LIST OF THE BEST DARK GREEN LEAFY VEGETABLES

LIST OF THE BEST DARK GREEN LEAFY VEGETABLES

List Of The Best Dark Green Leafy Vegetables - Darkish inexperienced leafy vegetables are dietary powerhouses full of nutritional vitamins, minerals and phytonutrients. They are rich in chlorophyll, which alkalinizes the blood, and fiber, which retains the colon healthy. The USDA recommends consuming one-half cup of green leafy vegetables every day to prevent nutrient deficiencies and severe illnesses. There are numerous kinds of edible inexperienced leaves, and they are most nutritious when eaten raw or calmly steamed.

Darkish inexperienced lettuces embody romaine, green leaf, arugula and butterhead. These nutrient-dense leaves are crisp and slightly bitter, and many of the people use them to make uncooked salads. Dark lettuces are wealthy in nutritional vitamins A, C and Okay; consuming them frequently will enhance your eyesight, bone health and skin elasticity while helping your blood to clot normally. Mix these leaves with tomatoes, onions, carrots and cucumbers to create a colorful, healthy salad.

Kale, mustard greens, collard greens, cabbage and broccoli are cruciferous leafy greens. Cruciferous greens are high in nutrients and contain glucosinolates, which inhibit the growth of sure cancers. Magnesium and tryptophan are additionally considerable in these greens; these minerals improve heart health and mind function. Cook these greens individually, or mix them to create a flavorful blend. Add them to soups or casseroles or sauté them with your favourite herbs and seasonings.

Swiss chard and spinach are vibrant leaves with daring colors. They belong to a household of leaves known as Amaranthaceae and are related in taste and dietary value. Spinach and chard can be found all 12 months long, and both are rich in iron, which carries oxygen to the blood. Embrace these leaves in your raw salads, or chop, steam and season them flippantly to create a scrumptious aspect dish.

Dandelion, crimson clover, plantain, watercress and chickweed are edible inexperienced leaves. They're bought in some supermarkets, however you would possibly be prone to discover them growing freely around your neighborhood or in your yard. Most people destroy them with weed killers and herbicides, but these leafy greens are quite flavorful and nutritious. Dandelion greens promote a healthy liver, and plantain and watercress keep pores and skin cells healthy. Red clover regulates hormones and chickweed has anti-inflammatory properties. Add these greens to uncooked salads, stir-fries or soups.

Everyone is conscious of that you might need to eat your vegetables, particularly the darkish inexperienced leafy ones. Inexperienced leafy vegetables are very nutrient-dense and extremely healthy. They're a significant source of antioxidants which are very useful to offering weight reduction help.  The U.S. Division of Agriculture recommends that adults eat a minimal of three cups of darkish green greens every week.

Individuals have typically recognized how nutritious leafy greens are, however still select to exclude them from their diet. Nevertheless, if everyone truly understood the highly effective capabilities of vegetables, no one would go without them.

Greens are the Number One food you can eat often to assist improve your well being and increase weight loss.  It's because leafy vegetables are filled with fiber along with vitamins, minerals, and plant-primarily based substances that assist defend you from coronary heart disease, diabetes, and even cancer.  Most of the greens listed below even assist stall the growing old process.

Even so, People usually are not eating as many vegetables each day as dietary consultants recommend.  Here are a few of the TOP Inexperienced Leafy Vegetables you want to try onerous to get into as many of your meals as you presumably can stand.  When you put just a bit thought into it, you may sneek this stuff in tons of dishes with out ever being ready to taste or discover them.

High Leafy Greens

 Kale:

Often recognized as one of many healthiest vegetables on the planet.  This vitamin powerhouse gives every little thing you need in a leafy green, and takes a primary-place ranking. It is an excellent supply of nutritional vitamins A, C, and Ok, has a superb amount of calcium for a vegetable, and likewise supplies folate and potassium.  Kale's ruffle-edged leaves could range in colour from cream to purple to black relying on the variety.

