As more people begin to realize the key to good health is found in what they eat, "superfoods" have become the latest health buzzword. Exotic fruits abound in various forms that offer life-altering results. However, there is a whole group of superfoods that are not only loaded with antioxidants and micronutrients, but are also easy to find locally and will not break the bank. But despite their long history of being one of the most inexpensive ways to attain many vital nutrients, leafy greens are some of the most under consumed vegetables in the western diet.

Leafy greens offer dense nutrition, and as such can help with weight management. Low in fat, calories and high in nutrient content, they are also an excellent source of dietary fiber. The extensive vitamin and mineral content includes vitamins A, C, E, and K, certain B vitamins (folic acid, folate, B6), potassium, magnesium, calcium, and iron. Eating a variety of greens can provide all of the essential amino acids. Leafy greens also alkalize the digestive system, offsetting the acid-forming foods typical in the standard western diet.

Beyond vitamins and minerals, a wide array of phytochemicals are found in leafy greens, including lutein, zeaxanthin, beta-carotene and beta-cryptoxanthin. Phytochemicals are the chemicals in plants that impart bright colors to fruits and vegetables, and provide the antioxidant benefits we receive from these foods. Some of the various phytochemicals block hormone actions and metabolic pathways that have been associated with the development of heart disease and various cancers, while others can stimulate protective enzymes and support healthy immune function.

Chlorophyll, the green pigment in plants, is anti-inflammatory, antioxidant, and supports wound healing. Lutein and zeaxanthin are two carotenoids found in leafy greens which concentrate in the eye lens and macular region of the retina. In addition to playing a protective role in the eye, these carotenoids have also been shown to help reduce breast and lung cancer, as well as helping to prevent heart disease and stroke. Additionally, a unique bioflavonoid called quercetin is abundant in leafy greens. Quercetin is not only a potent antioxidant that has anti-cancer properties, it also blocks substances involved in allergic reactions by helping to stabilize mast cells. Numerous studies have shown that increasing the amount of leafy greens consumed in a week can lower the risk of cardiovascular disease, lower diabetes risk, lower the rate of hip fracture in middle-aged women by as much as 45%, and significantly reduce the rates of stomach, breast, lung, colon and skin cancers.

Calcium is another great benefit of leafy greens. While many people typically associate milk with calcium, leafy greens are actually a superior source. In order for our bodies to properly absorb calcium, we need a 2:1 ratio of calcium to magnesium, as well as vitamin D. While milk is fortified with vitamin D, it is the synthetic D2 that is used, which is not as easily absorbed and does not provide the same health benefits as natural D3. Further, the calcium in milk is poorly absorbed because the calcium/magnesium ratio is imbalanced, and our bodies also use calcium to process the large milk protein molecule. In contrast, leafy greens contain the proper ratio of calcium to magnesium, making the calcium easier for our bodies to absorb and utilize. Further, the vitamin K so richly found in leafy greens helps bind the calcium to the bone-where our body needs it most.

So how many servings of leafy greens should you eat, and how do you get enough? Currently the USDA Food Pyramid's recommendation of 3 cups per week falls far short of the 5-9 servings per day recommended by many nutritional experts. While 5-9 servings per day may sound daunting, remember that one cup is a serving of leafy greens. Therefore a main course salad at lunch is typically approximately four cups. Another couple cups of steamed, sautéed or stir fried veggies at dinner puts you well within the recommended daily servings.

Now that spring is in full swing, green up your diet with these top 10 leafy greens:

1. Arugula: It has a peppery taste and can be added to soups, pasta sauces, and stir-fry, or salads.
2. Bok choy: This green has a mild flavor that falls somewhere between cabbage and lettuce, and is commonly added to soups and stir-fry.
3. Broccoli: Eat both the soft florets and the crunchy stalks. Can be eaten raw, steamed, sautéed, added to sauces or casseroles.
4. Collard Greens: Has a mild flavor, and are eaten raw in salads or lightly steamed.
5. Dandelion Greens: Bitter but tangy, these are best when steamed or added to salads.
6. Kale: The slightly bitter, cabbage-like flavor makes a great addition to soups, sauces, or stir fry.
7. Mustard Greens: Peppery and slightly spicy, these add a great flavor to salads, soups, and stir-fry.
8. Romaine Lettuce: One of the most popular greens in the Western diet, it is best eaten raw in salads, wraps or sandwiches.
9. Spinach: Versatile and slightly sweet, spinach is great eaten raw in salads or steamed.
10. Swiss Chard: Similar to spinach, this green is best eaten raw in salads or added to stir-fry.

