What Makes Green Vegetables Green & Why are they Great for Blood & Bone Health?

Ever hear the saying that you should eat a rainbow of vegetables?  That’s because each different color of vegetables contains a different set of vitamins and minerals.  

Let’s take a look at green vegetables…. 

First off….where do they get their green color

You may remember the word chlorophyll from elementary science class when learning about photosynthesis, the process in which plants absorb energy from the sun. 

Leafy green vegetables like lettuce, spinach, collard greens, and broccoli get their spectacular green color from chlorophyll.  The pigment, chlorophyll, is present in all green vegetables. The crazy thing…. when put in acid, the pigment converts from chlorophyll to pheophytin.  When this happens, the green color changes to olive green.  Ever notice how canned green beans have more of an olive-green color than fresh green beans?  This is because the canned green beans turn color because the acids are released but unable to escape. 

On the other end of the spectrum, try cooking a green vegetable like broccoli in water and add a little baking soda.  The water turns more alkaline, the opposite of acidic.  Your broccoli will then have a bright green color.  

What about vitamins?

Leafy green vegetables are a terrific source of many vitamins, but let’s focus on vitamin K.  One of the few vitamins the body can make on its own in the large intestine, vitamin K is imperative to help with blood clotting and bones.  Even though your body can make some vitamin K, you still need to consume vitamin K in the diet for optimal health.  

When babies are born, their stores of vitamin K are inadequate until the bacteria in the gut can produce vitamin K on its own, and the baby can obtain the vitamin from feedings.  It’s so crucial that the United States, shortly after birth in the hospital, newborns typically receive a vitamin K injection.  This is to prevent hemorrhagic disease, a bleeding problem that can occur in a baby during the first few days of life.

Whenever you get a cut, notice how at first it bleeds a lot, and then it slows down.  Part of clotting process is thanks to the help of vitamin K. The blood clot slows and stops the bleeding, so you do not lose too much blood.  

Vitamin D and calcium are frequently touted about when it comes to bone health, but vitamin K is also an essential vitamin when it comes to bones.   Studies have found that vitamin K can not only increase bone mineral density in osteoporotic people but can help reduce fracture rates.    Not consuming enough vitamin K can increase the risk of osteoporosis and decrease bone strength.  

One thing to ALWAYS pay attention to when it comes to Vitamin K is that it does interact with certain medications.  If you’re taking an anticoagulant, such as Warfarin, you need to work with a dietitian or physician on ensuring that you’re consuming the same amount of vitamin K every day.  The physician will typically adjust your vitamin K dosage based on the foods you consume.  

Looking to get more vitamin K in your diet? Focus mostly on leafy greens, but other great sources include soybeans, carrot juice, pumpkin, bluberries, and olive oil.  

Can Massage and Diet Reduce Infertility Associated with Endometriosis by Reducing Oxidative Stress?

It’s estimated 6-10% of women of child-bearing age in the United States suffer from a condition called endometriosis.  While many women are asymptomatic and do not realize they have the disease until they attempt to become pregnant, for others, it can be debilitating on daily activities.   

Hormone therapy, pain relievers, and surgery are the most common treatments. However,  many other evidenced-based therapies exist that are often overlooked such as a low-inflammatory diet and massage therapy.  Particularly for women trying to conceive, taking oral contraceptives isn’t an option and dealing with the pelvic pain can be unbearable. 

How does endometriosis occur? 

The inner lining of the uterus, the endometrium, normally thickens and renews itself every month during the menstrual cycle.  If conception does not take place, the lining is shed during menstruation. With endometriosis, the endometrium grows outside of the uterus in areas such as the ovaries, fallopian tubes, GI tract, or bladder walls.  This can cause symptoms such as pelvic inflammation, dysmenorrhea (painful periods), scarring, and infertility.  

While the exact cause is unknown, it has been attributed to retrograde menstruation. This occurs when menstrual blood flows back through the fallopian tubes and into the pelvic cavity instead of outside of the body.  

There is a scientific correlation between the condition and oxidative stress.  Studies have found that women with endometriosis have higher levels of oxidative stress markers than women without the disease.  

What is oxidative stress?  

You may be familiar with the term, as oxidative stress is most well-known in its role in cancer and aging.  

It is essentially the imbalance between the natural production of free radicals and the body’s antioxidant defense mechanism.   Free radicals are essentially atoms in our body with one unpaired electron.  The unpaired electrons are continually trying to find a match.  So they take other electrons from other atoms, such as our cells. When a free radical pairs up with our healthy cells, it causes havoc.   With endometriosis the damage is done in the peritoneal environment, affecting the follicular fluid and ovaries.  This could be an explanation of why infertility often occurs with endometriosis. 

The Good News – Antioxidants! 

Our bodies do not give up very easily.   We have several defense mechanisms to stop the oxidative damage.  Antioxidants are molecules that will inhibit the oxidation of the atoms in our bodies that we don’t want to be oxidized.  Antioxidants are produced by the body and also found in healthy foods – especially fruits and vegetables.   While taking supplements can be beneficial if you have been diagnosed with a deficiency in a particular vitamin, they can be detrimental if taken in excess.  The best source of antioxidants is eating a rainbow of fruits and vegetables.  

The Connection! 

With higher levels of oxidative stress,  those diagnosed with endometriosis should focus on reducing inflammation to minimize oxidative stress.  

How? Reduce Inflammation through an Anti-Inflammatory Diet and Massage Therapy 

An anti-inflammatory diet focuses on foods that reduce inflammation such as olive oil, leafy greens, fruits, nuts, and fatty fish.   It cuts foods that cause inflammation such as fried foods, soda’s, refined carbohydrates, and processed meats.   Check out the anti-inflammatory food pyramid.  

Massage therapy is well-known to reduce inflammation.  Numerous scientific studies have been conducted, and it’s widely accepted that it is an inexpensive treatment method for reducing the pain associated with endometriosis.   One study (The effects of massage therapy on dysmenorrhea caused by endometriosis)looked at 18 patients with endometriosis and found that pelvic pain significantly decreased in response to massage therapy before and close to menstruation and ovulation. 

Another concluded massage therapy reduces uterine spasm and cervix adhesion.  The same study found that massage on various points of the abdominal and pelvic soft tissues not only reduced pelvic pain but also increased fertility.  

If you’re looking for evidenced based methods to combat the symptoms of endometriosis, try combining a low-inflammatory diet with regular massage visits!