7 Green Foods to Incorporate Into Your Diet

On St. Patrick’s Day, the color green is usually only thought about when picking your outfit of the day. However, why not go beyond your #OOTD and incorporate green foods into your meals as well.

Here are seven green foods you can incorporate into your everyday diet but especially on St. Patrick’s Day:

Avocado

Avocados contain cholesterol-lowering monounsaturated fat, are rich in vitamin E and contain an antioxidant called lutein that protects eye health. Try adding sliced avocado to soups or mash on toast. Healthy fats such as avocados can help patients meet increased calorie demands with many cancer treatments.

Edamame

Whole soybeans, a longtime staple in the Japanese diet, pack a nutritional punch. One half-cup serving of shelled edamame provides eight grams of fiber (the same as four slices of whole wheat bread or three cups of steamed zucchini) and nine grams of plant-based protein. It also has vitamins C and A and as much iron as one four-ounce roasted chicken breast. Research shows edamame may have several important health benefits including lowering cholesterol levels and protecting against certain cancers.

Green Tea

Green tea is rich in catechins, a type of disease-fighting flavonoid and antioxidant. Flavonoids are powerful antioxidants that fight disease and may help prevent cell damage. Research has shown green tea to be packed with health benefits, including lowering cholesterol and blood pressure, as well as keeping blood sugar levels stable in those with diabetes.

Green Beans

Green beans are full of fiber and phytonutrients. The fiber can help lower LDL cholesterol (bad cholesterol) levels and keep the digestive system healthy. While the phytonutrients; such as carotenoids, phenols, flavonoids, help reduce cell damage and may lower your risk of certain health conditions. Add blanched green beans to your salad for a crunch or top with grated parmesan cheese for extra flavor.

Green Bell Pepper

The green bell pepper is a great source of vitamin C, beta carotene, folate and vitamin K. Try them added to salads, scrambled eggs, stir fries, soups and chili or dip slices in hummus as a nutritious snack.

Green Lentils

Green lentils are not only high in fiber but also packed with B vitamins, iron, magnesium, zinc and potassium. These polyphenol rich protein foods are a tasty topping for salads or make a hearty base for stews.

Kiwifruit

Kiwifruit is a good source of vitamin E and folate. Kiwifruit with the skin on is also a good source of fiber and can help keep you feeling full. Add sliced kiwi to yogurt or cottage cheese to boost flavor with meals.

This article was written by Christina Santiago MS, RDN/LDN

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