Let’s Talk About Dark Leafy Greens!
Dark leafy greens contain a variety of beneficial antioxidants and micronutrients with a large variety of metabolic, weight/anti-obesity, cardiovascular, arterial, gastrointestinal, dermal (skin), anti-inflammatory, nervous, cognitive, and mood/emotional benefits (Guerrera et al., 2009; Alkhatib et al., 2017; Zurbau et al., 2020; Persia et al., 2022; Erlinger et al., 2001; Schultz et al., 2019).
The magnesium in dark green vegetables is attributed with improving glucose utilization and metabolism and preventing/ reducing sugar cravings, diabetes, and weight excess (Guerrera et al., 2009; Alkhatib et al., 2017).
The antioxidant beta-carotene found in many fruits and dark leafy green vegetables is a precursor to Retinol (Vitamin A, another antioxidant), and has many anti-inflammatory properties (Persia et al., 2022; Erlinger et al., 2001; Schultz et al., 2019; Augusta Odorissi Xavier & Perez-Galvez 2016).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748760/
https://www.aafp.org/pubs/afp/issues/2009/0715/p157.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7792377/pdf/JAH3-9-e017728.pdf
https://pubmed.ncbi.nlm.nih.gov/27485230/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9644139/pdf/10.1177_1559827620962458.pdf
Recipe:
- 8 oz of dark green leafy vegetables (e.g.,, spinach, baby bok choy, or baby kale).
- 2.25 cups of blueberries.
- 1 banana.
- 1 tablespoon of unsweetened cocoa powder.
- 1 tablespoon of ground flaxseed.
- ½ cup of soy milk (plain or vanilla) or unsweetened vanilla almond milk.
- ½ cup of water.
Health Benefits:
- Lower CRP is associated with reduced risk of inflammatory conditions:
- Cardiovascular disease
- Autoimmune diseases
- COVID-19
- Age-related macular degeneration
- Chronic kidney disease and injury
- Nonallergic asthma
- COPD
- Hypertension
- All-cause mortality
