Leafy green vegetables are an important part of a healthy diet. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline 1.

Kale is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants. It also contains antioxidants such as lutein and beta-carotene, which reduce the risk of diseases caused by oxidative stress 3. Kale is rich in minerals, antioxidants and vitamins, particularly vitamins A, C and K.

Microgreens are immature greens produced from the seeds of vegetables and herbs. They typically measure 1—3 inches 2.

Since the s, they have often been used as a garnish or decoration, but they have many more uses. In fact, one study found that microgreens contain up to 40 times more nutrients compared to their mature counterparts. Some of these nutrients include vitamins C, E and K 5.

Microgreens can be grown in the comfort of your own home all year round, making them easily available. Microgreens are immature greens, which have been popular since the s. Collard greens are loose leaf greens, related to kale and spring greens.

They have thick leaves that taste slightly bitter. Collard greens are a good source of calcium and the vitamins A, B9 folate and C. Vitamin K is known for its role in blood clotting. In addition, more research is being done regarding its ability to improve bone health 7. One study in 72, women aged 38—63 found that those with vitamin K intakes below mcg per day had a significantly increased risk of hip fractures, suggesting a link between this vitamin and bone health 8.

Collard greens have thick leaves and are bitter in taste. Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads.

One study on the neural tube defect spina bifida found that one of the most preventable risk factors for this condition was a low intake of folate during the first trimester of pregnancy Along with taking a prenatal vitamin, eating spinach is a great way to increase your folate intake during pregnancy.

Spinach is a popular leafy green vegetable that can be used in a variety of ways. Cabbage is formed of clusters of thick leaves that come in green, white and purple colors. It belongs to the Brassica family, along with Brussels sprouts, kale and broccoli Animal studies have found that foods that contain these plant compounds may have cancer-protective properties, especially against lung and esophageal cancer 13 , Another benefit of cabbage is that it can be fermented and turned into sauerkraut , which provides numerous health benefits, such as improving your digestion and supporting your immune system.

It may even aid weight loss 15 , 16 , 17 , Cabbage has thick leaves and comes in various colors. It has cancer-protective properties and can be turned into sauerkraut, which offers additional health benefits.

Since the Middle Ages, beets have been claimed to be beneficial for health. Indeed, they have an impressive nutrient profile, but while beets are commonly used in dishes, the leaves are often ignored.

They also contain the antioxidants beta-carotene and lutein, which may reduce the risk of eye disorders, such as macular degeneration and cataracts 20 , Beet greens are edible green leaves found on the tip of beets.

Watercress is an aquatic plant from the Brassicaceae family and thus similar to arugula and mustard greens. However, no human studies have confirmed these benefits so far. Test-tube studies have found watercress extract to be beneficial in targeting cancer stem cells and impairing cancer cell reproduction and invasion 22 , Due to its bitter and slightly spicy flavor, watercress makes a great addition to neutrally flavored foods.

Watercress has been used in herbal medicine for centuries. A few test-tube studies suggest it may be beneficial in cancer treatment, but no human studies have confirmed these effects.

Further studies need to investigate these benefits in people Romaine lettuce is a popular lettuce found in many salads. Swiss chard has dark-green leaves with a thick stalk that is red, white, yellow or green. It has an earthy taste and is rich in minerals and vitamins, such as potassium, manganese and the vitamins A , C and K Swiss chard also contains a unique flavonoid called syringic acid — a compound that may be beneficial for lowering blood sugar levels In two small studies in rats with diabetes, oral administration of syringic acid for 30 days improved blood sugar levels 28 , Next time, try adding all parts of the Swiss chard plant to dishes such as soups, tacos or casseroles.

Swiss chard is rich in color and often incorporated into Mediterranean cooking. It contains the flavonoid syringic acid, which may be beneficial for reducing blood sugar levels. However, human-based research on its effectiveness is lacking. Arugula is a leafy green from the Brassicaceae family that goes by many different names, such as rocket, colewort, roquette, rucola and rucoli.

It has a slightly peppery taste and small leaves that can easily be incorporated into salads or used as a garnish. It can also be used cosmetically and medicinally Though the benefits of nitrates are debated , some studies have found that they may help increase blood flow and reduce blood pressure by widening your blood vessels Arugula is a leafy green vegetable that goes by several different names, including rocket and rucola.

It can be eaten raw or cooked. Endive is a lesser-known leafy green vegetable that is curly and crisp in texture. It contains several nutrients, including the antioxidant kaempferol, which may reduce cancer cell growth.

