{"id":1168,"date":"2022-06-04T07:55:02","date_gmt":"2022-06-04T07:55:02","guid":{"rendered":"https:\/\/alkascore.com\/?p=1168"},"modified":"2022-06-06T17:31:35","modified_gmt":"2022-06-06T17:31:35","slug":"dark-green-vegetables","status":"publish","type":"post","link":"https:\/\/alkascore.com\/dark-green-vegetables\/","title":{"rendered":"Dark-Green Vegetables"},"content":{"rendered":"
Which dark-green vegetables are the best? Usually, a good variety of different vegetables is best. But see which ones are best for you.<\/p>\n
Dietary Pattern<\/a> guidelines give recommendations for daily dark-green vegetable consumption. Because increasing vegetable intake is a key target. So I’m developing my `Foodary Wellbeing Food Plan`. Which uses food group tables like this to help me with my alkaline Mediterranean dietary pattern. But it can also help you with any eating pattern that you choose.<\/p>\n I’ll start with a few important dark-green vegetables facts. But if you’re in a hurry, you can scroll down to the table instructions<\/a>. Or direct to the dark green vegetables list<\/a>.<\/p>\n Scientists generally recognize dark-green vegetables as an important food group for health and wellbeing:<\/p>\n Leaves, especially the dark green ones, tend to be the most metabolically active and most nutritious part of plants and are usually good sources of dietary fiber, folate, carotenoids, vitamin C, flavonoids, and minerals such as iron, zinc, calcium, and magnesium.[1]<\/sup><\/a><\/p><\/blockquote>\n Also, for many chronic diseases:<\/p>\n eating dark-green vegetables has been associated with a lower incidence of many chronic diseases, including lung and stomach cancers, non-Hodgkin\u2019s lymphoma, and stroke.[2]<\/sup><\/a><\/p><\/blockquote>\n Regular consumption of vegetables in the dark green group is strongly associated with reduced risk of chronic diseases, such as cardiovascular disease.[3]<\/sup><\/a><\/p><\/blockquote>\n The headings in the Dark-Green Vegetables List are clickable to change the sort order:<\/p>\n USDA Food Description<\/p>\n<\/dt>\n The default sort order shows foods in alphabetical sequence. Which helps you locate individual foods that concern you.<\/p>\n<\/dd>\n USDA Code<\/p>\n<\/dt>\n This is useful for linking to more nutrition information.<\/p>\n<\/dd>\n 100g (cup eq.<\/a>)<\/p>\n<\/dt>\n Most databases and food labels list nutrients for 100g. Yet, dietary guidelines for vegetables recommend consumption of cup equivalents. So this value tells you how many cups equal 100g. <\/p>\n<\/dd>\n Energy (kcal per 100 g)<\/p>\n<\/dt>\n Dietary guidelines show recommended eating patterns based on daily calorie intake. So, clicking this helps you find foods with higher or lower energy density.<\/p>\n<\/dd>\n PRAL (100g)<\/p>\n<\/dt>\n Clicking this helps you compare foods with higher or lower acid load<\/a> by weight.<\/p>\n<\/dd>\n PRAL (cup eq.)<\/p>\n<\/dt>\n Clicking this helps you compare foods with higher or lower acid load by recommended consumption.<\/p>\n<\/dd>\n PRAL (100 calories)<\/p>\n<\/dt>\n Clicking this helps you compare foods with higher or lower acid load by energy.<\/p>\n<\/dd>\n<\/dl>\n Search for `understanding food group nutrients` for more details.<\/p>\n Please note that foods listed here include “multi-group” foods that combine nutrients from more than one food group. E.g., Salsa Verde sauce also includes other vegetables. So you must be aware that the value in column 3 shows `100g (cup eq.)` for the dark green vegetable element only. But other values are for the complete sauce.<\/p>\n This means that you use column 3 to see how individual foods can contribute to your total dark green vegetable targets. Then use other columns to improve the quality of your dark green vegetable consumption. However, some people also use these food group lists to assess daily and weekly energy intake and acid load. In which case, you only add “multi-group” foods once. Search for `managing multi-group food nutrients` for more details.Dark-Green Vegetables<\/h2>\n
Dark-Green Vegetables List<\/h2>\n
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