(This is part of an ongoing series called Foods YOU Need!)

I preach the green stuff, but why do I believe in it like I do? Why do I chug down 64oz of it everyday?

Dark Leafy Greens like spinach, kale, romaine, baby lettuces, and chard should all be in our dietary forefront. We may wish they tasted better, but maybe by knowing WHY they are so good for us, we will want to make a better effort to eat them!

Many kinds of dark leafy greens contain Quercetin, a type of bioflavonoid or plant pigment. Quercetin has been shown to discourage the mutation of healthy cells into cancer cells and also encourages cancer cell apoptosis (cancer cell suicide or die-off.) Dark Leafy Greens are also high in dietary fiber, rich in vitamin C, folic acid, potassium and magnesium, as well as containing lots of phytochemicals such as lutein, zeaxanthin, beta-cryptoxanthin, and beta-carotene.

Beta-carotene can be converted into vitamin A and also improves immune function. Lutein and zeaxanthin are carotenoids concentrated in the eye lens and retina. They protect against cataract and age-related macular degeneration, the major cause of blindness in the aging population. And we thought carrots were the only vegetable good for the eye? Certain studies have also suggested that lutein and zeaxanthin may help reduce the risk of certain types of cancer such as breast and lung cancer.

Most dark leafy greens are great sources of calcium. Calcium from plant sources proves to be much better absorbed than calcium from dairy sources. The amount of magnesium consumed along with calcium plays a role in how the calcium is assimilated, and since dark leafy greens are also high in magnesium, they make a perfect pair. I try to alternate the kinds of greens I put in my smoothie for taste variety and to make sure I cover all of my nutritional bases!

Quick Summary:

Why Dark Leafy Greens?

–         large amounts of vitamins and minerals

–         lots of phytochemicals (chemical compounds occurring in plants)

–         encourages eye health

–         lots of fiber

–         low in calories

–         contains awesome bioflavonoids like Quercetin which can help prevent cancer

–         good source of a high-quality calcium

Tip For Eating More Dark Leafy Greens: Chop up 8-10 raw leafy green leaves such as kale, chard, or spinach in your food processor and add it to a casserole, rice, or quinoa and season as you would normal!