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.

Connect with a dietitian today! There are many dark leafy greens to choose from — from arugula to turnip greens. Choose local when available.

Dark leafy greens are nutrient dense and flavourful. Enjoy them raw or cooked. The advice in this article is intended as general information and should not replace advice given by your dietitian or healthcare provider.

Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the potential of food? Connect with a dietitian. Home Articles Cooking And Food Vegetables and Fruit All About Dark Leafy Greens. Buying local Locally grown leafy greens are generally available June to October.

A closer look at dark leafy greens Here is some information about some of the leafy greens that you can find in many grocery stores and local markets. Arugula rocket These are tender leaves with a sharp mustard or peppery flavor and usually tossed with other lettuces in salads.

Bok choy Chinese chard A member of the cabbage family, bok choy is tasty in stir-frys, salads, soup or as a quick side dish. Collard greens collards A variety of cabbage that does not form a head, but instead has long and flat leaves.

Dandelion greens This grows wild and commercially. Kale A member of the cabbage family with long, curly leaves. Try: Crispy Kale Chips or Avocado, Kale and Quinoa Salad Mustard greens These leaves are a rich, dark green and have a strong mustard flavour.

Rapini broccoli raab Looks like thin broccoli stalks with small clusters of buds and smooth leaves. Spinach Spinach is a popular choice when it comes to leafy greens.

Swiss chard Has a mildly sweet yet slightly bitter flavor with large green and sometimes red, orange and yellow ribbed leaves and thick stalks. Turnip greens These are the fuzzy green leaves that are the top of the root crop. Nutrition spotlight Great news about greens - they are nutrient dense!

Delicious and easy ways to prepare dark leafy greens For something simple, try steaming the greens and serving with a teaspoon of olive oil drizzled over the top, balsamic vinegar and pepper. Here are other ways to add greens to your favourite recipes: Chop kale, spinach, or Swiss chard finely and add to tomato or meat sauce.

Add fresh or frozen chopped greens to vegetable soups, curries, stews or chilli. Fold cooked greens into an omelette or frittata. How can a dietitian help?

These frequently lauded vegetables have been linked to a number of health benefits. In particular, research has found that leafy greens are one of the top sources of dietary nitrates, compounds that bring heart benefits.

In one study , Danish researchers analyzed data from more than 50, people over a year period and found that people who ate just one cup of nitrate-rich vegetables a day had up to a 26 percent lower risk of heart disease.

Another study found that people who ate 1 cup of nitrate-rich vegetables a day had significantly stronger muscle function in their lower limbs and walked an average of 4 percent faster than people with the lowest nitrate intake, independent of their physical activity levels.

While nearly all salad greens have some health benefits to offer, they can differ somewhat in the type and amount of fiber, vitamins, and minerals they contain, says Kelly Kennedy, RDN , the staff nutritionist for Everyday Health.

Getting a variety of leafy greens in your diet is a good strategy to take advantage of the health benefits they have to offer, but in general, the darker the leaf, the more nutrients it contains.

Kale is a trendy green for a reason — according to the U. Department of Agriculture USDA , just 1 cup of cooked kale meets 19 percent of your daily requirement for vitamin A, which helps maintain good vision, a healthy immune system and reproductive system, and proper functioning of the heart, lungs, and kidneys.

While slightly higher in calories than other greens, cooked kale provides about 14 percent of your daily requirement of calcium, which is essential for building and maintaining strong bones.

Kale also pairs well with roasted squash, nuts, seeds, and beans. While subtle in flavor, spinach is anything but subtle when it comes to nutrition.

And the deep, vibrant color of spinach hints at its healthy nutritional profile: 1 cup has 16 percent of your daily requirement of vitamin A, and all your daily vitamin K, according to the USDA.

Cooked spinach also contains more folate than most salad greens, according to Kennedy, which helps convert the food you eat into energy and produces healthy red and white blood cells, according to the ODS. Pair spinach with strawberries, balsamic, and a sprinkle of feta cheese for a flavor-packed salad.

While it does have a higher sodium count than other salad greens at 77 milligrams [mg] per cup, it still is just 3 percent of the maximum recommended daily amount , it also has more than double your daily requirement of vitamin K, 12 percent of your daily requirement of vitamin A, and 12 percent of your daily requirement of vitamin C, per the USDA.

Consider combining chard with a few other greens to make your own mix. One cup of mustard greens gives you almost half of your daily requirement of vitamin C, all your daily vitamin K, as well as some folate, per the USDA. Collard greens have all your daily vitamin K.

Collard greens take longer to cook than other greens but are worth the wait! They taste great raw, too. Popular in Europe, this salad green is often used in the United States as a mere garnish.

Two cups of romaine fulfill about 30 percent of your daily vitamin A, and nearly three-quarters of your vitamin K, per the USDA. To boost the nutritional value of your salad, mix romaine with some spinach or kale to pack in more antioxidants, or opt for a premixed blend.

