15% off £25 OR 20% off £35

Code:XMAS
 

15% off £25 OR 20% off £35

Code:XMAS

OffersBuy one get one 1/2 priceSave up to 1/2 PriceOutlet3 for 2 Mix & Match2 for £18 Mix & MatchBuy 1 Get 1 Free2 for £5 Mix & MatchIntroductory Offer2 for £50 Mix & Match2 for £60 Mix & MatchBuy more save 10%Vitamins & SupplementsVitamins & Supplements Shop AllHair, Skin & NailsCollagen & SilicaMuscle Support & Joint PainDigestive HealthMagnesiumFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionWomen's HealthShop all Women's HealthPerimenopauseMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicWeledaBioglanGrass & Co.BetterYouNature's WayNatures AidBuy one get one 1/2 priceSave up to 1/2 PriceOutletIntroductory OfferShort DatedBuy 1 Get 1 FreeDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkChristmas Food & GiftsFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksHot ChocolateTeasSuperfood TeasMatcha & Green TeaHerbal TeaPeppermint TeaSleep & RelaxationSlimming TeaWomen's Health TeasHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSyrupsSpreadsPateDrinks & JuicesShop all Drinks & JuicesMultipack DrinksJuices & Health ShotsNatural Energy DrinksCoconut WaterKombuchaCBD DrinksSoft DrinksWaterAlcohol Free DrinksProtein ShakesSuperfoodsShop all SuperfoodsSuperfood BlendsSupergreensMoringa PowderSpirulinaMaca PowderFlaxseedBaobabChia SeedsGoji BerriesGut HealthSnacksShop all SnacksSweet SnacksSavoury SnacksLow Calorie SnacksChocolateCrisps & ChipsCrackers & CrispbreadsBiscuits & CookiesSnack BarsFlapjacksLiquoricePopcornSweets & MintsChocolate Coated SnacksVegan FoodShop all Vegan FoodMeat-Free AlternativesDairy Free DrinksEgg SubstitutesVegan ProteinVegan Protein BarsFood CupboardShop all Food CupboardApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsGravy, Broths & StockBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsTinned FoodsHerbs, Spices & SeasoningGravy, Broths & StockHome BakingShop all Home BakingBaking IngredientsBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy Free DrinksShop all Dairy Free DrinksOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodCoconutHolland & BarrettNaturyaGrenadeHuelHeath & HeatherNakdPukkaTwiningsPerfectTedManuka DoctorSave up to 1/2 PriceBuy one get one 1/2 price3 for 2 Mix & Match2 for £5 Mix & MatchOutletBuy 1 Get 1 FreeBuy more save 10%2 for £12 Mix & MatchGluten FreeDairy FreeWheat FreeEgg FreeSugar FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenCreatineShop all CreatineCreatine PowderCreatine CapsulesBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine Free Pre WorkoutAmino Energy PowdersIntra WorkoutPost WorkoutKetoAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentOptimum NutritionPrecision EngineeredUSNMyproteinApplied NutritionGrenadePhDHuelTriActiveSiSSave up to 1/2 PriceBuy one get one 1/2 priceBuy 1 Get 1 FreeIntroductory Offer2 for £50 Mix & Match2 for £60 Mix & Match2 for £25 Mix & MatchOutletGluten FreeDairy FreeSugar FreePalm Oil FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inBeautyGiftsNatural Beauty Shop AllSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautyFace CareShop all Face CareCleanser & TonerFace MoisturiserFace Oil & SerumFace WashFace Exfoliators & ScrubsFace MasksHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesFeminine CareShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsIncontinence SupportAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaSukinQ+ATrilogyChilds FarmBuy one get one 1/2 priceSave up to 1/2 Price2 for £18 Mix & MatchOutletBuy 1 Get 1 FreeAlcohol FreeParfum FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeDairy FreeEgg FreeFish FreeNew inChristmasCBDShop all CBDCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesCBD Food & DrinkCBD BeautyGrass & Co.TRIPCannaray CBDCBDfxfourfiveHolland & BarrettHolistic HerbReakiroBody & Mind BotanicalsLove HempBuy one get one 1/2 priceOutletSave up to 1/2 PriceDairy FreeAlcohol FreeGluten FreeNew inWeight ManagementWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsWeight Management Shakes Shop all Weight Management Shakes Meal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkHealthier CookingLow Calorie SnacksSlimming TeasExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsHolland & BarrettUSNEat WaterIdeal HealthNudie SnacksTrekBraggGrenadeNatures AidSlimExpertBuy one get one 1/2 priceSave up to 1/2 Price2 for £12 Mix & MatchOutletGluten FreeSugar FreeDairy FreeWheat FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inHealth & WellnessShop all Health & WellnessEnergyJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationHolland & BarrettVitabioticsNaturtintWeledaSolgarOptimum NutritionDr OrganicBetterYouApplied NutritionNew NordicBuy one get one 1/2 priceSave up to 1/2 PriceOutlet2 for £18 Mix & Match3 for 2 Mix & Match2 for £60 Mix & Match2 for £12 Mix & MatchBuy 1 Get 1 FreeDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeSoya FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeNew inNew InBest SellersTrendingMedicines and HealthcareVeganShop for your WellnessGut HealthImmunityEnergySkincareWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriods & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Explore related topics

Five fun ways to get your greens

Vegan detox spring rolls with quinoa, sprouts and Thai peanut sauce, view from above, flat lay
You don't need us to tell you green vegetables are beneficial to your health. If you're looking to increase your green veg intake, here are some fun ways to do so

Summary

1Swap onions for courgettes

Courgettes are a brilliant source of vitamin C4, which is vital for healthy skin and bones, and for wound healing...

