Highlighting the many benefits of green vegetables

BBy Judy Penta
Last week in this column, Greg Rothman talked about the joys and benefits of shopping at the local greenmarkets that dot the city and offered healthy summer recipes on his Website, including some that are ideal for your outdoor grill. At greenmarkets, you have the pleasure of supporting predominately organic purveyors who take pride in their craft, while reaping the nutritional and environmental benefits of locally grown produce. This week, I’ll talk about the benefits of one produce category you’ll find at New York’s abundant outdoor markets: green vegetables.

While greens are one of the most nutritious types of vegetables, they are unfortunately missing from many American diets. Contrary to many people’s assumptions, supplements do not make up for this deficiency, since they contain large doses of isolated compounds and lack the synergy of nutrients and phytochemicals obtained and absorbed by our bodies when we eat whole foods. Requirements of greens vary according to age, sex and activity level but range from 2.5 to 4 cups per day in adults. To be safe, eat in the higher range; it will not only support your health but also your weight and workouts. While all vegetables support your health, the most nutritious greens are spinach, Swiss chard, asparagus, broccoli, romaine lettuce, collards, kale and green beans.

So, take five and let’s review the bountiful benefits of greens:

Beta-carotene is a carotenoid (pigment) in the phytonutrient family. Phytochemicals are antioxidant compounds in plant foods that work with other nutrients and fiber to protect against oxidative damage and disease. We know that beta-carotene may help slow aging, improve lung function, reduce complications connected to diabetes, reduce the risk of some cancers and prevent Vitamin A deficiency.

Calcium, which requires Vitamin D for absorption and utilization, assists in blood clotting, supports nerve and muscle functioning, regulates enzyme activity and maintains strong bones. It cannot be made in the body. Our lives today are filled with calcium-depleting factors such as caffeine, sodium and phosphates in carbonated beverages, so getting enough dietary calcium is important. While dairy has been strongly promoted as an excellent source of calcium, many green vegetables provide more calcium per calorie than milk products.

Dietary fiber supports bowel regularity and colon health, reduces cholesterol and stabilizes blood-sugar levels. With all the refined, processed foods available today, the average American is deficient in fiber intake recommended to promote optimal health and ward off disease. Whole, unrefined plant-based foods are naturally rich in fiber.

Folate, also called folic acid or folacin, is a B-complex vitamin most recognized for its importance in pregnancy and preventing birth defects. It also supports red-blood cell production (to carry oxygen in the body), prevents build up of homocysteine (which is associated with higher risk of heart disease), allows nerves to function properly and supports cell production, especially skin and intestinal cells. Its name is derived from the Latin word “foliage,” signifying its concentration in leafy green vegetables.

Iron is found in every human cell. It is important to eat foods rich in iron not only because this mineral enhances oxygen distribution, keeps the immune system healthy, and helps your body produce energy and utilize fat, but also because a number of nutrients in these foods enhance your body’s ability to absorb it.

Lutein, another carotenoid, is critical in supporting vision as we age, reducing risk of cataracts, macular degeneration and some cancers.

Magnesium relaxes nerves and muscles, builds strong bones, aids circulation and supports more than 300 enzymatic reactions in your body at the cellular level, including metabolism of fats, proteins and carbohydrates. Most Americans are deficient in this critical mineral. Like all minerals, it is not produced in your body. Its function is so diverse that it is difficult to find a body system that is not impacted by its deficiency. Again, foods rich in magnesium also contain nutrients that synergize with it and support its physiological function in your body. Mother Nature does know what she is doing with whole foods.

Vitamin A, C, E, K, in addition to a multitude of benefits specific to each, are renowned for their antioxidant activity and work synergistically to fight the damage of free radicals. So, it is important to focus your intake on an array of nutrients and not single out one.

And those are just the highlights. If you’d like more information on additional benefits of these nutrients, you can contact me at jpenta AT BeginFromWithinToday.com.

Remember that many of the above nutrients are fat-soluble, so don’t forget to drizzle greens with organic, cold-pressed extra virgin olive oil, sprinkle with seeds for texture or serve with avocado. Good fats also add taste and help keep you full. If you must have sweetness in your dressing, opt for agave, maple or brown rice syrup. While these will ultimately break down as simple sugars, at least they are non-refined, contain some trace nutrients and are not artificial.

To summarize, greens provide multiple benefits, while also helping you reach and maintain a healthy weight. Greens also provide nutritional support and energy during any exercise program. So, embrace the power of greens and visit your local greenmarket, abundant with these goodies and many more.

Judy Penta is the founder and director of Begin from Within and specializes in nutrition and fitness coaching. She holds a B.S. in Nutrition Science, is a Certified Health Counselor by the American Association of Drugless Practitioners and a Certified Personal Trainer, NASM, at EmPower Fitness. She can be reached through her Website at www.BeginFromWithinToday.com.