For a healthy and balanced diet, you must include green leafy vegetables in it. Green leafy vegetables are filled with variety of minerals, vitamins and fibres. These vegetables are also low in calories. These vegetables offer a range of health benefits, including lowering the risk of obesity, heart disease, high blood pressure, and cognitive decline.  

Kale

Kale is one of the most nutrient rich leafy vegetables in the world as it is rich in minerals, antioxidants and vitamins. The daily value that you can get from Kale with a quantity of 67 grams is approximately 134% for vitamin C. If you consider Vitamin K, then it is approximately 684% and approximately 206% for the vitamin A.  Kale contains antioxidants such as beta carotene and lutein which can help in reducing the risk of oxidative stress. To have the maximum benefit you must consume the kale raw as cooking the kale can reduce the nutrient count significantly.

Microgreens

Microgreens are young green leaves obtained from the seeds of various herbs and vegetables. Their average size is 1–3 inches which is about 2.5–7.5 in centimetres. Since many decades, microgreens has been used as a garnish on food but there are many other areas where you can use them. You can grow microgreens at your home easily all around the year. Even though their size is small, they are packed with nutrients and vitamins.

Collard Greens

Collard greens are related to vegies like spring greens and kale. Collard greens are loose leaf greens. These leaves have a slightly bitter taste and a somewhat thick texture. The texture of collard leaves is very similar to cabbage and kale. The name of collard comes from the word “colewort.” Collard greens are rich in calcium, vitamin A, vitamin C and vitamin B9. You get 1045% approximately Vitamin K from the 190 grams collard greens. This vitamin is essential for blood clotting issue.

Spinach

Spinach is a versatile vegetable which is used to make variety of dishes, sauces, soups, salads and smoothies. Being one the best and popular green leafy vegetable, it helps to achieve 13% of manganese the daily value from 30 grams of quantity. They also provide approximately 56% of your daily Vitamin A needs and around 181% of Vitamin K. Spinach is also rich in folate which helps in red blood cell production and prevents neural tube defects during pregnancy.

Cabbage

You can find cabbage in three colors which are purple, white and green. Cabbage leaves comes in clusters. Cabbage belongs to the Brassica family to which other vegetables like broccoli, kale and Brussel sprouts. All these vegetables contain glucosinolates which gives them slightly bitter flavor.

Beet Greens

Beet greens are popular for being healthy green leafy vegetables since middle age. Beet greens are one of the most nutritious vegetables and due to this it is a common ingredient in many dishes. Beet greens are edible and rich in many things such as fibre, calcium, potassium, riboflavin and vitamin K and vitamin A. One cup of cooked beet green which is 144 grams contains 17% of the DV for fibre, 37% of the DV for potassium and 220% of the DV for vitamin A. you can add beet green leaves in soups, salads and side dish.

Watercress

Watercress is an water based plant that typically thrives in clean, flowing freshwater streams and ponds. Watercress is from Brassicaceae family. It is similar for Arugula or Mustard Greens. Watercress has been used as herbal medicine for centuries and it has many healing properties. As watercress have bitter and spicy flavors, so you can add them in any bland dish to make it more flavorful.

Romaine Lettuce

Romaine lettuce is very common leafy green vegetable which has firm centre rib with dark leaves and sturdy leaves. It has a crunchy taste which is why it is popular in making Caesar salads. One cup of it is almost 47grams which provides you with good amount of vitamin A and vitamin K.

Swiss Chard

Swiss chard contains dark-green leaves with a thick stalk which is found in variety of colors is red, white, yellow or green. It is mostly used in Mediterranean cooking. It belongs to the same family as spinach and beet. Swiss chard tastes earthy, and they are very rich in vitamins and minerals. It is a good source of vitamin A, K and C. make sure to use all the parts of Swiss chard while using them in making food.

Arugula

Arugula is a leafy green vegetable known for its distinct peppery flavors. They are small size leaves and can be easily garnished with salad dishes. It is from the family of Brassicaceae. It has many cosmetically and medical uses too.

Conclusion

Leafy green vegetables are an important part of our balanced diet. They are filled with plenty of minerals, vitamins and antioxidants important for good health. You can always find leafy greens all around the year and include them in your diet.