The Best Greens for Your Health

The Best Greens for Your Health

BY SANDRA GUY

We know good and well that greens should be part of our daily diet. But what can truly motivate us to actually buy and eat them?

Try these reminders.

 Popeye the Sailor Man offered wise advice. Salad greens, kale and spinach are rich in vitamins A, C, E and K, and turnip greens, collard greens, bok choy and Romaine lettuce are rich in many of the B vitamins.

These vegetables bestow antioxidants that protect cells and may play roles in fighting cancer. And they contain high levels of fiber, iron, magnesium, potassium and calcium.

Who wouldn’t want fewer colon polyps and lower sodium?

Greens have few carbohydrates, sodium and cholesterol. Dark greens supply folate, a B vitamin that promotes heart health and helps prevent certain birth defects. Studies have shown that high folate consumption may lower the risk of colon polyps by 30 percent to 40 percent compared to low intakes. Dark greens include kale, arugula, broccoli, escarole, watercress, Swiss chard, mustard greens and romaine lettuce.

One way to make greens easier to eat mirrors how you entice children to eat their fruits and vegetables — disguise them. Steam or stir-fry the greens and mix into salads, stir into soups, and add them to wraps, omelets and sandwiches.

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