Green is the color of renewal. Green symbolizes forward-thinking and an awareness of the environment.  Include green foods in your diet to renew your efforts toward a healthier you. 

So many choices!
How aware are you of the green foods in your environment?  Name the first green food that comes to mind. Bet it was either broccoli or spinach!  Or was it broccolini?  Maybe avocado, Brussels sprouts, kale or cabbage?  Perhaps one of the greens: mustard, beet, collard, turnip or dandelion. There’s also all the various types of lettuce. We still haven’t mentioned Swiss chard, bok choy, peas, cucumber, green pepper, zucchini, edaname, watercress, okra, nopales (cactus pads) or tomatillo. Then there’s the premier spring vegetable, asparagus. 

There are several green fruits to add to the list: kiwi, lime, honeydew melon, green grapes and green apples. 

How much is enough?
I’m sure I’ve forgotten some but it does illustrate that it’s not too hard to green up your menu. The Dietary Guidelines for Americans recommend that adults eat 3 cups of dark green vegetables a week. Have a ½ cup every day and you’ve met the goal. 

Why green is good
There are many reasons to add these foods to your shopping list. With the exception of avocado, all of them are low in calories and fat and high in fiber, potassium and magnesium. They are all low in cholesterol and sodium (salt). Those that are dark green are high in beta carotene and vitamin K. Several are good sources of vitamin C, iron and calcium. The vitamin, folate, gets its name from foliage so obviously, green leafy vegetables are great providers of that nutrient which is beneficial for heart health and may play a role in preventing cancer. 

More recently, research has uncovered other compounds in these foods. Two of these are the antioxidants, lutein and zeaxanthin, and may help prevent cataracts and age-related macular degeneration and prevent the development of cancer. 

Some contain the phytochemicals, sulforaphane, isothiocyanates and indoles that fight cancer. Broccoli and Brussels sprouts are especially rich in these substances. Sulforaphane is being intensively studied to learn its role in preventing asthma, allergic rhinitis, chronic obstructive pulmonary disease (COPD), aging and infections. 

What are you waiting for?  Go green!