Good For You Green Food
Happy St. Patrick’s Day. To celebrate today I bring you green foods that are good for you.
Avocados
Avocados are finally getting their fame. People shied away from avocados for a bit because of the high-fat content. However, we know this is primarily healthy monounsaturated fat, which benefits our heart health. And avocados have fiber too – which means they have carbohydrates (as to all plant foods).
Some people will use diced avocado as a condiment or topping for chili or soups, smash it on toast, or go with the classic guacamole and scoop it up with chips.
No matter how you like it, you can enjoy this good for you green food. And don't bother leaving the pit in the guac – that is an urban legend. The lime keeps it from going gray, not the pit.
Green Eggs
Many people are not familiar with green eggs outside of the children's book. And here I am, not talking about the yolk. Eggs come in several colors, from white and brown, to blue, green, and speckled.
Now people may freak out at first or think there is something healthier with a different colored eggshell that is only related to the breed of the chicken. Nothing more.
But eggs are one of those foods that people can never forget that they were briefly considered unhealthy. Eggs are not "bad." While we thought that the cholesterol in eggs contributed to poor cholesterol results in humans, this was inaccurate.
Eggs are one of the few natural sources of choline, a nutrient critical to brain health, especially in the development stage and throughout life.
Eggs are also a natural vitamin D, B12, and high-quality protein source.
Move into the 21st century and make sure you are eating eggs.
Green Tea
Green tea and black tea come from the same plant and have similar benefits. Some people prefer the taste and flavor of green tea over black tea. They are both rich in antioxidants and polyphenols.
These teas also have the catechin epigallocatechin-gallate – or EGCG – that can help minimize cell damage and inflammation.
While people don't often think of tea as having a lot of nutrients, it does have small amounts of vitamin K, which is fine for most people. However, if people watch their vitamin K intake, I encourage them to be consistent with their tea intake having the same amount daily, rather than none or a lot.
Spinach and Other Leafy Greens
You know this one was coming. Leafy greens such as spinach, collard greens, chard, arugula, microgreens, beet greens, and yes, even kale are good for us. Raw or cooked, it doesn't matter – they have their role in our diet.
Of course, there is fiber since it is plant food, but there are also various vitamins, including vitamins C, K, and A (as beta-carotene). In addition, they often have potassium, plenty of other nutrients, and many phytochemicals that can benefit our health. And while spinach is famous for its iron content, a misplaced decimal point back in the day made it seem like there are a lot more than is really in there.
It may take a barrel full of leafy greens to yield one cup of cooked greens; that is fine. The nutrients are still there and maybe even more available to absorb. Either way – include them in your diet regularly.
And if you find spinach leaves that are orange or yellow, don't worry; it just didn't get the chlorophyll to that area. So it is just fine to eat.
Broccoli
Another green vegetable that is a nutrient powerhouse is broccoli. Raw or cooked, stems or flowers, the whole plant is fine.
Of course, being a plant food, it has fiber, no cholesterol, and is a low-calorie food as long as we don't add the cheese sauce.
And, something many people don't realize is that vegetables have protein too. For example, one cup of raw broccoli has 2.5 grams of protein. So, while it isn't the high-quality protein of an egg, it still contributes to our overall protein content and other foods.
Green Apples
The adage, an apple a day… you know the rest. While people have their preferences on the type of apple, the Granny Smith is the third most popular apple following Gala and Red Delicious (based on 2018 production reports).
While this is green food, it doesn't matter what your favorite type of apple is. Once again, being a plant food, they are a good source of fiber (about 4-5 grams in a medium fruit) and contribute vitamin C, potassium, and vitamin A.
Green Chile
Where I come from, the official state question is, “Red or Green?” This question refers to whether one would prefer red chile or green chile with their meal. (The official answer is, “Christmas.”)
Green chile is rich in vitamin C, more than oranges, and high in vitamin A, vitamin E, and potassium.
The spice goes from mild to extra hot – and you don’t need the kick to have the benefits of the chile still. Some people like the “hot” factor, while others like the flavor.
Do you have a favorite green food? Share it in the comments.
