How many leafy green vegetables do you eat?
Eating meals full of nutrients can help support those with autoimmune conditions. The nutrients you eat are needed to build every cell in the body, every chemical reaction and are vital for all body systems - like the nutrient demanding immune system - to function optimally. Leafy greens are a cornerstone of a nutrient dense diet and have many health benefits. Leafy greens are a fantastic source of vitamins (B (including folate), C, E and K), antioxidant carotenoids and minerals (iron, calcium, potassium, magnesium, phosphorus and manganese).
According to Dr Sarah Ballantyne, the calcium in leafy greens such as kale is extremely absorbable and bioavailable - more than milk!!!
Some tips and inspiring recipe click here
- Eat a variety - each type will have a different nutrient profile (check out this article for ideas and nutrient profiles)
- How many - aim for a minimum of 1 cup at each meal (there is no upper limit due to nutrient levels with a low glycaemic load)
- Saving time - wash and pre-cut your vegetables straight after purchase and cook in batches.
- Quality - aim to buy organic or “spray free” as are otherwise commonly sprayed with pesticides which negatively affect the immune system. Link to EWG Dirty Dozen. (If you cannot buy organically, make sure you wash your vegetables (more information))
- Cutting costs - investigate the local farmers market and buy seasonally.