By Leafy Green Vegetables e.g. spinach, swiss chard, kale, arugula, and bok choy are rich in vitamins A, C, K, & B9 (folate), Iron, Magnesium, Potassium, Calcium, and antioxidants. Adding them is like adding a superfood to a healthy diet.
What are Leafy Greens?
Leafy greens, e.g., spinach, bok choy, kale, and more, are also known as leafy green vegetables, green vegetables, or salad greens. They are nutrient-dense and contain many vitamins, minerals, and antioxidants essential for a healthy body. They are also naturally low in calories and fiber to support better digestion and weight management. You can use leafy green vegetables in salads, smoothies, soups, stir-fry, or sauté for a delicious, healthy meal or snack.
Most Popular Leafy Green Vegetables
1. Kale
Kale is the most popular, nutrient-dense, and can be consumed in various delicious ways.
Kale Nutrition Content (Per 100g)
- Calories 28
- Total Fat 0.4g
- Sodium 23mg
- Total Carbohydrates 5.6g
- Protein 1.9g
- Vitamin D 0mcg
- Calcium 72mg
- Iron 0.9mg
- Potassium 228mg
Kale comes in various varieties such as Curly, Lacinato, Russian, and Siberian Kale. Each of these kale varieties has almost the same nutritional profile.
The research suggests that steaming kale is the best idea to preserve its nutrients for having a healthy meal. Other delicious options include stir-fry, sautee, or eating kale leaves.
Additionally, Kale leaf chips can be a flavorful & healthy snacking idea for weight loss enthusiasts.
2. Collard greens
Collard greens are a big and flat leafy vegetable that belongs to the cabbage family and is bitter to eat.
Collard Greens Nutrition Content (Per 100g)
- Calories 33
- Total Fat 0.7g
- Sodium 15mg
- Total Carbohydrates 5.7g
- Protein 2.7g
- Vitamin D 0mcg
- Calcium 141mg
- Iron 1.1mg
- Potassium 117mg
These green leafy vegetables are not suitable for eating raw in salad due to their bitter taste. You can cook them with meat like pork for a flavor-rich dinner. However, if you are struggling with excessive weight, skip meat and sautee collard leaves in olive oil and season with low spices.
3. Spinach
Spinachs are the most popular and easily available leafy green vegetables due to their high nutritional profile.
Spinach Nutrition Content (Per 100g)
- Calories 23
- Total Fat 0.3g
- Sodium 70mg
- Total Carbohydrates 3.8g
- Dietary Fiber 2.4g
- Sugars 0.4g
- Protein 3g
- Vitamin D 0mcg
- Calcium 136mg
- Iron 3.6mg
- Potassium 466mg
You can easily incorporate spinach into your healthy diet in several ways. You can consume them raw in salads or blend them into smoothies. Other options are sautee, stir-frying, or including spinach in soups.
4. Cabbage
Cabbage is a cluster of thick leaves packed together tightly to make a glob shape. These leafy vegetables come in green, purple, and white colors and contain a good amount of water in them.
Cabbage Nutrition Content (Per 100g)
- Calories 23
- Total Fat 0.1g
- Sodium 8mg
- Total Carbohydrates 5.5g
- Protein 1.3g
- Vitamin D 0mcg
- Calcium 48mg
- Iron 0.2mg
- Potassium 196mg
The cabbage contains glucosinolates compound which contains anti-cancer properties. Also, this leafy green vegetable can reduce inflammation in the body and improve digestion and the immune system.
Cabbage is also used in salads to add a crunchy flavor. It’s also a fantastic option for vegetable soups, stir-fry, and fried rice.
5. Romaine lettuce
Romaine lettuce is one of the famous leafy green vegetables to use in salads, especially in Caesar Salads. It has a crisp and crunchy texture and is sweet in flavor.
Romaine Lettuce Nutrition Content (Per 100g)
- Calories 17
- Total Fat 0.3g
- Sodium 8mg
- Total Carbohydrates 3.3g
- Protein 1.2g
- Vitamin D 0mcg
- Calcium 33mg
- Iron 1mg
- Potassium 247mg
One research in 2021, found that romaine lettuce can aid in lowering blood sugar and insulin levels to lower the diabetic risks.
