Variety is the Spice of….. GREENS?!

What I am about to share with you may surprise – even shock- you.

Eating spinach every day is NOT good for you.

Wait…. what???

Let’s step back for a minute so I can explain this. Spinach is very healthy (especially if it is organic 😉 )

In 1/2 cup of cooked spinach, there is:

377% Vitamin A

1,110% Vitamin K

25% Calcium

36% Iron

65% Folate

84% Manganese

39% Magnesium

24% Potassium

25% Riboflavin

and I could list 10 more micronutrients that are concentrated in this nutrient-dense superfood!

However, there is a catch.

All leafy greens contain compounds that help to protect the plant (and avoid being eaten by most animals and wiping out the species.) In small amounts, these compounds are harmless in humans, but if eaten on a daily basis, they can become toxic and interfere with normal metabolic functions.

For example, oxalic acid is a compound in green leafy vegetables that inhibits absorption of many minerals such as calcium. Oxalic acid levels are highest among spinach and beet greens.
Cruciferous veggies such as kale, broccoli, cabbage, arugula, and collard greens contain goitrogens, which in large quantities may inhibit the body’s ability to use iodine. An iodine deficiency, if untreated, can suppress thyroid activity, leading to hypothyroidism.

Now in each of these cases, you would have to eat a lot of a single family of green veggies in order to notice negative impacts. However, if you’re tossing a cup of the same greens in a smoothie every day, you could actually be missing out on some important nutrients.

Cooking reduces oxalic acid and goitrogens!

Cooking veggies (by steaming, lightly boiling, baking, or sauteeing) can significantly reduce the goitrogen and oxalic acid content.

I very often buy frozen spinach and boil it for 3-5 minutes before tossing it into my smoothie. Sauteeing, steaming, or boiling greens makes them more tender, which creates a smoother smoothie 😉

So Many Greens, So Little Time!

Don’t stop eating leafy green vegetables!! They are one of the most nutritious foods you can eat!!

However, by experimenting with new varieties and rotating which greens you consume, you are providing your body with an infinite array of health-promoting phytonutrients that are plentiful in differing amounts in leafy greens.

For example, if you usually buy spinach every week, buy it every other week. Try romaine lettuce, arugula, or Rainbow Chard on the in-between weeks. If you’re feeling adventurous, try a 3-week rotation! Think of this as an opportunity to discover new ways to eat your greens – and actually enjoy them!!

Here are some ideas to get you started!