Why You Should Eat Leafy Greens Daily
The power of leafy greens
Spinach, kale, cavolo nero, arugula, lamb’s lettuce, and Swiss chard—leafy greens often don’t get the attention they deserve. They’re easily forgotten at the grocery store or end up sitting in the back of the fridge.
But that’s a shame, because to eat leafy greens daily is one of the best things you can do for your health. In this article, you’ll learn why these green powerhouses deserve a permanent spot on your plate.
Leafy greens are packed with nutrients
Leafy greens are rich in essential vitamins and minerals, including:
- Vitamin A and K
- Calcium
- Folate
- Magnesium
- Potassium
They’re also loaded with carotenoids like lutein and zeaxanthin. These plant compounds act as antioxidants, have anti-inflammatory properties, and support healthy eyes and brain function.
Research shows that lutein and zeaxanthin play an important role in maintaining vision and cognitive health.
Good for your brain
Studies reveal that people who eat leafy greens daily enjoy better cognitive function.
Older adults who ate leafy greens every day had brains that functioned as if they were 11 years younger compared to those who rarely ate them.
The high levels of lutein and zeaxanthin in leafy greens likely contribute to this powerful effect.
Pro tip: carotenoids are best absorbed when combined with healthy fats. Add nuts, avocado, or olive oil to your salad for maximum benefit.
For a healthy heart
Among all food groups, leafy greens appear to offer the strongest protection against chronic diseases such as cardiovascular disease.
That’s largely due to their high nitrate content. Nitrates widen blood vessels, improve circulation, and help lower blood pressure. This is beneficial for heart health and also for athletes, who need extra oxygen delivery to their muscles.
Just 100 grams of leafy greens per day is linked to a 25% lower risk of death, heart disease, and stroke!
Practical tips: how to eat more leafy greens daily
Ready to add more greens to your routine? Here are simple, tasty ways to eat leafy greens daily:
- Blend spinach, kale, or bok choy into smoothies.
- Make it a habit to eat a salad every day with a mix of leafy greens.
- Swap basil for spinach, kale, or arugula when making pesto.
- Add arugula or lamb’s lettuce to sandwiches and wraps.
- Stir leafy greens like spinach or Swiss chard into soups and stews.
Do it together
Healthy eating isn’t about perfection—every extra portion of leafy greens makes a difference.
At Plants for Health, we show you how to easily add leafy greens and other nutrient-rich foods to your meals. You’ll feel energized, make better choices, and know you’re taking care of your health. Learn more about our evidence-based approach here.
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Sources
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