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The 13 Healthiest Leafy Green Vegetables

Thirteen of the healthiest leafy green vegetables to include in your diet.

They are rich in vitamins, minerals and fiber, but low in calories.

1. Cabbage

It also contains antioxidants like lutein and beta-carotene, which reduce the risk of diseases caused by oxidative stress medical advice diagnosis or treatment.

To get the most out of all that kale has to offer, it's best to eat it raw, as cooking can reduce its nutritional profile.

2. Microgreens

They typically measure 1-3 inches (2.5-7.5cm). Since the 80s, they have often been used for garnish or decoration but have many other uses.

Despite these are small in size, they are full of colour, flavour and nutrients.

Microgreens can also be grown in the comfort of your home all year round, making them readily available.

3. Kale

Kale is loose foliage related to cabbage and spring. They have thick leaves with a slightly bitter taste.

They are similar in texture to cabbage and cabbage. Its name derives from the word "Colewort".

Kale is a source of calcium, vitamins A, B9 (folate) and C. They are also one of the best sources of vitamin K when it comes to green leafy vegetables. For example, one cup (190 grams) of cooked cabbage contains 1.045% of the RV of vitamin K.

Vitamin K is also known for its role in blood clotting. Additionally, more research is underway into its ability to improve bone health medical advice diagnosis or treatment.

4. Spinach

Spinach is a popular green coloured leafy vegetable and can be easily incorporated into various dishes, including soups, sauces, smoothies, and salads.

Its nutritional profile is impressive, with one cup almost (30 grams) of raw spinach providing appx. 180% of the DV for vitamin K, 56% of the DV for vitamin A & 13% of the DV for manganese.

It is also rich in folate, which plays a crucial role in red blood cell production and preventing neural tube defects in pregnancy and medical advice diagnosis or treatment.

A neural tube defect study of spina bifida found that one of the most preventable risk factors for this condition was low folate intake during the first trimester of pregnancy.

In addition to taking a prenatal vitamin, eating spinach is a great way to increase your folic acid intake during pregnancy.

5. Mushrooms

Mushrooms help to help with cognition, heart health and disease prevention. They are a great alternative to meat because they contain protein and fibre.

Mushrooms also contain vitamins B and D.

6. Beetroot

Since the Middle Ages, beetroot has been believed to be beneficial to health.

This is unfortunate considering they are edible and rich in potassium, calcium, riboflavin, fiber and vitamins A and K.

They also contain the antioxidants like carotene and lutein, reducing the risk of eye diseases such as macular degeneration and cataracts—medical advice diagnosis or treatment.

Beetroot can be added to salads, soups or sautéed and eaten as a side dish.

7. Watercress

Watercress is an aquatic plant of the Brassicaceae family and therefore similar to rocket and mustard.

It have healing properties and has been used in herbal medicine for many years. but, no human studies have confirmed these benefits so far in medical advice diagnosis or treatment.

Thanks to its bitter and slightly spicy taste, watercress is an excellent complement to neutral-tasting foods.

8. Roman lettuce

Roman lettuce is a common leafy vegetable with solid and dark leaves with a strong midrib.

It has a crunchy texture and is popular lettuce.

It is a good source of vitamins k and A, with one cup (47 grams) providing 82% and 60% of the DV of these vitamins, respectively.

In addition, research on mice showed that lettuce improved blood lipid levels, potentially reducing the risk of heart disease. New studies need to investigate these benefits in people medical advice diagnosis or treatment.

9. Swiss Chard

Chard has dark green leaves with thick red, white, yellow or green stems. It is widely used in Mediterranean cuisine and belongs to the same family as beets and spinach.

It has an earthy flavour and is rich in minerals and vitamins such as potassium, manganese and vitamins A, C and K.

Chard contains a unique flavonoid called syringic acid, a compound that can help lower blood sugar levels.

In two small studies in rats with diabetes, oral administration of serum acid for 30 days improved blood sugar levels medical advice diagnosis or treatment.

It is essential to note that these were smaller animal studies and that there is a lack of human research to support the claim that rubbery acid can help control blood sugar.

Next time, try adding all the chard parts to dishes such as soups, tacos or puddings.

10. Rocket

Arugula is a green leaf in the Brassicaceae family that has many different names such as rocket, colewort, roquette, rocket and rocket.

It has a slightly spicy flavour and small leaves that can easily be incorporated into salads or garnish. These can also be used in medicines, medical advice diagnosis or treatment.

Like other green leafy vegetables, it is packed with nutrients like provitamin A carotenoids and vitamins B9 and K.

It is known as one of the best sources of dietary nitrate, a compound that breaks down into nitric oxide in your body.

Although the benefits of nitrates are debated, some studies have found that they can help increase blood flow and lower blood pressure.

11. Endive

Endive (pronounced "N-diving") belongs to the Cichorium family. It is less well known than other green leaves, perhaps because it is challenging to grow.

It is curly, crunchy in texture and has a nutty and slightly bitter flavour.

It is also a source of kaempferol, which is an antioxidant that has been shown to reduce inflammation and inhibit the cancer cells in test-tube studies.

12. Bok Choy

Chinese cabbage is a type of Chinese cabbage.

It has dark green leaves that are a great complement to soups and stir-fries.

Chinese cabbage contains the mineral selenium, which plays an essential role in cognitive function, immunity, and cancer prevention.

In addition, selenium is essential for the proper functioning of the thyroid gland. This gland is found in the neck and releases hormones that play a crucial role in metabolism, medical advice diagnosis or treatment.

An observational study linked low selenium levels to thyroid conditions such as hypothyroidism, autoimmune thyroiditis, and thyroid enlargement.

13. Turnip greens

Turnips are the leaves of the turnip plant, which is a beet-like root vegetable.

They have a robust and spicy flavour and are generally enjoyed cooked rather than raw.

Turnip is considered a cruciferous vegetable, shown to reduce the risk of health problems such as heart disease, cancer, and inflammation—medical advice diagnosis or treatment.

Turnip leaves also contain several antioxidants, including gluconasturtiin, glucotropeolin, quercetin, myricetin, and beta-carotene, all of which reduce stress in the body.

Turnips are used as a substitute for kale or spinach in most recipes.

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