In celebration of Earth Day, think about your diet and ask yourself how green is my diet?
Most peoples first thought is salad greens. Lettuce is the third most popular vegetable eaten by Americans, behind potatoes and tomatoes. A large salad can go a long way to meet the daily-recommended 2 to 3 cups of vegetables for adults. To get the most health benefits of your salad greens, choose deeply colored greens. These greens contain vitamins A, C and K, beta-carotene, lutein, zeaxanthin, calcium, folate and fiber.
Remember there are other healthful fruits and vegetables to add this earthy color to your diet. Green cruciferous vegetables such as broccoli, Brussels sprouts, kale and cabbage are a great start. Cruciferous vegetables contain cancer-fighting plant compounds and vitamin C. Kale also provides vitamins A and K as well as anti-inflammatory omega-3 fatty acids. Another potent cruciferous veggie is Brussels sprouts, with its vitamins A and C, folate and potassium.
Green beans and peas are common side dishes in the American diet. The fiber in these foods help lower cholesterol and stabilize blood sugar. Zucchini is another option, which is low in calories but rich in nutrients, including fiber, potassium, folate, vitamins A, C and B vitamins.
Green peppers can be eaten raw as a snack dipped in hummus or added to salads. Add them to stir-fry dishes or make stuffed peppers for a colorful entre. They provide a good source of many important nutrients, including vitamin C, beta carotene, folate and vitamin K.
A popular springtime vegetable, asparagus, is famous for its healthful dose of inulin, a prebiotic that promotes digestive health. The protein in asparagus (an amino acid called asparagine) helps cleanse the body of waste and is responsible for the odd-smelling urine some people experience after eating it.
Many people avoid avocados because of their high fat content. The fat (23 grams in a medium-sized fruit) is the heart-healthy monounsaturated kind. Avocados also contain lutein, an antioxidant that protects eye health and they are rich in vitamin E. Research shows that people who get the most vitamin E from their diet (not supplements) have a lower risk of Alzheimers disease. Add them to salads, tacos, soups, and sandwiches.
Kiwifruit is a nutrition powerhouse. This fuzzy green fruit provides 230 percent of the recommended daily allowance of vitamin C (almost twice that of an orange), more potassium than a banana, and 10 percent of the recommended daily allowances of vitamin E and folate. Slice some kiwi into your cereal, yogurt, or salad for a refreshing health boost.
Edamame, soybeans found in Japanese diets, are a complete plant-based protein popular for vegetarian and vegan diet. Whole soy foods like edamame are a smart and healthy choice and may lower cholesterol when eaten in place of fatty meat.
Go green with your diet by adding more of these fruits and vegetables to get a nutritional boost.
Lisa McCoy is a family and consumer-sciences educator with University of Maryland Extension in Washington County.
More here:
Go green with your diet for Earth Day - Herald-Mail Media
