"Green foods across the board are healthy in terms of their vitamin, mineral, water and antioxidant content. And St Patrick's Day is the perfect time to think about how you can incorporate more of them into your diet," Erica Wald, RD, a wellness coordinator with the MFit Health Promotion Division at the University of Michigan Health System, said in a statement.
Produce for Better Health Foundation says on its Web site that green fruits and vegetables offer the health benefits of lowering the risk of some cancers, improving vision health and building strong bones and teeth. It offers a list of green fruits and vegetables at http://www.5aday.org/html/colorway/colorway_home.php#green ,
But Wald offers a quick list of green foods to get started eating in time for March 17.
Wald suggests starting a new tradition by eating more green foods all the time. Here are some of her green choices to get this Saint Paddy's Day off to a memorably healthy start.
1. Increase fiber with broccoli.
Broccoli provides both soluble and insoluble fiber; vitamins A, C and E (important antioxidants for preventing damage to cells in the body from free-radicals); vitamin K for bone health; and antioxidant sulforaphane, known for anticancer properties, Wald said.
2. Vary your leafy greens.
Leafy green vegetables, such as lettuces, come in varying shades of green. The lighter the green, the less vitamins and minerals they contain. The darker the green, the higher the concentration of vitamins and minerals they contain, such as A, C and folate, which is good for preventing birth defects. Spinach, a dark leafy green, contains lutein, which is good for eye health. Collard greens also contain sulforaphane and beta carotene, Wald said.
3. Choose vitamin K for increased bone health.
Vitamin K isn't a substitute for a good source of calcium, but eating green vegetables high in vitamin K is good for bone health. Eat asparagus, green/herbal teas, spinach, kale, turnip, collard and mustard greens, broccoli, cabbage, endive and brussel sprouts, Wald said.
4. Improve cholesterol with avocado.
Avocados contain monounsaturated fats, which can help lower your cholesterol and also have vitamin E. Toss your dark-green, leafy salad with a few slices of fresh avocado and balsamic vinegar for added benefit, Wald said.
5. Alternate oranges with kiwifruit.
Instead of an orange for vitamin C, consider eating a kiwifruit instead, which contains more C than oranges and also has dietary fiber, Wald said.
6. Snack on green apples.
Green apples offer about the same benefits as red or yellow apples but also contain soluble and insoluble fiber, which aid digestion and heart health, Wald said.
7. Drink tea - green tea.
Choose green tea instead of black, oolong or other darker teas. Green tea - next to white tea - has the most antioxidants and also contains flavonoids that function as antioxidants for the heart, Wald says.
You can eat your green vegetables raw or cooked just be sure to include a variety of them.
