Green leafy vegetables: Nutrition and health benefits

Can you name a green vegetable? Of course, you can since they are popular and omnipresent. Green leafy vegetables are nutritious meals that may help round out a diet that is balanced. They often have high nutritional and fibre content and low calorie and fat content.

Green leafy vegetables’ nutritional compositions are often linked to a wide range of health advantages. According to the United States Department of Agriculture’s (USDA) 2020–2025 Dietary Guidelines, individuals should try to fill half of their plates with fruits and vegetables and should diversify the types of vegetables they eat.

Green leafy vegetables often referred to as dark green leafy vegetables, leafy greens, or greens, are edible plant leaves. While certain leafy greens may be eaten fresh, some may require cooking. As implied by their name, these veggies are most easily identified by their green hue and edible leaves.

See also: What are root vegetables and how to grow them?

 

Green leafy vegetables: Definition

Green leafy vegetables, also referred to as leafy greens, greens, or dark green leafy vegetables, are edible plant leaves. Some leafy greens can be consumed raw while others need to be cooked.

 

Top 14 leafy veggies

01. Kale

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See Also: Know more about the bitter gourd plant

Kale is considered to have one of the greatest nutritional densities of any vegetable in the world because of the number of vitamins, minerals, and antioxidants it contains.

One cup (67 grams) of raw kale, for instance, has 134%, 206%, and 684% of the recommended daily intakes (DV) of vitamins A, C, and K, respectively.

Additionally, it contains antioxidants that reduce the risk of diseases brought on by oxidative stress, including lutein and beta-carotene.

 

02. Microgreens

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Microgreens, which are young greens, are produced from the seeds of several vegetables and plants. They typically measure 1-3 inches (2.5–7.5 cm).

Although they serve a variety of additional functions, since the 1980s, they have been frequently used as a garnish or decoration.

They may be little, but they are bursting with flavour, colour, and nutrients. According to one study, microgreens actually have up to 40 times more nutrients than their mature counterparts. Among them are vitamins C, E, and K.

Microgreens are widely available because they may be grown year-round in the comfort of your own home.

 

03. Collard greens

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Loose-leaf greens like kale and spring greens are linked to collard greens. They have thick leaves with a little harsh flavour.

They have a texture that is akin to kale and cabbage. In actuality, the term “colewort” is the source of their name.

The vitamins A, B9 (folate), and C are all abundant in collard greens, along with calcium. Furthermore, when it comes to leafy greens, they’re one of the top providers of vitamin K. The amount of vitamin K in one cup (190 grams) of cooked collard greens is 1,045% of the DV.

The function of vitamin K in blood clotting is well-known. Additionally, its ability to improve bone health is the subject of more research.

 

04. Spinach

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Popular among leafy green vegetables, spinach is simple to use in a wide range of meals, including soups, sauces, smoothies, and salads.

One cup (30 grammes) of raw spinach has an outstanding nutritional profile, containing 181% of the daily value (DV) for vitamin K, 56% of the DV for vitamin A, and 13% of the DV for manganese.

It also contains a lot of folate, which is essential for producing red blood cells and preventing neural tube abnormalities in pregnant women.

A poor intake of folate during the first trimester of pregnancy was revealed to be one of the most avoidable risk factors for the neural tube defect spina bifida.

see: All about Malabar Spinach

05. Cabbage

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Green, white, and purple clusters of thick leaves are used to make cabbage.

It belongs to the same family as kale, broccoli, and Brussels sprouts and is of the genus Brassica.

Vegetables from this plant family have a bitter flavour because of glucosinolates.

Foods that contain these plant components may have cancer-protective qualities, particularly against lung and oesophagal cancer, according to animal studies.

Another advantage of cabbage is that it can be fermented to make sauerkraut, which has several health advantages, including enhancing digestion and boosting the immune system. It could even promote weight reduction.

 

06. Beet greens

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Since the middle ages, beets have been hailed as being nutritious.

Even though beets are regularly used in recipes and have excellent nutritional value, the leaves are occasionally forgotten.

They are edible and a healthy source of fibre, vitamins A and K, potassium, calcium, and riboflavin, so it’s sad. In only one cup, cooked beet greens provide 220% of the daily value (DV) for vitamin A, 37% of the DV for potassium, and 17% of the DV for fibre (144 grammes).

Additionally, they contain lutein and beta-carotene, two antioxidants that may reduce the risk of developing eye diseases, macular degeneration and cataracts.

Beet greens can be cooked and added to salads and soups, or they can be served as a side dish.

 

07. Watercress

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A member of the Brassicaceae family and an aquatic plant, watercress is related to arugula and mustard greens.