These leafy greens are commonly used in salad or as filling in sandwiches.
6. Bok choy
Bok choy also known as “Chinese Cabbage” is a great source of vitamins A & C, along with B9 (folate).
Bok choy Nutrition Content (Per 100g)
- Calories 12
- Total Fat 0.2g
- Sodium 34mg
- Total Carbohydrates 1.8g
- Protein 1.6g
- Vitamin D 0mcg
- Calcium 93mg
- Iron 1mg
- Potassium 371mg
The tendered texture and mild taste of these green leafy vegetables make them perfect for both consumption in raw or cooked form. Bok choy can be sauteed, grilled, steamed, or stir-fried for a flavour-rich healthy meal.
7. Watercress
These leafy green vegetables grow in water and belong to the mustard family. Also, watercress leaves have a similar shape to mustard and arugula.
Watercress Nutrition Content (Per 100g)
- Calories 11
- Total Fat 0.1g
- Sodium 41mg
- Total Carbohydrates 1.3g
- Protein 2.3g
- Vitamin D 0mcg
- Calcium 120mg
- Iron 0.2mg
- Potassium 330mg
Watercress is bitter, peppery, and crisp flavor, and can be a good addition to sandwiches and salads.
8. Mustard greens
Mustard greens are among the other green leafy vegetables is least bitter but mild spicy flavor. It also comes with an amazing nutrition profile making it an excellent choice for maintaining a healthy body.
Mustard Greens Nutrition Content (Per 100g)
- Calories 27
- Total Fat 0.4g
- Sodium 20mg
- Total Carbohydrates 4.7g
- Protein 2.9g
- Vitamin D 0mcg
- Calcium 115mg
- Iron 1.6mg
- Potassium 384mg
Mustard greens can be sauteed, stir-fried, or added to soups. You can serve mustard greens as a side dish with lean meats.
9. Arugula
Arugula is a peppery-flavored leafy green vegetable that is also named a “rocket” due to its shape. The research found arugula helpful in reducing blood pressure by improving the blood flow in the body.
Arugula Nutrition Content (Per 100g)
- Calories 25
- Total Fat 0.7g
- Sodium 27mg
- Total Carbohydrates 3.7g
- Protein 2.6g
- Vitamin D 0mcg
- Calcium 160mg
- Iron 1.5mg
- Potassium 369mg
Arugula has small leaves and are great leafy greens to add to salads or can be used for garnishing purposes.
10. Swiss Chard
With large leaves and colorful stems like a rainbow, swiss chard belongs to the same family as beetroots and spinach. Their leaves and stems are packed with many important vitamins and minerals.
Swiss ChardNutrition Content (Per 100g)
- Calories 20
- Total Fat 0.1g
- Sodium 179mg
- Total Carbohydrates 4.1g
- Protein 1.9g
- Vitamin D 0mcg
- Calcium 58mg
- Iron 2.3mg
- Potassium 549mg
These can be sauteed like spinach or added to soups, stews, and tortilla wraps.
The Health Benefits of Leafy Vegetables
Leafy Green Vegetables like kale, spinach, Arugula, Bok choy, Romaine lettuce, Watercress, Cabbage, Bett greens, Collard greens, and Mustard greens are nutrient-dense and highly packed with essential minerals. By incorporating green veggies into your diet, you may notice the following health benefits:
- Leafy vegetables are rich in many minerals e.g. calcium, iron, magnesium, and potassium. Which are needed for strong bones, healthy muscles, and a better oxygen supply in the body.
- These green vegetables are packed with vitamins A, C, K, & B9. These Vitamins play an important role in improving vision, immune system, and bone health and support new cell growth in the body.
- These also come with powerful antioxidants to fight and protect cells from damage and reduce the risk of any chronic disease.
- A good amount of fiber in different types of greens promotes better digestion, improves gut health, and maintains blood sugar levels, Additionally, it can prevent form inflammation and bloating to help in improving overall well-being.
