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Nutritionist Pixie Turner advocates for green foods which can offer many benefits, from increasing energy levels to reducing heart disease and improving immunity. “Spinach is a good source of folate,” said Turner, adding that a deficiency of the nutrient can lead to folate deficiency anemia. This condition “can leave you tired and lacking in energy,” she explained.
“The latest National Food and Nutrition Survey (NDNS) shows that most people in the UK are not getting enough folate,” Turner said. “So maybe we can use a little more spinach in life!”
Folate deficiency anemia can manifest as follows (as noted by Johns Hopkins Medicine):
- Pale skin
- Decreased appetite
- Being cranky (irritable)
- Lack of energy or easy fatigue
- Diarrhea
- Soft and tender tongue.
Women who wish to conceive need to be too careful about folate deficiency.
“Folate deficiency anemia during pregnancy can cause neural tube defect,” Johns Hopkins Medicine said.
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“It’s when the brain or spinal cord isn’t developing normally. It can lead to death before or soon after birth.”
To boost immunity, notable vitamin C may come to mind, but it’s not just found in citrus fruits, like orange.
“We tend to associate vitamin C with fruit, but one serving of kale contains your entire daily intake of vitamin C,” Turner said.
“Just a big handful, or about 80g, of kale and you get all of the wonderful benefits of vitamin C like healing wounds and for healthy skin, blood vessels and cartilage,” Turner added.
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Turner explained that vitamin C cannot be stored in your body, so you need to replenish your vitamin C intake on a daily basis.
The nutritionist highlighted a 2016 meta-analysis that showed that consuming leafy green vegetables can reduce the incidence of heart disease.
“Data shows that heart disease is the second leading cause of death in the UK among women and the first among men,” Turner said.
“While leafy greens alone don’t prevent heart disease, they can be an important part of a diet that can help lower your risk.”
Heart disease
The NHS explained that heart disease occurs when the blood supply to the heart is restricted by narrowed and spiky arteries.
The main symptoms of heart disease include:
- Chest pain (angina)
- Shortness of breath
- Pain throughout the body
- Feeling weak
- Feeling sick (nausea).
One of the best ways to prevent heart disease is to eat “a healthy, balanced diet.”
It is also essential not to smoke, to control cholesterol and glucose levels in the blood, and to be physically active.
Turner added, “Green vegetables, whether it’s kale, spinach, or cavolo nero, are all great ways to get enough beta-carotene (vitamin A).”
Vitamin A is said to be important for:
- Skin health
- Eye health
- Immune system.
“We’ve all heard the story of eating carrots to help you see in the dark, and while that’s not entirely true, beta carotene is good for your eyes,” Turner said.
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