• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
  • About Us
  • Contact
  • Search Site
  • Sitemap
TF Clark Fitness Magazine Logo TF Clark Fitness Magazine Logo TF Clark Fitness Magazine

TF Clark Fitness Magazine

The Best Information On Fitness

  • Home Page
  • Bodybuilding
    • Abs – How to Create a Killer Six Pack Stomach
    • Arms – How to Develop the Most Massive Guns
    • Back – How to Tone and Build Your Muscles
    • Celebrity Trainers
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Chest – How to Chisel Armor Like Pecs
    • Legs – How to Develop Quadriceps, Butt, and Hamstrings
    • Professional Bodybuilders – What You Can Learn From the Best
    • Shoulder Workouts – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – How to Use Workouts to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – How to Use Food to Create Your Dream Body
    • Natural Activities – How to Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Healthy Living
    • Coronavirus Journey
    • Emotional Health – How to Focus on Your Feelings
    • Healthy Living – How to Get Results Away From the Gym
    • Men’s Health
    • Mental Health – How to Nurture a Healthy and Fit Mind
    • Physical Health – How to Protect Your Greatest Asset
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Work Place – How to Create a Healthy and Fun Career
  • Workout Plans
    • Fat Loss Workout Program
    • Home Workout Program
    • Pre-Exhaustion Workout Program
    • Post-Exhaustion Workout Program
    • Strength Training Workout to Build Athleticism
  • Fitness Calculators
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator

Green Leafy Vegetables – Stay Healthy With Them

June 25, 2021 by Terry Clark 2 Comments

Green leafy vegetables provide excellent medical properties that rank amongst the best superfoods. It is impossible to stay healthy and reach fitness goals without eating them. This article shall discuss the top green leafy vegetables’ health benefits and nutritional values.

When putting together a diet to lose weight, build muscle, save money, or improve your health, these vegetables are necessary. They provide many vitamins and nutrients while fighting countless diseases. Thus, they combat all the leading causes of natural death.

Hippocrates, the father of modern medicine, said, “let food be your medicine and medicine be your food.” You can reach your health and fitness goals best by eating a well-balanced diet and exercising. Thus, you can determine the quality of your life by the foods you eat. In addition, when you knowingly choose foods for their health benefits and healing properties, you can reach your goals faster.

These green leafy vegetables can serve as cooked dishes, between meals, or as salads to improve your diet. You can cook the dark green leafy vegetables and eat the light green vegetables in salads and sandwiches. Also, you can use many of them in smoothies and juices. They all provide a wealth of nutrients with a low-calorie count. The calorie count plays a significant role in your health and fitness. You cannot lose weight unless you stay in a calorie deficit.

Here is the list of the best green leafy vegetables and their benefits:

arugula green leaf vegetable diet carbs arugula in a bowl TF Clark Fitness Magazine

Arugula

The green leafy vegetable Arugula is a powerful antioxidant that supports cell growth and eye health, especially night vision. It also improves heart, kidney, and lung function. In addition, arugula inhibits cancer growth and improves immune defenses. It is an excellent choice for building healthy bones. It contains six calories per serving and vitamins A, C, E, K, folate, calcium, phosphorous, magnesium, potassium, choline, and fiber. Arugula is an alkaline food with a pH level greater than seven.

collard greens vegetables carbs diet green leafy vegetables collard greens TF Clark Fitness Magazine

Collard Greens

The green leafy vegetable Collard Greens improves liver function and fights diabetes. It also helps with digestion, skin, and hair. Also, collard greens help lower LDL cholesterol, regulate blood sugar, combat osteoporosis, and improve sleep and mood. It also boosts the immune system against viral and bacterial infections. Collard Greens contains 11 calories per serving and vitamins A, B6, C, E, K, folate, choline, manganese, potassium, calcium, and fiber.

iceberg lettuce green leaf vegetables carbs diet iceberg lettuce TF Clark Fitness Magazine

Iceberg Lettuce

Iceberg Lettuce, although lowest of all leafy greens nutritionally, Iceberg Lettuce combats anemia, heart disease, and age-related illnesses. It contains eight calories per serving and vitamins A, C, E, K, iron, folate, choline, manganese, phosphorus, potassium, calcium, and fiber. Thus Iceberg Lettuce provides powerful antioxidants that support muscle, bone, and nerve function. It also supports eye health and reduces blood pressure.

kale green leaf vegetables carbs diet Kale Green Leafy Vegetables TF Clark Fitness Magazine

Kale

Kale is the most nutrient-dense green leafy vegetable. It aids in blood clotting, promotes healthy vision and retinal function, and fights cancer. Also, it fights diabetes heart disease and supports bone, digestion, skin, eye, and hair health. It contains 34 calories per serving and vitamins A, B6, C, K, iron, fiber, niacin, folate, calcium manganese, magnesium, phosphorous, potassium, riboflavin, and cooper. Kale is an alkaline food with a pH level of 6.4 raw and 6.8 when cooked.

