Your mother was on to something when she told you to eat your vegetables. Dark, leafy greens, such as spinach, kale and dandelion greens, provide a wealth of nutrients and many health benefits. Low in calories and without fat, they can easily be added to many dishes. Adding dark, leafy greens containing folic acid to your daily diet may reduce your risk of developing heart disease. Not just for vegetarians, these nutritious vegetables should be a staple in every diet as a great source of many important vitamins and minerals.
About Kale
Kale is a green long used in southern cooking; it is often eaten on New Year's Day, along with collard greens and mustard greens, to bring luck for the coming year. Related to the wild cabbage, kale has a delicate texture and a flavor similar to that of cabbage. Kale contains plenty of vitamins A, C and K and folic acid, as well as calcium, potassium, copper and iron. These nutrients are necessary for healthy bones, skin and eyes. Kale also contains carotenoids, including beta-carotene, which are potent antioxidants with natural anti-inflammatory properties that may help prevent some cancers.
About Spinach
Spinach is probably the best known leafy green vegetable. You can find it in your supermarket in fresh, canned and frozen varieties. You can eat spinach raw or cooked, but the Centers for Disease Control indicate that your body absorbs some its nutrients better when this vegetable is cooked. Like kale, spinach is low in calories and high in dietary fiber, which can help control your weight and prevent constipation. Spinach is an excellent source of vitamins A, C and K, folic acid, manganese and potassium. The nutrients in spinach can help you maintain healthy skin, bones and circulatory system.
About Dandelion Greens
Related to the sunflower, young dandelion leaves provide a wealth of potassium, calcium, magnesium and iron. They also contain plenty of vitamins -- A, C, E, K and the B vitamins. Along with these healthy nutrients, dandelion greens are beneficial in other ways. Dandelion greens are used as an herbal treatment for inflammation, water retention and to ease digestion.
Preparing Greens
You can always wash up a handful of these greens and toss them into a salad. Prior to eating, go through the greens and remove any wilted or obviously damaged leaves. Dandelion greens are best eaten young and fresh, but if harvesting them yourself, be sure they haven't been treated with any pesticides. You can sauté or steam kale and spinach, and add them to many soup and pasta dishes.
References
- IntelliHealth; "Can Vitamins Prevent Heart Disease?"; 2005
- Centers for Disease Control and Prevention: Cooking Greens
- Centers for Disease Control and Prevention: Spinach
- University of Maryland Medical Center: Dandelion; 2008
- HealthRecipes.com: Dandelion
- JoyBauer.com: "Health Benefits of Leafy Green Vegetables"; Joy Bauer; 2011
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