Posts

10 Ways to Improve your Digestion and Brain Health with Leafy Greens

Leafy greens give you the most nutrients per calorie. Rich sources of fiber, vitamins C and A , B3, magnesium, potassium, calcium, iron and vital phytochemicals  (natural plant compounds with antioxidant, anti-inflammatory properties), these plant foods boost your mood, brain health and immune system. Make greens part of your meals. Choose the ones you most enjoy. Discover new leafy greens and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts). Find the ways that work best for you.

Green plants are rich in chlorophyll, the green color of plants that helps to clean and build blood. It inhibits bacterial growth, yeasts and fungi in the digestive tract, purifying the body of toxins. It is anti-inflammatory and helps to renew cells and support healthy gut bacteria. It is an energizing food important to people with fatigue-related conditions, depression and IBS (inflammatory bowel syndrome. — Leslie Korn, Nutrition Essentials for Mental Health

Salads: Add rainbow vegetables and use leafy varieties to keep salads tempting – arugula, spinach, bok choy, kale and different lettuces

Coleslaws– Use different cabbages, add colored veggies, herbs, nuts and seeds

Cruciferous Salads – Go beyond cabbage, use any cruciferous, add any thinly sliced, or grated vegetable – carrot and beets to from fennel and jicama and more. Skip the mayo and use a tangy vinegar-based dressing

Breakfast Smoothies – always add protein, and health fat (nut butter, flaxseed, chia seed, kefir or milk of choice)

Egg Casseroles, breakfast tacos and omelets

Roasted vegetables – Use cruciferous vegetables with sweet potato and other root vegetables.

  • Add chopped herbs before roasting – rosemary, sage, thyme
  • Or after roasting – basil, cilantro, mint, parsley

Chicken and Veggie Sheet Pan Dinner

Add to grain bowls and pasta dishes – leafy greens, herbs, chopped or grated broccoli/cauliflower

Add leafy greens – such as spinach, kale, Swiss chard –  to soups, chilies, stews the last few minutes of cooking.

Or serve with chopped herbs (such as cilantro, parsley) on top

Make Pesto

  • Roast on fish, or chicken
  • Spread on breakfast toast, or rice cakes for a snack
  • Use as a sandwich spread or veggie dip
  • Toss with pasta, or grain bowls
  • Add to salads

Use in lunch wraps with hummus, pesto,  leafy greens and leftovers

Use the Swiss chard or collard greens as the lunch wrap. Spread hummus, Greek yogurt or pesto and add leftovers. Or shredded veggies like carrot or beet and chopped nuts or seeds.

[su_expanding_quote_book alignment=”full” source_author=”Elson M. Haas MD” source_title=”Staying Healthy with Nutrition” full_quote=”Chard is about one-third protein and a good fiber food. Collards are among the richer sources of Vitamin A, folic acid and vitamin C are strong. Minerals calcium, potassium, iron and zine are plentiful as are multiple phytochemicals.” short_quote=”Chard is about one-third protein and a good fiber food”]

 

Updated from original post published October 2021

Good Mood Leafy Greens: Boost Your Brain Health and Mood Naturally

Did you know that the foods you eat can significantly impact your mood, energy levels, and mental wellness? Whether you’re navigating brain fog, fatigue, mood shifts — or the challenges of perimenopause and menopause — food can make a difference. By nourishing your brain with essential nutrients, you can improve both your mental and physical well-being. Discover the power of leafy greens and how they can

  • boost your mood
  • support mental wellness
  • ease perimenopause/menopause transition
  • enhance brain health for women at every stage of life

Why Leafy Greens Are Key to Mental Health and Mood

Leafy greens are among the most nutrient-dense foods you can eat.  They provide essential vitamins and minerals for overall health, AND they are particularly beneficial for mental wellness and brain health. Rich in B vitamins, antioxidants, and key nutrients, leafy greens support cognitive function, memory, and mood. They also reduce inflammation and oxidative stress that contribute to brain fog, fatigue, and even anxiety.

Regularly eating leafy greens can help your body

  • fight off toxins
  • protect your neurons
  • enhance your body’s immune system

all are critical factors for maintaining mental clarity, emotional stability, and overall wellness.

Top Brain-Boosting Leafy Greens and Their Benefits

Did you know there are at least 18 different varieties of lettuce?

