If there is one thing you can do to enhance your diet, it’s adding in more green vegetables. These power foods are packed with vitamins, minerals, and fiber. Regardless of what diet you follow—vegetarian, vegan, low-carb, or paleo, adding more green vegetables can support you in improving your overall health.
According to Harvard’s School of Public Health, eating vegetables can reduce the risk of heart disease, stroke, and some cancers. Additionally, eating veggies over higher-calorie foods can help manage body weight.
The U.S. government guidelines’ recommended intake for vegetables per day is 2 to 2.5 cups for women and 3 to 3.5 cups for men. In a 2013 report by the CDC, data showed that 87 percent of Americans did not meet the recommended daily vegetable intake from 2007 to 2010.
The good news is that you can enjoy a wide variety of vegetables to hit your daily intake. Keep in mind that each vegetable has its own unique makeup of vitamins and minerals, so it is important to rotate through different types of vegetables to get all of the nutrients that your body needs.
While there are plenty of green vegetables to choose from, here are some of the more nutrient-dense options for you to try:
If you are tired of always eating salads to get your vegetables in, here are five new ways for you to incorporate more vegetables into your diet.
Green juice is another way to reap the benefits of vitamins and minerals found in green vegetables. Note that juicing does not provide the same fiber benefits as smoothies or eating your greens. Some green juices also tend to be very high in sugar because of the other fruits or vegetables that are added.
Juicing lends itself to many different green vegetables, including:
There are many different types of green powders available at your local health food stores. Look for an organic green powder, and if you have a gluten sensitivity, make sure the product is certified “gluten-free” as some blends use barley grass, which contains gluten. As always, make sure to look at what type of sweetener is used and how much sugar the green powder contains (stick to less than five grams of sugar per serving).
*Editor’s Note: The information in this article is intended for your educational use only; does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.
According to Harvard’s School of Public Health, eating vegetables can reduce the risk of heart disease, stroke, and some cancers. Additionally, eating veggies over higher-calorie foods can help manage body weight.
The U.S. government guidelines’ recommended intake for vegetables per day is 2 to 2.5 cups for women and 3 to 3.5 cups for men. In a 2013 report by the CDC, data showed that 87 percent of Americans did not meet the recommended daily vegetable intake from 2007 to 2010.
The good news is that you can enjoy a wide variety of vegetables to hit your daily intake. Keep in mind that each vegetable has its own unique makeup of vitamins and minerals, so it is important to rotate through different types of vegetables to get all of the nutrients that your body needs.
While there are plenty of green vegetables to choose from, here are some of the more nutrient-dense options for you to try:
- Kale
- Spinach
- Swiss chard
- Collard greens
- Mixed greens
- Baby greens
- Arugula
- Brussels sprouts
- Asparagus
- Zucchini
- Mustard greens
- Dandelion greens
If you are tired of always eating salads to get your vegetables in, here are five new ways for you to incorporate more vegetables into your diet.
1. Sautéed Greens
This simple and quick technique is a great way to cook your greens. Some greens that are good for sautéing are:- Broccoli
- Zucchini
- Bok choy
- Spinach
- Green beans
- Brussels sprouts
- Snap peas
- Chop your green vegetables into small, bite-sized pieces.
- Bring a large pan to medium heat. Melt 1-2 tablespoons of coconut oil, ghee, or olive oil.
- Add chopped onions or minced garlic to the pan and stir for 1-2 minutes or until fragrant.
- Add your green vegetables, and sauté until wilted or soft. Note: Cooking time will vary depending on the type of green you choose. Make sure not to over-cook your green vegetables to keep the flavor fresh. Think about leaving a little crunch for texture.
- Remove from pan and season with 1 teaspoon of sea salt and any other spices of your choice, like lemon juice, to balance out the flavors.
2. Protein Smoothies and Green Juice
A smoothie is a great way to pack in a lot of nutrients in one place. Add one to two handfuls of green vegetables to your morning or afternoon protein smoothie. Some common greens that you can add to your smoothie are:- Spinach
- Kale
- Swiss chard
Green juice is another way to reap the benefits of vitamins and minerals found in green vegetables. Note that juicing does not provide the same fiber benefits as smoothies or eating your greens. Some green juices also tend to be very high in sugar because of the other fruits or vegetables that are added.
Juicing lends itself to many different green vegetables, including:
- Kale
- Celery
- Spinach
- Swiss chard
- Cucumbers
- Dandelion greens
- Beet greens
3. Green Vegetables with Eggs
Whether you are making a simple egg scramble or an egg frittata, consider adding a few handfuls of green vegetables to the mix. Some green vegetables that mix really nicely with eggs are:- Spinach
- Swiss chard
- Zucchini
- Broccoli
- Asparagus
4. Green Powders
Green powders provide a wide variety of concentrated green vegetables. A great benefit to incorporating green powders into your diet is that they include plant-algae like spirulina and chlorella.There are many different types of green powders available at your local health food stores. Look for an organic green powder, and if you have a gluten sensitivity, make sure the product is certified “gluten-free” as some blends use barley grass, which contains gluten. As always, make sure to look at what type of sweetener is used and how much sugar the green powder contains (stick to less than five grams of sugar per serving).
5. Vegetable Soups
A warm bowl of soup is another great way to incorporate several different vegetables into one meal. You can either make a chopped vegetable soup or a pureed soup. Consider adding these vegetables to your next soup:- Broccoli
- Zucchini
- Jerusalem artichoke
- Asparagus
- Collard greens
- Kale
- Spinach
*Editor’s Note: The information in this article is intended for your educational use only; does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.