Healthy leafy green vegetables are packed with wonderful nutrients that are essential for physical as well as mental health. Enriched with vitamins, fibre, and important minerals, they are low in calories.
Consuming a diet rich in these vegetables imparts multiple health benefits and saves us from serious maladies such as heart diseases, blood pressure, obesity, and mental issues. They are packed with powerful nutrients that are critical for good health and can be easily incorporated in diverse ways into your diet.
Here is a list of 10 healthy leafy green vegetables that you must consume to stay on top of your health.
This leafy green vegetable is packed with nutrients, vitamin A and K along with manganese. It can be incorporated into the everyday diet in the form of soup, salad, or a smoothie. Lutein and Zeaxanthin present in spinach helps to improve eye health and kaempferol protects from chronic diseases such as cancer and heart conditions. Also, folate present in it plays a vital role in producing red blood cells in the body and prevents neural tube defects in pregnancy.
- Turnip Greens
The green leaves of the turnip plant are loaded with powerful nutrients such as calcium, manganese, folate, vitamins A, C, and K. Research indicates that this cruciferous vegetable decreases the incidence of health problems, such as cancer, heart disease, and inflammation. Turnip greens are superb stress busters as they are rich in several antioxidants. Boost your intake of healthy leafy green vegetables to maintain healthy blood pressure and nerve functioning.
Reap the impressive health benefits of thick leafy greens of cabbage. The clusters of leaves come in green, white, and even purple colours. Cabbage is rich in potassium, manganese, magnesium, and has cancer-protective properties. This fibre-rich vegetable improves digestion, helps to lower blood pressure, supports the immune system, and aids weight loss.
Kale is considered one of the best nutrient-rich foods loaded with superb quantities of vitamin C and K, minerals, and antioxidants. It has the potential to prevent damage caused by free radicals, helps in blood clotting, and improves the process of digestion of fats. Sulforaphane, present in kale helps the body fight against cancer cells.
Loaded with nutrients, this dense and dark leafy vegetable is an excellent source of vitamins A and K. It is one of those healthy leafy green vegetables that have the potential to reduce the risk of heart disease. Lettuce salads are extremely popular. An important part of a high-fibre diet, lettuce also helps to reduce constipation.
- Mustard Greens
This healthy green vegetable has a distinct flavor and a slightly hot, peppery taste. One of the best healthy leafy green vegetables, it is vitamin K1 and vitamin C and has anti-inflammatory properties. You can steam or sauté mustard greens to make it more appetizing.
- Bok Choy
Commonly referred to as “Chinese cabbage”, bok choy contains no calories. It is rich in vitamin C, K, and A and contains more than 90% water that has a wonderful hydrating effect on the body. This leafy vegetable is also beneficial for maintaining metabolic health.
- Beet Greens
Reap the multiple health benefits of leafy beet greens as they are packed with disease-fighting nutrients, vitamins, and antioxidants. You can improve your cognitive health and maintain bone strength by including beet greens in your daily diet.
- Chinese Broccoli
This is a nutrient-dense green vegetable that tastes similar to broccoli. Its thin long stalks and dark green leaves are an excellent source of many nutrients, particularly vitamins A, C, K1, manganese, and folate. They also help to keep your energy levels high.
- Collard Greens
This dark green leafy vegetable is used in stews, salads, soups, and several side dishes. These nutritious leaves are very high in vitamin K1 and are also a rich source of vitamin C.
Healthy leafy green vegetables are high in antioxidant content, calcium, vitamins, minerals, and other nutrients. A diet inclusive of nutrient-dense leafy green vegetables defends the body against cellular damage and other health hazards. Consuming a daily salad of steamed greens or smoothies is one of the best ways to maintain physical and mental health.