“Eat food. Not too much. Mostly plants.”

This quote comes from Michael Pollan, contributor to the New York Times Magazine, professor of writing at Harvard and the University of California, Berkeley, and last but not least he’s a food writer.

Eat Food. Not too much: What Pollan is saying here is to eat real, whole food, and to limit the consumption of “edible food-like substances”, aka processed foods. 

Mostly plants: Foods that come from the ground are some of the most natural and nutritious foods to consume, which is the inspiration for this blog!

Do you get the recommended 2-3 cups of vegetables per day?

Adding dark leafy greens is one of the easiest ways to increase your vegetable consumption. All you have to do is throw a handful into your morning smoothie OR make a salad, wrap, soup, stir fry, or even toss them into an omelette. 

Eating veggies is essential and consuming dark leafy greens provides numerous health benefits for the human body:


A : good for skin, bones, vision

C: maintains cartilage, bones & teeth

K: assists in protein production for your bones & tissues

B (folate): helps make new cells, prevents birth defects


Iron (Fe): aids in blood production oxygen transport

Magnesium (Mg): nerve & muscle function, supports immune system and hormone balance

Potassium (K): nerve function & muscles contraction

Calcium (Ca): supports bones & teeth

Click here for a complete chart of vitamins and minerals and their health benefits

ANTIOXIDANTS (Carotenoids)

Lowers the risk of stomach, breast and skin cancer.

Decreases the risk of heart disease


Regulates bowel movements

Maintains colon health

So Which Green Should You Eat?

Have you ever walked through the produce section and wondered which leafy green is the best? Well that all depends on what you’re cooking. Here’s a chart to compare the best leafy greens and their nutritional content.

Raw Veggie Amount Vitamins Minerals Fiber Protein Calories
Arugula½  cup97 mcg Folate

47% DV Vitamin A, 136% DV Vitamin K

16% DV Ca

8% DV Fe

12% DV Mg

5% DV P

8% DV K

3% DV Zn

1.6g2.58g 25
Collards½ cup129 mcg Folate

100% DV Vitamin A

59% DV Vitamin C

8% DV  Vitamin E

546% DV Vitamin K

23% DV Ca

7% DV Mg

2% DV P

5% DV K

2% DV Se

4g 3.02g32
Spinach½ cup194 mcg Folate

188% DV Vitamin A

10% DV Vitamin B6

47% DV Vitamin C

7% DV Vitamin E

604% DV Vitamin K

10% DV Ca

15% DV Fe

20% DV Mg

45% DV Mn

5% DV P

12% DV K

4% DV Zn

Kale½ cup141 mcg Folate

200% DV  Vitamin A

200% DV  Vitamin C

5% DV  Vitamin E

881% DV Vitamin K

15% DV Ca

8% DV Fe

12% DV Mg

33% DV Mn

10% DV K

4% DV Zn

3.6g 4.28g 49

Other greens that are not quite as big of nutritional powerhouses…

Not So Super Greens
Raw Veggie Amount Vitamins Minerals Fiber ProteinCalories
Iceberg Lettuce½ cup 29 mcg Folate

10% DC Vitamin A

5% Vitamin C

2% DV Ca

6% DV Mn

3% DV K

1.2g.90g 14
Romaine Lettuce ½ cup 136 mcg Folate

174% DV Vitamin A

7% DV Vitamin C

128% DV Vitamin K  

3% DV Ca

5% DV Fe

8% DV Mn

5% DV K


Happy Greening STAT Tribe!

Data From: https://www.nutritionvalue.org/nutritioncalculator.php

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