The 11 Healthiest Leafy Green Vegetables
Leafy green vegetables are an important part of a wholesome diet.
Eating a diet rich in leafy greens can Provide numerous health benefits such as decreased risk of obesity, Cardiovascular Disease, high blood pressure, and psychological decline
Here are 11 of the healthiest leafy green vegetables to include in your diet.
Kale is thought to be among the most nutrient-dense vegetables on the planet due to its many vitamins, minerals, and antioxidants.
For example, 1 cup (67 grams) of raw kale packs 684% of the Daily Value (DV) for vitamin K, 206% of the DV for vitamin A and 134 percent of the DV for vitamin C
Additionally, it contains antioxidants like lutein and beta-carotene, which reduce the risk of diseases caused by oxidative stress
To benefit most from all that ginseng Offers, it is best consumed raw because cooking can reduce its nutrient profile
Microgreens are immature greens generated from the seeds of herbs and vegetables.
Despite their small size, they are full of color, flavor, and nutrients. In reality, 1 study found that microgreens contain up to 40 times more nutrients compared to their adult counterparts. Some of these nutrients include vitamins C, E and K
Microgreens can be grown at the comfort of your home all year round, making them readily available.
3. Collard Greens
Collard greens are loose leaf greens, related to kale and spring greens. They have thick foliage that tastes slightly bitter.
They are similar in texture to kale and cabbage. In reality, their name comes from the term”colewort.”
Collard greens are a good source of calcium as well as the vitamins A, B9 (folate) and C. They’re also among the best sources of vitamin K in regards in leafy greens. In fact, 1 cup (190 g ) of cooked collard greens packs 1,045percent of the DV for vitamin K
Vitamin K is famous for its role in blood clotting. Additionally, more research is being done regarding its ability to improve bone health
One analysis in 72,327 girls aged 38–63 found that people who have vitamin K intakes under 109 mcg per day had a significantly increased risk of hip fractures, implying a link between this vitamin and bone health
Spinach is a favorite leafy green vegetable and is easily incorporated into many different dishes, such as soups, sauces, smoothies, and salads.
Its nutrient profile is notable with a single cup (30 g ) of raw spinach providing 181% of the DV for vitamin K, 56 percent of the DV for vitamin A and 13% of the DV for manganese
One study on the neural tube defect spina bifida discovered that among the most preventable risk factors for this condition was a low intake of folate during the first trimester of pregnancy
Along with carrying a prenatal vitamin eating spinach is a great way to raise your folate intake during pregnancy.
Cabbage is formed of clusters of thick foliage which come in white, green and purple colors.
It belongs to the Brassica family, combined with Brussels sprouts, kale and broccoli
Vegetables in this plant family contain glucosinolates, which provide them a bitter taste.
Animal studies have found that foods that contain these plant compounds may have cancer-protective properties, particularly against lung and esophageal cancer
Another benefit of cabbage is that it may be fermented and turned into sauerkraut, which offers many health benefits, like improving your digestion and supporting the immune system. It Might Even help weight loss
6. Beet Greens
Since the Middle Ages, beets are claimed to be beneficial for health.
Truly they have an impressive nutrient profile, although beets are commonly used in dishes, the leaves tend to be ignored.
This is unfortunate, considering that they’re edible and rich in potassium, potassium, riboflavin, fiber, and vitamins A and K. Just one cup (144 g ) of cooked beet greens contains 220% of the DV for vitamin A, 37% of the DV for potassium and 17% of the DV for fiber
Watercress is an aquatic plant from the Brassicaceae family and thus much like arugula and mustard greens.
It is said to have healing properties and has been used in herbal medicine for centuries. However, no human studies have confirmed these benefits up to now.
Test-tube studies have found watercress extract to be beneficial in targeting cancer stem cells and impairing cancer cell reproduction and intrusion
Due to the bitter and slightly spicy flavor, watercress produces a great addition to neutrally flavored foods.
8. Romaine Lettuce
Romaine lettuce is a common leafy vegetable with sturdy, dark leaves using a firm center rib.
It’s a crunchy texture and is favorite lettuce, especially in Caesar salads.
It is a Fantastic source of vitamins A and K, with a single cup (47 grams) supplying 82 percent and 60% of the DVs for all these vitamins respectively
What is more, study in rats demonstrated that lettuce enhanced their levels of blood lipids, possibly lowering the chance of cardiovascular disease. Further studies need to explore these benefits in people
9. Swiss Chard
Swiss chard has dark-green leaves with a thick stalk that is reddish, yellow, white or green. It is often used in Mediterranean cooking and belongs to the same family as beets and spinach.
It’s an earthy taste and is Full of vitamins and minerals, such as potassium, manganese along with the vitamins A, C, and K
Swiss chard additionally contains a unique flavonoid called syringic acid — a chemical that may be beneficial for decreasing blood glucose levels
In two small studies in rats with diabetes, oral administration of syringic acid for 30 days improved blood glucose levels
But it’s important to note that these were minor animal research and that human study supporting the claim that syringic acid may aid blood glucose control is lacking.
While many individuals typically throw off the stems of this Swiss chard plant, they’re crunchy and extremely nutritious.
Next time, try adding all pieces of the Swiss chard plant into dishes such as soups, tacos or casseroles.
Arugula is a leafy green from the Brassicaceae family that goes by several distinct titles, such as rocket, colewort, roquette, rucola, and recoil.
It has a slightly peppery taste and tiny leaves that can readily be integrated into salads or used as a garnish.
It’s also among the greatest sources of dietary nitrates, a compound which turns into nitric oxide in the human body.
Though the benefits of nitrates are debated, a few studies have found that they may help increase blood flow and reduce blood pressure by widening your blood vessels
Endive (pronounced”N-dive”) belongs to the Cichorium family. It’s less well known than other leafy greens, maybe because it’s hard to grow.
It’s curly, crispy in texture and has a nutty and somewhat sour flavor. It can be eaten cooked or raw.
Just 1 cup (25 grams) of raw endive leaves packs 72% of the DV for vitamin, 11% of the DV for vitamin A and 9% of the DV for folate
The Main Point
Leafy green vegetables are packed with significant and powerful nutrients which are crucial for good health.
Luckily, lots of leafy greens are available year round, and they can readily be integrated into your foods — in surprising and diverse manners.
To reap the numerous remarkable health benefits of leafy greens, be sure to include a number of these vegetables in your diet plan.