Spring is a perfect season to revisit the superb selections of fresh, tender leafy greens available. Our farmers’ markets are great resources for fresh, tender, young greens. However, greens are plentiful at the grocery stores and many greens are pre-washed and packaged for our convenience. Please give pre-washed, packaged greens a quick rinse before using. You may be surprised at the grit in the sink that is left behind!

It’s best to store fresh leafy greens unwashed, wrapped in a damp towel and refrigerated in a plastic bag. This method will keep your greens well for several days. Wash thoroughly just before cooking.
When shopping for these leafy greens, always look for crisp, even colored leaves with no evidence of insect damage. A rule of thumb for the highest nutritional quality is … the “darker the green color, the more vitamins and minerals in the leaves.”

Enjoy the earthy colors and flavors of greens in salads, wraps, soups, stews, stir-fries or just steamed. There are many varieties of many kinds of leafy greens. You’ll enjoy an abundance of nutrients by eating a wide variety of greens, including:

• Vitamin A - converted from plant pigments called carotenoids, including beta-carotene, promotes growth and health of all tissues and provides protection against infection.
• Vitamin C - repairs connective tissue, red blood cells, bones, and blood vessels and helps absorption of iron. 
• Folate - a B vitamin that generates healthy new cells, including red blood cells.
• Vitamin K - prevents fractures and makes proteins essential for bone formation and blood clotting.
• Iron - a mineral, carries oxygen to ours cells to produce energy and strengthens our immune system.
• Calcium - a mineral, builds bones, keeps bones strong, helps muscle contraction and enhances nerves function.
• Vitamin D helps calcium absorption… so soak up a bit of sun when you shop at the farmers’ markets!

That’s just a few of the vital nutrients found in greens! Which leafy greens do you include in your diet on a regular basis?

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Source: The Healthy Table. Photo Copyright 2008 Jupiter Images.

This entry was posted on Wednesday, May 5th, 2010 at 4:01 pm and is filed under Health Buzz. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.