Dietary Information:  (One cup) 70 energy, 0g fat, 4g protein, 10g carbs, 5 g fiber,

Advantages:  Kale’s health benefits are primarily linked to the excessive concentration and glorious source of antioxidant vitamins A, C, and Okay and sulphur-containing phytonutrients.  Carotenoids and flavonoids are the particular types of antioxidants related to many of the anti-most cancers well being benefits.

 Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.  Past antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and scale back the risk of coronary heart disease, particularly when kale is cooked as a substitute of raw.

Collard Greens:

Are related in vitamin to kale & cabbage and have become indispensable of healthcare industry. But they have a heartier and chewier texture and a stronger cabbage-like taste.  They are an below-appreciated vegetable and most people do not know about them.  They're also common with the raw meals movement as a consequence of the huge leaves are used as a wrapper as an alternative of tortillas or bread.

Dietary Information:  (One Cup) 25 calories, 0g fat, 2g protein, 5g carbs, 3g fiber

Benefits:  Collard inexperienced leaves are laden with fiber which minimizes the severity of LDL "Dangerous" cholesterol in blood. Collard Greens can be eaten frequently to build up excellent resistance energy in the physique to manage the onset of colon most cancers, acute bowel dysfunction issues and hemorrhoid disorder. Colon most cancers is damaging and it disrupts the digestive track and other organs within the abdominal section.  It helps individuals steer clear of free radicals and totally different type of infections.

Collard leaves perform as an anti-oxidant to purify the body, and this detoxification is finished effectively if an individual eats collard greens on common basis.  These greens include vitamin Okay and different minerals, making certain better bone growth, formation of wholesome cells and to some extent it reduces the severity of Alzheimer which damages the neural system. It additionally minimizes the destructive impression on human brain.  At the identical time, it increases the bodily stamina and energy greatly.

Turnip Greens:

For those who buy turnips with the tops on, you get two greens in one.  Turnip leaves are one other Southern favourite are thought-about a delicacy.  More tender than different greens and needing much less cooking, this sharp-flavored leaf is low in energy yet loaded with vitamins A,C, and K in addition to calcium.  Turnip greens leafy, green tops, have grown in reputation across the remainder of the United States due to their assertive flavor and hearty nutritional profile. Once you're shopping for turnip greens, choose ones with constant color, crisp leaves and slender stems.

Dietary Info:  (One Cup) 20 energy, .1g fat 1.2g of protein, 4.4g of carbohydrates and 3.5g fiber

Advantages:  Probably the most notable vitamins current in a serving of turnip greens is vitamin A, which acts as an antioxidant in your physique and promotes wholesome eyesight,and preventing sure age-related eye disorders. Consuming vitamin A-rich foods help your physique goal and eliminate toxins and free radicals that may contribute to cancer.  One other necessary nutrient present is iron because it is chargeable for the formation and development of healthy crimson blood cells, which make certain that enough oxygen is circulated all through your body. An iron deficiency can also result in anemia, (low red blood cell depend) and may trigger fatigue, pale skin and breathlessness.

Turnip greens present calcium which is nice in your bones and teeth, and a food plan high in calcium may forestall softening of the bones, bone fractures and osteoporosis.  A 1-cup serving of turnip greens provides 32 mg of magnesium that helps your body take in and use calcium. The same serving of turnip greens additionally accommodates 5 g of fiber and 1.6 g of protein.  Turnip greens also supply potassium, vitamin C and vitamin K.  An grownup needs a thousand mg of calcium every day, and a 1-cup serving of cooked turnip greens will add 197 mg.

Swiss Chard:

With purple stems, stalks, and veins on its leaves, has a beet-like style and smooth texture that is good for sauteeing.  Both Swiss chard and spinach include oxalates, which are barely decreased by cooking and can bind to calcium, a concern for people susceptible to kidney stones. Chard is a good supply of vitamins A and C.

