For ages, leafy greens have been one of the best types of food to add to any diet. They are rich in vitamins and fiber and offer loads of possible health benefits, and it is easy to incorporate them into salads, stir-fry, or a side dish to up your vegetable intake.
But is it possible to eat too many leafy greens? Too much of anything -- even the healthiest of examples --can potentially be bad for you.
The old adage, “an apple a day keeps the doctor away,” attests to the healthy benefits of eating plenty of apples.
But, after eating an excess of apples, you may experience digestive issues, weight gain, change in blood sugar, and of course, you could be eating pesticides depending on where you got the apple.
This may sound like playing the devil’s advocate for anyone trying to avoid jumping on a healthy diet, but the facts are nonetheless true. In this article, we’ll explore all of the pros and cons of eating leafy greens and judge afterward if you really can eat too much of it.
The Good in Leafy Greens
First, let’s go over some of the variety of leafy greens, shall we? There’s a number of them out there, all originating from different parts of the world yet coming together to play very beneficial roles in any diet. These include:
- Collard greens
- Romaine lettuce or iceberg lettuce
- Spinach
- Beet greens
- Watercress
- Kale
- Arugula
- Mustard greens
- Turnip greens
- Escarole
- Dandelion greens
- Microgreens
Though these make up some of the most common options, the list could continue for pages. What's important to take away from the list’s entirety is that they are all healthy, but the healthiest options are the dark green leafy vegetables. The health benefits of eating this type of leaf nearly put them in their own category.
Rich in Nutrients
The dark green leaf plants carry an ample amount of calcium, minerals, and folates to give your body a big boost. Folates are simply a form of vitamin B. B vitamins are vital for a healthily functioning system. There are eight different forms that B vitamins can take, including:
- thiamine (B1)
- riboflavin (B2)
- niacin (B3)
- pantothenic acid (B5)
- pyridoxine (B6)
- biotin (B7)
- folate (B9)
- cobalamin (B12)
The numbers are not attached to the number of variations but based on their distinct molecular formula, hence their odd order. What’s important, however, are the benefits they offer.
Essentially, what they offer is a boost to overall health. In particular, they are known to support the heart and all its functions, and they are even capable of preventing the risk of congenital disabilities. B vitamins are necessary for proper duplication and repair of DNA, meaning these vitamins are also crucial for protecting against cancer.
High Levels of Fiber and Vitamins
The chief reason for eating any and all the leafy greens off of your plate is because of their high levels of fiber and vitamins, particularly vitamins A, C, and K. Good levels of vitamin A mean a strong immune system, vision, and reproductive system.
Vitamin C serves as a naturally-occurring antioxidant, and Vitamin K helps to regulate the blood.
Another reason to keep eating those greens is because of their phytonutrients. Phytonutrients are basically chemicals produced by the plant, for the plant. In other words, they are self-made chemicals from the plant that help to keep it strong, healthy, and last as long as possible. It’s much like how healthy humans produce plenty of their own antioxidants, antibodies, and even secretions like sweat to keep themselves alive and thriving.
Fortunately, those phytonutrients aren’t just good for the plant: they’re great for us too and help give us the same kind of benefits that they would be giving the plant. Eating various leafy greens every week will ensure you’re getting the maximum combination of vitamins and other nutrients, which will do wonders for your body.
The Bad in Leafy Greens
Going back to all the vitamins that leafy greens provide, we need to keep vitamin K in mind. Vitamin K is our friend, just like any other vitamin, but its levels in the body need to be kept in moderation. Vitamin K is a fat-soluble vitamin, meaning it isn’t easily excreted after consumption. Instead, the vitamin is stored in other places, like various fat cells or the liver.
This means instead of ridding yourself of the excess nutrients, your body may receive an overload that will damage certain bodily functions or organs.
Since vitamin K2 carries levels of toxicity, it will also provoke an increase in stomach acidity, which is unsafe for the body. A human needs a microgram of vitamin K for every kilogram of body weight. Problems can arise if this number is too low, but you can also overdose on this vitamin. Vitamin A is another fat-soluble vitamin that should be monitored.
Be Mindful of Consumption
Vitamin K is the bigger issue, however. Specifically, vitamin K2, one of the two components that make up vitamin K. Vitamin K1 is known as phylloquinone. It is perfectly healthy and safe even in the largest of portions.
However, it is always accompanied by vitamin K2, menaquinone, which is dangerous to the human body in certain amounts. Neither adults nor infants are immune to the effects of an imbalanced vitamin K intake.
Risks of Disease
Another issue that can arise from leafy greens is disease. Even the healthiest fruits or vegetables can contract diseases just like humans can. In fact, any biological lifeform.
Diseases aren’t something that can always be predicted. They arise from random events in the wild, or general outbreaks in the crops. There are patterns, however, that reveal how they are normally caused.
Fecal matter from other species can mix with the plant and contaminate it, making it unsafe to eat. This is why it is crucial for farmers to keep their crops out of the reach of wildlife, but it’s very difficult to keep away an occasional bird or small mammals that may be carrying diseases of their own.
Anyone buying leafy green vegetables, fruits, fresh spices, or roots should always give them a good rinse and soak once they’ve been taken home. This can help reduce the risk of pesticides, foodborne illnesses, and contamination.
Still, in some cases, the disease is so strong that it can’t be easily fought, and usually, whatever the product was must be recalled once the disease has been made aware of. Ensuring they are chilled while being stored is also vital since bacteria mainly thrive in temperatures from 40 to 140 degrees Fahrenheit.
Conclusion
So, can you eat too many leafy greens? Yes! It is scientifically possible to eat too many leafy greens and upset the balance of vitamin K or other fat-soluble vitamins in your body, leading to several health issues.
If you’re worried about any allergies or conditions that may deter you from eating everything you want, don’t be afraid to consult your doctor.
We hope you found this article encouraging and insightful! Click here if you want to explore more information.
Sources:
A Fresh Take on Leafy Greens | URMC Newsroom
