Leafy Greens and Plant Fat

Most of us know that we should be eating more leafy greens, such as lettuce, kale, chard, spinach, arugula, watercress, and beet greens. Leafy greens are one of our most powerful nutritional tools in maintaining our cognitive and physical health. They are packed with folate, antioxidants, fiber, iron, magnesium, potassium, and calcium.

Even one serving of green leafy vegetables daily has been shown to be protective in slowing cognitive decline with aging.

Leafy greens are also protective against cancer, including stomach, breast, and skin cancer. Their high folate content is critical for heart health, reduction in birth defects, prevention of depression, and lowered risk of breast, cervical, and lung cancer. They are high in vitamins A, C, E, and K, which help protect bones from osteoporosis and reduce the risk of inflammatory diseases. They also offer significant protection against heart attacks and stroke. A study out of Harvard found that for every additional daily serving of greens consumed, there was a 20% reduction in your risk of these common killers.

Eating greens daily may be one of the
most powerful steps you can take
to increase your health and longevity.  

While there is some debate as to how many greens we should be eating daily, with recommendations varying from 2 to 5 cups, a good place to start is just to add a handful of greens to any dish you are eating. Put your meal on a bed of spinach. Toss some kale into your soup. Have a side salad with your dinner, or better yet, make one meal a day a big meal-sized salad.

But what if you don't like greens? It turns out that one of the best ways to make greens more palatable also maximizes their nutrient absorption.

When we add plant fat (such as avocado, olives, nuts, seeds, or dressings made from these items) our ability to absorb the nutrients in the greens increases substantially.
Pairing greens with a fat source
makes the nutrition in the greens more bioavailable.

Many of the nutrients in greens are fat-soluble, meaning they require fat for proper absorption, so having a fat source is not only more delicious, it is also critical for getting the most benefit from your leafies. The greens and the fat source just need to end up in your stomach at the same time for the increase in nutrient absorption to occur.  

Here are some easy ways to combine greens and a healthy plant-based fat source:

• Add avocado to your salads. For a super quick dressing, try massaging half an avocado onto spinach or kale.

• Make a tahini based dressing like this spicy tahini sriracha sauce:
  www.thewell-nourishedbrain.com/blog/oil-free-link

• Or the lemon tahini dressing found here:
  www.thewell-nourishedbrain.com/blog/happy-halloween

• Make pesto using spinach, avocado, and nuts, instead of olive oil and cheese: www.thewell-nourishedbrain.com/blog/pesto-with-roasted-pinenuts

• Top all your salads or Buddha bowls with nuts and seeds.

The leafy green-fat combinations are endless. Just remember, as you add more greens to your meals, make sure to add a little plant fat to your plate to maximize their nutrient absorption. Plus, it just makes eating them so much more delicious!

Eating for healthy is delicious!
🌱💕