Eat your greens for hormonal balance

Green fruit and vegetables have nutrients that can help reduce the risk of cancer and modulate inflammation as well as protect the brain and heart from age related degeneration. They are also a key tool in your detox arsenal as they support liver function but also contain fibre to help you excrete the toxins (and excess hormones!) the liver has metabolised.

Today’s blog is all about green veggies and how to make the most of them!

  • Choose dark green versus light green because the darker the green the more nutrients –  watercress are definitely higher on the nutritional scale than iceberg lettuce!
  • The looser the leaves (spinach vs cos lettuce) the more phytonutrients as the leaves have been more exposed to sun light.
  • Olives are green fruits and together with olive oil have strong anti-inflammatory and antioxidant effects that can protect the heart and brain. So use them liberarily, especially extra virgin olive oil in salads to avoid damaging  those wonderful compounds in cooking.
  • Green tea is packed with a antioxidants  but  also quercetin that can balance stage 1 and 2 liver detox – reducing the oxidative damage cause led by pause 1 metabolites
  •  Cruciferous vegetables including cauliflower, kale, Brussels sprouts, broccoli and watercress are high in glucosinolates which can protect us against cancer and also support our liver as they turn into indole-3-carbino and sulforaphane after chewing them. ???? Important take away, chew your food well, especially your broccoli!!

The role of green veg in hormonal balance

  • Brassica or cruciferous veg are also important to support oestrogen detoxification and thus hormonal balance which helps achieve optimal fertility and reduce oestrogen dominance, PMS and menopausal symptoms.
  • To help eliminate excess oestrogen it is important to stimulate bile production with foods like dark leafy greens, celery, lime and lemon, watercress and artichokes. 
  • Phytoestrogens in food can help regulate oestrogen levels so add edamame, green lentils, mung beans, green apples, mint and fennel
  • If you are looking at boosting your fertility spinach, kale and broccoli are high in vitamin E, CoEnzyme Q10, myoinositol and alfa-lipoic acid to support egg maturation and quality as well as protecting sperm against damaging oxidation and improving motility
  • Spinach, avocado, broccoli, parsley, cabbage and asparagus are sources of glutathione a powerful antioxidant that supports phase I liver detox and reduces oxidative stress caused by toxins. This is important in inflammatory conditions like endometriosis or when boosting your egg and sperm quality. 

Other nutrients in green veg

  • Spinach and soy beans (edamame) are food sources of veggie iron to prevent anemia and support your energy levels and your thyroid. Just make sure you have these foods with a good source of vitamin C like raw peppers or kiwi fruit to boost iron absorption.
  • Betacarotene is not just founding orange fruit and veg, green ones have plenty too and the body uses it as an antioxidant and also to produce vitamin A to support healthy vision and healthy skin!

Finally, easy tips on hot to add green veg to your daily menu:

  1. Green smoothies with spinach, celery, lime and avocado. Here is our favourite green smoothie recipeExtra Virgin Olive Oil
  2. Add extra virgin olive oil to salads, dressings, soups, etc
  3. Pesto: add a good handful of organic spinach to the mix for added nutrients
  4. Tabbouleh is a great way to add herbs to your dishes but be generous with your basil, coriander, parsley etc, add them to sales, soups and even sandwiches!
  5. Green soups like watercress, pea and courgette or vignarola
  6. Add kale to your stir-fries
  7. Kimchi is a great way of using cabbage and also get a great helping of gut friendly bacteria 
  8. Switch to green tea for a good dose of antioxidants throughout the day.
  9. Add toast, sandwiches, salads and smoothies!

Any questions, please get in touch, we’d love to hear from you!!