Nutrition Benefits of Greens

Written By Judy Doherty, MPS, PCII

Incorporating a variety of greens into your diet can significantly contribute to overall health and well-being. They provide essential vitamins, minerals, fiber, and antioxidants that support various bodily functions and help protect against chronic diseases.

Here is a list of nutritional benefits of greens:

High in Vitamins:

  • Vitamin K: Essential for blood clotting and bone health.

  • Vitamin A: Important for vision, immune function, and skin health.

  • Vitamin C: An antioxidant that boosts the immune system, aids in wound healing, and promotes healthy skin.

  • Folate (Vitamin B9): Crucial for DNA synthesis and repair, and important during pregnancy for fetal development.

  1. Rich in Minerals:

    • Calcium: Supports bone health and muscle function.

    • Iron: Essential for the production of hemoglobin and red blood cells.

    • Magnesium: Important for muscle and nerve function, blood glucose control, and bone health.

    • Potassium: Helps maintain normal fluid balance, muscle contractions, and nerve signals.

  1. High in Fiber:

    • Promotes digestive health by aiding in regular bowel movements and preventing constipation.

    • Helps maintain a healthy weight by increasing the feeling of fullness and reducing overall calorie intake.

    • Supports a healthy gut microbiome.

  1. Rich in Antioxidants:

    • Flavonoids, carotenoids, and other phytonutrients: Protect cells from oxidative damage, reduce inflammation, and lower the risk of chronic diseases such as heart disease, cancer, and diabetes.

  1. Low in Calories:

    • Ideal for weight management due to their low-calorie content and high nutrient density.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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