Broccoli — along with Brussels sprouts and cauliflower — is actually a cruciferous vegetable rather than a leafy green. In fact, these veggies are among the most nutrient-dense foods available to us, considering they are low in sugar, carbohydrates, sodium and cholesterol.

What are leafy greens rich in? Some of the vitamins, minerals and antioxidants found in most greens include:. They also provide a hefty dose of magnesium, iron, potassium and calcium. Almost all leafy greens are full of cancer-fighting compounds that help protect healthy cells from being damaged.

For example, kale and other veggies in the Brassica family contain glucosinolates, quercetin , kaempferol and beta-carotene, which have all been shown to have anti-cancer effects. According to the U. Folate is also found in dark leafy greens, such as spinach and collards, which is needed to facilitate normal cell division and repair cells that defend against cancer development.

Eating greens, such turnip greens, spinach and Swiss chard, will boost your intake of anti-inflammatory compounds along with potassium , which is necessary for maintaining healthy blood pressure and for muscle and nerve functioning.

Greens are also considered heart-healthy foods. A higher intake of fiber from vegetables is also associated with a lower risk for cardiovascular issues, like high cholesterol and coronary artery disease.

Additionally, high vitamin K intake supports normal blood clotting and assists in arterial health. Greens contain a combination of dietary fiber, electrolytes, such as magnesium and potassium, and glucosinolates that can help support detoxification and liver health by facilitating the production of important enzymes.

These veggies are also beneficial for maintaining metabolic health and keeping your energy up due to being good sources of B vitamins, folate and iron — which are needed for nutrient absorption, healthy blood flow, prevention of anemia and fatigue, and more. Most leafy greens contain high amounts of the antioxidants called lutein and zeaxanthin, as well as beta-carotene and vitamin C, which are known to protect eyes from oxidative damage and vision-related problems, such as macular degeneration.

Greens are low glycemic index foods that can help fill you up without adding many calories to your diet. Enjoying a daily salad, side of steamed greens or green smoothie is one way to help you maintain a healthy body weight.

Broccoli is a popular vegetable that is high in many nutrients, including fiber and vitamin C. Broccoli may lower the risk of cancer and heart disease.

Sturdy, crunchy, and packed with nutrition, romaine lettuce makes a hearty salad green. Learn about the benefits of romaine lettuce. Maintaining optimal levels of nitric oxide in your body is essential for your overall health. This article reviews the top 5 ways to increase your…. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

Let's look at benefits, limitations, and more. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

Health Conditions Discover Plan Connect. Nutrition Evidence Based The 13 Healthiest Leafy Green Vegetables. By Autumn Enloe, MS, RD, LD on February 28, Share on Pinterest. Collard Greens. Beet Greens. Romaine Lettuce. Swiss Chard. Bok Choy. Turnip Greens.

The Bottom Line. How we reviewed this article: History. Feb 28, Written By Autumn Enloe. Share this article. Read this next. The 14 Most Nutrient-Dense Vegetables. By Rachael Ajmera, MS, RD. The 13 Healthiest Root Vegetables. The 10 Healthiest Winter Vegetables. By Jillian Kubala, MS, RD.

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By Gavin Van De Walle, MS, RD. How Nutritionists Can Help You Manage Your Health. Medically reviewed by Kathy W. Warwick, R. Packed with vitamins A, C, and K, as well as essential minerals like iron and calcium, kale is a potent source of nutrients that support energy production, ensuring cells have the fuel they need to function optimally.

Its high antioxidant content helps protect brain cells from oxidative stress, potentially enhancing memory and cognitive function. Additionally, the fiber in kale promotes a healthy metabolism by aiding digestion, regulating blood sugar levels, and supporting weight management.

Morey says that cruciferous vegetables like kale are a source of vitamins A and C and contain phytonutrients. She also notes that kale could help prevent diseases as they are rich in various therapeutic antioxidant enzymes, vitamins, and minerals.

Author: Mariam Qayum. Mariam is an Editorial Assistant at SheFinds Media. She pitches and writes engaging content for SheFinds' readers.

When she isn't writing and pitching new ideas for stories, she can be found traveling, keeping up with the latest pop culture trends, and filming recipes for her cooking channel on social media.

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The high iron content prevents iron deficiency which is a common cause of fatigue. Spinach also contains tons of antioxidants that reduce stress and preserve your energy. Like spinach, kale is packed with vitamins and minerals.

It is high in iron, calcium, magnesium, potassium, vitamin A, vitamin C, vitamin K, and vitamin E. Kale contains more fiber than spinach which also helps to keep your digestion moving smoothly. That may seem unrelated to your energy levels, but a sluggish digestive system can make you feel sluggish, too.

Both the green leaves and the colorful stalks of swiss chard are abundant in energy-boosting nutrients. They contain polyphenols, vitamin C, vitamin E, and carotenoids that protect the body against free radicals.

