Leafy green vegetables are an important part of a healthy diet. They’re packed with vitamins, minerals and fiber but low in calories.
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
Here are 13 of the healthiest leafy green vegetables to include in your diet.
For example, one 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% of the DV for vitamin C
It also contains antioxidants such as lutein and beta-carotene, which reduce the risk of diseases caused by oxidative stress
To benefit most from all that kale has to offer, it’s best consumed raw since cooking can reduce its nutrient profile
Microgreens are immature greens produced from the seeds of vegetables and herbs. They typically measure 1–3 inches (2.5–7.5 cm).
Since the 1980s, they have often been used as a garnish or decoration, but they have many more uses.
Despite their small size, they’re full of color, flavor and nutrients. 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.
Collard greens are loose leaf greens, related to kale and spring greens. They have thick leaves that taste slightly bitter.
They’re similar in texture to kale and cabbage. In fact, their name comes from the word “colewort.”
Collard greens are a good source of calcium and the vitamins A, B9 (folate) and C. They’re also one of the best sources of vitamin K when it comes to leafy greens. In fact, one cup (190 grams) of cooked collard greens packs 1,045% of the DV for vitamin K (6).
Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads.
Its nutrient profile is impressive with one cup (30 grams) of raw spinach providing 181% of the DV for vitamin K, 56% of the DV for vitamin A and 13% of the DV for manganese (9).
It’s also packed with folate, which plays a key role in red blood cell production and the prevention of neural tube defects in pregnancy
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
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
Vegetables in this plant family contain glucosinolates, which give them a bitter flavor.
Animal studies have found that foods that contain these plant compounds may have cancer-protective properties, especially against lung and esophageal cancer
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.
This is unfortunate, considering that they’re edible and rich in potassium, calcium, riboflavin, fiber and vitamins A and K. Just one cup (144 grams) 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 (19).
They also contain the antioxidants beta-carotene and lutein, which may reduce the risk of eye disorders, such as macular degeneration and cataracts
It’s said to have healing properties and has been used in herbal medicine for centuries. However, no human studies have confirmed these benefits so far.
Watercress is an aquatic plant from the Brassicaceae family and thus similar to arugula and mustard greens.
Test-tube studies have found watercress extract to be beneficial in targeting cancer stem cells and impairing cancer cell reproduction and invasion
Due to its bitter and slightly spicy flavor, watercress makes a great addition to neutrally flavored foods.
