Leafy greens are a variety of vegetables that are green in color and rich in nutrients. Leafy greens are more abundant in vitamins A, E, K, and folate than any other vegetable, as well as minerals like calcium, potassium, fiber, phytonutrients, and more for every calorie.

In general, vegetables are an important part of a balanced diet, as they support the immune system and reduce the risk of chronic conditions such as type 2 diabetes, cardiovascular disease, and some types of cancer. 

According to the US Dietary Guidelines, adults should eat 2-3 servings of vegetables each day. Leafy greens are a great source of vegetables for adults. With so many leafy greens to choose from, adding them to your diet is easy and fun.

Below, you’ll find a list of different leafy green types, their nutritional content, and how to include them in your daily diet.

The Best Leafy Green Vegetables

Swiss Chard

Swiss chard has a high content of vitamin K, a nutrient that plays an important role in the formation of blood clots and bone health. A cup of uncooked Swiss chard contains 299 mcg of vitamin K, equivalent to 249% of the daily value.

Swiss chard is also packed with vitamin A and vitamin C, which together make up 12% of the recommended daily intake. Vitamins A and C are essential for boosting your immune system.

The best time to eat Swiss chard is from spring to fall. You can eat it raw in salads, sandwiches, and soups. It can also be cooked in a variety of ways: Boiled, Sautéed, Braised, or added to soups and casseroles or stir-fried.

Turnip Greens

Turnip greens are one of the most popular vegetables in Soul food, Mussatto said, adding that they provide calcium, which is essential for bone and teeth health. Turnip greens are rich in Vitamin K and folate. Folate is a B vitamin that plays an important role in DNA synthesis and prevents neural tube defects.

A cup of raw turnips contains 138 micrograms of vitamins and 107 micrograms of folate. 

The best time to plant turnips is from October to early spring. Turnip greens can be cooked in various ways, Mussatto said, and he added that one of his favorite ways to eat them is by slow-cooking them in a broth with a little extra-virgin olive oil and honey or apple cider vinegar.

Kale

A cup of raw kale contains 80 micrograms (mcg) of vitamin K and 19 mcg of vitamin C. Kale also provides 8% of your daily requirement for manganese. Manganese is a mineral that plays a role in the production of energy, the health of bones, and reproduction.

Like turnip, kale is best from October to early spring. Although kale is one of the most popular leafy greens for salads, some people find it a bit bitter. To counterbalance the acidity, add some apples or dried fruit to your kale salad, Mussatto said.

Collard Greens

Collard greens, also known as collard greens, are a Southern staple loaded with nutrients and loved for their flavor. Cooked collard greens are often cooked to reduce their acidity and texture. A cup of boiled collard greens contains 324mg of calcium, 34mg of vitamin C, and 135mg of folate. The best time to plant collard greens is from October to early spring.

Collard greens, like dark leafy greens like kale or Swiss chard, contain lutein, a dietary carotenoid, that supports eye health and has been shown to reduce the risk of eye diseases such as macular degeneration.

One cup of cooked collard greens contains 4,400 micrograms (mcg) of lutein and one cup of cooked zaxanthin.

Although there is no specific recommended daily intake for both Lutein and Zeaxanthin in humans, research suggests that a daily dose of 10mg of Lutein is recommended and a daily dose of 2mg of Zeaxanthin.

Mustard Greens

Mustard greens, like mustard, have a peppery taste, making them a great accompaniment to hearty dishes such as cheese, curries, and meats. Just like kale, collards, and turnips, mustard greens can be enjoyed from late fall to early spring.

Like many leafy vegetables, mustard greens are packed with vitamin A and vitamin C. They also contain trace amounts of magnesium and potassium. Known as the mineral that relaxes the nervous system, magnesium plays a role in blood sugar levels, blood pressure, muscle function, and nerve function. Potassium plays a vital role in the health of the kidneys, heart, muscles, and nerves.

Spinach

Spinach, also known as kale, is a widely consumed leafy green vegetable that can be consumed raw in many different forms, including smoothies, salads, wraps, and sandwiches. Spinach is also considered a leafy green and can be added to cooked dishes such as pasta, soup, and eggs.

Spinach, which is usually available all year round, contains iron, which is essential for the production of hemoglobin, a protein that carries oxygen to the body. A cup of spinach with 0.8 mg of iron is equivalent to 0.9 mg of iron, and a cup of spinach cooked with 0.6 mg of iron provides 0.7 mg of iron.

Bok Choy

Another name for bok choy is Chinese cabbage. Late summer through early fall is the season for Bok choy, McKercher said. Bok choy can be added to soups and stir-fries as a side dish. A cup of cooked bok choy contains 631 mg of potassium.

Radish Greens

What is radish green? Radish green is the name given to the edible leaves of the root vegetable radish. They are at their best in March through June. Lombera said, “The leaves are fresh and soft, and can be cooked like spinach. Mix radish greens, basil, olive oil, and parmesan cheese with pine nuts to create a flavorful pesto.

Cabbage

Cabbage is one of the most popular vegetables of all time and is one of the best sources of vitamin C. One cup of shredded cabbage contains 26 mg of vitamin C. While vitamin C is most well-known for its immunosuppressive properties, it also provides collagen, a protein essential for wound healing.

Cabbage can be served raw in salads or slaw, or cooked in soups or stir-fries. Fermented, it can also be used as a fermented sausage or kimchi, which adds a tangy, probiotic flavor to your food.

Watercress

Watercress, another member of the cruciferous vegetable family, is available all year round and has a spicy taste. They have a short shelf life, so they need to be eaten right away. Simply dip the watercress in a dipping sauce or add it to a salad.

A cup of watercress contains 85 mcg of Vitamin K, 15 mcg of Vitamin C, and 1,960 mcg of Lutein and Zeaxanthin.

Romaine Lettuce

Romaine lettuce, also known as romaine or romaine leafy green, is a leafy green with a crunchy texture that can be used in a variety of ways, including salads, lettuce wraps, sandwiches, and even taco fillings.

One cup of chopped romaine lettuce contains 47.9 mcg of vitamin K and 205 mcg of vitamin A, also known as riboflavin. In addition to its blood clotting function, vitamin K is important for bone health. Vitamin A is important for your immune system, eyes, and your reproductive system.

Conclusion

These leafy greens can be added to cold foods like wraps and sandwiches, as well as to hot foods like soup and pasta. Take advantage of the bright colors and rich flavors of these nutrients and feel the benefits of adding leafy greens to your diet. You know more about the Best Vegan Calcium Sources For Health in our article.