Leafy green vegetables are an important part of a healthy diet. They’re packed with vitamins, minerals and fiber but low in calories.
Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline
Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads.Its nutrient profile is impressive with one cup (30 grams) of raw spinach providing 181% of the DV for vitamin K, 56% of the DV for vitamin A and 13% of the DV for manganese .It’s also packed with folate, which plays a key role in red blood cell production and the prevention of neural tube defects in pregnancy (10Trusted Source).One study on the neural tube defect spina bifida found that one of the most preventable risk factors for this condition was a low intake of folate during the first trimester of pregnancy (11Trusted Source).Along with taking a prenatal vitamin, eating spinach is a great way to increase your folate intake during pregnancy.
SUMMARY
Spinach is a popular leafy green vegetable that can be used in a variety of ways. It’s a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy.
Collard greens are loose leaf greens, related to kale and spring greens. They have thick leaves that taste slightly bitter.They’re similar in texture to kale and cabbage. In fact, their name comes from the word “colewort.”Collard greens are a good source of calcium and the vitamins A, B9 (folate) and C. They’re also one of the best sources of vitamin K when it comes to leafy greens. In fact, one cup (190 grams) of cooked collard greens packs 1,045% of the DV for vitamin K (6).Vitamin K is known for its role in blood clotting. In addition, more research is being done regarding its ability to improve bone health (7Trusted Source).One study in 72,327 women aged 38–63 found that those with vitamin K intakes below 109 mcg per day had a significantly increased risk of hip fractures, suggesting a link between this vitamin and bone health (8Trusted Source).
SUMMARY
Collard greens have thick leaves and are bitter in taste. They’re one of the best sources of vitamin K, may reduce blood clots and promote healthy bones.
Cabbage is formed of clusters of thick leaves that come in green, white and purple colors.It belongs to the Brassica family, along with Brussels sprouts, kale and broccoli (12Trusted Source).Vegetables in this plant family contain glucosinolates, which give them a bitter flavor.Animal studies have found that foods that contain these plant compounds may have cancer-protective properties, especially against lung and esophageal cancer (13Trusted Source, 14Trusted Source).Another benefit of cabbage is that it can be fermented and turned into sauerkraut, which provides numerous health benefits, such as improving your digestion and supporting your immune system. It may even aid weight loss (15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source).
SUMMARY
Cabbage has thick leaves and comes in various colors. It has cancer-protective properties and can be turned into sauerkraut, which offers additional health benefits.
Kale is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants.For example, one cup (67 grams) of raw kale packs 684% of the Daily Value (DV) for vitamin K, 206% of the DV for vitamin A and 134% of the DV for vitamin C (2).It also contains antioxidants such as lutein and beta-carotene, which reduce the risk of diseases caused by oxidative stress (3Trusted Source).To benefit most from all that kale has to offer, it’s best consumed raw since cooking can reduce its nutrient profile (4Trusted Source).
SUMMARY
Kale is rich in minerals, antioxidants and vitamins, particularly vitamins A, C and K. To reap the most benefits, it’s best eaten raw, as cooking reduces the nutritional profile of the vegetable.
Since the Middle Ages, beets have been claimed to be beneficial for health.Indeed, they have an impressive nutrient profile, but while beets are commonly used in dishes, the leaves are often ignored.This is unfortunate, considering that they’re edible and rich in potassium, calcium, riboflavin, fiber and vitamins A and K. Just one cup (144 grams) of cooked beet greens contains 220% of the DV for vitamin A, 37% of the DV for potassium and 17% of the DV for fiber (19).They also contain the antioxidants beta-carotene and lutein, which may reduce the risk of eye disorders, such as macular degeneration and cataracts (20Trusted Source, 21Trusted Source).Beet greens can be added to salads, soups or sauteed and eaten as a side dish.
SUMMARYBeet greens are edible green leaves found on the tip of beets. They’re full of nutrients, including antioxidants that may support eye health.
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