Leafy Green Vegetables – A List of the Best Greens to Eat
Mar 23, · Collard greens. These healthy little green leaves are rich with nutrients such as vitamins A, C and K. They are great for a salad or to have as a side for most dinnertime recipes. The next time you’re invited to a barbecue, try bringing a side of cooked collard greens to keep things healthy. 5. Below is a list of 28 of the best green vegetables (in no particular order) that you should be eating more of (my favorite being #24). 1. Kale. Bok choy is one of my favourite leafy green vegetables to eat, simply because I am a huge fan of oriental cuisine. It is also known as pakchoi or Chinese cabbage and is a food popular in Southeast Asia.
We respect your privacy. All email addresses you provide will be used just for sending this story. Leafy greens are among the healthiest foods you could eat. Given the concerns about contamination, you may be tempted to cut greens out of your diet.
But that would be a shame. Nutritionists agree that the health benefits are substantial. In a Centers for Disease Control and Prevention study that calculated nutrient density for almost 50 fruits and vegetables, 17 of the top 20 were leafy greens. Eah shows how to fix error 101 a diet that contains plenty of leafy greens is linked to a reduced risk of heart disease, certain cancers, macular degeneration, and type 2 diabetes.
They may ate help to keep memory sharp as a person ages. There are several ways to serve up safer greensand cooking will kill harmful bacteria. Eat a variety of types: Most greens have a healthy nutritional profile, but each kind also has its individual superpowers. Sign In. Become a Member. Remember Me. Forgot username or password? Not a member? Need further assistance? Please call Member Services at The Health Benefits of Leafy Greens.
Each type has unique nutrients, flavors, and textures. By Jessica Branch. January 27, Sharing is Nice Yes, send me a copy of this email. Send We respect your privacy. Oops, we messed up. Try again later. When you shop through retailer links wwhat our site, we may earn affiliate commissions.
Learn more. More on Leafy Greens. Leafy Greens Safety Guide. How to Shop the Lettuce Labels. The Safest Ways to Eat Salad. How to Report Food Poisoning. Arugula is rich vegetablles vitamin K, which helps to prevent osteoporosis and inflammatory disease. Like other cruciferous veggies i. This cooking green is rich in calcium, fiber, folate, and the antioxidant carotenoids beta carotene and lutein.
Though it ranks toward the bottom of the greens list nutritionally, it still provides some potassium, vitamin C, and folate. Turn to kale for vitamins C and K, lutein and zeaxanthin which may help to protect against age-related macular degeneration and possibly cataractsand cancer-fighting glucosinolates. Use baby and mature kale in how to print screen on nokia lumia 620 the latter can also be cooked in soup or pasta.
Both are rich in vitamins A and K; green leaf is higher in vitamin C. Red leaf lettuce gets its color from the flavonoid antioxidant anthocyanin, which may help to lower levels of LDL bad cholesterol. Beta carotene, which your body converts to vitamin A, and folate are its standout nutrients. This green supplies a hefty dose of vitamin K, potassium, and folate. If you eat it cooked, it will also supply iron and calcium. Veggetables oxalic acid it contains reduces absorption of these minerals from raw spinach, but cooking breaks down oxalic acid.
A cooked cup of this strongly flavored green gives you all the vitamin K that you need per day, plus vitamins A and C and antioxidant carotenoids and flavonoids. More From Consumer Reports. Show comments commenting powered by Facebook. Make a Donation Newsletters Give a Gift.
the healthiest green vegetable is Spinach
Small leafy greens, like cilantro, parsley, mint, spearmint, sage, thyme, and fenugreek: These greens are potent in nutrients similar to the large leafy greens noted above. Eat Your Greens for Your Health. Green leafy vegetables are an important part of our daily diet, and with so many varieties available, it’s easy to add them to your plate. Dec 17, · Leafy green vegetables have something of a bad name right now, thanks to the recent recall of romaine lettuce harvested from parts of northern and central California. The lettuce was contaminated with E. coli. Until the scare blows over, it’s best not to eat romaine lettuce. But other types of leafy greens remain as healthful as ever. The Best Vegetables to Eat When You're Trying to Lose Weight. Like other leafy greens, Follow these simple steps to keep extra florets bright green and ready-to-eat for many meals to come.
