The term "greens" most typically refers to leafy, green vegetables that come in a variety of shapes and sizes. Foods such as mustard greens, collard greens and spinach fall under this category and are all simply plants with edible leaves. Greens are amazing sources of vitamins and nutrients, including vitamins A, B and C, folic acid and phytochemicals. These phytochemicals, also referred to as phytonutrients, are especially important in reducing the effects of many cancers because of their antioxidant-rich, anti-inflammatory properties. Greens are also powerful sources of vitamin K, which studies show can aid in preventing osteoporosis, arthritis and other inflammatory illnesses.
Greens can be eaten raw or cooked and are low in calories and fat, which makes them optimal for eating in large portions. On the other hand, greens are high in protein, fiber and calcium. Although greens are naturally low in carbohydrates, they are high in natural dietary fibers, which aid in the feeling of fullness. This makes them a beloved food for low-calorie dieters and healthy eaters alike, due to the quantity and quality of greens that can be eaten for significantly small calorie counts.
What to Look for
It is important to look for freshness and quality when purchasing greens and leafy vegetables from an outside source. Greens can be grown in an individual garden, purchased raw or precooked and prepared in frozen packaging. Make sure that greens are vibrant in color, crisp and clean and without significant wilting. If greens appear dried, pale in color or shriveled, it is best not to eat them. If purchasing frozen sources of greens, look for packaging whose ingredients simply list the plant inside, such as "spinach" or "kale." Frozen varieties of greens can be healthful and beneficial if additional sugar, salt or unhealthy sauces have not been added.
Common Pitfalls
Greens are a healthy, low-calorie source of nutrients in almost any form. However, the majority of canned greens have stabilizing additives and extremely high levels of sodium added during packaging. Greens that are packaged with thick sauces and creamy broths are best to be avoided, because their calorie count, sodium levels and sugar content are extremely high. Greens carry the most beneficial properties when eaten washed and raw, such as in a healthy salad, or cooked at home. Steaming or grilling fresh greens and even heating frozen varieties are all healthful forms of preparation, because the nutrients and vitamins of greens are typically preserved when frozen and packaged. Buy greens fresh for consumption within a few days, and buy frozen brands for convenient preparation at a later date.
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