Is it true that you can really eat your way to good health? Can the symptoms of fibromyalgia be eliminated, reduced, or at least improved with foods?
The answer to those questions is yes – but of course – every person is different. While one food group (such as grains) works for one person, it may not work for another. It takes a bit of planning, awareness and self-experimentation.
I love to share information that increases healthy food awareness and allows people to see actual results. And if they’re fast results? All the better!
That’s why I always encourage those dealing with chronic health concerns to start with the basics. I suggest that they begin by including dark, leafy greens into their current meal plans. It doesn’t mean that their symptoms will magically disappear. But leafy greens are so nutrient-rich and power-packed with benefits, that the results achieved happen faster than with any other single dietary change.
Because there are so many nutrients in dark, leafy greens, it’s easy to get overwhelmed when trying to narrow down the benefits.
There are a plethora of vitamins and minerals to be found including vitamins A, B’s, C, E, K, as well as folate, antioxidants, carotenoids, FIBER, magnesium, potassium, phosphorus, calcium, iron, zinc, copper, manganese, and selenium.
While I could go on (and on) about the nutritional punch provided by leafy greens, I’ve decided to simplify this article to just six benefits and leave others for future exploration.
To begin, what are dark, leafy greens?
The following list will give you a good start on building your “greens” vocabulary.
|Broccoli||Arugula||Mustard Greens||Turnip Greens|
|Romaine Lettuces||Cabbages||Spring Greens||Micro Greens|
|Dandelion Greens||Watercress||Curly Endive||Asparagus|
|Bok Choy||Brussels Sprouts||Kohlrabi||Pea Pods|
In general, looking for the darker green and darker colored varieties of veggies (purple, deep reds, etc.) will provide more concentrated nutrients. But don’t skip over lighter colored greens (some cabbages, pea pods, even celery, etc.) simply based on color. Give them all a try and mix them up for a variety of textures and flavors.
Keep that “mix” in mind as you view the following tips. Each benefit actually adds to and complements the others. It’s not as if spinach only helps the heart, and kale only provides an energy boost. Most dark, leafy greens provide ALL of the benefits detailed below, so there’s every good reason to dig in right away.
Let’s get right to the heart of our 6 Proven Ways starting with the heart!
1. Heart (and Vascular) Protection
Leafy greens have natural antioxidant properties which support cardiovascular health. They help to purify the blood and limit the oxidative stress that’s known to damage cells directly related to the heart.
Dietary nitrates in particular (not to be confused with chemical-based food additive nitrates) found in celery, beetroot, spinach, and various lettuces, have been shown to have healing and restorative effects on the smooth cell structure of blood vessels.
What this means, is that dietary foods rich in antioxidants help to reduce the damage of aging and maintain a healthy circulatory system.
2. Energy Fortification
Isn’t everyone looking for more energy these days? Look no further than your garden or produce section at your local market. Folate – found in dark, green leafy veggies has been directly linked to the production of healthy red blood cells. Red blood cells help to oxygenate the body and are fundamental in the body’s ability to generate energy. Specifically, folate helps to convert natural carbohydrates into fuel that your body converts to energy.
Do you think of Popeye when you think of strength? If so, there’s good reason. Popeye knows that just one cup of dark greens such as spinach can provide 80% of the daily recommended amounts of folate. That’s a strength and energy one-two punch!
Due to the food storage and constraints of our naval ships in the early 1940s, it was important to encourage our sailors to eat their spinach from a can (using motivating cartoons or whatever means necessary). But today we can toss that notion. It’s best to get our power-packed energy nutrients from fresh greens and ditch the cans.
On the flip side of folate’s benefits, it’s also important to note that a folate deficiency has been linked to the development of chronic health challenges including cardiovascular disease, brain health (dementia), hypertension, stroke, autoimmune conditions, pregnancy related concerns, and various cancers.
3. Builds a Strong Immune System
Would you like to stay healthy all winter long?
For argument’s sake, let’s pretend that your response to that question is no. In that case, I’d suggest that you simply follow the trend for the season ahead. Beginning in mid-October and continuing through the New Year, we’re bombarded with offers of sweet and nutrient-empty treats. What’s the best way to tear down the immune system? Consume sugar!
Most of us don’t need instruction on how to do that.
