Green foods are nutritional powerhouses. Here’s how to get more of them into your diet. 

Chances are, you need more green foods in your diet. Here’s why—and how to make that happen (even if green smoothies aren’t your thing). 

Why Green Foods Matter

Let’s talk about green foods—those foods that are naturally green, I mean. To put it in one word: vegetables. Most folks already know that fruits and vegetables are foundational for a healthy diet. Yet nearly 90% of people in the U.S. still fall short of meeting the recommended amounts of vegetables, according to the Dietary Guidelines for Americans. And what about dark green veggies? Only 20% of the population meets or exceeds the recommendation of 1 ½ cup equivalents per week (for someone consuming 2000 calories/day). Some fruits are green, and they are healthy, too, of course.   

Nutrient-Rich: Vitamins, minerals and antioxidants

What’s so special about green foods? Leafy greens, green cruciferous vegetables, and fresh herbs are nutrient-dense. This means that they contain a lot of nutrients relative to their caloric content. Which nutrients?

• Vitamins A, C, E, and K, as well as folate and other B vitamins

• Minerals like iron, magnesium, potassium and calcium

• Phytonutrients (natural compounds in plants that have health-promoting abilities) such as carotenoids, sulforaphane, and flavonoids

• Fiber (not technically a nutrient) is so important to health—including gut health

Beyond basic nutrition, greens' wide array of compounds have powerful health properties that may help fight certain types of cancer, promote cardiovascular health, and stave off chronic disease. This is due in part to the antioxidant and anti-inflammatory effects of the nutrients and bioactive compounds found in green vegetables. Glutathione is an antioxidant that helps the body’s detoxification processes work better. Cruciferous vegetables, including kale, cabbage, and leafy greens, can help boost the body’s glutathione levels, which may be compromised if you have gut dysbiosis.  

A role for chlorophyll?

You’re probably familiar with chlorophyll as the pigment that makes tree leaves green, but it also contributes a verdant hue to foods we eat. While a few fruits and nuts contain chlorophyll (such as kiwifruit, green grapes, and pistachios), they don’t contain a lot of it. Chlorophyll is more abundant in vegetables, especially those that are dark green. In fact, in general, the darker the green color, the more chlorophyll the food contains. Spinach, arugula, and broccoli are particularly high in chlorophyll. 

Chlorophyll helps green plants thrive and may provide us with some benefits when we consume those plants. Non-clinical trials (in vitro and in vivo) indicate that chlorophyll and the related compound chlorophyllin have therapeutic potential as anti-cancer, anti-inflammatory, antioxidant, and detoxifying agents, among others. However, there is a lack of clinical research to show the impact on humans. Until more research is done, getting chlorophyll via green veggies will still be a healthy dietary habit. Chlorophyll supplements are widely available, but their effectiveness is not proven. What’s more, when you eat green vegetables, you get additional vitamins, minerals, and fiber—which also promote health.

Leafy Greens to Go For

The following leafy greens are all Low FODMAP and highly nutritious. When choosing fresh leafy greens, look for not tattered, wilted, or dry leaves that are dark green, not yellowing. Getting some frozen, chopped greens is a smart plan, so you’ll always have some on hand to use as ingredients in cooked dishes.  

Kale, while polarizing (you either like it or you hate it), has nevertheless enjoyed a huge increase in popularity over the past 15 years or so. There are many types of kale, but all provide basically the same nutrients (calcium, vitamins C, K, and A, iron, and potassium). However, they may differ in types of antioxidants due to pigment variations. For example, purple kale varieties will provide more anthocyanins than green ones. 

Spinach is a highly versatile leafy green found in multiple forms—fresh, frozen, and canned. Fresh spinach is also available in a mature curly variety and a “baby” (immature) flat-leaf variety. Mild-tasting spinach can be easily incorporated into various cooked dishes, salads, and smoothies. 