It has been used for a very long time in herbal medicine and is believed to have medicinal properties. However, no human study has yet supported these benefits.

In test-tube studies, it has been demonstrated that watercress extract is effective at concentrating on cancer stem cells and impeding the growth and invasion of cancer cells.

Because of its bitter and somewhat peppery flavour, watercress improves foods with neutral flavours.

 

08. Romaine lettuce

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A typical leafy vegetable with strong, dark leaves and a firm central rib is romaine lettuce.

It is a popular lettuce with a crisp texture that is great in Caesar salads.

One cup (47 grams) of it provides 82% and 60% of the daily values (DV) for vitamins A and K, respectively.

Furthermore, studies on rats revealed that lettuce increased their blood lipid levels, potentially lowering their chance of developing heart disease. Additional research is required to look at these advantages in humans.

 

09. Swiss chard

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Dark-green leaves and robust stalks that are red, white, yellow, or green are characteristics of Swiss chard. It is commonly used in Mediterranean cuisine and belongs to the same family as spinach and beets.

It has an earthy flavour and is a high source of potassium, manganese, vitamins A, C, and K, as well as other minerals.

Syringic acid is a unique flavonoid that is exclusively present in Swiss chard and may help lower blood sugar levels.

Syringic acid was given orally for 30 days to diabetic rats in two minor experiments to lower blood sugar levels.

It’s crucial to remember that these studies used animals, and there is a dearth of human studies to back up the idea that syringic acid may help with blood sugar regulation.

 

10. Arugula

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Arugula is a leafy green that is a member of the Brassicaceae family and is also referred to as rocket, colewort, roquette and rucola.

It has a pleasant peppery flavour and tiny leaves that are easy to add to salads or use as a garnish. It can also be used for aesthetic and medicinal purposes.

Like other leafy greens, it is packed with minerals, including pro-vitamin A carotenoids and vitamins B9 and K.

It’s also among the finest providers of dietary nitrates, a substance that your body converts to nitric oxide.

 

11. Endive

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Endive, pronounced “N-dive,” is a member of the Cichorium genus. Given its difficult development, it is perhaps less well-known than other leafy greens.

It tastes a little bitter and nutty and has a curled, crunchy texture. You may eat it either cooked or raw.

One-half cup, or 25 grams, of raw endive leaves, has 11% of the daily value (DV) for vitamin A, 9% of the DV for folate, and 72% of the DV for vitamin K.

Additionally, it contains kaempferol, an antioxidant that has been demonstrated in tests using test tubes to prevent the development of cancer cells and decrease inflammation.

 

12. Bok choy

 

A kind of Chinese cabbage is bok choy.

It has thick, deep-green leaves that are great for stir-fries and soups.

Bok choy contains selenium, which is crucial for immune function, cancer prevention, and brain health.

Additionally, selenium is important for the healthy functioning of the thyroid gland. Your neck has a gland that secretes hormones vital to metabolism.

Low levels of selenium were linked in observational research to thyroid disorders, including hypothyroidism, autoimmune thyroiditis, and enlarged thyroid.

 

13. Turnip greens

The leaves of turnip plant are excellent root vegetables, similar to beetroot. They are rich in nutrients such as calcium, folate, manganese and vitamins A, C and K. The leaves can be cooked and often have a strong and spicy flavour. Turnip greens are good for health as they contain antioxidants and help in lowering the risk of conditions such as heart diseases, cancer and inflammation.

 

14. Broccoli

Broccoli belongs to cabbage family. It comprises a large flower head and stem, appearing like a cauliflower. It is loaded with nutrients and is richest in the plant compound sulforaphane that helps reduces symptoms of autism. It is a good source of vitamins C and K, calcium, phosphorus, folate and fibre.

 

Green leafy vegetables: Overall health benefits

• Lowers risk of heart disease, and cancer
• Decreases inflammation
• Boosts immunity
• Helps to fight belly bloat
• Makes skin glow
• Relieves stress
• Supports optimal brain function
• Supports bone health

 

FAQs

When should leafy greens be consumed?

When feasible, choose locally grown vegetables and aim to consume leafy greens within three days of harvesting for the most health advantages.

How should leafy greens be consumed?

Leafy greens taste well in salads, smoothies, and green juice, among other dishes. Fill your plate with as many delicious leafy greens as you can because they contain a tonne of nutrients in a 25-calorie serving.

Do green leafy vegetables help you lose weight?

Green leafy veggies are a good source of fibre and other nutrients. In addition to being incredibly nourishing, leafy greens like kale, spinach, and lettuce are excellent for burning abdominal fat.