In addition to lettuce, here are some of the most powerful leafy greens you can add to your diet to boost brain health, mood, and mental clarity:

Kale: The Ultimate Cognitive Superfood

Kale is often called a “superfood” for its powerful array of nutrients. It contains

  • 45 different antioxidant flavonoids
  • vitamin A (which can improve learning skills)
  • mood-elevating vitamin C
  • rich in vitamin K, which supports memory and cognitive function as we age.

Studies have shown that including kale in your diet (daily lifestyle) regularly can help prevent cognitive decline. This makes it an essential green for mental wellness.

Swiss Chard: A Memory-Enhancing Powerhouse

Swiss chard is another top green for brain health, packed with vitamin K, which is essential for memory. It’s also loaded with

  • vitamin A – linked with improved learning skills
  • contains B vitamins (folate and B6) that can help keep your brain sharper as you age
  •  minerals iron and zinc that help maintain cognitive function and combat depression

It’s a great choice for those experiencing mental fog or fatigue.

Spinach: A Nutrient-Rich Green for Clarity

Spinach is loaded with folate, a vital B vitamin that plays a crucial role in cognitive function and mood regulation. It also contains antioxidants that protect the brain from oxidative damage, helping to reduce brain fog and support mental clarity. Spinach is also rich in iron, an essential nutrient for brain health that helps prevent cognitive complications.

Cruciferous Vegetables: More Than Just Leafy Greens

Did you know that cruciferous vegetables, which belong to the leafy greens category, are also packed with brain-boosting nutrients? Named for their flower shape, these include broccoli, cabbage, Brussels sprouts, cauliflower, and kale. These vegetables contain potent antioxidant phytochemicals that protect neurons from oxidative damage, making them excellent choices for supporting brain health. Additionally, they are rich in compounds like DIM (diindolylmethane), which help balance hormones—especially important during perimenopause and menopause.

Broccoli: A Brain-Boosting Powerhouse

Broccoli is rich in B vitamins, which are linked with better mental functioning and the prevention of dementia. The antioxidants in broccoli protect the brain from damage, while its high vitamin C content supports overall brain health and mood.

Cauliflower: A Mood-Elevating Superfood

Cauliflower may be a simple vegetable, but it’s packed with vitamin C, which plays a crucial role in protecting the brain and elevating your mood. The vitamin C in cauliflower helps maintain cognitive function and supports the nervous system.

Brussels Sprouts: Nutrient-Packed for Mental Wellness

Brussels sprouts are high in vitamin K, which is vital for memory. They also contain powerful antioxidants that protect your brain from damage. Incorporating Brussels sprouts into your meals helps reduce inflammation, a key factor in mental health issues like depression and anxiety.

How Leafy Greens Support Mental Wellness During Perimenopause and Menopause

Women experiencing perimenopause and menopause face unique challenges, such as hormonal shifts, hot flashes, mood swings, and brain fog. Nutrient dense foods, especially leafy greens, can play a significant role in alleviating these symptoms by supporting hormone balance, reducing inflammation, and promoting mental clarity.

Leafy greens like kale, spinach, and Swiss chard are rich in magnesium and vitamin K, both of which have been shown to reduce the severity of symptoms related to hormonal fluctuations. Cruciferous vegetables like broccoli, cabbage, and Brussels sprouts are especially beneficial due to compounds like DIM (diindolylmethane), which support healthy estrogen metabolism and help balance hormones. Additionally, the anti-inflammatory properties of these greens can help address the brain fog and irritability many women experience during this time.

How to Add More Leafy Greens to Your Diet (Daily Lifestyle)

Leafy greens are incredibly versatile and easy to incorporate into your daily meals. Here are some simple and delicious ways to enjoy them:

  • Salads: Mix up different types of lettuce (romaine, arugula, spinach) for a nutrient-packed salad base.
  • Smoothies: Blend spinach or kale into your favorite smoothies for an easy, nutrient-dense snack.
  • Soups & Stews: Add greens like Swiss chard, collard greens, or kale to your soups and stews.
  • Stir-Fries: Use greens like bok choy, mustard greens, and turnip greens in stir-fries for a quick, healthy meal.
  • Pesto: Blend leafy greens with nuts, olive oil, and garlic for a vibrant pesto sauce to serve over pasta, roasted vegetables, or fish.

Conclusion: Nourish Your Brain, Boost Your Mood

Leafy greens are one of the most powerful foods you can eat to support your brain health and mental wellness. Whether you’re facing the challenges of perimenopause, menopause, or simply looking to improve your cognitive function and mood, incorporating more nutrient-dense leafy greens into your diet can make a world of difference.