Dietary Info:  (One Cup) 7 energy, 0.7 protein, 0.07 fats, 0.6 fiber and 1.four g carbs.

Advantages:  One cup of cooked leaves of Swiss Chard has sufficient calcium to help healthy bones and stop osteoporosis. When added with vitamin K1, it plays an awesome role in preventing extreme action by the cells that break down bone. Swiss chard is filled with antioxidants along with vitamin Ok; vitamin C and vitamin A.   It is loaded with antioxidants and helps to forestall and deal with coronary artery disease and varied other diseases.  It helps to forestall irritation, incorporates the daily beneficial content of potassium, which helps to take care of the extent of blood sugar, together with containing high amount of fiber content that helps to reduce blood cholesterol.

Swiss chard maintains correct coronary heart health with it's stores of vitamin Okay and helps to maintain clotting of normal blood. Presence of magnesium content helps to deal with numerous cardiovascular ailments, and as a helps to take care of hypertension.  Swiss chard is sweet for skin maintenance and skin health, by boosting skin glow. Presence of vitamin A together with vitamin C performs an ideal role in the manufacturing of collagen, offering skin well being and prevention of acne.

Vitamin A and vitamin C are important to stimulate and improve the immune system.  The vitamin A in Swiss chard also helps to guard your eyes against macular degeneration and is beneficial for individuals struggling for anaemia, because of it is iron content. The leafy vegetable also houses B complicated nutritional vitamins, which helps to remedy tiredness and depression, whereas it prevents Alzheimer’s, various forms of most cancers, controls diabetes.

Spinach: 

Is probably certainly one of the most nutritious meals accessible, as it's low in energy and high in nutritional vitamins, spinach is amongst the most nutrient-dense meals in existence.  It's filled with vitamins A and C, as properly as folate.  And since heat reduces the inexperienced's oxalate content, freeing up its dietary calcium, meaning cooked spinach gives you more nutrition than raw, but is excellent eaten raw in salads. Baggage of frozen chopped spinach are more handy to make use of than block sorts, and this delicate-flavored vegetable may be added to soups, pasta dishes, and casseroles.

Nutritional Information: (One Cup) 7 calories, 0.12g Fat, 0.86g Protein, 1.09g Carbs., 4.three Fiber

Benefits:  Containing greater than a dozen individual flavonoid compounds, which work together as most cancers-combating antioxidants. These components neutralize free radicals in the body.  It is an excellent promoter of cardiovascular well being as a end result of the antioxidant properties (water-soluble in the type of vitamin C and fats-soluble beta-carotene) work collectively to stop the harmful oxidation of cholesterol. Oxidized cholesterol is a hazard to the guts and arteries.  Magnesium in spinach works toward healthy blood stress levels as well.

Spinach additionally contains a carotenoid that makes prostate cancers destroy themselves.   This same carotenoid, after being modified by the intestines, prevents prostrate most cancers from reproducing itself.  Spinach also comprises kaempferol, a robust antioxidant that prevents the formation of cancerous cells.  Girls who have a excessive intake of this flavonoid present a lowered danger of ovarian cancer. 


Spinach protects your brain perform from premature growing old and slows previous age related results in your steel capabilities.  That is accomplished by preventing the harmful results of oxidation on your brain.  Those that eat a vegetables in amount, particularly these of the leafy inexperienced variety, experience a decrease in mind operate loss.

Mustard Greens: 

Similar nutrition profile to turnip greens and collards, mustard greens have scalloped edges and come in pink and green varieties. They've a peppery style and give off a mustardy odor throughout cooking. Their spiciness will be toned down by including an acid, reminiscent of vinegar or lemon juice, towards the top of cooking.

