Health and Wellness: Focus on the Green
Happy National Nutrition Month! If you’re looking for a way to revamp your plate this month focus on adding green foods to your meal. According to the USDA’s MyPlate the average American adult should consume about 2 1/2 to 3 cups of dark green vegetables a week. Don’t forget to aim for 2 1/2 to 3 cups of vegetables and 1 1/2 to 2 cups of fruit in a variety of colors each day!
Avocados are rich in heart healthy monounsaturated fats. Replacing saturated fat with monounsaturated fat can help lower your cholesterol and risk of heart disease and stroke. Next time you’re making a sandwich skip the mayo and spread a little avocado on your bread.
Grapes are rich in polyphenols, vitamin C and vitamin K. Polyphenols act like antioxidants protecting our bodies from free radicals, which helps prevent cancer and cardiovascular disease.
Broccoli, apart of the brassica family, contains sulphorphane and indoles, which help lower the risk of certain cancers. Broccoli is also rich in flavonoids, vitamin C and vitamin K.
Brussels sprouts like broccoli are apart of the brassica family and are rich in phytonutrients that may help protect your body from cancer. Brussels sprouts are also a good source of vitamin A and vitamin C, which help prevent heart disease and cancer.
Spinach is low in calories and is an excellent source of vitamin A and vitamin K. Spinach is rich in carotenes, which helps keep your eyes healthy.
Artichokes are a good source of a variety of vitamins and minerals, including potassium. Potassium may help lower your blood pressure!
Pistachios are rich in fiber and plant sterols. Fiber helps lower the risk of certain cancers and cardiovascular disease as well as keeps your digestive track healthy.
Kale is a superstar when it comes to leafy, greens. Being a part of the cabbage family it possess anti-cancer properties. Kale is full of beta- carotene, vitamin K and vitamin C. It’s also a good source of fiber and calcium.
Celery has a high water content helping you stay hydrated throughout the day. Celery is also a good source of vitamin A, vitamin K, folate and potassium. Folate can help lower the risk of certain birth defects.
Asparagus is rich in vitamin K, which is essential for blood clotting. It is also a good source of iron, which helps deliver oxygen to the cells in our body.
Arugula is low in calories and a good source of eye protecting lutein and zeaxanthin. It is also a good source of vitamin K which is essential for blood clotting.
Extra-Virgin Olive Oil
Olive oil is rich in heart healthy unsaturated fats and antioxidant vitamin E. Vitamin E plays an important role in maintaining integrity of red blood cells and cell in the immune system.