Top Ten Green Foods by Leanne Ely, C.N.C.
It's been awhile since I've been able to stay up long enough to
see David Letterman go through his top 10 shtick. But that's
okay -- I can do my own top 10. And this time, I've picked some
green foods to feed on.
We all know to choose more green foods for better health. But do
you know why these foods are healthier? Here's the official list
that will make you green with nutritional envy.
1. Popeye's Fave: Spinach is a nutritional powerhouse. Each leaf
is packed with beta carotene and folate, an important nutrient
for women desiring to get pregnant. With only 25 calories per
4oz. serving, this Popeye pleaser should be included in everyone's
2. Don't Balk At Broccoli. Another antioxidant-rich food,
broccoli contains beta carotene, vitamins C and E, folate, iron
and potassium. A terrific low-calorie food (33 calories per 4oz.
serving), broccoli definitely delivers on the high end of the
3. All Kale The Hero Of Nutritious Food. Kale is often used to
decorate produce cases at the market. But take your meal to the
next level -- steam up a batch for your family. This delicious
member of the brassica family is full of nutrition, including
vitamins C and E, as well as beta carotene.
4. Lettuce Entertain You. Although nearly 90 percent water,
lettuce (the dark green leaves only; Iceberg need not apply) is
rich in folate, vitamin C and beta carotene. It's a toss up what
type is better. Just keep those leaves green -- the darker the
5. 'Choke Up. Artichokes are naturally full of potassium and as
a bonus, help to naturally lower cholesterol. To make 'chokes
even more attractive, one Globe Artichoke is a mere 9 calories!
Just say no to the mayo and you'll be fine.
6. Asparagus for Us. A great source of vitamin E, asparagus is
also loaded with known phytochemicals to help fight cancer
(glutathione, for example) and as a natural diuretic, will help
get rid of that excess water weight.
7. Rustle Up The Brussels Sprouts. Fiber-licious Brussels
sprouts manage to pack folate, beta carotene, potassium, and
vitamin C all in that little miniature cabbage wannabe. Steamed
up with a little nutmeg sprinkled over the top, these often
overlooked veggies are delicious!
8. We Advocate Avocado. Yeah, yeah, high in fat. But did you
know that avocado is also overflowing with vitamins A and E,
potassium, and vitamin B6? The key with anything this delicious
and full of fat is to go easy. That means 1/8 of an avocado
would be adequate per serving.
9. Peppy LePepper. The lowly green bell pepper not only adds a
little zip to an otherwise boring stir fry or meatloaf, it
contains a good helping of beta carotene, folate and potassium,
as well as a good amount of phytochemical power in the form of
10. The Pee Wee Kiwi. This brown fuzzy fruit contains a great
green gob of fiber, vitamin C and potassium, all hiding
deliciously within its not so attractive container. Sliced up in
a salad, it adds an unexpected taste of sweet to your greens.