Leafy greens, a.k.a. the edible leaves of a plant. Sounds pretty basic, but they’re typically incredibly nutrient-dense (lots of nutrients and lower in calories) and very good for our bodies. Plus, there are hundreds of different options. So, which ones should you be adding to your next salad or smoothie? Read on for the benefits of leafy greens, six of our favorites, เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย and some suggestions on how to eat them.
Health Benefits of Leafy Greens
A diet rich in leafy greens has a variety of health benefits. They are a powerhouse of nutrients. Each type of leaf has its own nutrient profile and is filled with a variety of micronutrients that help the body function properly. Most of them, however, are jam-packed with four main nutrients:
- Vitamin A: Helps protect eyesight
- Vitamin K: Plays a role in maintaining healthy bones and supporting the body’s ability to clot (heal wounds)
- Vitamins C: Helps support the body’s immune system
- Fiber: Supports a healthy digestive tract
Top 6 Leafy Greens
Let’s take a look at six of our favorite edible leaves. It’s time to go beyond that basic head of iceberg lettuce.
1. Kale
Kale is a dark-colored leaf that, if eaten raw, has a bit of a bitter taste. It continues to rise in popularity as more people recognize its health benefits. Kale is incredibly dense in nutrients and low in calories. Along with vitamins A, C, K, it also is a good source of lutein, magnesium, calcium, and many more.
Why we love it: Kale really is a superfood! It has a lot of vital nutrients that our body needs to function properly. And, it can be eaten in a variety of different ways (raw, seasoned and baked, juiced, cooked, and blended).
2. Collard Greens
Collard greens have leaves that are a bit thicker and typically have a slightly bitter and earthy taste. Much like other earthy greens, it is a good source of vitamins A, C, and K. It is also a good source of magnesium.
Why we love it: It is of one of the leading sources of Vitamin K out of all the leafy greens which is important for bone health (1) and blood clotting.
3. Spinach
Spinach tends to have a more neutral but sweeter taste than some of the other edible leaves, making it one of the more popular options for eating. In addition to vitamins A, C, and K, spinach is also a solid source of iron, magnesium, calcium, protein, and folate.
Why we love it: Not only is it packed with nutrients and one of the best tasting greens, but spinach is also one of the leafy greens that supplies a bit of protein in each serving. Additionally, it is loaded with folate which is known to be an important nutrient during pregnancy (2).
4. Cabbage
This vegetable, shaped like a giant Brussel sprout (another great leaf vegetable!), can come in a variety of colors—green, white, red, and purple. The leaves tend to be firm with a pretty bitter taste. Cabbage is high in vitamin C and K but is also a good source of many other micronutrients. And cabbage, much like spinach, supplies a decent amount of protein per serving.
Why we love it: Cabbage can be fermented, which turns it into sauerkraut. Sauerkraut has its own set of health benefits and may play a significant role in improving digestion (3).
5. Swiss Chard
Swiss chard tends to be right up in the running with kale regarding how impressive its nutrient density is. It has a mild taste that can be a little bit earthy and, similar to cabbage, can come in a variety of colors. It is an incredible source of vitamins A, C, and K, but also provides the body with vitamin E, calcium, copper, iron, manganese, potassium, and manganese.
Why we love it: Swiss chard’s nutrient density is close to kale’s, making it another superfood. It also has a unique antioxidant that may help decrease blood sugar (4). However, swiss chard isn’t typically as bitter as kale which makes it an easier one to eat.
6.Arugula
Arugula is a smaller, slightly tangy, peppery-tasting leaf. Much like the others, it is a good source of vitamins A and K, but it also contains vitamin B9 and nitrates.
Why we love it: Because arugula is typically smaller than many of the other edible leaves, it’s bite-sized leaves make it an easy addition to any salad, sandwich, soup, smoothie, or scramble. Also, its nitrate-rich leaves may play a role in reducing blood pressure (5).