Cooking Green Leafy Vegetables
There is no doubt that green leafy vegetables are extremely important in any healthy, balanced diet. Vegetables such as broccoli, kale, collared greens, spinach, lettuce, and arugula provide various nutrients and antioxidants that are not provided by other vegetables or food types. While often these vegetables may be consumed raw, this may not allow for optimal absorption of vital nutrients.
Benefits of Green Leafy Vegetables
Dark green leafy vegetables are great sources of nutrition. Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins. These vegetables also contain an abundance of carotenoids-antioxidants that protect cells and play roles in blocking the early stages of cancer. They also contain high levels of fiber, iron, magnesium, potassium and calcium. Furthermore, greens have very little carbohydrates, sodium and cholesterol.
Because of their high content of antioxidants, green leafy vegetables may be one of the best cancer-preventing foods. Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast and skin cancer. These same antioxidants have also been proven to decrease the risk of heart disease.
Cooking Green Leafy Vegetables
Spinach, broccoli, and kale are packed with nutrients such as iron and calcium. However, they also contain oxalic acid and phytates, both of which block the absorption of iron and calcium. Cooking these vegetables releases the bind between the oxalic acid and phytates from the calcium and iron allowing for better absorption. In addition, if you add a source of Vitamin C, such as lemon juice, tomatoes, berries, or peppers, this also enhances the absorption of calcium and iron. A study found that cooking spinach quickly in boiling water, then plunging it into cold water, reduced oxalate content by 40 percent, on average, which was more effective than pan or pressure cooking.
According to the Harvard School of Public Health, raw kale contains isothiocyanates, which prevent the body from using the iodine it needs for the thyroid (which helps to regulate the metabolism). However, cooking this vegetable deactivates the enzymes that trigger that potentially harmful effect. That's why it is recommended to lightly steam your kale, which will help you to avoid this issue while minimizing antioxidant loss.
Lutein is a powerful antioxidant that defends your body against unstable molecules called free radicals and has also been found to protect cognitive decline and retinal damage from screen-time. Cooked kale is one of the dark leafy vegetables that contains the most lutein. Other good sources include cooked spinach, cooked collards, cooked turnip greens. Avocados and egg yolks are also rich sources of lutein.
Contact Nutrition for Optimal Performance
If you have questions about how to implement more cooked green leafy vegetables into your diet, email me at theresadelorenzo123@yahoo.com or contact me on my website.