Anyone who has even a little bit of knowledge on nutrition knows that vegetables , and in particular green ones are crucial to a healthy lifestyle. They are the some of best foods you can eat, if you are looking to improve your overall health. These nutrients are necessary for maintaining many different processes in your body, including reducing levels of bad cholesterol, improving your vision, helping to manage your weight and boosting your immunity.
Additionally, they are an excellent source of fiber and water, which keep your digestive system in check. Below is a list of 28 of the best green vegetables in no particular order that you should be eating more of my favorite being Kale has often been considered by many people to be the most healthy food on the planet, and rightly so.
However, kale can be used in many different ways in the kitchen; one such way is to use it in smoothies, which I have been doing a lot recently. If you are stuck for kale recipe ideas, check out this book.
Kale is a powerhouse of nutrition. Eat one cups worth and you will get 3g of protein yes you read that right! All of this for just 33 calories.
Popeye loves his spinach and you should to — it will make your body much stronger. This study even showed that consuming a shake containing spinach in the morning could have a significant effect on hunger and help to promote weight loss. I love to eat my spinach steamed as a side dish, but you can also use if as part of a salad or in soups.
For inspiration, check out this book on 40 delicious and nutritious spinach recipes. Swiss chard or simply chard is a big part of Mediterranean cuisine.
The stems of the leaf come in an array of different colours including pink, yellow, white and green, making it a wonderful addition to the kitchen. Similar to kale and spinach, it is a leafy green vegetable that is rich in nutrients, the main ones being vitamin K, vitamin A, vitamin C, magnesium , copper and manganese. Swiss chard also contains kampferol, a substance that helps protect your heart, and syringic acid, which helps with blood sugar control. Artichokes go well in salads, baked dishes or as sides.
Artichokes contain a vast number of nutrients that benefit your health. The most notable ones are quercetin, which helps fights off cancer, silymarin, which could assist in liver tissue regeneration and rutin, which promotes cardiovascular health. When you were a child, you would either love or really hate broccoli.
Luckily for me, I quite enjoyed the taste of broccoli, even when it was only served steamed, on its own. Rapini, also known as broccoli rabe, plays a big part in Italian, French and Portuguese cuisine. Similar to broccoli, it is full of beneficial nutrients including vitamins A and B6. Consuming rapini has been linked with a reduced risk of colon cancer, the protection and repair of DNA and the prevention of stroke.
You can steam, stir fry or roast it, which makes it a very versatile ingredient in many different dishes. One of the major benefits of eating asparagus is its unique anti inflammatory properties. The main substances that assist with this functionality are asparanin A, sarsasapogenin, protodioscin, and diosgenin, also known as saponins. It is also rich in anti oxidants such as vitamin C, beta-carotene and vitamin E, all of which help to fight off free radicals that cause damage to cells in your body.
But these large green leafy vegetables bring with them many different health benefits. They are not as popular as spinach and broccoli, so not much scientific research has been done on them individually.
However they have been assessed as a member of a larger group, the cruciferous vegetables, and one of their main benefits that stands out is their ability to fight off cancer. Celery is one of the least calorie dense foods on the planet; in fact it comes in number 5 in terms of lowest calories in our healthy food finder.
Celery helps to reduce inflammation, aids digestion, reduces bad cholesterol and is an awesome snack for people who are trying to lose weight dip it in some hummus! Use celery as an ingredient for smoothies, vegetable juices or to add some crunch in a rustic salad. You may have heard of and even used leeks to make leek and potato soup; I think this is the dish that they are most famous for.
Leeks are certainly not a big part of my diet but I do tend to eat them every once in a while, especially when they are in season. Like many of the foods on this list, they are rich in vitamin K, which is responsible for the clotting of blood and strengthening of bones. It is also known as turnip cabbage or the German turnip, and is a member of the brassica family other members include kale, broccoli and cauliflower. The brassica family has been shown to be effective in fighting off many different types of cancers.
It is native to India, however is common worldwide and eaten by many. The great thing about it is that it can grow just about anywhere. Purslane has been shown to have neuroprotective brain and hepatoprotective liver effects. Additionally, studies have shown that it even has anti-tumour effects.