Collard greens have a similar nutrient profile to other greens. They boast high levels of vitamins A, K, B-6, and C, as well as minerals like calcium, iron, and magnesium. Along with improving sleep and energy, collards are also known for lowering cholesterol and protecting against chronic diseases like diabetes and cancer.

Where collard greens really shine is their affordability. Collard greens are one of the most budget-friendly greens, making getting a healthy dose of natural energy economical for everyone.

Want to get all your greens at once? Absolute Greens from Aceva makes it easy. Just blend this greens powder into your morning water or smoothie to get over 50 superfoods, including these and other powerful green veggies.

The benefits of a daily dose of Absolute Greens go beyond an energy boost. While dark leafy greens get a lot of press for their health benefits, there are plenty of good-for-you foods that also support your natural energy. Green tea is one of the best alternatives to coffee. L-theanine balances the caffeine in green tea to give you an energy boost without the jitters.

Seaweeds like kelp are incredibly nutrient-dense and contain high levels of iodine. Iodine is necessary for proper thyroid function, which can help prevent fatigue and energy lows of issues like hypothyroidism. Vitamin C and other compounds in oranges fight oxidative damage, reduce fatigue, and even boost your performance in athletics or cognitive tasks.

Seeds are a great snack when you need to boost your energy on the go. They contain energy-boosting protein and omega-3 fatty acids that fight inflammation and fatigue.

Edamame is an excellent energy-boosting snack with a healthy balance of sugar, protein, and fat. Science Based.

Leafy greens including kale, spinach, arugula, and chard are undeniable superstars in the world of nutrition. Low in calories, yet high in fiber, vitamins, and phytonutrients, the benefits of leafy greens are incredible for your health in more ways than you would even suspect.

Whether in whole food form, smoothies, or organic greens powders, leafy greens have the power to make you look and feel younger, and can even support healthy aging!

While we all know that organic, non-GMO fruits and vegetables of any kind are good for us, some are far better than others. Fortunately, many crowd favorites such as spinach, kale, and collard greens are packed with vitamins, minerals, fiber, and even protein.

Not to mention, dark leafy greens are very versatile and can be incorporated into your diet in fun, delicious ways.

Do you want to support memory and reasoning as you enter your golden years? Eat your leafy green vegetables! A study found that people who ate the most leafy greens each day had slower rates of cognitive decline compared to those who ate the least. This was even true after adjusting for other factors including lifestyle, education, and overall health.

Organic vegetables contain high levels of folate B9. B vitamins facilitate the production of neurotransmitters chemicals that transfer messages from the brain to the rest of the body in the brain. Folate is found in leafy green vegetables such as spinach, broccoli, and lettuce as well as in lemons, bananas, and melons.

I have a secret to tell you about how to get rid of belly-bloating. You guessed it — leafy greens! Leafy greens contain high amounts of potassium, which is a mineral and an electrolyte. Potassium is essential to keep an optimal fluid balance in your body. A single cup of cooked spinach contains a whopping mg of potassium to get you well on your way to meeting your daily requirements.

Beta-carotene, a form of vitamin A, is the plant pigment that we normally associate with carrots and other yellow-orange veggies. It is also hiding in leafy greens. Fall is one of my favorite times of year because the leaves change color. As they lose chlorophyll the pigment that makes them green , you begin to see the red, orange, and yellow pigments that the green leaves contain underneath.

Beta-carotene can support a youthful glow in your skin and even works from the inside out as a natural sunscreen , protecting your skin from harmful UV rays. Kale is one of the best sources of beta-carotene, and research shows that cooking, juicing, or dehydrating kale helps your body better absorb beta-carotene.

A big green smoothie is a great way to start your and relieve stress , Dark leafy greens are an excellent source of folate, which helps your body produce mood-regulating happy hormones such as dopamine and serotonin. You can get plenty of calcium for optimal bone health from eating leafy greens.

Green veggies such as broccoli and kale contain high amounts of all-important vitamin K, which promotes the formation of proteins that build bones and clots your blood. Everyone wants to keep a youthful glow to their skin. The fountain of youth is found in leafy greens.

Leafy greens help delay the shortening of telomeres, the protective caps on our DNA that shorten with age. Broccoli sprouts, in particular, help preserve telomere length. The beta-carotene found in leafy vegetables converts to vitamin A in the body, which supports the reduction of fine lines and wrinkles, smooths the complexion, reduces dullness, and stimulates cell turnover for clear skin.

Supporting a healthy inflammatory response is essential to reduce your risk of developing an autoimmune disease. Eating a serving of leafy greens with every meal facilitates healthy blood glucose levels. Even just including one extra serving of green leafy vegetables daily can make a big difference in blood glucose levels.

Broccoli and broccoli sprouts are great green veggies to help lower blood glucose levels. Spinach and kale, which are also high in vitamin C, are also leafy greens to incorporate into your diet to help regulate blood glucose.

