03. Vegetables and Leafy Greens Self-Reflection
This self-reflection exercise helps you quantify how many vegetables and leafy greens you are actually consuming. You may or may not have been exposed to a large variety of vegetables and leafy greens in your life. You may also have different beliefs surrounding these foods for a variety of reasons which we encourage you to explore during your reflection.
Approach this exercise with honesty, curiosity and without judgment. You are ultimately doing this to serve your health!
Reflect for ~8 min or more within the next 1-3 days on your vegetable and leafy green intake. *Unless otherwise directed.
- Optionally use the Vegetables and Leafy Greens calculator below.
- Log your Vegetables and Leafy Greens Self-Reflection in your journal at the bottom of the page for later reference.
- Make adjustments to your intake based on the recommendations below within the next 1-3 days.
- Perform this self-reflection again in about 2 weeks to assess your progress and to gather any new information to continue to support you and your greatest good.
- Ideally this reflection is for your daily intake of vegetables and leaf greens although you may reflect over a week's period as desired.
Vegetable and Leafy Green Recommendations
- Sometimes veggies and leafy greens can be a bit overwhelming to chew. If so, feel free to put them in the food processor or blender!
- Vegetables:
- At a minimum consume at least 7- 8 servings/day.
- Leafy Greens:
- At a minimum, consume at least 2.5 cups of leafy greens/day.
- If you have chronic illness these recommendations are likely higher.
- This recommendation with vary depending on your activity level and size.
- Optionally, use your testing technique to determine the optimal amount of vegetables and leafy greens for you to eat in a day or week-long period.
Check out the following 18 vegetables and leafy greens, or use your testing technique to determine which ones are priority for you:
Vegetables/Leafy Greens 1-10
1. Artichokes
- An ideal weight loss food.
- High in anti-oxidants and other needed vitamins and minerals like Vitamin C, B-complex and iron.
- Amazing for the liver.
- More about artichokes.
2. Asparagus
- High in selenium, zinc and manganese which are essential minerals for your immune system.
- High is Vitamins A, K and B-complex.
- Supports your cardiovascular system, liver, kidneys, skin, ligaments and bones.
- More about asparagus.
3. Beets
- One of the best food sources of nitrate, which your body converts to nitric oxide. Nitric oxide is used by every tissue and organ of our body, from our muscles to our eyes to our brain to the disease-fighting cells of our immune system.
4. Bell Peppers
- Amazing source of vitamin C as well as A and beta carotene which are great for your immune system and eyes.
- Help lower cholesterol levels and contain anti-cancer compounds.
- More about bell peppers.
5. Celery
- Celery has an incredible ability to create sweeping improvements for all kinds of health issues.
- Celery juice is the miracle juice that calms inflammation, detoxes your body, balances your pH in your stomach, supports body healing and repair and so much more!
- Learn more about the powerful healing of celery juice.
- Medical Medium Celery Juice Book.
6. Cruciferous Veggies
- Collard greens, broccoli rabe, cauliflower, brussels sprouts, kale, arugula, and mustard greens - All great for lung health and lung tissue restoration.
- All are rich in vitamins such as B vitamins and A, C, and E.
- Broccoli miraculously supports all systems in your body.
- Cabbage, purple and green, support you in different ways. Green known to help joint and osteoporosis. Red known to help the liver, immune system and detox.
- Cauliflower, excellent for your immune system and optimal health.
- Kale contains an organic sulfur which has potent antibiotic, antiviral, and anti-inflammatory properties.
7. Cucumbers
- Cool and support healing and function of your liver.
- Optimally hydrates you and supports detox.
- More about the healing power of cucumbers.
8. Fennel
- Rich in folate, vitamin C, magnesium, cobalt, iron, and essentials oils that contain powerful anti-bacterial and anti-fungal properties.
- Is excellent for indigestion and is commonly used as a natural antacid in order to help reduce acidity and inflammation in the digestive tract.
- More about fennel.
9. Leafy Greens
- Lettuce, spinach, swiss chard, mâche, watercress, collard greens, purslane and kale.
- Raw leafy greens are critical to your health and getting enough of them in your diet is key.
- Supports detox of mold, fungus, etc and reduces bacterial load.
- More about leafy greens.
10. Onions
- Leeks, chives, ramps, scallions, red onions, yellow onions, white onions, shallots, and any other type of allium.
- Known as nature's antibiotics.
- Helps with SIBO and other intestinal issues.
- Supports skin, lungs, joints, tendons, connective tissues.
- Helps with detoxification of radiation, heavy metal, pathogens.
- More about onions.
Vegetables/Leafy Greens 11-18
11. Parsnips
- Great source of vitamins C, E, K, and B-complex and minerals such as iron, calcium, and manganese.
- Potent anti-fungal, anti-inflammatory, and anti-cancer properties (especially for colon cancer and leukemia).
- More about parsnips.
12. Potatoes
- Rich in vitamins A, C, & B-complex, B6, and minerals such as manganese, iron, magnesium, and potassium.
- Supports recovery from stress damage and adrenal exhaustion.
- More about potatoes.
13. Radishes
- An immune-system replenisher.
- The sulfur in radishes repels any type of pathogen and acts as a wormicide to kill off intestinal worms and other parasites.
- Great for your heart and cardiovascular health.
- More about radishes.
14. Sprouts/Microgreens
- Packed with nutrients like vitamin A, B vitamins, minerals, trace minerals, disease-reversing compounds, and other phytochemicals.
- Supports your vitality and returns you from exhaustion.
- More about sprouts and microgreens.
15. Squashes
- Butternut squash, acorn.
-
- Varieties of Winter Squash include Butternut, Acorn, Delicata, Kabocha, Kuri, Buttercup, Spaghetti, Hubbard, Golden Nugget, and Sweet Dumpling.
- Highly nutritious with a wide variety of benefits and excellent for acidosis and conditions of the stomach, spleen, liver, and blood.
- Zucchini:
- Great source of vitamin A, C, & B-complex as well as minerals such as iron, zinc, potassium, and manganese.
- Helps to protect the body from aging, illness, and disease.
- More about zucchini.
16. Sweet Potatoes
- Packed with antioxidants like beta carotene, vitamins C, E & D, and minerals such as manganese and iron.
- Excellent anti-stress food and are known to help relax muscles, steady nerves, and balance cognitive function.
- More about sweet potatoes.
17. Tomatoes
- Support the liver and are powerful for your immune system health.
- Powerful source of unique vitamin C.
- More about tomatoes.
18. Other
- What other veggies and leafy greens are you eating to optimize your health?
Enjoy these other related Master Guide items to Resonate Health:
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This nutritional content is being provided for informational purposes only and is not a substitute for medical advice. Some supplements may not interact well with medications. Please consult your medical doctor or professional if you have medical concerns. If you experience any discomfort or adverse effects discontinue.
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