Nutritional Data: (One Cup) 15 Energy, 0.1 g Fat , 1.5g Protein, 2.7 g Carbs., 1.8g Fiber

Advantages:  Mustard greens are very helpful in decreasing the chance of sure varieties of cancers comparable to bladder, breast, colon, lung, prostate, and ovarian cancer.  The excessive amount of fiber, folate and antioxidants help to take away free radicals from the body.  Mustard greens and cruciferous vegetables enhance the detoxification actions, flush out the toxins from the physique and scale back the possibilities of developing cancers.  They promote coronary heart well being by lowering cholesterol.  Folate in mustard greens additionally plays an essential half in preserving the heart healthy. They even comprise a small amount of glucoraphanin which provides necessary anti-inflammatory benefits and reduce the undesirable inflammation.

Mustard greens are very good for the smokers.  They assist to prevent the lung inflammation and cut back the probabilities of emphysema. Carcinogen in cigarette smoke is chargeable for Vitamin A deficiency.  Mustard greens are great source of Vitamin A and that’s why they're so essential for the people who smoke regularly.  Excessive in Vitamin C and magnesium, these are good to cure bronchial asthma as they help lungs to remain relaxed and keep away from any constriction.  Magnesium also helps to control and management blood strain levels. They are also good in the prevention of certain menopausal symptoms.

 Broccoli:

Is a veritable goldmine of nutrition. It is wealthy in vitamin C and is also a very good source of vitamin A, potassium, and folate. It's stalks and florets add each crunch and colour to stir-fries.

Nutritional Info:  (One Cup) 30 Calories, 0g Fat, 2g Protein, 6g Carbs., 2g Fiber

Benefits:  Broccoli incorporates a excessive quantity of potassium, which helps keep a healthy nervous system and optimal brain operate, as well as promotes regular muscle growth.  Along with a excessive quantity of potassium, Broccoli also accommodates magnesium and calcium that help regulate blood pressure.  One cup of broccoli comprises the RDA of vitamin C, an antioxidant needed for combating against free radicals.  Broccoli accommodates high ranges of both calcium and vitamin Okay, each of which are necessary for bone health and prevention of osteoporosis.

Broccoli is useful in repairing pores and skin harm and helps the skin to detoxify and repair itself.  It is vitamin C is an efficient antihistamine for relieving the discomfort of the frequent cold.  Additionally, one cup of broccoli bolsters the immune system with a large dose of beta-carotene. Hint minerals, akin to zinc and selenium, additional act to strengthen immune protection actions.

The B6 and folate in broccoli reduces the danger of atherosclerosis, heart attack, and stroke.  Broccoli contains a robust antioxidant compound and anti-carcinogen that won't solely hinder the growth of breast, cervical and prostate cancer, however it boosts liver function. It accommodates lutein which might decelerate, or prevent the thickening of arteries in the human physique, serving to battle towards coronary heart illness and stoke.  Lutein also helps prevent age-associated macular degeneration and cataracts.

Additionally, broccoli is an effective source of vitamin A that's needed to type retinal, the light-absorbing molecule that is important for both low-gentle and color vision.  As a Food regimen Support Broccoli is excessive in fiber, which promotes digestion, prevents constipation, maintains low blood sugar, and curbs overeating.

Rapini (Broccoli Rabe): 

Although rapini appears to be like quite a bit like broccoli it’s really a member of the turnip family.  Until lately, rapini was an unusual sight in most US produce sections, but is now changing into more and more popular. Rapini is a big a half of many Chinese and Italian dishes and thus could be a simple addition to many stir fry and pasta dishes. Try stir frying rapini with garlic and red peppers and eating it on its own, or add it to an omelet.  You too can including it as an ingredient to pasta or lasagna.

Diet Info:  (One Cup) 9 Energy, 0g  fat, 1g protein, 1g carbs, 1g fiber

Advantages:  This could be a cancer-preventing powerhouse stuffed with phytochemicals. Like all Brassicas, it is a rich supply of glucosinolates, which your physique converts to most cancers-fighting sulforophanes and indoles. Studies present that these compounds are notably effective against stomach, lung, and colon cancers, and promising analysis hints at protective results against breast and prostate cancers as well.

