12 Incredible Benefits of Getting More Greens in Your Diet

This article was originally published by Amy Myers

Leafy greens including kale, spinach, arugula, and chard are the undeniable superstars of the food world. Low in calories, yet high in fiber, vitamins, and phytonutrients, greens are incredible for your health in more ways than you would even suspect. Whether in whole food form, smoothies, or organic greens powders, greens have the power to make you look and feel younger, and can even extend your lifespan! If you still need convincing, read on to learn about all the amazing benefits of getting more greens in your diet.

1. Protect Your Brain


2. Fight Belly Bloat


3. Make Your Skin Glow


4. Relieve Stress

For a natural way to relieve your stressanxiety, or other mood disorders, start every day with a big green smoothie! Leafy greens are an excellent source of folate, which helps your body produce mood-regulating neurotransmitters such as dopamine and serotonin to keep you calm and enhance your sense of well-being. In the Journal of Affective Disorders, a study showed that middle-aged and elderly people who ate the most folate had a lower risk of depression than those who ate the least.6 Plus, the magnesium found in green leafy vegetables can help your blood vessels relax as well, lowering blood pressure and reducing your risk of hypertension that could lead to cardiovascular disease, stroke, and heart failure.7

5. Build Strong Bones

All those “Got Milk?” ads might have you believing that drinking milk is the only way to build strong bones. However, research has shown that milk consumption has no protective effect on fracture risk and may even increase the risk of hip fractures among women.8 That’s yet another great reason to ditch dairy for good! Instead, you can get plenty of calcium for supporting optimal bone health and preventing osteoporosis from dark, leafy greens. Green veggies such as broccoli and kale also contain tons of vitamin K, which can increase bone mineral density and reduce fractures in patients with osteoporosis.9

6. Extend Your Lifespan

Are you looking to live as long as possible (who isn’t)? Forget biohacking–the fountain of youth could be found at your local juice bar! That’s because greens have the power to delay the shortening of telomeres, the protective caps on our DNA that shorten with age.10 Once its telomeres are completely gone, the cell dies. The rate of telomere shortening can be increased or decreased based on lifestyle factors including exercise, diet, environmental toxins, stress, and smoking. Broccoli sprouts in particular seem to have a superb ability to preserve telomere length.

7. Reduce Inflammation

Though this may be a no-brainer, I want to re-emphasize how important it is to reduce your inflammation in order to protect yourself from a battery of chronic illnesses. Leafy greens contain anti-inflammatory properties thanks to their abundance of antioxidants and polyphenols, the disease-fighting compounds found in plant foods.11

8. Improve Insulin Sensitivity

Eating a serving of leafy greens with every meal can help prevent or regulate diabetes by improving insulin sensitivity and lowering blood glucose levels. Even just including a little over one extra serving of greens daily can reduce your risk of diabetes by 14%!12 Not to mention, if you have a thyroid condition, dramatic swings in blood sugar encourage your body to convert more T4 to Reverse T3, the inactive form of thyroid hormone. This slows down all of your metabolic processes and can exacerbate thyroid hair loss. Greens can help temper blood sugar spikes and reduce thyroid dysfunction flare-ups.

9. Support Optimal Gut Health


10. Tame the Toxins


11. Boost Digestive Enzymes


12. Help Prevent Cancer

One of the most promising benefits of greens may be their ability to help prevent cancer. Greens such as moringa leaf protect your cells from oxidative damage, which is what leads to mutations and cancer growth.15Plus, inflammation and cancer have been strongly linked, so the anti-inflammatory nature of leafy greens keeps normal cells from transforming into tumor cells and inhibits tumor cell survival.16 Studies specifically link cruciferous vegetables–including broccoli, arugula, and kale–to lower risk of colorectal, pancreatic, ovarian, and bladder cancers.17



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