The Power of Weeds and Greens

Weeds.  They are in abundance, right now, out at our homestead:  dandelions, purslane, lambsquarters, clover, stinging nettles, spurge, and a myriad of other “undesirables”.   I’ve learned to tolerate them, to a large extent, because of the benefits they bring, mining  trace minerals from deep under the ground and bringing them up to the surface where they can replenish the nutrients that are lacking in the soil.   I should have made the connection before, but,  after reading the book, Green for Life, by Victoria Boutenko, I now have an even greater appreciation for the weeds that blanket my yard — not only are they wonderful aids in helping restore soil fertility, but they are also an amazing, free source of powerhouse nutrients for the human body!

Along with other greens from my garden, like lettuce, arugula, beet greens, carrot tops, and certain herbs, I’ve been adding in these incredible weeds to create fabulous “green” smoothies that I enjoy, now, twice a day.

The more I read about the nutritional content of greens, the more I want to incorporate them into my diet.   According to Mrs. Boutenko, “greens are the primary food group that matches human nutritional needs most completely, and are the most essential food for humans.”

Wild edibles (weeds) often contain more vitamins and minerals than cultivated plants because they reach for the most fertile layers of the soil.  Some of the best weeds to include in green smoothies are:  clover, dandelion, lambsquarters, purslane, stinging nettles, chickweed, miner’s lettuce, and plantain.  (While none of these are dangerous for human consumption, however, it is best to rotate them on a constant basis, so that toxic alkaloids don’t accumulate and for better nutritional results.  The rule of thumb is to never eat the same greens more than two days in a row).

The following table, compiled by Mrs. Boutenko, demonstrates that greens can, most comprehensively, provide the recommended daily allowance of the essential vitamins and minerals as determined by the U.S. Department of Agruculture (USDA).


Nutrients Kale Lambsquarters
Adequate intake or RDA
Folic Acid – 400 mcg/day
Niacin – 16 mg/day
Pantothenic Acid – 5 mg/day
Riboflavin (B2) – 1.3 mg/day
Thiamin (B1) – 1.2 mg/day
Vitamin A – 900 mcg/day
Vitamin B6 – 1.3 mg/day
Vitamin B12 – 2.4 mcg/day
Vitamin C – 90 mg/day
Vitamin D – 5 mcg/day
Vitamin E – 15 mg/day
Vitamin K – 120 mcg/day
1 pound raw
132 mcg
4.8 mg
0.68 mg
0.68 mg
0.68 mg
21,012 mcg
68 mg
data unavailable
547 mg
data unavailable
data unavailable
3,720 mcg
1 pound raw
136 mcg
5.4 mg
0.45 mg
0.9 mg
1.8 mg
15,800 mcg
8 mg
data unavailable
363 mg
data unavailable
data unavailable
data unavailable
Calcium – 1,000 mg/day
Iron – 10 mg/day
Magnesium – 400 mg/day
Phosphorus – 700 mg/day
Potassium – 4.7 g/day
Sodium – 1.5 g/day
Zinc – 15 mg/day
Copper – 1.5 mg/day
Manganese – 10 mg/day
Selenium – 70 mcg/day
615 mg
7.5 mg
155 mg
255 mg
2.1 g
0.2 g
2.0 mg
1.4 mg
3.4 mg
4.0 mcg
1,403 mg
5.4 mg
154 mg
327 mg
2.1 g
0.2 g
1.8 mg
1.4 mg
3.6 mg
4.1 mc

Greens also contain a good amount of protein, supplied as essential amino acids, as demonstrated in the chart below.  The difference between the complex proteins found in the meat, dairy, and fish that humans mainly look to to provide their daily intake of protein, though,  and the individual amino acids found in fruits, vegetables, and, especially, greens are vastly different.  Our bodies have to work much harder to assimilate the long molecules of protein from a cow or a chicken than it does to create protein from the assortment of individual amino acids found in greens.   There can be a lot of “garbage” left over after consuming animal protein, undigested material, that can lead to health problems like allergies and immunological disorders.  Additionally, says  Boutenko, it can create a deficiency in essential amino acids in your body, which can lead to a whole slew of mental and physiological problems, like depression, lack of energy, ADD, and cravings for unwanted substances, like sweets, caffeine, alcohol, even drugs.   While one green vegetable may be low in certain amino acids, another may be high; therefore, I include a variety of leafy greens in my daily smoothies to ensure that I get them in abundance.


