Leafy green vegetables have been an important part of the daily diet since ancient times. Packed with a variety of vitamins and minerals, they are an essential addition to any healthy eating plan. The fat and sugar content of green leafy vegetables is minimal, which also makes them suitable for a weight loss diet. Leafy greens like kale, spinach, and arugula are low in calories but rich in fiber, vitamins, and much more phytonutrients, the health benefits of green leafy vegetables are amazing in more ways than you can imagine. Whether it’s in the form of whole foods, smoothies, or organic vegetable powders, leafy greens have the power to make you look and feel younger and may even support healthy aging!
Here are 5 of the healthiest leafy-green vegetables to include in your diet:
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Kale
Kale is one of the most nutrient-dense foods in the world. Kale is a popular vegetable and a member of the cabbage family. It is a cruciferous vegetable like cabbage, broccoli, and cauliflower. It can be green or purple and have a straight or curly shape. Kale also contains antioxidants like lutein and beta-carotene, which help reduce the risk of oxidative stress-related diseases. Kale contains incredibly low-calorie, very little fat, but a large portion of the fat it contains is an omega-3 fatty acid called alpha-linolenic acid. Eating more kale is a great way to dramatically increase the overall nutrient content of your diet.
Collard Greens
The collard green belongs to the same family as broccoli, kale, Brussels sprouts, and bok choy. They are extremely nutritious and provide large amounts of vitamins A, K, B6, and C, calcium, iron, and magnesium. It has thick leaves and a bitter taste. They are one of the best sources of vitamin K, which can reduce blood clots and promote bone health. Another benefit of the fibrous nature of sprouts is related to digestion, as sprouts are high in fiber and water. Collards are also high in vitamin C, which is vital for collagen production, which in turn is important for your hair, skin, and nails. And if that weren’t enough it also contains iron, which is important for preventing anemia and hair loss.
Broccoli
Broccoli is incredibly rich in minerals and vitamins, with special points for its fiber and iron content. The nutrient composition of broccoli is not only rich in content but also very complete and contains mainly minerals, protein, carbohydrates, fat, vitamin A, vitamin B1, vitamin B2, vitamin C, and carotene. In addition, broccoli contains calcium, iron, zinc, phosphorus, potassium, manganese, and other minerals, and its mineral content is much higher than other vegetables. Broccoli is a low-calorie vegetable, 100grams of broccoli contains only 30 calories.
Cabbage
Cabbage, which is often placed in the same category as lettuce because of its similar appearance, is actually a member of the cruciferous vegetable family. Cruciferous vegetables like cabbage, kale, and broccoli are known to be packed with beneficial nutrients. To improve your diet, cruciferous vegetables are a good place to start. Another benefit of cabbage is that it can be fermented into sauerkraut, which has numerous health benefits such as improving digestion, supporting the immune system, and helping with weight loss. Cabbage can be eaten raw, steamed, boiled, fried, sautéed, or stuffed. The sulfurous odor often associated with cabbage only develops when cabbage is overcooked.
Swiss Chard
Swiss chard has dark green leaves with thick red, white, yellow, or green stems. Often used in Mediterranean cuisine, it belongs to the same family as turnips and spinach. Chard is a very nutritious vegetable.
Swiss chard contains an antioxidant known as alpha-lipoic acid. This has been shown to lower glucose levels, increase insulin sensitivity and prevent changes caused by oxidative stress in patients with diabetes. Swiss chard can be eaten raw in salads, in sandwiches or wraps, steamed, boiled, sautéed, or added to soups and stews.