Another member of the Brassica family, mustard greens have been shown to help prevent cancer. They are rich in vitamin K, and one cup also contains a large amount of vitamin A, which is good news for your eyes.
Additionally, they contain lots of antioxidants, help to detoxify the liver and also lower cholesterol. One cup of cooked mustard greens contains only 21 calories, which makes it an excellent weight loss food. You can stir fry or steam it and add it to pasta dishes. Scallions are also known as spring onions and are used in many different dishes worldwide. Compared to regular onions, they contain more fiber, vitamin C and potassium.
Some health benefits associated with scallions are their ability to reduce cholesterol, lower blood pressure and help protect from lung and oral cancers. Watercress contains just 11 calories per g, making it the least calorie dense food on the planet that I have come across so far. However, it is very nutrient dense and contains the largest natural amounts of PEITC or phenylethyl isothiocyanate. A study has shown that this compound helps to fight off cancer. Watercress is often used to combat coughs, flu and bronchitis.
It is also very versatile in terms of how it can be eaten. Zucchini, also known as courgette, looks like a cucumber but is in fact a summer squash. It is a common pizza topping and is popular with vegans. Zucchini is a great source of potassium and B vitamins and is low in calories. Summer squash in general are rich in antioxidants, have anti-inflammatory and blood sugar benefits and support prostate health. It is delicious when roasted, fried or even pickled and is a fantastic addition to dishes like stir fries and curries.
Studies carried out on diabetic rats showed that okra helped lower blood sugar and fat levels, both of which are important for the management of the disease. Another study has also shown that okra helps your digestive health. Lettuce is one of the most common ingredients used in burgers, sandwiches and salads. No wonder this leafy vegetable is so popular worldwide.
Lettuce comes in many different forms including Romaine and iceberg. It is mainly made up of water but does contain significant amounts of potassium, vitamin A and Omega-3 fatty acids.
Use it as the base ingredient for many different salads or as part of a green smoothie. Green beans are high in carotenoids , namely beta-carotene and lycopene.
Both of these substances have antioxidant properties which means they are great at fighting off disease. Research has also shown that green beans provide benefits to your cardiovascular health. What is less well known about dandelions however, is that they are edible. Additionally, they host a myriad of health benefits, particularly in the green parts of the plant — the dandelion greens. Dandelions have been shown to be able to alleviate andropause symptoms, fight leukemia cells and promote liver health.
Delicious when eaten raw or slow cooked, in salads or in pasta dishes, fennel is a plant with a strange and unique taste and a number of health benefits. There is some evidence that fennel may help with the treatment of glaucoma , a condition that causes gradual loss of sight. One study also showed that fennel oil had remarkable effects on the treatment of colic in babies. Additionally, it may have some benefits when it comes to lowering blood pressure. Endive is a leaf vegetable belonging to the chicory genus, which places it alongside foods such as radicchio, sugarloaf and the Belgian endive.
It looks a bit like Romaine lettuce but tastes somewhat different. Endive is a good source of kaempferol , which provides protection from blood vessel damage and protects from cancer.
Cabbage has been associated with a number of health benefits as well, from helping reduce inflammation to protection against colon cancer. They are a great way of incorporating those super healthy Brassicas which we mentioned earlier on, into your diet. Brussels sprouts are a rich source of dietary fiber , with one cup containing 3.
Fiber helps keep you feeling full, is great for your digestive system and also helps lower levels of cholesterol. Arugula is rich in calcium , magnesium and vitamin A. It also contains a compound called erucin, and a study showed that it is effective at fighting against tumours. Bok choy is one of my favourite leafy green vegetables to eat, simply because I am a huge fan of oriental cuisine. It is also known as pakchoi or Chinese cabbage and is a food popular in Southeast Asia.
It is an excellent source of calcium, iron and alpha-linoleic acid. Bok choy is a member of the Brassica family and is great at fighting off cancer. Bell peppers are special because they come in different vibrant colours, making them a delight to choose at the farmers market. I usually add them to omelettes and quiches.
A recent study showed that mice who ate a high-fat diet which was supplemented with green pepper juice experienced less weight gain than those that did not receive the supplement. Even though the test was carried out on mice, similar effects could possibly be experienced in humans. Many people eat the root of this plant also known as beetroot and throw away the greens.