Start small—add a handful of spinach to your morning smoothie or toss some kale into your next stir-fry—and watch your energy, focus, and mood improve over time.

Feeling inspired? How will you eat your greens today?

8 ways to Boost Your Immune System and Mood with Leafy Greens

Did you know that eating leafy greens almost every day may be one of the most powerful steps you can take for your mental and physical health? They give you optimal amounts of immune-protective micronutrients

[su_expanding_quote_book alignment=”right” source_author=”Michael Greger, MD” source_title=”How to Not Die ” full_quote=”Greens truly are the healthiest foods on the planet. You simply can’t do better in terms of nutrition per calorie. Explore, innovate, taste test, play and teach you palate to enjoy them. Whether you sneak them into a refreshing smoothie, incorporate them into sauces and dressings, use them as a base for main dishes, or eat them straight in a big, vibrant salad – just do it. Your body will thank you for every bite of green you take.” short_quote=”Greens truly are the healthiest foods on the planet. You simply can’t do better in terms of nutrition per calorie…”]

Cruciferous Vegetables are in the same high-nutrient leafy greens category.  Named for their flowers with four equally spaced petals in the shape of a cross, cruciferous vegetables include:

  • Boh choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collards
  • Kale
  • Kohlrabi
  • Mustard greens
  • Turnip greens
  • Watercress
[su_expanding_quote_book alignment=”right” source_author=”Rebecca Katz” source_title=”The Healthy Mind Cookbook” full_quote=”Broccoli has B vitamins in abundance which is linked with better mental functioning, and as we get older, the prevention of dementia. Cabbages are especially powerful brain foods. Red cabbages  have antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. Cauliflower is a great source of vitamin C which is good not only for overall health of your brain, but may elevate your mood. Kale is packed with 45 different varieties of antioxidant phytochemicals and mood-elevating vitamin C. ” short_quote=”Broccoli has B vitamins in abundance…”]

Our bodies are programmed to fight off infection and cancer. Green and cruciferous vegetables help our immune system to protect us from disease.  Over 120 of phytochemicals (natural plant chemicals) have been identified that have strong immune-boosting effects:

  • anti-inflammatory and antioxidant
  • detoxify and remove carcinogenic compounds
  • heighten the immune system’s resistance to viral infraction
  • work together to enhance defenses against bacterial infection
  • give each cell its own protective shield so destructive toxins cannot do damage
[su_expanding_quote_book alignment=”right” source_author=”Leslie Korn, MD” source_title=”Nutrition Essentials for Mental Health” full_quote=”Green plants are rich in chlorophyll, the green color of plants that helps to clean and build blood. It inhibits bacterial growth, yeasts and fungi in the digestive tract, purifying the body of toxins. It is anti-inflammatory and helps to renew cells and support healthy gut bacteria. It is an energizing food important to people with fatigue-related conditions, depression and IBS (inflammatory bowel syndrome” short_quote=”Green plants are rich in chlorophyll. It is an energizing food important to people with fatigue-related conditions, depression and inflammatory bowel syndrome”]

What to Do?

  • Blend greens into breakfast smoothies (spinach, mint, basil, kale…)
  • Add them to breakfast tacos, omelets, egg casseroles
  • Use variety to keep salads tempting: leaf salads using spinach, arugula, kale and different lettuces
  • Add grated cruciferous to leafy salads or grains
  • Put to soups, chilies, stews
  • Mix in cruciferous vegetables with sweet potato, any potato, any roasted other root vegetables
  • Drizzle with extra-virgin olive oil and crushed garlic to toss with grains or whole-wheat pasta
  • Make pesto to spread on fish, chicken, use as a sandwich spread, toss with grains and pasta, add to salads
  • Make Coleslaws– Go beyond cabbage, use any cruciferous, add any thinly sliced, or grated vegetable – carrot and beets to from fennel and jicama and more. Skip the mayo and use a tangy vinegar-based dressing

Call to Action: Try a leafy green each week you have not eaten before. Which one will do you choose this week?

  • Arugula
  • Beet greens (cut thin like for coleslaw, add to salads or stir-fry)
  • Collard greens (use as a wrap instead or tortilla or as with beet greens)
  • Escarole (in place of lettuce or sauté with veggies or beans)
  • Kale (try it in a pesto) over fish, chicken, sandwich spread
  • Mustard greens
  • Radicchio 
  • Sorrel
  • Swiss chard
  • Turnip greens 
  • Let us have lettuce! 18 different kinds 😊

Updated from original post published November 2016