A three half of-ounce serving of broccoli rabe gives more than half your daily requirement of antioxidant-rich vitamins A and C, both of which battle off dangerous free radicals that may trigger injury to your body's cells.  Additionally it is an excellent supply of folate (a B vitamin that protects towards birth defects and heart illness), not to mention potassium, fiber, and calcium.  Rapini’s bone-strengthening properties are the finish result of its vitamin K content. One half cup serving contains 169 micrograms of vitamin K1, a each day dose enough to maintain your bones from thinning.

Rapini comprises sturdy anti-inflammatory nutrients, equivalent to folate and vitamin C. Both vitamins scale back homocysteine, a type of amino acid that can harm the arteries inflicting coronary coronary heart disease.

Rapini incorporates sulfur which is a specific compound that assists with detoxifying of the liver. Dr. Usha reported the effectiveness of MSM to scale back inflammation in arthritis patients.  Rapini accommodates two grams of fiber for every cup, that lowers blood cholesterol and glucose levels. Combining rapini with a excessive carbohydrate meal (such as a pasta dish) and will cut back the insulin response, which in flip will prevent each hyper and hypoglycemia.

It maintains a healthy hormonal steadiness for both men and women and can cut back yeast infections within the physique, because it kills Candida albicans, the yeast pressure that often overgrows once we take anti-biotics.

ed and Inexperienced Leaf and Romaine Lettuce:
A familiar sight in salad bowls, these lettuces are excessive in vitamin A and supply some folate. Leaf lettuces have a softer texture than romaine, a crunchy variety used in Caesar salads. Followers of Iceberg lettuce could go for romaine, a crispy inexperienced that is better for you.  The darker the lettuce leaf, the extra vitamin it has, making crimson leaf barely healthier than green.

Nutrition Info: (One Cup) four calories, 0.06 g fat, 0.37 g protein, 0.63 g of carbohydrates and 0.3 g fiber.

Advantages: While looking at these numbers, you would possibly think that purple leaf lettuce is crammed with empty energy, however despite the low calorie count, this lettuce is actually packed with vitamins, minerals and amino acids.

Purple Leaf Romain accommodates minerals important in your body to make bones, produce hormones and regulate your heartbeat. Deficiencies in minerals can cause health issues like osteoporosis from lack of calcium. That one-cup serving of crimson leaf lettuce incorporates 9 milligrams of calcium, it additionally incorporates iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese and selenium.

Nutritional vitamins are important on your health, and every vitamin is important for a particular function. As an illustration, vitamin D is essential for bone progress and the regulation of calcium. A one-cup serving of red leaf lettuce accommodates vitamin C, thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6, folate, choline, beta-carotene, vitamin A, lutein and vitamin K.

Amino acids are important building blocks of life and play a task in digestion, development and repair of body tissues. Amino acids are broken down into three classes referred to as essential, nonessential and conditional. Important amino acids should be consumed. Nonessential amino acids are made by your body, however may additionally be acquired through your diet. Conditional amino acids have to be acquired through your eating regimen, however are solely essential in occasions of stress or illness.  A one-cup serving of crimson leaf lettuce accommodates small quantities of all but 2 amino acids.

Cabbage:  

Although paler in shade than other leafy greens, this cruciferous vegetable is a superb supply of cancer-combating compounds and vitamin C. It's thought-about the workhorse of the kitchen.  Obtainable in purple and inexperienced varieties, cabbage will be cooked, added uncooked to salads, tacos or stir fries, shredded right into a slaw, or made into sauerkraut.

 Diet Information:  (One Cup) 22 calories, 0g fat, 1g protein, 5g carbs, 2g fiber.

