I eat a LOT of leafy greens, so it’s a good thing I love them. Dark leafy greens are rich in chlorophyll and not only contain iron but other components that assist in the absorption and utilization of iron and the manufacture of Blood (Maclean).
One of my favorites is beet greens.
Some important nutrients in beet greens per 3 oz serving include calcium 117 mg, iron 2.7mg, magnesium 70 mg, phosphorus 41mg, potassium 762 mg, zinc .38 mg, copper .191 mg, manganese .391 mg, selenium .9 mg, vitamin C 30 mg, beta carotene 3790 ug. Not too shabby, considering all this is packed in about 22 calories.
See the complete nutrient profile here https://fdc.nal.usda.gov/fdc-app.html#/food-details/170375/nutrients
I often recommend eating at least a couple of servings of dark leafy greens per day to my clients, especially women. Women are at higher risk of becoming Blood deficient due to monthly Blood loss and if she has given birth. Vegans and vegetarians are also at risk regardless of gender.
From a Traditional Chinese Medicine (TCM) standpoint, generally speaking, if someone is Blood deficient there is a good chance there will also be some Spleen Qi deficiency and vice versa. One of the important jobs of the Spleen is transforming (and transporting) foods and drinks into Blood and nutrients for the entire body. When weakened or deficient it is difficult for Spleen Qi to process certain foods and in these cases, I recommend eating all cooked foods vs. cold and raw foods such as salads.
Today’s greens include beet, curly kale, and spinach (I could only fit ½ the amount in the pan until they wilt down a bit). I turn the heat on high and add a tiny bit of water (the greens are already wet due to rinsing to clean them). Add the greens and turn them with a tong as they wilt down. Takes less than 2 minutes. I sometimes add Celtic sea salt and nutritional yeast to flavor.
Rishi loves kale stems.