Fresh Mustard Greens vegetables carbs diet Green Leafy Vegetables Mustard Greens TF Clark Fitness Magazine

Mustard Greens

The green leafy vegetable Mustard Greens lowers the risk of chronic disease by providing a range of powerful phytonutrients and antioxidants. In addition, it fights against arthritis, cognitive decline, and autoimmune disorders. Mustard greens also prevent anemia, lower LDL cholesterol, battle the onset of heart disease, and offer protection against cancerous growth. It contains 15 calories per serving and vitamins A, B6, C, E, K, iron, fiber, folate, calcium, manganese, magnesium, potassium, riboflavin, and thiamin.

Fresh Romaine Lettuce green leafy vegetables carbs diet Fresh Romaine Lettuce TF Clark Fitness Magazine

Romaine Lettuce

Romaine Lettuce provides powerful antioxidants, supports cell growth, nerve function, reproductive health, and helps maintain kidneys, lungs, and heart. Also, it promotes heart health and prevents strokes and cancer. In addition, it builds healthy bones, eyes, skin, and mucous membranes. It contains ten calories per serving and vitamin A, C, K, iron, folate, choline, calcium, manganese, magnesium, phosphorus, potassium, and fiber.

Spinach vegetables carbs diet Spinach TF Clark Fitness Magazine

Spinach

The green leafy vegetable Spinach boost hydration, curbs appetite, prevents osteoporosis, cuts the risk of anemia, improves the immune system, strengthens eye health, and acts as an anti-inflammatory. Spinach ranks high amongst the green leafy vegetables. It improves red blood cell function, strengthens bones, regulates heart rate and blood pressure, aids wound recovery, and combats free radicals. It contains seven calories per serving and vitamin A, B6, C, E, K, fiber, folate, calcium, riboflavin, manganese, magnesium, phosphorus, potassium, and iron.

swiss chard green leafs vegetables carbs diet Swiss chard TF Clark Fitness Magazine

Swiss Chard

Swiss Chard, the green leafy vegetable, provides a wealth of antioxidants, improves the digestive tract, and promotes weight loss. Also, it helps maintain connective tissue controls heart rate, blood pressure, and sugar levels. In addition, it prevents anemia and boosts immunity. It contains seven calories per serving and vitamins A, B6, C, E, K, iron, fiber, folate, choline, phosphorus, manganese, magnesium, potassium, and calcium.

turnip greens carbs diet turnip greens dark green leafy vegetables TF Clark Fitness Magazine

Turnip Greens

The last green leafy vegetable, Turnip Greens, controls blood sugar, offers anti-inflammatory properties, protects against harmful bacteria, supports liver functions, and helps with weight loss. Also, Turnip Greens enhance collagen synthesis, build healthy bones, combat anemia, and boost immune defenses against cancer and illness. It contains 18 calories per serving and vitamins A, B6, C, E, K, iron, folate, copper, manganese, magnesium, potassium, calcium, and fiber.

doctors How to Get Your Doctor to Help You With Your Health and Fitness Journey TF Clark Fitness Magazine

How to eat the green leafy vegetables to combat specific diseases and illnesses

Lower Cholesterol:
  • Collard Greens
  • Mustard Greens
Fight Cancer:
  • Arugula
  • Kale
  • Mustard Greens
  • Romaine Lettuce
  • Spinach
  • Turnip Greens
Support Healthy Bones:
  • Arugula
  • Iceberg Lettuce
  • Kale
  • Mustard Greens
  • Collard Greens
  • Romaine Lettuce
  • Spinach
  • Turnip Greens
Improves Heart Health:
  • Arugula
  • Iceberg Lettuce
  • Kale
  • Mustard Greens
  • Romaine Lettuce
  • Spinach
  • Swiss Chard
Strengthens Healthy Eyes:
  • Arugula
  • Iceberg Lettuce
  • Kale
  • Romaine Lettuce
Boost Immune System:
  • Arugula
  • Collard Greens
  • Swiss Chard
  • Turnip Greens
Create Radiant Skin:
  • Collard Greens
  • Kale
  • Romaine Lettuce
  • Turnip Greens
Control Blood Sugar:
  • Collard Greens
  • Kale
  • Swiss Chard
  • Turnip Greens
Manage Blood Pressure:
  • Iceberg Lettuce
  • Spinach
  • Swiss Chard
Fight Anemia:
  • Iceberg Lettuce
  • Swiss Chard
  • Turnip Greens

The medical benefits that all green leafy vegetables provide

All green leafy vegetables improve the digestive tract and make it easy for your body to convert food to energy and dispose of waste. They do this by providing the body with fiber. Fiber acts like a cleaning agent. It passes through the body, scrubbing the walls of arteries and intestines.

Also, green leafy vegetables help to keep the body hydrated and balanced. Nature made them with at least 90% water and many phytonutrients.

They also promote a healthy gut by feeding the beneficial bacteria in the stomach. For example, a study published in 2016 concluded a sugar molecule found in leafy green vegetables like spinach produces the same protective effect on the gut as a probiotic by feeding good gut bacteria.

