Monday, March 21, 2011

Welcome Spring with Greens

Many people have heard how important it is to eat your greens.

Do you know why?

Green foods contain many healthy nutrients.  In addition to vitamin C, calcium, and potassium, etc., green foods contain Vitamin K.  Vitamin K is important for blood clotting. Another important nutrient green foods have is folate, which is important for the production of DNA and RNA to make new cells.  It is also involved in the production of red blood cells and in preventing anemia.

They also contain many antioxidants which protect the body’s cells from damage and protection from cancer. Green vegetables that belong to the cruciferous family contain the phytochemical sulphoraphane.  This compound is currently being researched for its anticancer properties. Cruciferous vegetables are: brussel sprouts, cabbage, bok choy, broccoli, arugula, kale, collard greens.

Another benefit of green fruits and vegetables, if their low calorie content.  If you have a sweet tooth, choose a kiwi as a snack.  Or mix up some guacamole with a few ripe avocados. A healthy, yet filling, lunch alternative is a spinach and arugula salad with chicken, tuna, or canned salmon. Add a green fruit or vegetable to dinner each night this week.   For tips and recipe ideas, go to www.cookingwithcolor.com

Leafy Greens:

Spinach
Kale
Mustard greens
Collard greens
Swiss chard

Green Fruits and Vegetables:

Avocado
Pear
Honeydew
Green grapes
Kiwi
Limes
Celery
Brussel sprouts
Green apples
Artichoke
Broccoli
Bok Choy
Turnip greens
Green beans
Asparagus
Green onion
Watercress
Peas
Okra
Snow Peas
Zucchini

For a personalized nutrition evaluation and consultation, please contact me at
443-849-8186 or kryniak@gbmc.org
Keri Ryniak, RD, CSO, LDN, CNSD
Certified Specialist in
Oncology Nutrition

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