Swiss Chard is a type of beet that doesn’t produce a root (who knew?). It has crinkly dark green leaves and edible stalks that are more tender than those of kale or collards. It’s got a mild flavor and can be used like spinach in most recipes. Young chard leaves can be chopped and added to salads, but bigger, older chard leaves and stalks do better in cooked dishes. 

Arugula (sometimes called “rocket”) is a slightly peppery, smaller-sized leafy green often eaten as a salad green. It can also be used as a pizza salad topper, stirred into pasta dishes, and added to soups. 

Collard Greens and kale are cousins of the Brassica family. Collard greens are large leaves with tough stems. While they can be eaten raw (and the big leaves make a great substitute for a wrap), they are most often steamed, simmered, or stir-fried. 

Bok choy, sometimes called pak choi, is a versatile, crispy white and green vegetable. It’s commonly used in stir-fries, but the smaller “baby” bok choy is also good braised, sauteed, and grilled. Chopped bok choy stalks are a crunchy addition to salads and sandwiches, while the leaves make a nice addition to soups, stews, and sauces.  

Green Fruits  

Although green fruits are less common than green vegetables, there are a couple of true nutritional standouts in the category: kiwi and avocado. They aren’t a substitute for leafy greens or other green veggies but contribute a healthy dose of nutrients. Word of caution: if you have a latex allergy, you’ll want to avoid kiwi and avocado due to possible cross-reactions.

Kiwi

Small and fuzzy, kiwi fruit is a great fiber, potassium, vitamins C, E, and folate source. Studies indicate that consuming kiwis can aid digestion, likely due in part to their high fiber content (especially if you eat the skin) and protein-digesting enzyme actinidin. 

Avocado

Another green food with a bigger fan base than ever, avocados are a non-sweet fruit that’s highly versatile. Good for gut health and high in antioxidants, avocados are packed with plenty of nutrients, including a variety of B vitamins, vitamin K, and vitamin E. Avocados are also a good source of heart-healthy monounsaturated fats but, therefore, are also higher in calories than you might expect. A 7-ounce avocado has over 300 calories, a fact which prompts plenty of people to temper their consumption. The smooth texture of avocado flesh gives little indication that it’s also got a substantial amount of fiber (14g in one avocado). 

5 Ways to Incorporate Green Foods Into Your Diet

Eating more gut-friendly green foods doesn’t have to be boring. Check out these ideas.

Smoothies - you don’t have to be a fan of green smoothies, but it sure doesn’t hurt! Smoothies are an efficient and easy way to boost your overall fruit and vegetable consumption. If a green smoothie isn’t your style (or taste), add a small amount of green fruit or veggie to your regular smoothie to increase the nutrient content.  

Salads - are a no-brainer since vegetables form the basis for most salads. Break out of your salad rut by varying the types of greens you use or adding some fresh herbs. Consider tossing in some vegetables you might not usually include, such as leftover roasted vegetables like broccoli. And don’t forget that fruits can be added to salads, too! 

Soups - are so forgiving that you can toss in practically any chopped, leafy green and immediately boost the dish's nutritional value. There’s no need to overwhelm the soup with a lot of greens; just a couple of handfuls can make a difference. Frozen greens are perfect for soups if you don’t have fresh ones available. This Zuppa Toscana is a great way to use up some kale!

Stir-Fries - green veggies of all kinds generally can stand up to the high heat of stir-frying as long as the cooking process is quick (nobody likes soggy vegetables). Leafy greens work well, too, but be sure to give the stems a little longer time to cook before adding the sliced greens. This beef and broccoli stir-fry hits the marks on nutrition and taste. 

Skillet Meals -  are one of my favorite ways to cook on weeknights when there are time pressures. Luckily, they are also a great place to use all types of green veggies. Don’t let your veggies languish in the fridge—add them to a quick skillet dinner!

Sautes - the classic way to cook leafy greens, this method renders the greens more tender than some other cooking techniques. Check out this crockpot recipe for collard greens if you’d rather “set it and forget it.” 

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