Amino Acids RDA for adult
1 lb raw
1 lb raw
Methionine + Cystine
Phenylalanine + tyrosine

Another benefit I derive from green smoothies is the addition of  more fiber into my diet.  The recommended daily allowance for fiber is about thirty grams.    According to the American Dietetic Association, “American’s mean fiber intake is about half that.”  A lack of fiber can lead to the accumulation of toxins in the body, things like dust, undigested food, heavy metals, pesticides, and dead cells (which can be one of the most toxic kinds of waste in our bodies).  When we don’t have enough fiber to help eliminate this waste the correct way (through our bowels), our bodies compensate by trying to get rid of it in other ways, like excreting mucus through our eyes, nose, and throat, and through our skin via excess sweat.  However, when we consume enough insoluble fiber (found in greens) the body is able to eliminate toxins the way it is designed to.  Furthermore, there is evidence that fiber has many other health benefits.  According to the Mayo Clinic website, benefits of a high-fiber diet include: lowering of blood cholesterol levels, and better control of blood sugar levels.  Mrs. Boutenko also adds, in Green for Life, that fiber has many healing properties, such as strengthening a diseased heart, binding up excess estrogen, and can help prevent many different kinds of cancer, gallstones, ulcers, and strengthen the immune system.  In order to ensure I receive the necessary amount of fiber from my diet,  I’m working towards consuming about two quarts of green smoothie daily.

Greens also help make the body more alkaline, helping to control bacterial overgrowth, yeast problems, parasites, autoimmune diseases, celiac disease, and a host of other health issues that are related to abnormal levels of hydrochloric acid in the stomach.

Otto Warburg, Nobel Prize winner, has shown that cancer thrives in an acidic environment.  When enough greens are consumed on a daily basis, pH balance can be maintained in our bodies.  (It is easy to check your pH level with litmus paper, or pH tape, which is easily found online).

Most of us are aware that what makes plants “green” is chlorophyll.  But did you know that chlorophyll is also a wonderful healing agent?  It carries significant amounts of oxygen, supporting aerobic (good) bacteria in our intestines, helping prevent, destroy, and heal many internal pathogens, fungi, and even cancer cells.  According to Victoria Boutenko, “Abundant scientific research shows that there are hardly any illnesses that could not be helped by chlorophyll.”  According to her, some of the healing properties of chlorophyll are: “builds a high red blood cell count, provides iron to organs, counteracts toxins eaten, improves anemic conditions, helps purify the liver, helps sores heal faster, soothes ulcer tissues, and improves vision”  By including green smoothies in my diet, I am keeping my body oxygenated, alkaline, and healthy.

Finally, there has been a lot of talk, lately, about the benefits of Omega-3 fatty acids.  These tiny molecules help our hearts beat properly, blood flow freely, and brains make decisions quicker and more clearly.  It is good to know a good amount of Omega-3s  can easily be obtained from a green smoothie that contains any green, leafy vegetable,  and especially from smoothies containing spinach,romaine lettuce, arugula, and, most notably, the wild edible, purslane.

Knowing the tremendous power that greens have to supply vitamins, minerals, essential amino acids, fiber, and Omega-3s, balance the body’s pH level, prevent and heal diseases, I’m going to continue drinking one to two green smoothies per day as part of my health regimen.  It’s quick and easy to whip up a batch in my blender and, given the abundant availability and variety of wild edibles on our property, it makes good economic sense to allow them to continue to grow and be cultivated for the powerhouse of nutrition that they truly are.

Here’s a recipe for my favorite green smoothie:

1 1/2 cups orange juice

2 cups frozen mango chunks

2 cups mixed greens

extra water, as needed

For more green smoothie recipes, and for even more information on green smoothies, you can visit Victoria Boutenko’s blog.


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