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Leafy Greens



Leafy greens should make up a quarter of your plate at least once per day. You can enjoy a variety of lettuces in salads or other leafy greens such as bok choy in stir fries or soups.

Lettuces and leafy greens having a large surface which is exposed when pesticides are sprayed, often retains a fair amount of pesticides on the edible surface so it is very important to wash them thoroughly if they have not come from an organic source. You can mix 10% white vinegar and 90 percent warm water and soak for around 10 minutes then rub and rinse.

Why Leafy Greens are good for us


Why Leafy Greens are good for us

When we talk about “leafy greens”, we are referring to vegetables high in chlorophyll such as Kale, Arugula, Spinach, Collard, Rocket and other varieties of Lettuce. Spinach, Bok Choy and Cabbage also fit under the “Leafy Green” category however, Spinach and Cabbage get special mentions within the “Fit 50”.

Chlorophyll has been studied for its various health benefits and has been found to slow down the growth of lung cancer in mice and reduced the risk of developing colon cancer in rats. While this is great news for rodents, we firmly believe that eating foods high in chlorophyll will help nourish our cells and help our bodies heal from within.

Leafy greens are a good dietary source of vitamin A, lutein and vitamin K. A Japanese study found that frequent lettuce consumption was associated with lower risk of breast cancer and a Mexican study found that consumption of lettuce was associated with lower risk of breast cancer in premenopausal women.

Arugula is not only high in B vitamins, but it also contains high amounts of folate which has been shown to help with cognitive function in older adults.

Kale contains sulforaphane, a substance that has been shown to help fight the formation of cancer at a molecular level. It also contains a high amount of Vitamin A, K, B6 and C, calcium, potassium, copper and manganese making it a super nutrient dense food considering one cup of kale only contains 33 calories.