Foundations of Nutrition: Dark leafy greens

Question 1

Dark leafy greens

Answer 1

• Kale
• Spinach
• Bok Choy
• Winter greens
• Chard
  Benefits:
• Highest percentage of minerals per calorie
• High in chlorophyll (which is magnesium-abundant) – alkalizing, blood building, anti-cancer, gut healing, cleansing
• High in carotenoids (antioxidants), calcium and magnesium
• Most are cruciferous (except spinach) so contain ‘glucosinolates’

Question 2

Energetics

Answer 2

• Cool
• Hydrating
• Clear heat downwards out of the body
• Help building Yin and blood
• Bitter greens stimulate digestion and liver detoxification

Question 3

Kale

Answer 3

• Vitamin A
• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin K
• Calcium
• Iron
• Manganese
• Zinc
• Protein (nearly 3 g in 1 cup)
• Glucosinolates
• Flavonoids (e.g. quercetin)
  Uses:
• Anaemia (good iron content)
• Bone health (calcium content)
• Eye and skin health (vitamin A and zinc)
• Cardiovascular health (nourishes the heart, regulates LDLs, high antioxidant content)

Question 4

Spinach

Answer 4

• Vitamin A
• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Calcium
• Copper
• Iron
• Zinc
• Magnesium
• Manganese
• Beta-carotene
• Lutein
  Uses:
• Blood building (i.e. anaemia)
• Immune boosting (High levels of vitamin A and C)
• Vision (vitamin A)
• Muscle relaxation/stress management/sleep (high magnesium)
• Cardiovascular health (nourishes the heart, regulates LDLs, high antioxidant content)