Leafy Green Vegetables to Eat:
Not all leafy green vegetables are created equal, but that doesn’t mean you have to stop eating them altogether! Leafy greens are the healthiest vegetables you can add to your diet.
So no matter which varieties you choose, you’ll be doing yourself and your body good by adding more of them to your menu planning.
Here are 5 of the healthiest leafy green vegetables to eat. You can also take a look at this article on the most healthy vegetables to learn about even more options!
1) Bok Choy
Bok choy is rich in vitamin C, antioxidants and fiber, all of which help protect your body from illness. Plus, bok choy helps keep your heart healthy and lowers cholesterol, making it a great option for those looking to lose weight.
The powerful nutrients in bok choy also lower inflammation, making it beneficial for cancer prevention. This vegetable is perfect for soups and stir-fry dishes or as a side dish with any meal.
Bok choy can be eaten raw or cooked. If you’re looking for an easy way to add more vegetables into your diet, try eating a few leaves each day with lunch or dinner.
Start off slowly by eating just one leaf at first, then gradually increase until you’re eating two to three leaves per day. It may take some time before you notice health benefits from eating bok choy regularly, but they should eventually come if you stick with it!
There are many other types of greens that are just as nutritious: spinach, kale and mustard greens are just a few examples. These dark green leafy vegetables have many health benefits associated with them that make them worth including in your diet on a regular basis!
Studies suggest that eating spinach may lower your risk of heart disease and cancer because it’s rich in antioxidants and contains high levels of carotenoids (healthy plant-based pigments).
Spinach is also high in fiber, which is beneficial for weight loss and good digestion. However, you should take care not to overcook it: once cooked, spinach loses a lot of its nutritional value.
Eating lightly boiled or raw baby spinach with a squeeze of lemon juice and olive oil can be a great addition to any salad. And when it comes to smoothies, don’t forget about frozen spinach—it blends really well!
If you want an even more intense dose of greens, try adding kale—another highly nutritious leafy green vegetable. Kale is packed with vitamin C and fiber as well as essential minerals like calcium and iron.
A great way to eat kale is by adding small amounts into salads or soups—or simply just snacking on a few leaves here and there! Kale chips are another fun option if you’re looking for something different; just make sure they don’t contain any extra oils or salt!
Radicchio is a type of chicory with white-green leaves and a white-purple center. It’s low in calories and fat, but high in potassium, vitamin C, and fiber.
There are several types of radicchio, which originated in Italy. Radicchio has become increasingly popular in recent years, probably because it tastes delicious when eaten raw and also pairs well with other foods on a meal plate.
If you can find it at your local market, we recommend adding it to salads or using it as a pizza topping; both ways will give you more nutrition than simply sauteing or steaming it.
You’ll also get more nutritional bang for your buck! In fact, you might be surprised by how much food there is on one head of radicchio: according to researchers from Purdue University, there’s about 100 grams of edible material per head—and most people only eat about half of that. Talk about getting more food for less money!
4) Dandelion Greens
Dandelion greens are an excellent source of dietary fiber and vitamin A. They’re also a good source of calcium, iron, magnesium, phosphorus, potassium and zinc.
Vitamin A is important for your vision and helping keep your skin healthy and vibrant. Plus, studies have shown that those who eat diets rich in beta-carotene (found in dandelion greens) might have a lower risk of developing certain types of cancer.
Add dandelion greens to salads or saute them with garlic until they wilt before serving over some brown rice or other whole grains like quinoa or millet.
If you can find them fresh, add dandelion greens to your next smoothie recipe—you won’t even taste them! In fact, if you aren’t a fan of green veggies but love smoothies, give it a try: Your taste buds will never know what hit ‘em!
If you can’t find fresh ones at your local grocery store or farmers market then look for frozen options. You’ll find frozen dandelion greens in most supermarkets—just make sure they’re without additives like salt or sugar.
5) Romaine Lettuce
Romaine lettuce is great for a salad because it’s sturdy and crunchy, yet has a light, fresh flavor. Romaine lettuce is a good source of vitamin A, which plays an important role in vision health.
It’s also a good source of folate—and research suggests that folate may help protect against cognitive decline with age. One cup (44 grams) of romaine lettuce contains 2 milligrams of iron—which can help prevent anemia by producing red blood cells.
This leafy green also offers 10 percent of your daily value (DV) for vitamin K, which helps promote bone health. And one serving provides 6 micrograms of lutein and zeaxanthin, two carotenoids found in dark green vegetables that are associated with eye health.