Finally, green leafy vegetables improve satiety by providing the body with many nutrients, fiber, and water with 35 calories or fewer. Thus, they help you lose weight faster.

women plank pushups class Fat Loss TF Clark Fitness Magazine

In Conclusion

Green leafy vegetables provide a low number of calories and many nutrients and benefits. When you eat a serving size of collard greens, you lower cholesterol, support healthy bones, boost your immune system, create radiant skin, and control blood sugar for 11 calories. The best foods are nutrient-dense, which means you can eat more of them or include other foods on your plate that provide additional nutrients.

Use the list above to identify green leafy vegetables that help you reach your health and fitness goals and gradually include them in your diet. Please include them in sandwiches, side dishes, smoothies, and juices. Please do not add them all at once because that can be overwhelming. Instead, start by adding one or two green leafy vegetables for 4 – 6 weeks until they become a natural part of your diet. Then add another one or two green leafy vegetables. Over time, you find you are eating more green leafy vegetables.

If you are going to include them in sandwiches, do not use white bread. Instead, use whole wheat or keto-friendly bread, so you don’t cancel out the benefits of the green leafy vegetables. Manufacturers now make wheat and keto-friendly bread with low or no carbohydrates and 50 calories or fewer.

Experts agree the best way you can improve your health and fitness is a well-balanced diet and 30 minutes of moderate exercise a day. Take your time, avoid quick-fix schemes, and make eating healthy a part of your lifestyle. Thus, by following good practices, you will notice a difference in your health and fitness.

facebookShare on Facebook
TwitterTweet
FollowFollow us
PinterestSave

Filed Under: Physical Health - How to Protect Your Greatest Asset Tagged With: Bodybuilding, Calories, Chronic Illness, Diet, Energy, Fat Loss, Fiber, Healthy Eating, Healthy Food, Healthy Lifestyle, Healthy Living, Immune System, Metabolism, Sleep, Water, Weight Loss, weight loss journey, weight loss transformation

Reader Interactions

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

RSS
Follow by Email
Facebook
Facebook
fb-share-icon
Twitter
Visit Us
Follow Me
Tweet
YouTube
YouTube
Pinterest
Pinterest
fb-share-icon
Instagram

E-mail Newsletter

More to See

30 Minute Chest Workout

30 Minute Chest Workout – Try this Routine to Build Mass

December 21, 2021 By Terry Clark

Vince Sant Fitness Trainer

Vince Sant – How V-Shred Became a Household Name

November 1, 2021 By Terry Clark

Leg Day Workout Sexual Performance

Leg Day Workout – How to Improve Sexual Performance

September 6, 2021 By Terry Clark

Chloe Ting 2 Week Shred

Chloe Ting 2 Week Shred Challenge – Can It Burn stomach fat?

June 7, 2021 By Terry Clark

Duffy Gaver Fitness Trainer

Duffy Gaver Fitness Trainer – Uses 3 Pillars of Exercise

April 1, 2021 By Terry Clark

Arnold Schwarzenegger Bodybuilder

Arnold Schwarzenegger – The Greatest Bodybuilder of All Time

December 17, 2020 By Terry Clark

Home Workout Lose 10 Pounds

Lose 10 Pounds – Try this Meal and Workout Plan

December 10, 2020 By Terry Clark

how to gain 20 pounds of muscle fast

Diet and Workout Plan – How to Gain 20 Pounds of Muscle Fast

October 15, 2020 By Terry Clark

muscular well-defined back

Muscular Defined Back – The 4 Best Exercises

August 10, 2020 By Terry Clark

Low Carb Fast Food - A List of the Top 10 Places to Eat

Low-Carb Fast Food: A List of the Top 10 Places to Eat

July 24, 2020 By Terry Clark

More Posts from this Category

Get new posts by email

Footer

Search

The Journey

We Started TF Clark Fitness Magazine to motivate people to step beyond their limitations and equip the community with tools that will teach them to create comfort and maintain health in their lives. Also, we believe every person has the capacity and capability to exceed their goals. Our mission is to provide ample resources through our fitness content to those individuals to uplift their lives. We take pride in dedicating all our efforts to the betterment of the community.

Archives

  • June 2022 (27)
  • May 2022 (62)
  • April 2022 (66)
  • March 2022 (40)
  • February 2022 (30)
  • January 2022 (23)
  • December 2021 (37)
  • November 2021 (44)
  • October 2021 (42)
  • September 2021 (51)
  • August 2021 (41)
  • July 2021 (19)
  • June 2021 (20)
  • May 2021 (25)
  • April 2021 (10)
  • March 2021 (12)
  • February 2021 (2)
  • January 2021 (8)
  • December 2020 (14)
  • November 2020 (5)
  • October 2020 (16)
  • September 2020 (39)
  • August 2020 (24)
  • July 2020 (33)
  • June 2020 (39)
  • May 2020 (37)
  • April 2020 (16)
  • March 2020 (17)
  • February 2020 (7)
  • January 2020 (1)
  • December 2019 (2)
  • November 2019 (1)
  • October 2019 (2)
  • September 2019 (7)

Copyright © TFClark Fitness Magazine. All Rights Reserved. - terry@tfclarkfitnessmagazine.com