Greens for Good Health: How to Eat More and Enjoy It

Mom was right: eating your greens is good advice. Leafy vegetables and other greens bring color, flavor and valuable nutrients to your plate, while adding variety to everyday meals. However, eating your greens does not have to mean settling for a plain salad. From tender spinach to crisp broccoli, there are plenty of delicious ways to make greens part of a balanced diet and enjoy benefits that can support your well-being.

The Benefits of Greens

Serena O’Brien is the Dietary Manager & Nutritionist and Director of Customer Experience at Edgehill, with over 30 years of experience in senior living and nutrition. She says that greens are a superfood because they are low in calories, high in fiber and contain high levels of iron, magnesium, potassium and calcium.

According to O’Brien, there are several important benefits of getting more greens in your diet:

• Protects your brain and relieves stress
• Fights belly bloat, supports optimal gut health and boosts digestive enzymes
• Makes your skin glow and supports bone health
• Supports the immune system and improves inflammation response
• Helps balance sugars and tame toxins 

Greens and Healthy Aging

Healthy aging is supported by many everyday habits, including enjoying a varied and balanced diet. In one study, researchers found that eating about one serving of leafy greens a day was associated with slower cognitive decline over time.

Greens also provide nutrients that play a role in wellness and well-being. Kale and collard greens, for example, contain vitamin K, while some leafy greens also provide calcium, both of which are important for bone health. Potassium and magnesium support blood pressure regulation. Some leafy greens contain dietary nitrates, which may help circulation and blood pressure.

Which Is the Healthiest Green?

Greens offer different nutritional benefits, and darker leafy varieties such as spinach, kale, Swiss chard and watercress are especially nutrient-dense.

According to O’Brien, spinach is high on the list of the healthiest greens. One cup provides 16% of the daily value of Vitamin A in addition to 120% of the DV for vitamin K. Plus, it has only 7 calories per serving!

Cruciferous greens, including broccoli, cauliflower, cabbage, Brussels sprouts and bok choy, also provide health benefits. For instance, O’Brien says broccoli curbs overeating, promotes bone health and fights heart disease.

Choosing a variety of greens brings different flavors and a broader mix of vitamins, minerals and other nutrients to your meals. That variety can make it easier and more enjoyable to include greens regularly in your diet.

Making Greens Delicious

The good news is that there is a wide variety of green options and many ways to prepare them. As with everything, the key is to keep it simple and use high-quality ingredients, says Edgehill Executive Chef Anthony Napolitano, who was named a “Palate Pleaser” at the DISHED Senior Living Dining Awards. “Using fresh herbs and natural stocks that are not loaded with sodium is a great way to build flavor with less salt and no extra calories,” he says.

You can sauté greens in garlic and olive oil, add spinach to eggs, roast broccoli or Brussels sprouts, top a sandwich with romaine or add pasta to pesto. The possibilities are endless.

Here are a few other simple preparations you can try:

• Chinese Cabbage (Napa cabbage)—Use instead of iceberg in a wedge salad.
• Beet Greens—Stir into a hearty soup.
• Kale—For kale chips, toss with olive oil, add seasonings and bake.
• Arugula—Mix into a salad.
• Romain —Sear on the grill and season.
• Swiss chard—Toss with pasta.

Wellness, Edgehill Style

Greens are an essential ingredient in Edgehill’s dining program. Chef Anthony says the growing trend of dining aligned with overall wellness goals is something he welcomes.

“Nutrient-dense ingredients, specialized diets and food-as-medicine approaches are helping support cognitive health, heart health and overall vitality, while still delivering flavor and enjoyment,” he says.

He and O’Brien conduct a monthly series for residents called “Nutrition Bites.” Each session features a presentation, a hands-on activity and Chef Anthony prepares food to match the month’s topic.

At a recent session on greens, he presented a recipe for a healthy Green Machine Smoothie:

2/3 cup 100% apple juice

1/2 cup fresh baby spinach

2 cups frozen pineapple chunks, no sugar added

1 cup low-fat vanilla yogurt

1 banana

Put everything in a blender and blend until smooth.

Wellness Holds an Important Place at Edgehill

At Edgehill, we incorporate wellness into every part of the resident experience, and our wellness team supports residents with resources designed to promote physical, intellectual, emotional and social wellness. The goal is to help every resident maintain independence and enjoy life on their terms.