Don't Overlook Dark Green Vegetables As
A Great Source of Vitamins and Minerals




Believe it or not, dark green vegetables are cool.

I didn't think they were when I was a child. As a matter of fact, I hated them.

I can't tell you how many times I was told
eat your vegetables!


My parents, like many other parents, struggled daily to get my siblings and I to eat even a smallest amount of broccoli or spinach.





What they knew that I didn't was that vegetables are a great source of fiber and are high in vitamins A, K, D, and E.

And it's no nutrition secret, generally the darker it is, the healthier it is for you.


The current USDA Food Pyramid recommendations for adults is 3 cups per week.

But many nutritional experts recommend at least 5 to 7 servings per day.

These recommendations are for individuals who get less than 30 minutes of daily exercise beyond their normal activities.



What are the best sources of dark green vegetables?

Broccoli - Broccoli contains large amounts of vitamin C and beta-carotene. It has more nutrients than any other vegetable. Both the florets and the stalks can be eaten.

Spinach - Spinach is rich in vitamins A, C, and K, iron, and calcium. Spinach is sweet in flavor.

Romaine lettuce - Romaine lettuce is low in calories and a great source of vitamin A and lutein.

Arugula - Arugula is rich in vitamins A, C, and calcium. It has a spicy taste.

Kale - Kale is rich in vitamins A, C, K, calcium, folic acid, and potassium. It is similar to cabbage in flavor and can also be slightly bitter.

Remember . . . Fresh is Better

A few tips to keep your vegetables fresh:
  • Choose vegetables that are not damaged, bruised, or wilted.
  • Store in the refrigerator away from meat, poultry, and seafood.
  • When preparing, wash your hands first then wash the vegetable under cold water, cutting away all damaged areas.

See More About:

Whole Grains | Fruits | Meats and Proteins | Eggs

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