2Make lettuce leaf tortillas

According to a 2014 study in the US by the Centres for Disease Control and Prevention, iceberg lettuce is packed with nutrients such as potassium...

3Bake a spinach cake (yes, really!)

Popeye’s favourite foodstuff is great for your heart health. A 2015 study published in the journal Clinical Nutrition Research revealed the...

Explore related topics

Keen to up your intake of green veggies? We’ve got some simple – and tasty – ways to do it.

Ah, greens – there are numerous benefits to eating more vegetables. Apart from the fact that they brighten up any dish, a study published in the journal Neurology in 2017 discovered a diet rich in leafy green vegetables could slow cognitive decline by 11 years.1 

Meanwhile, researchers from Augusta University in the US found that vitamin K – found in broccoli and spinach2 – can help keep your heart healthy.3 So how can you sneak more green vegetables into your diet? Here’s five ways to get your greens. 

1. Swap onions for courgettes

Why? Courgettes are a brilliant source of vitamin C4, which is vital for healthy skin and bones, and for wound healing.5

How? Whenever a recipe calls for a chopped onion to be softened in a pan, use a courgette instead; it adds a fresher flavour than onions and packs a nutritious punch. Try softening chopped courgette, then add crushed garlic and chopped tomatoes for an easy pasta sauce.

2. Make lettuce leaf tortillas

Why? According to a 2014 study in the US by the Centres for Disease Control and Prevention, iceberg lettuce is packed with nutrients such as potassium, folate and zinc.6 Potassium helps your heart function properly*, folate is needed for healthy red blood cells11, while zinc is crucial for cell and enzyme renewal.*

How? Ditch your usual lunchtime wrap in favour of nature’s tortilla. Fill a large iceberg lettuce leaf with your favourite fillings such as falafels, add lots of extra veg like sweetcorn or shredded carrot, then sprinkle over a dressing or flavour-boosting herbs, wrap up and enjoy.

3. Bake a spinach cake (yes, really!)

Why? Popeye’s favourite foodstuff is great for your heart health. A 2015 study published in the journal Clinical Nutrition Research revealed the high-nitrate content of spinach can help keep your arteries flexible, reducing blood pressure.7

How? We know courgettes and carrots work well in cakes, but spinach is also a winner in baking. It’s used in a traditional Turkish sponge cake – just wilt baby spinach and puree with vegetable oil, lemon juice and zest before adding to the ingredients of a regular sponge. The cake is then topped with mascarpone icing and pomegranate seeds. Healthy and delicious!

4. Pimp your smoothie with kale

Why? This leafy green vegetable is rich in nutrients such as vitamins K, A and B68. Vitamin K is needed for blood clotting9, vitamin A is essential to a healthy immune system10, while vitamin B6 helps your body to use and store energy from protein and carbohydrates in the food you eat.11

How? For a revitalising morning drink that ups your vitamin intake, blend frozen kale and frozen mango with grated fresh ginger and lemon juice. Vary your smoothie by adding berries for even more nutrients, or a splash of coconut water or almond milk for a different consistency.

5. Boost your broccoli leftovers

Why? A 2018 study by the University of Western Australia found that eating cruciferous vegetables like broccoli is linked to keeping your arteries clear, which in turn protects your heart health.12 Steamed broccoli is best, according to a 2014 study published in the journal Plant Foods For Human Nutrition**, where researchers found that it actually increased its nutritional benefits.

How? Got some broccoli leftover from Sunday lunch? Try these tips:
  • whizz it up in a food processor and add to homemade fish cakes
  • chop into small pieces and make broccoli and cheese fritters
  • add to a pasta bake with plenty of other veggies – the Australian study also looked at legumes, leafy veg and coloured peppers.

Sources

  1. Morris, MC, et al. Nutrients and bioactives in green leafy vegetables and cognitive decline. Available from: http://n.neurology.org/content/early/2017/12/20/WNL.0000000000004815
  2. NHS Choices, Vitamin K. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/
  3. Douthit, MK, et al. Phylloquinone Intake Is Associated with Cardiac Structure and Function in Adolescents. Available from: https://academic.oup.com/jn/article-abstract/147/10/1960/4727995?redirectedFrom=fulltext
  4. Martinez-Valdivieso, D, et al. Role of Zucchini and Its Distinctive Components in the Modulation of Degenerative Processes: Genotoxicity, Anti-Genotoxicity, Cytotoxicity and Apoptotic Effects. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537869/
  5. NHS Choices, Vitamin C. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
  6. Di Noia, J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Available from: https://www.cdc.gov/pcd/issues/2014/13_0390.htm#table2_down
  7. Jovanovski, E, et al. Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and Related Hemodynamic Measures: A Randomized, Controlled Trial in Healthy Adults. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/
  8. Harvard School of Public Health, Kale. Available from: https://www.hsph.harvard.edu/nutritionsource/food-features/kale/
  9. As Source 2
  10. NHS Choices, Vitamin A. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/
  11. NHS Choices, B vitamins and folic acid. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
  12. Blekkenhorst, LC, et al. Cruciferous and Total Vegetable Intakes Are Inversely Associated With Subclinical Atherosclerosis in Older Adult Women. Available from: http://jaha.ahajournals.org/content/7/8/e008391http://jaha.ahajournals.org/content/7/8/e008391 ADDED REFERENCES:
 

Related Articles

Sign up for exclusive offers
Plus, get expert advice to support your health & wellness straight to your inbox when you sign up to Holland & Barrett emails.