Leaf lettuce, whether red or green, looks bright and cheerful on your plate and has a mild taste, making it a great choice for children and picky eaters. Just 2 cups of green leaf lettuce gives you about 30 percent of your daily vitamin A, says the USDA.

Butter lettuce — including both Bibb and Boston varieties — has a soft, buttery texture and a slightly sweet flavor. The USDA indicates that butter lettuce is low in sodium and has 10 percent of the vitamin A you need in a day.

Endive leaves are another good source of folate, with 1 cup fulfilling about 18 percent of your daily requirement, per the USDA. But it ranks near the bottom nutritionwise, says Kennedy.

Mix arugula with more nutritious options to pump up the flavor and the antioxidant power of your salad. While the low calorie count is comparable to other greens, the nutrient totals are not, according to the USDA.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. 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.

Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease.

While people can eat them raw, they can be bitter and tough to chew, which is why many people may braise or steam them. Collards are rich in vitamin A , vitamin C , folate , vitamin K , and calcium.

According to the USDA , 1 cup g of cooked chopped collards contains:. Spinach is another leafy green that contains many vitamins and nutrients, including iron , magnesium , phosphorus , folic acid, and calcium.

It also contains carotenoids, which may help prevent eye diseases and maintain eye health. According to the USDA , 1 cup 30 g of raw spinach contains:.

Cabbage leaves vary from green to purple to white. People often saute, stir-fry, or boil cabbage. People also ferment cabbage to make kimchi and sauerkraut.

It may also protect cells from oxidative damage during cancer radiation therapy and may lower the risk for stroke and high blood pressure.

According to the USDA , 1 cup 89 g of chopped raw cabbage has:. This slightly peppery and spicy aquatic plant also belongs to the cruciferous family. Like other cruciferous plants, watercress may protect cells against chemotherapy-related damage and exercise-induced oxidative stress and help prevent liver toxicity.

According to the USDA , 1 cup 34 g of raw watercress contains:. Romaine lettuce, or cos lettuce, is a salad favorite for its crispy, mild-flavored leaves. It is high in antioxidants , which can help eliminate free radicals , boost immunity, and protect against cancer. It also contains potassium, an important mineral for heart health, and beta carotene, which is essential for eye health.

Beta carotene may help prevent macular degeneration , according to the National Institutes of Health. According to the USDA , 1 cup 47 g of shredded raw romaine lettuce contains:. Arugula , or rocket, is a versatile salad green with tender leaves and a sharp, peppery flavor.

People often eat it raw, while others may add it to soups and pasta. It offers the same benefits as other cruciferous vegetables. According to the USDA , half a cup 10 g of raw arugula contains:. Also called Chinese cabbage or pak choi, bok choy is another cruciferous vegetable packed with many vitamins and minerals.

It also contains selenium , a mineral that can help protect against oxidative damage and infection. According to the USDA , 1 cup 70 g of shredded raw bok choy contains:. Beet leaves are edible and have an earthy taste.

People can add them to salads and soups or saute or steam them for a side dish. They are rich in nutrients, including antioxidants. According to the USDA , 1 cup 38 g of raw beet greens contains:.

Swiss chard has dark leaves and thick stalks in various colors, which is why some people call it rainbow chard. Others may call it sea kale or leaf beet.

The leaves have an earthy flavor, and the stalks taste sweet. Aside from containing many nutrients, it also contains compounds called polyphenols. A study suggests that these compounds have the potential to stop cancer cell growth.

According to the USDA , 1 cup 36 g of raw Swiss chard contains:. Leafy greens are healthy sources of carbohydrates. They also typically contain less fat and calories than many other foods but can contain protein and other nutrients.

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.

It contains the mineral selenium, which benefits your brain health, immunity, cancer protection and thyroid health. These greens pack more nutrients than the turnip itself, including calcium , manganese, folate and the vitamins A, C and K Turnip greens are considered a cruciferous vegetable, which have been shown to decrease your risk of health conditions, such as heart disease, cancer and inflammation 40 , 41 , Turnip greens also contain several antioxidants including gluconasturtiin, glucotropaeolin, quercetin, myricetin and beta-carotene — which all play a role in reducing stress in your body Turnip greens are the leaves of the turnip plant and are considered a cruciferous vegetable.

Studies have found that they may decrease stress in your body and reduce your risk of heart disease, cancer and inflammation. Leafy green vegetables are packed with important and powerful nutrients that are critical for good health.

Fortunately, many leafy greens can be found year round, and they can easily be incorporated into your meals — in surprising and diverse ways. To reap the many impressive health benefits of leafy greens, make sure to include a variety of these vegetables in your diet. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 13 Healthiest Leafy Green Vegetables. By Autumn Enloe, MS, RD, LD on February 28, 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.