Some of the healthiest Leafy Greens you should be eating includes broccoli, arugula, kale, spinach, collard greens, mustard greens, swiss chard, romaine lettuce, boston lettuce, iceberg lettuce, and green onions.
You may have skipped consuming leafy greens constantly but did you know the nutrients found are effective for your overall well-being? The leafy green vegetables are a powerhouse of many healthy minerals and vitamins that your needs on a daily basis. If not consumed in required quantity, your body can encounter various health ailments and even daunting conditions like iron deficiency.
Moreover, most of these vegetables contain detoxifying properties that help get rid of toxic substances. Due to these miraculous health benefits of leafy greens, nutritionists encourage you to incorporate into your daily diet.
11 Healthiest Leafy Greens You Should Be Eating
Microgreens are underdeveloped green leaves of vegetables like Broccoli, Arugula, and Kale. You may not have considered consuming it but they are loaded with numerous beneficial components. The micro-greens are harvested within two weeks of planting. A recent study revealed that the underdeveloped greens such as cilantro and cabbage contain 6% more nutrients – Vitamin C and Vitamin E as compared to matured leafy greens. At the initial level, vegetables require plenty of minerals, antioxidants, and vitamins to grow that micro-greens contain naturally. Consuming them at that level will allow you to obtain these necessary nutrients.
Spinach is a powerhouse of folate that can treat various deficiencies in your body alone. Consuming spinach regularly is essential for accurate cell division. Moreover, nutritionists suggest incorporating foods loaded with folate into your diet as they can help impede risks of breast cancer growth in senior women.
Also, spinach contains a high content of potassium that facilitates proper muscle functioning and keeps your blood pressure levels balanced. You can consume this mighty vegetable if you are iron deficient as the properties found in spinach allow development of red blood cells in your body. However, in case of severe iron deficiency, it is advised to consult with your primary care physician in this regard.
Nutritionists considered kale as an all-rounder due to the tremendous health benefits it possesses. Kale contains high levels of lutein, a powerful antioxidant that can do wonders for your weak eyesight. Apart from this, you can obtain an adequate quantity of vitamin C and beta-carotene that are necessary to prevent your body from various health problems. Being a member of Brassica family, kale is packed with sulforaphane – a phytonutrient that has been proven an effective component when it comes to impeding the growth of cancerous cells. All these benefits associated with kale are convincing enough to buy a bunch of it on your next grocery trip.
4. Collard Greens
Collard greens are a powerhouse of various healthy nutrients such as beta-carotene, dietary fiber, Vitamin K and C. The leathery leaves contains mild flavor but the vegetable takes a little extra time to cook due to its sturdy texture. Being loaded with dietary fibers, collard greens have potential to ward off factors that contribute to stomach problems. Nutritionists suggest consuming it regularly can alleviate the risks of heart diseases due to the nutrients found in collard greens.
5. Mustard Greens
Many nutrients favored mustard greens and emphasized on regular consumption of them due to the high content of beta-carotene that your body converts into vitamin A. You need adequate levels of vitamin A in your body to prevent your eyes falling prey to daunting eye diseases such as cataracts and macular degeneration. Moreover, vitamin A is essential to strengthen your bones. Mustard greens can become a safe source to obtain glucosinolates that function as a natural detoxifier and prevent your liver cells from the adverse effects of free-radicals.
If your stomach cannot digest milk, arugula can become a good source to obtain calcium. The leafy vegetable contains more bone-building properties as compared to other green vegetables. You can find adequate levels of nitrates in it that facilitate proper blood flow to your muscles.
7. Swiss Chard
You can find two varieties of Swiss chard: one a rainbow chard that has multi-colored veins and stems, another one with white stems and vein. Although the vegetable tastes bitter but once cooked, Swiss chard becomes a delicious option to obtain vitamin K. Nutritionists encourage consuming foods loaded with vitamin K regularly as it prevents blood clotting in your arteries and facilitates your heart health. It helps strengthen your bones. A recent study has proved benefits of Swiss chard regarding type II diabetes by regulating insulin levels in the bloodstream.
8. Romaine Lettuce
When it comes to balancing out risks of high blood pressure, romaine can become a safe source. It is a powerhouse of the nutrients such as beta-carotene, potassium, folate, vitamin C and antioxidants that are essential in this regard. Nutritionists recommend consuming fresh romaine to reap health benefits and nutrients alike. The darker colored leaves are bitter to swallow but once sauté in spices; romaine can bring plenty of nutrients to the table. You can also incorporate it into soups and salads to alleviate your increased blood pressure levels effectively.
9. Boston Lettuce
Boston lettuce has gotten a mild and tender taste that can work well if you swab carbohydrate filled tortillas with large and nourishing leaves. Nutritionists favored the vegetable concerning the high content of manganese and vitamin K. Both nutrients are necessary for your overall well-being. Moreover, the Boston leaves aren’t only delicious, but they contain minimum calories that make it an ideal vegetable for obese and fitness junkies.
10. Iceberg Lettuce
It wouldn’t be wrong to call iceberg lettuce a wondrous leafy green vegetable due to the nutrients found in it. Apart from vitamins, minerals, antioxidants, and dietary fiber, iceberg lettuce is a powerhouse of water. The dietary fiber and high water content are what makes it essential for people who want to shed extra pounds within weeks. Moreover, the fiber found in it cannot only keep you full for hours but curb your increases appetite as well. Iceberg lettuce can work well when consumed in tacos, sandwiches, and in salads.
11. Scallions or Green Onions
Rich in flavor, these scallions aren’t only delicious but contain plenty of nutrients such as iron, potassium, vitamin B, and K, etc. The component like iron can facilitate the growth of red blood cells in your body. You should incorporate them into your daily diet to reap numerous health benefits that they offer.
A bowl full of leafy greens contains tremendous health benefits. Consuming the greens can improve various health ailments increasing your energy levels. Therefore, incorporate them into your diet to ward off daunting diseases and to embrace a healthy body.