats) by 10 percent, according to studies. At the very least, eat more.
How to
Eat It: Watercress adds a peppery crunch to grilled cheese and other
sandwiches, and also works well in salads. Or take a tip from Julia Child and
simmer a pound of potatoes, three cups of leeks, and a little butter in two
quarts of water for an hour; add a cup of watercress and simmer five more
minutes before pureeing in a blender until smooth. Don’t worry about losing
nutrients: You’ll retain them in the base of this flavorful soup.
