Get your green
Jennifer Thomas, Special to The Gazette
Tuesday, March 17, 2009
I remember the first time I gave a corporate presentation regarding the importance of adding more color to our diets. A hand went up in the back of the room and a voice asked, “Do M&M’s count?” Don’t we wish!
Many people are disheartened to learn that in order to truly have optimal nutrition we must incorporate a variety of colorful fruits and vegetables into our diets on a daily basis.
Most of us have been told since we were able to eat solid foods to “eat our greens.” And with good reason: green foods are a potent form of nourishment. Many are filled with live enzymes, antioxidants, chlorophyll, and potent, disease-fighting phytochemicals. Studies on both humans and animals have shown many vegetables to reduce cancer risk. These include:
• broccoli and broccoli sprouts
• cabbage
• kale
• collard greens
• brussel sprouts
If someone asks, “What are the top 5 healthiest green veggies?” the above list would probably be the technical answer. However, you may very well be thinking that the technical answer doesn’t sound very appealing.
So, a more fun question to answer, especially on St. Patrick’s Day, is: “What are some of the healthiest green and tasty and easy to find and prepare foods?” It may be a mouthful, but it’s what most of us are really wondering. Here are what I consider the best:
• Kiwi
• Avocado
• Spinach
• Pistachios
• Edamame
Why kiwi? Because they are inexpensive, available year-round, and chock-full of phytonutrients that protect your DNA from damage. They are also especially high in vitamin C which has been shown to help reduce the severity of conditions like osteoarthritis, rheumatoid arthritis, and asthma, and to prevent conditions such as colon cancer, atherosclerosis, and diabetic heart disease. Kiwi have fiber for blood sugar control as well as cardiovascular and colon health, and can protect you from vision loss. And admit it, they’re cute and can give your diet a little exotic tropical pizzazz.
Why avocado? Because they contain a monounsaturated fat that may help lower cholesterol and protect you from breast cancer. They are a good source of potassium, a mineral that helps regulate blood pressure, and they increase your body’s ability to absorb carotenoids in other vegetables, so they are actually an ideal addition to your salad or salsa.
Why spinach? Popeye was onto something. Spinach is packed with vitamin K that will help you maintain bone health. For atherosclerosis and diabetic heart disease, few foods compare to spinach in their number of helpful nutrients. The vitamin C and beta-carotene in spinach help to protect the colon cells from the damaging effects of free radicals. It also may help protect the brain from oxidative stress and may reduce the effects of age-related related declines in brain function. Lastly, it’s full of iron for energy production and metabolism.
Why pistachios? This choice may seem like a stretch, but they are, technically, a shade of green, and when it comes to health benefits, this little nut (another cutie) cannot be denied. Pistachios are low in saturated fat and rich in unsaturated fat and contain zero trans fat. Eating a handful daily may help drop your LDL or “bad” cholesterol. They are a good source of fiber — the highest of all the nuts, and a dense source of eight different nutrients. Pistachios are tasty, an excellent source of vitamin B6, rich in polyphenol antioxidants, and lutein-rich for eye and artery health.
Why edamame? One of the lesser-known, but increasingly popular, green foods (pronounced ed-a-mom-ay) these are also commonly known as immature soy beans. While this may not sound overly appealing, in its support I will say that most of my college students and both of my young children love the taste of the beans, which are lightly boiled in salt water for about 5 minutes or can now be purchased in ready-to-steam bags. Popping the beans out of the pods and into the mouth is added fun, but edamame can be bought shelled for those looking for convenience. They are high in protein, phosphorus, Vitamin A and Vitamin C.
Last, but not least, what about drinking green? Many of my college students have jokingly asked over the past few weeks whether green beer counts as part of a healthy, colorful diet. Not for the time being, but there is another highly potent green beverage whose virtues are often touted and overlooked. Green tea has been proven to be helpful in preventing an array of medical conditions including:
• cancer
• rheumatoid arthritis
• high cholesterol
• cardiovascular disease
• infections
• impaired immune
function
And if you haven’t yet tried green tea, give it a shot because even when you add honey and/or lemon, you are only increasing its’ power. Even by itself it is proven to help defend against death from ALL causes. If that doesn’t make you want to GO GREEN, I’m not sure what will.
Shape Up, Emporia! is a weekly fitness and health column aimed at readers of all ages to get off the couch and get into shape. Each week will feature a fitness, health or nutrition professional from around the area who will share some friendly tips on how to improve your overall health. Our goal is to make getting in shape fun and easy to fit into your existing lifestyle and daily routine.