SOURCES

• Block, G. Patterson, B. and Subar, A. 1992. Fruit, vegetables, and cancer prevention: a review of the epidemiological evidence. Nutrition and Cancer, 18(1):1-29.
• Hertog, M., Feskens, E., Hollman, P., Katan, M. And Kromhout, D. 1993. Dietary antioxidant flavonoids and ris of coronary heart disease: the Qutphen Elderly Study. Lancet, 342:1007-1011.
• Joshipura, K., Hu, F., Manson, J., Stampfer, M., Rimm, E., Speizer, F., Colditz, G., Ascherio, A., Rosner, B., Spiegelman D., and Willett, W. 2001. The effect of fruit and vegetable intake on risk for coronary heart disease. Annals of Internal Medicine, 134: 1106-1114.
• Ribaya-Mercado, J. and Blumberg, J. 2004. Lutein and zeaxanthin and their potential roles in disease prevention. Journal of the American College of Nutrition, 23(6 supp): 567S-587S.
• Waladkhani, A., and Clemens, M. 1998. Effect of dietary phytochemicals on cancer development. International Journal of Molecular Medicine, 1:747-753

 Article Contributed by Medicine Talk.

Inspired to pursue a career in alternative medicine after studying yoga, Ayurveda, Chinese medicine, and other ancient healing practices, Dr Adam Tice has made it his life's mission to raise awareness about the alternative, ancient, and not-yet-mainstream techniques which enable people to live in the most natural, healthy, vibrant way.

He accomplishes this using homeopathy, botanical medicines, clinical nutrition, and mind-body techniques, time-tested methods which he has found to be safe, effective, and gentle ways to relieve many of the illnesses prevalent in modern society today.

A graduate of Louisiana State University in Shreveport with a Bachelor's Degree in Biology, Dr Tice went on to earn his Doctorate of Naturopathic Medicine from Southwest College of Naturopathic Medicine in Tempe, AZ. While there, he completed over 400 additional clinical hours under the guidance of internationally renowned homeopathic physicians Stephen Messer, ND, DHANP, Eric Udell, ND, and Francisco Eizayaga, MD, from Argentina. Dr. Tice also studied under some of the most extensively trained homeopathic physicians in the country, including Natalie Ham, N.D, and Jaimie Oskin, N.D. Currently, Dr Tice is a licensed Primary Care Naturopathic Doctor in the state of Vermont.

 Dr. Tice enjoys spending time at the beach with his fiance, playing with his dog, Luna, playing drums and guitar, cooking global cuisine, and practicing and teaching yoga and meditation.

Dr. Jennifer Southard

From a young age, Dr. Jennifer Southard realized her life's path was to heal. Today, she utilizes homeopathy, nutrition, botanical medicine, stress management, and lifestyle counseling as gentle, safe, and effective therapies to assist the healing process for women and men of all ages. 

Having graduated from Florida State University with a Bachelor's degree in Nutrition and Exercise Physiology, Dr Southard went on to earn her Doctorate of Naturopathic Medicine from Southwest College of Naturopathic Medicine.While at Southwest, Dr. Southard also completed over 400 additional hours of study in the field of homeopathy with world renowned Homeopaths Stephen Messer, ND, DHANP, and Eric Udell, ND. It was this experience that solidified Jennifer's love for homeopathy, and caused her to choose homeopathy as her special area of concentration.. 

While a licensed Primary Care Naturopathic Doctor in the state of Vermont, Florida's licensing restrictions preclude Dr Southhard from being able to administer that same care. That, though, doesn't stop this Indialantic local from continuing her quest to help and heal, serving her Florida client as both a homeopathic consultant and wellness coach. She also serves a world-wide clientele, including patients in Sydney, Australia, Arizona, North Carolina, and Georgia.

Dr. Southard enjoys spending free time with her fiancee and family, and loves to watch her dog, Luna, bound across the ocean's shoreline. After residing in the desert for four years, Dr. Southard promises that the beach will always be where her heart is.

For more information, please visit thier web site:

New Earth Natural Wellness