Top 5 Leafy Green Vegetables: Reduce Estrogen & Boost Hormones – Thomas DeLauer
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okay aside from fiber why is everyone always telling us to eat leafy greens I mean are they magical are they going to make us burn fat are they going to make us feel amazing well in short not immediately you know it’s kind of a cumulative effect but I thought that this video would be a good one because I have a lot of people that get really tired of eating just spinach and kale so I wanted to give you my five top leafy green vegetables and they’re not just my top five they are on a scoring system that really adequately puts them in place with what are the best vegetables that you can eat now what we’re going to look at we’re going to look at three different sections of these vegetables we’re going to look at the fiber content because we all know that fiber is good for the digestive system a good digestive system means a healthy body so that’s obvious then the other one we’re going to look at is going to be vitamin and mineral content again we overlook this it’s like the word just goes over our heads we just you know in one ear out the other we don’t really think about what these vitamins and minerals do what these micronutrients do on a much broader scale within our body so we’re going to look at that and then we’re going to also look at the alkalizing benefits we’re going to look at the anti-inflammatory benefits and we’re going to look at the phytoestrogen and antioxidant benefits of these leafy green vegetables now some science has made it simple for us to rate these I’m going to explain that to you in 2014 a journal that is called preventing chronic disease did a study they did this study to help formulate a scoring system on what would be powerhouse fruits and vegetables also known as pfv so essentially this scoring system ends up being what’s called a PF V score now the way that they started scoring these particular vegetables was they took 47 of them 47 different vegetables that are touted as pretty healthy and they conducted this study so they look at these fruits and vegetables and they said if a given fruit or vegetable contains 10% of the daily value of 17 of the main vitamins and minerals that we need per 100 calories I know that’s a mouthful then we will score it and give it a top-ranking so basically this score goes from 1 to 47 the number 1 all the way down to the 47th that was tested I’m going to use that as a baseline for what might be the best foods that you can eat the number five green collard greens okay we’re also tunnel vision with our spinach and with our kale we forget that we’ve got collard greens out there but a lot of people don’t want to eat them because they’re kind of bitter the thing is they are so exceptionally high in vitamin A and vitamin K that they ended up getting a PF v rating of about 10 which in the grand scheme of things ain’t too bad now one of the things that is amazing about collard greens is the ability to bind with acids within the digestive system that can ultimately help lower your cholesterol levels you don’t hear that talked about all that much but if you’re trying to lower your cholesterol levels collard greens might be one of the best ways to go now since they are bitter you do want to saute them with a little bit of coconut oil but here’s the cool thing vitamin A is they fat soluble vitamins so if you actually cook in saute the collard greens in the oil you’re going to absorb more of that vitamin A to begin with all right number four is kale and I know I kind of made fun of it earlier in the video but here’s the thing kale doesn’t even make the list of pfv but it’s here for a different reason the reason kale is here is because it’s a protein powerhouse contains all nine of the essential amino acids that you need which is pretty rare in a vegetable therefore if you’re a vegetarian or you’re vegan kale is an ultimate solution for that additionally if you watch a lot of my videos you know I’m always talking about omega-3s and omega-6s and that healthy balance between the two you want to have a higher level of omega-3 then omega-6 well newsflash kale contains higher levels of omega-3 versus omega-6 that’s something that that pfv scoring doesn’t really look at that’s why kale made my list but not the POV scoring list number three don’t throw away the beet stems after you cut off the leafy greens from the beets throw them in a salad they are one of the most nutrient dense leafy greens that you can possibly eat in fact in that entire pfv scoring study they are ranked number four so one of the top greens that you can eat and one of the main reasons that I lighten the most is they’ve got more iron than spinach you know we always hear that if you have an iron deficiency you should eat spinach but what if you’re sick of spinach what if you want something a little bit more substance well there’s not a whole lot in the way of leafy greens that that I earn until you come to be greats now in addition to that super high in magnesium which you don’t get in a lot of leafy greens as well I’ve done videos about magnesium higher levels of magnesium lead to higher levels of serotonin which lead to higher levels of melatonin which leads to better sleep in a better mood so there’s a whole multitude of reasons why you should not throw away those beat stems you can saute those up or you can just mix them into a salad as well okay the number two food is spinach again another one I made fun of a lot but I want to break it down and give you the reason why it’s great okay it’s super high in a carotenoid called lutein as lutein is great for overall brain health has a lot of positive benefits but additionally spinach in addition to being high in the iron that I talked about earlier it’s also high in zinc it’s one of the best natural sources of zinc now if you’re a male and you’re trying to improve your natural testosterone levels spinach is great because you’re going to get those levels of zinc now you can easily go take a zinc supplement but come on we all know it’s better to get it from a nice whole food source spinach is also extremely high in vitamin C which can help you lower those cortisol levels ultimately just one of the most nutrient dense green leafy vegetables that you can eat and this leads me in to number one Swiss chard alright so it’s not ranked number one on the pfv it’s actually ranked number three but here’s why it makes my list so it is extremely high in something called syringe ik acid syringe ik acid has been shown to reduce blood sugar this makes Swiss chard an ultimate green leafy vegetable for those that are diabetic or those that are trying to reduce their blood sugar now the reason that Swiss chard is really number one for me is the fact that it can help detox your body in fact it’s been ranked as the number one food to help detox the body and that’s because of something called beta ‘ln that beta ‘ln helps the removal of toxins from the body and it does so really really quickly so if you add Swiss chard to a couple of meals per day in replacement of your typical salad or possibly in placement of your spinach you can definitely get a positive impact when it comes to skin clarity mental clarity and just overall well-being so there you have it there is my five favorite leafy green vegetables so go ahead and rotate throughout your meal get that wide spectrum nutrients vitamins and minerals and start monitoring how much better you feel I’ll see you soon in the next video
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Top 5 Leafy Green Vegetables: Reduce Estrogen & Boost Hormones – Thomas DeLauer:
Cut through the fluff and the noise and let’s get down to brain, body, family and business –
Consuming fruits and vegetables in large quantity and variety is crucial to living a healthy life. We can break out the benefit being due largely to three categories: fiber, vitamins and minerals and phytochemicals.
