The Simple Way to Add Greens to Your Holiday Diet

Colorful Greens

Greens are a holiday standard around many parts of the country. At the Metabolic Research Center, we aim to make greens a healthy and delicious addition to meals all year long. After all, greens are packed full of vitamins, minerals, and healthy enzymes that our body needs to create strong muscles, healthy minds, and to prime our body to burn stored fat. With all that goodness, greens make an easy way to plump up your holiday plate and add something wonderful to your dining experience. Here is a close look at what greens offer.

Nutrition in Greens

Greens are a huge variety of plants. Here is a partial list of what greens offer.


Collard Greens: One cup of cooked collard greens has just 49 calories, 5 grams of dietary fiber, 4 grams of protein, and 308 percent of your daily-recommended allowance of vitamin A, 58 percent of your ADA of vitamin C, and 27 percent of you ADA for calcium and 12 percent for iron. That's a whole lot of health packed into a single cup of cooked greens.

Turnip Green: Raw turnip greens are packed full of health too. A single cup of raw turnip greens has just 18 calories, no fat, 2 grams of dietary fiber, and one gram of protein. Plus, you get 127 percent of your ADA of vitamin A, 55 percent for vitamin C, 10 percent for calcium, and 3 percent for iron. Calcium helps build strong bones and stave off osteoporosis. Iron is an essential mineral for building strong red blood cells.

Mustard Greens: One cup of cooked mustard greens holds a host of healthy vitamins and minerals with just 21 calories, no fat, and 3 grams of both dietary fiber and protein. You also gain 177 percent of your ADA for vitamin A, 59 percent for vitamin C, 10 percent for calcium, and 5 percent for iron.

Greens are easy to cook, and they go great raw into salads, sandwiches, and fresh as toppings for pasta, and in stir-fry. If you'd like to learn more about foods that are full of Phyto-goodness, just stop by the Metabolic Research Center and browse our huge online library of resources. Be sure to stop by the recipe section where you will find a ton of recipes for foods that taste great and are good for you well-being as well.


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