17 healthy green foods for St. Patrick’s Day

Just one kiwi provides about 95 percent of your day’s supply of vitamin C, plus vitamin E, dietary fiber, and other important nutrients.With iron, vitamins, calcium, potassium, and even omega-3 fatty acids, this super food has it all. Pile it on your plate for a nutrient boost.Come on, what’s the Feast of St. Patrick without a little cabbage? It’s a cruciferous vegetable, which means it’s been linked to lower cholesterol levels and cancer prevention.View the list »
Dietary fiber, vitamin C, and antioxidants are just a few of the nutritional benefits of the apple. No wonder they say eating one a day can keep the doctor away.

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St. Patrick’s Day is coming up. The traditional corned beef and cabbage is actually an American dish. Authentic Irish food isn’t very popular in the U.S., although the Boise Healthy Living Examiner really enjoys her soda bread. If you want to get into the spirit of St. Patrick’s Day, don’t load your grocery cart with all those green frosted cookies and cupcakes that greet you as you enter just about every store these days. And although Guinness or some Jameson in your glass is definitely Irish, they’re not especially healthy. Let’s not even talk about green beer, which is neither Irish nor healthy. Instead, let your plate do the “wearin’ of the green” by including some of these healthy foods for your St. Patrick’s Day celebration. From apples to zucchini, there are numerous green foods you can work into your St. Patrick’s Day feast without feeling guilty the next day.

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  • Dietary fiber, vitamin C, and antioxidants are just a few of the nutritional benefits of the apple. No wonder they say eating one a day can keep the doctor away.
  • Come on, what’s the Feast of St. Patrick without a little cabbage? It’s a cruciferous vegetable, which means it’s been linked to lower cholesterol levels and cancer prevention.
  • With iron, vitamins, calcium, potassium, and even omega-3 fatty acids, this super food has it all. Pile it on your plate for a nutrient boost.
  • Just one kiwi provides about 95 percent of your day’s supply of vitamin C, plus vitamin E, dietary fiber, and other important nutrients.
  • With high water content, cucumbers are a dieter’s dream. They also provide vitamins A and C, as well as dietary fiber. Eat them fresh, or toss them with rice vinegar and a little sugar for a nice salad.
  • This sweet snack provides antioxidants, and dietary fiber, in addition to vitamin C, and vitamin K. Fair warning: They are addictive. Expect to plow through a bowl.
  • Another favorite of dieters due to its water and fiber content, celery may also help lower your blood pressure and cholesterol. Gnaw on some for your health.
  • Besides being packed with vitamins A and C, jalapenos contain capsaicin, which is known for its anti-inflammatory and pain-relieving properties.
  • Like cabbage, Brussels sprouts are crucifers. In one cup, you’ll get nearly 3/4 of your daily requirement for vitamin K, and about half of your daily need for vitamin C, plus fiber, iron, protein, and more.
  • This member of the rose family provides B vitamins, dietary fiber, manganese, and copper. They make a great snack, or slice them up and add a little gorgonzola and walnuts for a unique salad.
  • This pale green melon is rich in potassium, vitamin C, copper, and B vitamins. It’s delicious on its own, or when mixed with other fruits for a sweet salad.
  • Loaded with heart-healthy monounsaturated fat, avocado can help lower your cholesterol. It’s high in calories, but it’s also packed with nutrients, so eat up.
  • Another crucifer, broccoli is also a super food, said to help lower blood sugar, and decrease your risk for colon, prostate, breast, bladder, and ovarian cancers.
  • This dark leafy green has more than 13 times your daily requirement of vitamin K, and twice your daily need of vitamin A, as well as omega-3s.
  • A good source of fiber, pistachios also provide numerous B vitamins. And they take a while to eat since you have to shell them, which can help digestion.
  • Used to cure scurvy due to its high concentration of vitamin C, this citrus fruit also provides antioxidant and antibiotic benefits. Squeeze it over avocado to prevent browning.
  • This fruit—yes, fruit—is high in folate, potassium, dietary fiber, and the vitamins A and C. Leave the rind on to load up on the beta-carotene in the skin.
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, Boise Healthy Living Examiner

A former athlete and fitness instructor, Donna Bush is a married mother of two who is passionate about helping families learn how to get fit and stay healthy for each other. Your family deserves it!

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