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Health Benefits of Fall Greens

Posted by Terra's Kitchen on Mon, Nov 16, '15

By Lisa M. Davis, Phd, PA-C, CNS, Chief Nutrition Officer


Fall isn’t just about the crisp air and cozy bonfires, it’s also a time for great food! Just because the weather is cooling doesn't mean fresh and healthy produce needs to go away. Whether it is holiday cooking or just enjoying some comfort food, fall delivers in all aspects. Of course when it comes to fall food favorites, we often think of squash, pumpkins and apples. But what most people fail to realize is that it’s also the season for fall greens!

Fall Greens:

  • Collards
  • Kale
  • Swiss Chard
  • Spinach

Each of these greens delivers its own unique taste and nutritional benefit. You can eat them raw in a salad or add them into just about any dish. One of the best qualities about Fall greens is that they are very diverse and can be added into many meals without noticing. You can add them into curries and soups, mix them into a stir-fry, saute them in a pan with some oil and other vegetables, blend them into sauces or even add them to smoothies; the possibilities are endless which make them great for children and picky eaters.

All green leafy vegetables are nutrient dense, which means they are packed with vitamins and minerals and not many calories. Just one cup of Kale contains approximately 1180% of our daily recommended need of Vitamin K with only 36 calories and no fat or cholesterol!

Top Nutrients in Fall Greens:

  • Vitamin K - Important in blood formation and bone health
  • Vitamin A - Helps support vision and the immune system
  • Vitamin C - Top antioxidant and helps to produce collagen for beautiful skin
  • Manganese - Important for bone health and collagen production
  • Calcium - Supports bone health and muscle and nerve function

So as you can see, there are many health benefits of fall greens. Adding them into your diet is easy and provides a lot of health benefits. This is the time of year to stock up on fall greens and add them into almost any daily meal.

Check out how we add these greens to our favorite smoothies for a delicious, healthy snack!


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Topics: What's In Season, The Food Dr.