Bok choy contains the mineral selenium, which plays an important role in cognitive function, immunity and cancer prevention In addition, selenium is important for proper thyroid gland function. This gland is located in your neck and releases hormones that play a key role in metabolism An observational study associated low levels of selenium with thyroid conditions such as hypothyroidism, autoimmune thyroiditis and enlarged thyroid Bok choy is popular in China and often used in soups and stir-fries.

To temper this bitterness, try incorporating sweetness into your kale salad with the addition of chopped apples or dried fruit, advised Mussatto. Collard greens are a Southern nutritional packed staple, prized for their hearty flavor. Collard greens are best from October through early spring.

Like other dark leafy greens such as kale and Swiss chard, collard greens offer lutein and zeaxanthin, dietary carotenoids that support eye health and have a beneficial effect in delaying eye-related diseases like macular degeneration.

One cooked cup of collard greens supplies a total of 4, mcg of lutein and zeaxanthin. Although there's no established daily value for lutein and zeaxanthin, researchers recommend a daily intake of 10 mg of lutein and 2 mg of zeaxanthin 1 mg is 1, mcg.

Mustard greens have a peppery flavor like mustard, so they pair well with hearty foods like cheese, curry, and meats, registered dietitian and author at Consumer Health Digest, Carmelita Lombera told Health. Like kale, collard, and turnip greens, mustard greens are best from October through early spring.

Similar to many leafy greens, mustard greens are rich in vitamins A and C. They also offer small amounts of minerals like magnesium and potassium. Known as the relaxation mineral, magnesium is involved in regulating blood sugar, blood pressure, and muscle and nerve functions.

Potassium is involved in many bodily functions including kidney, heart, muscle, and nerve health. Spinach is a popular leafy green that's eaten raw in a variety of ways from smoothies and salads to wraps and sandwiches, registered dietitian and plant-based recipe developer Stephanie McKercher told Health.

Considered a multi-purpose leafy green, you can also add a handful of spinach to cooked meals like pasta , soup, and eggs. Spinach is typically available year-round and offers iron, a vital mineral required for making hemoglobin, the protein that provides oxygen to the muscles.

One cup of raw spinach provides 0. Bok choy , also known as Chinese cabbage, is a member of the nutrient-dense cruciferous vegetable family, providing many of the mentioned nutrients. Bok choy is in season during late summer and early fall, noted McKercher.

Radish greens are the edible leafy greens of the radish root vegetable. They're best from March through June. The leaves are fresh and tender and can be prepared like spinach, said Lombera. Make a peppery pesto by mixing radish greens with basil, olive oil, parmesan cheese, and pine nuts.

Arugula , a peppery-flavored leafy green, is a great addition to the top of pizza to make it a more balanced nutrient-dense meal, noted Schmidt.

While available year-round, arugula is best in the early spring or fall months, said Schmidt. Similar to other cruciferous vegetables like Bok Choy and cabbage, arugula contains glucosinolates, compounds that exhibit anti-inflammatory and antioxidant effects.

Although vitamin C is most known for its role in immune health, it also offers collagen , a protein needed for wound healing. Cabbage can be enjoyed in a variety of ways, from raw in salads and slaws to cooked in soups and stir-fries.

It can also be fermented into sauerkraut or kimchi for a tangy and probiotic-rich addition to your diet. Also a member of the family of cruciferous vegetables, watercress is available year-round and has a peppery flavor.

They don't last very long so they must be consumed immediately. Fold watercress into a dip or sauce or add to a salad. From salads and lettuce wraps to sandwiches and taco fillings, romaine lettuce is a versatile leafy green that adds a delightful crunch to any dish.

It's also available year-round. One cup of shredded romaine lettuce offers In addition to its role in blood clotting, vitamin K is essential for bone health. Additionally, vitamin A is especially important for immune, eye , and reproductive health. Endive is a long crispy leaf with a bitter flavor, noted Lombera.

They can be eaten raw, but when cooked their flavor mellows to nutty sweetness, she added. One tasty way to enjoy them is by brushing each leaf with olive oil, grilling until golden brown, then topping with balsamic vinegar, salt, pepper, and toasted nuts like walnuts or pecans.

Apart from its role in DNA synthesis and preventing neural tube defects, adequate folate intake helps prevent megaloblastic anemia, a type of blood disorder that causes symptoms like fatigue , trouble concentrating, and heart palpitations. Beet greens are the large leaves sprouting from the beetroot , noted Lombera.

They have a mild, slightly sweet flavor and can be enjoyed raw, braised, or sauteed. They're best from the spring through the fall and can wilt right away, so enjoy them immediately.

