If you’re following the
South Beach Diet lifestyle, you already know the importance of eating greens
like spinach, kale, and Swiss chard. Research shows that consuming dark greens
may help you maintain good health by lowering blood pressure and cholesterol
and reducing your risk of heart disease. Dark greens are rich in beta-carotene,
folate, and vitamins C, E, and K, which help protect against free radicals
(unstable oxygen molecules that can damage cells). Certain dark greens —
arugula, beet greens, bok choy, collard greens, kale, mustard greens, Swiss
chard, and turnip greens among them — are cruciferous vegetables. In
addition to their heart-healthy properties, cruciferous vegetables have been
found to protect against macular degeneration and reduce age-related memory
loss. In addition, the sulfur compound called sulforaphane found in these vegetables
may increase the activity of cancer-fighting enzymes in the body. Include these
10 nutritional powerhouses in your diet:
- Arugula
- Beet greens
- Bok choy
- Collard greens
- Kale
- Mustard greens
- Romaine and red-leaf
lettuce
- Spinach
- Swiss chard
- Turnip greens
How Much Is Enough
The most recent dietary guidelines released
in 2010 by the USDA and the Department of Health and Human Services (HHS) recommend
that Americans fill half their plate with fruits and vegetables at every meal,
and that includes dark leafy greens. On the South Beach Diet we encourage you
to enjoy even more vegetables than that. The real point is that all vegetables
contribute to a healthy eating plan. So eat a wide variety — green
and all the other colors — throughout the week, and you'll be on your
way to getting many of the nutrients you need.
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