Fiber – increased fiber is tied to decreased obesity and cardiovascular troubles.
Vitamins and minerals – play a role in every bodily function. Increasing quantity and variety of vitamins and minerals will reduce likelihood of disease while keeping you feeling energetic and healthy.
Phytochemicals – encompasses antioxidants, anti-inflammatory agents and phytoestrogens. Help protect cells from damage. Different fruits and vegetables have different nutrient composition, with leafy greens often leading the pack in health benefits. So which leafy greens are best? A study in in 2014 published in Preventing Chronic Disease set out to try and rate so-called powerhouse fruits and vegetables (PFV) based on nutrient density. Powerhouse fruits and vegetables are the fruits most correlated to a reduced risk of chronic diseases, such as diabetes and cardiovascular disease.
-PFV foods were here defined as those containing 10% or more of the daily value per 100 kcal of 17 nutrients correlated with the largest health benefits. 47 foods were studied with 41 satisfying this rule and were more nutrient-dense than those not defined as PFV.
-To give each of these foods a score, both the nutritional content of the 17 nutrients along with the bioavailability of each was evaluated.
Here is a list of my favorite five and how they benefit your health:
4 of the five of those below were in the top 10 scoring PFV, with the other yielding some benefits different from the others that I find valuable. These leafy greens are also discussed widely for their nutritional value.
5. Collard Greens: 10th highest nutrient density score on above mentioned PFV study (2)
-Very high in vitamins K and A, which are crucial for bone health, brain function and eyesight. (3)
-High in the carotenoid lutein, which is especially important in eye health, particularly the retina. (4)
-Help lower cholesterol due to ability to bind with bile acids in the digestive system, helping to remove excess cholesterol. (3)
-Very bitter, so better to lightly saute and season rather than juice. (3)
4. Kale: *Protein powerhouse!
-While not in the top 10 PFV, still considered a PV.
-Contains all 9 essential amino acids – very good food for vegetarians
-More omega-3s than omega-6s.
-Contains greater than your daily recommended quantities of vitamins C, A and K1. These are important for bone health, eyesight, brain functioning as well as vitamin C being a powerful antioxidant.
3. Spinach: 5th highest nutrient density score on above mentioned PFV study (2)
-High in protein, niacin, zinc, fiber, potassium, calcium and vitamins A, C, E and K, just to name a few. (3)
-Also high in the carotenoid lutein, which is great for eye health, as mentioned earlier. (4)
-One of the best foods for brain health and function. Boost your memory ability with this superfood. (3)
2. Beet Greens: 4th highest nutrient density score on above mentioned PFV study (2)
-Many people purchase beets with the stems and make the mistake of cutting off the beet greens, which are more loaded nutritionally than the beets themselves! (4)
-Contains vitamins K and calcium, making it great for bone health. This may also help to fight Alzheimer’s disease. (3)
-Even more iron than spinach, which is crucial for everyone, but especially women and vegetarians, who are often found to have low iron levels. (3)
-Also high in vitamins A and C and magnesium. (3,4)
1. Swiss Chard: 3rd highest nutrient density score on above mentioned PFV study (2)
-Packed with vitamins C, E, and A, magnesium and zinc. (3)
-Syringic acid helps to regulate blood sugar and thus can be helpful for those with diabetes. (3)
-Contains kaempferol, a flavonol linked to decreased risk of cancer and chronic diseases (3).
-Ranked as number 1 due to the ability to detoxify your body. Betalin pigments in swiss chard help to excrete toxins from your body. (3)
1. Health Benefits of Fruits and Vegetables
2. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach
4. Beet Greens