The Green Advantage: Why You Should Add More Greens to Your Diet

Leafy green vegetables are nutritional powerhouses. Adding more greens (spinach, kale, collard greens, mustard greens) to your daily diet is one of the simplest and most impactful ways to boost your overall health.

1. Extreme Nutrient Density

Greens are jam-packed with essential vitamins (A, C, K, Folate) and minerals (Calcium, Magnesium, Iron) that are crucial for healthy vision, strong bones, and nerve function (Summa Health, 2024).

• Action: Cook your greens in an iron vessel for a simple iron boost.

2. Fiber Powerhouse (Gut and Weight Management)

Greens are high in fiber and low in calories.

• Benefit: This volume helps you feel full longer, aids digestion, regulates blood sugar, and helps manage weight by reducing cravings and overall calorie intake (Summa Health, 2024).

3. Support Brain and Bone Health

• Brain: Nutrients in leafy greens (especially Folate and $\text{Vitamin K}$) may help improve memory and protect against age-related cognitive decline.

• Bone: Calcium and $\text{Vitamin K}$ work together to build strong bones and reduce the risk of fractures.

4. Antioxidant Protection

The high concentration of antioxidants in greens combats cellular damage and supports healthy aging, reducing the risk of heart disease and certain cancers.

Simple Hacks to Go Green

• The $\text{50}\%$ Rule: Aim to fill half your plate with non-starchy vegetables at every meal.

• Hiding Greens: Blend a handful of spinach into your morning smoothie or mix finely chopped greens into your dal, curries, or rotis.

• Cooking Tip: Sauté greens lightly in a small amount of cold-pressed groundnut oil to aid in the absorption of fat-soluble vitamins ($\text{A}$ and $\text{K}$).