Beet greens contain powerful antioxidants and more iron than spinach, said Lombera. Though most known for its role in oxygen transport, iron is also needed for making hormones. Dandelion greens are the most commonly used portion of the dandelion plant. Spring is the best time to enjoy dandelion greens and while they can be consumed raw, they taste better when cooked as the heat takes away some of the bitter flavor, noted Lombera.

Dandelion greens contain many of the above-mentioned nutrients and one cup of these raw leafy greens offers 7, mcg of lutein and zeaxanthin. Leafy greens are nutrient-packed powerhouses that offer a wealth of health benefits and culinary versatility. From the peppery bite of mustard greens to the hearty crunch of cabbage, each variety brings its unique flavor profile and nutritional value to the table.

For those new to leafy greens, begin with milder options like spinach or Bok choy. To temper the bitterness of more assertive leafy greens, consider cooking them or incorporating them into salads with milder greens, fruits, and nuts for a balanced flavor profile.

Incorporate these leafy wonders into your daily diet by adding them to cold foods such as wraps and sandwiches as well as hot meals like soups and pasta.

Embrace the vibrant colors and diverse textures of these nutritional gems and experience the enriching impact of incorporating leafy greens into your meals. Centers for Disease Control and Prevention. Adults Meeting Fruit and Vegetable Recommendations - United States, National Institutes of Health Office of Dietary Supplements.

Vitamin K Fact Sheet for Consumers. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Label. Department of Agriculture FoodData Central. Chard, swiss, raw. Vitamin C Fact Sheet for Consumers. Vitamin A and Carotenoids Fact Sheet for Consumers.

Folate Fact Sheet for Consumers. Turnip greens, raw. Kale, raw. Manganese Fact Sheet for Consumers. Collards, fresh, cooked, no added fat.

Looks like thin broccoli stalks with small clusters of buds and smooth leaves. It tastes bitter but cooking helps to mellow the taste. Keep for days wrapped in plastic in the refrigerator. Try this recipe: Whole Wheat Pasta with Rapini, Grape Tomatoes and Mushrooms.

Spinach is a popular choice when it comes to leafy greens. Spinach has a mild taste and can be eaten raw or cooked. Baby spinach is more tender and mild-tasting than full grown spinach. Use raw spinach in salad, as a topping for sandwiches, or even in smoothies.

Cooked spinach can be added to most recipes for a nutritional boost. You can even find cubes of frozen spinach - a convenient and nutritious way to add spinach to meals.

Try these recipes: Layered Top to Bottom Beet Salad , Ground Up Frog Smoothie , or Lentil Curry with Squash and Cashews. Has a mildly sweet yet slightly bitter flavor with large green and sometimes red, orange and yellow ribbed leaves and thick stalks.

Leaves can be used in salads and both leaves and stalks can be steamed or sautéed. It is used like spinach, but requires slightly longer cooking because of its thicker texture.

Try these recipes: Hearty Manitoba Vegetable Soup or Eat Your Greens Frittata. These are the fuzzy green leaves that are the top of the root crop.

They are sweet when young the best time to eat them raw but get tough and strong tasting as they age. Look for crisp greens with an even colour and no yellow. Avoid those that are wilted. Remove the thick ribs before cooking. Try boiling, sautéing, steaming and stir-frying.

Try them in this recipe: Swiss Chard and Navy Bean Soup. Great news about greens - they are nutrient dense! That means they are low in calories and high in nutrients. They are rich in folate , vitamin A , calcium and vitamin C.

They are also high in fibre , and naturally low in fat and sodium. For something simple, try steaming the greens and serving with a teaspoon of olive oil drizzled over the top, balsamic vinegar and pepper.

You can also stir-fry, boil or braise them. You can tell leafy greens are cooked once the greens are wilted and are bright in colour.

Good flavourings for greens are garlic, capers, ginger, chilli flakes, red or white wine vinegar, sesame seeds, lemon or maple syrup. Use spinach or arugula to make a pesto and use on pasta, chicken or pizza. Add chopped greens to a stir-fry near the end of the cooking time. Cook until they are wilted but still bright green.

Skip the iceberg lettuce in your salads and sandwiches and try arugula, baby spinach, mesclun mix, watercress or baby mustard greens. Dark leafy greens contain chemicals that discourage animals from eating them.

Dietitians can support you throughout many phases of your life from pregnancy to eating well when you are older. Counselling sessions with a dietitian can also help you to prevent and treat health conditions like diabetes and heart disease.

Your dietitian will work with you to give you personalized advice that meets your lifestyle and goals. Store pre-cut and packaged greens and salads in the refrigerator at a temp that is 40 degrees Fahrenheit or below.

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