The 13 Healthiest Leafy Green Vegetables :- Healthy diets include leafy greens. They have vitamins, minerals, and fibre but few calories, but which are healthiest?
The 13 Healthiest Leafy Green Vegetables
A diet rich in leafy greens helps lower obesity, heart disease, high blood pressure, and mental decline.
1. KALE
Due to its vitamins, minerals, and antioxidants, kale is one of the most nutrient-dense plants.
One cup (67 grammes) of raw kale provides 684 percent of the Daily Value (DV) for vitamin K, 206 percent for vitamin A, and 134 percent for vitamin C.
Antioxidants include lutein, carotenoids, and beta-carotene reduce oxidative stress-related illnesses.
Raw kale is ideal because boiling reduces its nutrients
2. Microgreens
Vegetable and herb seeds create microgreens. They’re usually 1–3 inches.
In the 1980s, they were employed as garnishes or decorations, although they have numerous more uses.
They have colour, flavour, and nutrients despite their small size. Microgreens have 40 times more nutrients than mature plants, according to one study. Vitamins C, E, and K are examples.
Growing microgreens at home year-round makes them readily available.
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3. Brocoli
Cabbage family includes broccoli.
It resembles cauliflower with a huge flower head and stem.
One cup (91 grammes) of raw broccoli contains 135% and 116% of the DVs for vitamins C and K. Also rich in fibre, calcium, folate, and phosphorus.
Broccoli has the most sulforaphane of the cabbage family veggies, which may improve gut flora and lower cancer and heart disease risk.
Additionally, sulforaphane may lessen autistic symptoms.
A randomised double-blind study of 26 autistic children found that broccoli sprout sulforaphane supplementation improved behavioural symptoms
4. COLLAR GREENS
Like kale and spring greens, collard greens are loose-leaf. Thicker, bitter leaves.
Their texture resembles kale and cabbage. They are named after “colewort,” “the wild cabbage plant.”
Collard greens provide calcium, vitamins A, B9 (folate), and C. They are one of the top leafy green vitamin K sources. Cooked collard greens contain 1,045 percent of the vitamin K DV per cup (190 grammes).
Vitamin K helps blood coagulate. More study is being done on its bone health benefits.
One research of 72,327 women aged 38–63 indicated that vitamin K intakes below 109 mcg per day increased hip fracture risk, suggesting a relationship between vitamin K and bone health.
5-SPINACH
Spinach goes well in soups, sauces, smoothies, and salads.
One cup (30 grammes) of raw spinach provides 181% of the DV for vitamin K, 56% for vitamin A, and 13% for manganese.
Its folate content helps produce red blood cells and prevent prenatal neural tube abnormalitie..
Low folate consumption in the first trimester was reported to be a major risk factor for spina bifida .
Eat spinach to get more folate during pregnancy, along with a prenatal vitamin.
6. CABBAGE
Clusters of thick green, white, and purple leaves make up cabbage.
It is a Brassica, like Brussels sprouts, kale, and broccoli.
Glucosinolate gives these vegetables a harsh taste.
Such meals may protect against lung and esophageal cancer, according to animal research.
Fermented cabbage, called sauerkraut, improves digestion and boosts the immune system. It may help lose weight.
7. BEET GREENS
Since the Middle Ages, beets have been considered healthy.
Beets are used in meals, but their leaves are typically overlooked despite their high nutritious content.
This is bad because they are edible and high in potassium, calcium, riboflavin, fibre, and vitamins A and K. One cup (144 grammes) of cooked beetroot greens provides 220 percent of the DV for vitamin A, 37 percent for potassium, and 17 percent for fibre .
Beta-carotene and lutein, antioxidants, prevent muscle degeneration and cataracts.
Add beetroot greens to salads, soups or sauté as a side dish.
8. WATERCRESS
Watercress is a Brassicaceae aquatic plant like rocket and mustard greens.
It heals and has been used in medicine for millennia.
Studies show watercress extract targets cancer stem cells and inhibits cancer cell reproduction and invasion.
Watercress complements neutral meals with its bitter, peppery taste.
9. ROMAINE LETTUCE
Common leafy vegetable romaine lettuce has robust, black leaves with a firm centre rib.
Its crunchy texture makes it a popular lettuce in Caesar salads.
One cup (47 grammes) provides 82% and 60% of the DVs for vitamins A and .k.
Research also shows that fluid, vegetable, and fruit intake aids weight loss).
For weight loss, romaine lettuce may be a good addition to a diet with 8 calories and 45 grammes of water per cup.
10. SWISS CHARD
Swiss chard features sturdy red, white, yellow or green stalks and dark green leaves. It is related to beets and spinach and used in Mediterranean cooking.
It tastes earthy and contains potassium, manganese, vitamins A, C, and K,
Syringic acid, a rare flavonoid in Swiss chard, may reduce blood sugar.
Syringic acid oral dosing for 30 days improved blood sugar levels in two small diabetic rats
These were small animal experiments, and human research on syringic acid and blood sugar regulation is sparse.
Swiss chard stems are crunchy and healthy, yet most people throw them aside.
Add all sections of the Swiss chard plant to soups, tacos and casseroles next time.
11. ARUGULA
Rocket, colewort, roquette, rucola, and rucoli are all names for rocket, a Brassicaceae plant.
Its tiny leaves and somewhat spicy taste make it ideal for salads and garnishes. Cosmetic and medical uses
Like other leafy greens, it contains vitamins A, B9, and K.
It’s one of the best sources of dietary nitrates, which your body converts into nitric oxide.
Some research suggest that nitrates may enhance blood flow and lower blood pressure via expanding blood arteries.
12. ENDIVE
The Cichorium family includes Endive (pronounced “N-dive”). It may be harder to grow than other leafy greens, hence it’s less popular.
It tastes nutty and bitter and is curly and snappy. Eat it raw or cooked.
One-half cup (25 grammes) of raw endive leaves provides 72 percent of the DV for vitamin K, 11 percent for vitamin A, and 9 percent for folate.
It contains kaempferol, an antioxidant that reduces inflammation and inhibits cancer cell development in test tubes.
13. BOK CHOY
Bok choy is Chinese cabbage.
Its thick, dark-green leaves enhance soups and stir-fries.
Selenium helps cognitive function, immunity, and cancer prevention, and bok choy is one of the few leafy greens that contains it .
The thyroid gland needs selenium too. This neck gland releases metabolism-regulating hormones.
An observational research linked low selenium levels to hypothyroidism, autoimmune thyroiditis, and enlarged thyroid