The Benefits of Dark Leafy Greens on Our Health

“Eat your greens!”


I’m sure you’ve heard this time and time again – especially with the latest health/diet trends.  But the facts are there, you guys.  There really is something to eating dark leafy greens for your health!

When I say “dark , leafy greens”, what do I mean, exactly?  Kale, collard greens, turnip greens, mustard greens, spinach, chicory, arugula, swiss chard, etc. are all examples of nutrient powerhouses.

Now, what can they actually DO for you?  I’m glad you asked.  

·      They’re chalked full of vitamin K, which thins your blood, helping to prevent blood clots, heart attacks, and strokes.

·      They’re high in folate, beta-carotene, polyphenols, and lutein, which all act as antioxidants for the body and help to reduce risk (or slow growth of) certain types of cancer.

·      Leafy greens are full of nitrates (the good kind) that help to burn fat.  Umm, yes please!

·      They help to reduce inflammation in the body via essential fatty acids (omega-3) and phytonutrients.

·      All leafy greens contain lots of fiber, which feed good gut bacteria and help prevent colon cancer.  

·      They’re known for lowering cholesterol and triglycerides because of their fiber and healthy omega-3’s that I mentioned before.

·      They can actually provide UV protection due to carotenoids, which come from the antioxidants in the plants.  I’ll take a little extra sunscreen!

·      Leafy greens can boost your workouts because of their antioxidants, as well as helping you recover post-workout because of the same, which reduce inflammation.

 Isn’t that amazing??  Who knew that such little leaves could do SO much?!  

 Now, a lot of people think that “eating greens” has to be boring.  I beg to differ!  There are SO many ways to cook them now.  Let me name a few:

·      Sauteed in a pan sprayed/drizzled with avocado oil for 4-5 min and seasoned with lemon pepper or sea salt and pepper.

·      In salads, massaged with your hands for 30+ seconds with a little olive oil or lemon juice.

·      In soups/stews, added in about 15 min before serving.

·      As “chips” (such as kale), tossing with avocado oil and baking at 400 degrees for 10-12 min (or until crispy).

·      In wraps, tacos, etc. (after massaging for 30+ seconds).

·      Tossed into smoothies/shakes (just a handful will do!) after a workout.


When choosing greens, I always look for fresh, preservative-free, organic (when possible) options.  Nature’s Greens is an amazing line that not only delivers the best, farm-fresh greens, but they also pre-wash them for you, which makes them super convenient for my busy schedule.

I hope you now see the AMAZING nutritional benefits of those leafy, green plants. Take advantage of them, friends!

Jayme Williams, RN, CPT, FNS, WLS

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This post is sponsored by WP Rawl. All opinions are my own.