What Makes Leafy Greens So Healthy?
'Eat the rainbow' may sound a bit *eye roll*, but it's actually pretty good advice. Colour is a great indicator of nutrient content, with different colours generally meaning different nutrients.
And the most notorious of all colours? Eat your greens! But what’s the science behind the advice?
What makes vegetables green?
Green vegetables contain a large amount of chlorophyll – a green pigment that helps plants convert sunlight into energy. The darker the hue, the higher the chlorophyll content. And chlorophyll isn’t just good for plants; it’s good for humans too.
Why is chlorophyll good for us?
Chlorophyll is a potent antioxidant, helping to prevent damage from free radicals
Some studies suggest it can support weight loss - In 2013, Swedish researchers at the University of Lund found that consuming 5g of chlorophyll every day dramatically reduced the participants appetite for eating sweets and crisps
Getting your daily greens in could also reduce your risk of developing dementia in later life. In 2017, a study discovered that people who ate at least one daily portion of green vegetables had a slower rate of decline in their memory and thinking skills.
It’s worth noting that chlorophyll is damaged by heat, so to maximise the benefits of your greens, it’s best to enjoy them raw. And Chlorophyll is fat-soluble, so you’ll need to ensure you add some healthy fats too – just drizzle your greens with a little oil or add a sprinkle of seeds.
But it doesn’t stop at chlorophyll – whilst this is where their green colour comes from, the bright, dark colour is also an indicator of rich vitamin content beyond chlorophyll.
Green vegetables tend to be particularly high in folate, vitamin A, vitamin C, vitamin E, and minerals such as magnesium.
Vitamins and minerals help cells build and maintain themselves, contribute to energy metabolism, and keep the body in an overall healthy state. Some of these nutrients found in green vegetables serve as antioxidants, which help cells protect themselves from damage.
Some of our fave leafy greens:
Spinach
Spinach is packed full of iron, calcium, potassium and vitamins B6, C and K. It is also a good source of antioxidants. It’s best to eat it uncooked, such as in a salad, as cooking tends to destroy the naturally occurring polyphenols and flavanols in the leaves.
Kale
Kale can be a polarising ingredient, but with the right prep it’s such a delicious addition to a salad. It’s full of important micronutrients such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. It is also a good source of vitamins, including vitamins A, B, E, C and K. Avoid blanching and boiling kale as it can reduce the amount of water-soluble minerals, vitamins and phytochemicals in the leaves. Instead just pull the leaves from the tough stems, tear or cut them into smaller pieces then massage with a little oil and salt so it’s not tough and chewy to eat.
Rocket
Rocket has taken the top spot for our fave leafy green to add to a salad for a while now – the delicate peppery taste adds such a nice complexity to salads that spinach or lettuce can sometimes miss. It’s been consumed by humans since at least the Roman times and is packed with nitrates, which studies have shown can boost performance in sports. Rocket is also rich in vitamins K and C, and calcium and polyphenols.
Romaine lettuce
Crunchy, fresh and mild, romaine lettuce can sometimes get overlooked when it comes to health benefits, but it’s a good source of vitamins and minerals including vitamins A, K, C and folate (a B vitamin that is especially important during pregnancy). These nutrients are essential for maintaining overall health and supporting a healthy immune system!
Bok choy
Bok choy, a variety of Chinese white cabbage can be used in stir-fries, soups and salads. It’s rich in fibre as well as various vitamins, minerals and antioxidants. This leafy green can help maintain bone health, immunity, vision, heart health and blood pressure.