Benefits: Cabbage ranks right up there with broccoli, cauliflower, and brussels sprouts with a popularity for preventing cancer. It is also a great supply of vitamin C, fiber, potassium, and different nutrients. Cabbage additionally presents a significant payoff, which is providing the fewest energy and least fats of any vegetable.

From green cabbage you will enjoy a fiber boost and a good amount of vitamin C. Two kinds of cabbage, savoy and bok choy, provide beta-carotene, the antioxidant that battles cancer and heart disease. For those who don't eat dairy merchandise, bok choy is an important source ofcalcium, which helps prevent osteoporosis and support in controlling blood pressure.

The phytochemicals in cabbage, called indoles, are additionally being studied for their skill to convert estradiol, an estrogen-like hormone that will play a role in the development of breast cancer, into a safer type of estrogen powerful incentives so as to add cabbage to your diet.

Cabbage can assist you drop just a few pounds as a consequence of it might be eaten in high volumes without providing higher calories. Foods higher in fiber like cabbage are very cleaning and can fill you up faster, resulting in less general calorie consumption.

 Bok Choy:

Bok Choy, or Chinese cabbage, like Rapini and Spinach is packed with both vitamin A and C.  It can be great and easy addition to any chinese stir fry dish.  If you want to experiment with it, strive sauteing or stir-frying bok choy with chopped garlic and shredded ginger, or sesame oil and soy sauce.

Nutrition Data: (One Cup) 9 calories, lower than 1g fats, 1g protein, 2 g carbs, 1 g fiber

Benefits: Bok Choy is a low-calorie low fat, low carb vegetable, perfect so as to add to many dishes, plus Bok choy is wealthy in antioxidant content, especially beta carotene, which contributes in heading off numerous diseases resembling cancer.  Carotenoids are also thought to learn eye health, and assist cut back the probabilities of macular degeneration.  It also provides numerous vitamin A, vitamin C and vitamin K. In reality, one cup of shredded uncooked bok choy accommodates about half of your daily requirement for each of these nutrients. Plus, you will get wholesome ranges of folate and vitamin B6, as well.  Bok Choy is listed as one of the "a hundred and fifty Healthiest Foods on Earth," and a very good vegetable for controlling your weight and dropping pounds.  It is without doubt one in all the healthiest low-calorie foods you may eat. 

 Watercress:

Watercress is a member of the cabbage household together with other greens corresponding to mustard greens, kale, and turnip greens.  Watercress presents related well being advantages as kale and collards and can be utilized in the identical way.  The marginally peppery, bitter tasting watercress is useful as a outcome of it might be added raw to salads or sandwiches with out a minute of preparation time.  Like the other veggies on this record, one cup of the stuff has greater than your each day worth of vitamin K, and can be linked to most cancers prevention.

Diet Info: (One Cup) four calories, 0g fats,  1g protein, 0g carbs, 0g fiber

Benefits:  Watercress comprises many phytochemicals, which are plant compounds that supply disease prevention. Glucosinolates are finest absorbed from raw greens, and since watercress isn't cooked, it's a superb source.  Watercress has a higher antioxidant concentration than apples or broccoli.  Research have  discovered that child leaf watercress incorporates extra antioxidants than different greens.

Regular consumption of watercress reduces your danger of developing certain sorts of cancer.  Studies have discovered that the antioxidants and carotenoids in watercress can scale back mobile harm related to the event of cancer.  Researchers fed 30 people who smoke and 30 nonsmokers eighty five g of raw watercress each day for eight weeks.  While all contributors experienced advantages, the smokers advantages have been much more significant.

Watercress aids weight reduction by including bulk to meals with out adding plenty of calories, helping you to feel full however not exceed your calorie limits.  Watercress can be used to improve digestion, and The Facilities for Disease Control and Prevention advocate including extra watercress in your weight loss plan to promote weight loss.  It also increases the quantity of urine produced by the physique, performing as a natural diuretic.