Rather, here’s instruction on the easiest way to build up the immune system. It’s simple – just increase your daily intake of foods rich in beta-carotene (a carotenoid). An influx of beta-carotene increases the numbers of infection fighting cells, meaning you’re in a better position to battle that nasty winter bacterial or viral infection.
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Consuming a diet rich in infection-fighting nutrients gives you a fighting chance to get through the winter without sneezing, coughing, or finding yourself down for the count with the flu.
4. Boosts Brain Function
Got fibro fog? Building better brains isn’t just a Frankenstein-like idea. The nutrient-dense properties of dark leafy greens help to sweep away the foggy thinking familiar to those of us with fibromyalgia and other chronic health concerns.
You may not have heard much about vitamin K, but that’s changing. Discoveries made recently regarding the health benefits of vitamin K are quickly coming to the forefront due to the connection between this vital nutrient and brain, bone, and cardiovascular health as well as cancer prevention. Vitamin K studies have shown improvements in mental processing which is something to stand up and cheer about.
If you’ve ever wondered where you put your keys, healthy blood levels of vitamin K1 may help. Improved memory and cognition is a reward of this important nutrient.
5. Strengthens Night Vision
While this benefit may not sound as important as cancer prevention and brain health, poor night vision is a common problem for a large portion of the fibromyalgia and autoimmune population. Being able to see clearly (day or night) is a great concern.
Dark leafy greens offer an abundance of vitamin A which works directly to improve hair, skin, nails, as well as eye health. Vitamin A is linked to improved vision – but most importantly – to improvements in the ability to see better in lower light circumstances.
And, as with other nutrient deficiencies, vitamin A deficiencies have been linked to infectious disease vulnerability, as well as poor eye health and vision concerns.
6. Stabilizes Blood Sugar
I’ve given entire workshops on the importance of creating stabilized blood sugar levels through healthy eating. The damage done by over consuming high-calorie, empty-nutrient foods (such as packaged cookies, crackers, cereals, pastries, breads, pastas, etc.) is linked to diabetes, chronic health concerns, impaired immune systems, heart disease, vascular concerns, cancers, and more.
Leafy greens include flavonoids that help to slow down the absorption of carbohydrates in the small intestine. This translates to slow, steady blood sugar levels rather than unhealthy and potentially damaging blood sugar spikes. Of course, fiber works alongside to stabilize blood sugar levels as well.
You’ve now read my top 6 health benefits of leafy greens. Becoming more aware of a specific food’s benefits often leads to more kitchen experimentations. That’s a good thing!
Try them cooked, steamed, roasted, sautéed, raw, juiced, blended, or stir fried. Add them to any dish you’re serving and amp up the nutrient value of your meals. NOTE: If your diet is currently devoid of raw or high fiber foods, you may wish to ease into adding greens in your diet. Start slowly. It may take your digestive system a bit of time to adjust.
BONUS TIP! You didn’t think I could talk about leafy greens with only a few cursory mentions of FIBER did you? Not only is fiber one of the main nutrients missing in most packaged foods, it’s also a main nutrient needed to heal the many digestive disorders plaguing the fibromyalgia community.
Why is that important? By healing your digestive system, you’re better able to absorb and utilize the nutrients listed above. That means, you’ll be in a better place, physically, to experience the benefits of whatever nutrients you consume (both through foods and through supplementation).
Digestive health is where it all begins. Leafy greens will help you to get healthy and stay healthy. Are you ready to start adding leafy greens to your meals today?
Sue Ingebretson (www.RebuildingWellness.com) is an author, speaker, certified holistic health care practitioner and the director of program development for the Fibromyalgia and Chronic Pain Center at California State University, Fullerton. She is also a Patient Advocate/Fibromyalgia Expert for the Alliance Health website and a Fibromyalgia editor for the ProHealth website community.
Her #1 Amazon best-selling chronic illness book, FibroWHYalgia, details her own journey from chronic illness to chronic wellness. She is also the creator of the FibroFrog™– a therapeutic stress-relieving tool which provides powerful healing benefits with fun and whimsy.
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“Top 5 Health Benefits of Folate.” Newsmax.com. January 13, 2011.
“8 Foods that Boost Immunity.” AskDrSears.com.
Daniells S. “’Important’ study: Vitamin K shows benefits for memory.” September 25, 2012.
Vitamin A. MedlinePlus. February 18. 2013.
“Flavonoid prevents diabetic complications.” LifeExtension. July 5, 2011.