3 Smart ways to get more Leafy Greens in your Diet

It is universally acknowledged that leafy greens are among the most nutrient-dense and healthy foods on our tables. Rich in vitamins (such as vitamin A, C, and K) and minerals (such as calcium and iron), low in fat and calories and high in dietary fiber, leafy greens not only are of great help in weight management, but they also contribute to reducing the risk of cancer and heart disease.

Indeed, their benefits go above and beyond weight management and cancer prevention. Spinach, kale and all other leafy vegetables are also high in antioxidants, such as vitamin C, lutein and zeaxanthin, which act against molecular degeneration. Plus, their vitamin E and beta-carotene concentration are crucial for a healthy and glowing skin. Moreover, leafy greens are rich in folate, which contributes to serotonin production, thus helping to alleviate depression, as a study published in the Journal of Psychiatry & Neuroscience (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1810582/) confirmed.

This being said, if acknowledging the positive effects of leafy greens is not enough for you to get motivated and eat every day boiled or sautéed spinach as side dish to your pizza, well, you must know that you are not alone. Indeed, there are smarter, quicker and tastier ways to increase your leafy greens intake. Here are three useful tips:

Kale chips

Kale chips are the perfect snack to reach for next time you crave a treat. With low amounts of calories, fat and sodium and high amounts of vitamins and minerals, kale chips are both tasty and very healthy.

Green smoothies

For breakfast, during your Sunday brunch or as post-training treat, green smoothies are another perfect way to increase your leafy greens intake. A quick and easy recipe will include some apple slices, some mango slices and one of two big handfuls of fresh organic spinach. You may want to add a couple of strawberries or a quarter of a banana to make it sweeter and tastier. Still, note that a green smoothie should contain around 40% to 50% veggies. Moreover, by keeping these proportions, you will also be able to moderate the fructose content of your healthy drink.

Big salads

Lastly, big, tasty salads are a great way to include leafy greens in your daily meal plan. The perfect way to prepare your salad is to combine a leafy vegetable (like baby spinach, or kale) with a high-protein food (for example, chicken, salmon, tuna or tofu) and some veggies or fruit, like avocado, mango, or raspberries, for instance. These big, all-in-one salads are not only delicious and healthy, but also very filling and extremely nutritious.

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*This article was originally featured on thelittlethings
Alessandra Maino

Born and raised in Milan, Italy, Alessandra moved to Berlin, Germany at the age of 22 and has since then been living and working in this beautiful city. She works in the Marketing and Communication field and is passionate about books, traveling, photography, music, art and fashion. She likes sleeping until late, discovering new places, and spending quality time with the people she loves. Also, she speaks five languages and is convinced that the best way to spend your money is traveling all over the world. | Instagram

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