If you have leaky gut , food sensitivities , or autoimmune disease , getting more dark leafy greens is essential to your diet. A recently discovered gene known as T-bet that gets switched on by cruciferous veggies such as broccoli or brussels sprouts instructs precursor cells in your intestinal lining to produce innate lymphoid cells ILCs.

The ILCs found in leafy greens protect your body against gut infections and facilitate a healthy inflammatory response. I call this a nutritional sunscreen. Beta-carotene protects the skin from the harmful effects of UV rays from the inside out.

Kale is abundant in beta-carotene. Other foods that are protective from the sun are foods rich in omega 3 , that include watermelon, carrots, red peppers, sweet potatoes, other leafy greens, green tea, strawberries, kiwi, oranges, salmon, nuts and seeds.

It seems everyone is aware of the importance of antioxidants, which are found in green leafy vegetables to combat inflammation and to prevent chronic illnesses. Polyphenol are micronutrients in green leafy vegetables that have anti-inflammatory properties which combat against disease such as diabetes neurodegenerative disease, cardiovascular disease, digestion issues, and help with weight management.

The body is amazing, considering how all systems work together. Large swings in blood sugar trigger your body to convert more T4 to ReverseT3 the inactive form of thyroid hormone thus slowing down your metabolism. I can not say it better than Dr. Simply put, cruciferous vegetable such as broccoli, brussels sprouts turn on the T-bet cells to produce lymphoid cells ILCs that protect the against bad bacteria, gut infections, inflammation from food allergies and intolerance, support a healthy immune response and seal the leaks in the gut.

Fiber from the green vegetables feed your good bacteria. Cancer prevention by the anti-inflammatory properties of green leafy vegetable prevent normal cell from transforming into tumor cells and inhibit tumor cell survival.

Specifically cruciferous vegetable, arugula and kale to lower risk of colorectal, pancreatic, ovarian and bladder cancers.

Greens helps to cleanse the liver due to the chlorophyll, the pigment that makes the greens — green! Chlorophyll supports your liver to detoxify and improve your immune system by removing toxins in your blood stream.

Chlorophyll found in spirulina, chlorella, parsley and alfalfa bind to heavy metals and remove them the from the body. How does greens prolong life? They delay the shortening of telomeres. The protective caps on the ends of our DNA are telomeres.

Telomeres shorten with age, and once these caps are gone the cells die. Telomeres are sensitive to our lifestyle choices. Our lifestyle choices can either increase or decrease the rate of the telomere shortening, therefore affecting our aging process.

One vegetable that preserves telomere length is broccoli. Now, get out the kitchen and enjoy the summer heat with a cool refreshing bowl of greens and live longer, be happier and healthier!

Packed with vitamins A, C, and K, as well as essential minerals like iron and calcium, kale is a potent source of nutrients that support energy production, ensuring cells have the fuel they need to function optimally.

Its high antioxidant content helps protect brain cells from oxidative stress, potentially enhancing memory and cognitive function. Additionally, the fiber in kale promotes a healthy metabolism by aiding digestion, regulating blood sugar levels, and supporting weight management.

Morey says that cruciferous vegetables like kale are a source of vitamins A and C and contain phytonutrients. She also notes that kale could help prevent diseases as they are rich in various therapeutic antioxidant enzymes, vitamins, and minerals.

Author: Mariam Qayum. Mariam is an Editorial Assistant at SheFinds Media. She pitches and writes engaging content for SheFinds' readers. When she isn't writing and pitching new ideas for stories, she can be found traveling, keeping up with the latest pop culture trends, and filming recipes for her cooking channel on social media.

You can reach Mariam at [email protected]. Want To Lose Face Fat? Dietitians Say To Cut Out These 4 Unhealthy Processed Foods. CDC Is Investigating After Hundreds Of People Fall Ill On Cruise Ship. Christina Aguilera Flaunts Her Figure At The Grammys After Lb Weight Loss But Fans Are Critical: 'Ozempic At Its Finest'.

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Why People Who Do These 4 Things Every Morning Have A Healthier Brain Over The Worst Thing To Put In Your Cart At Walmart, According To Health Experts.

Health Professionals Agree: 3 Surprising Snack Foods You Have To Remove From Your Pantry—They're Slowing Your Metabolism. Dietitians Say This Is The Best, Healthiest Dip You Can Eat For Super Bowl Parties: Layered Hummus Dip. Kelly Clarkson Says 'Pre-Diabetic' Diagnosis Motivated Her To Lose Weight.

These Are The 2 Worst Types Of Milk For Your Gut Microbiome, According To GI Experts—Plus, What To Drink Instead. This Surprising Weight Loss Supplement Is Linked To Fainting, Heart Trouble, And Stroke, Doctors Warn: Bitter Orange.

homepage style beauty weddings celebrity kids shop about subscribe. Style Beauty Lifestyle Editors' Picks SHOP About News Fitness Food Homepage TheFoundist.

Next time, try adding all parts of the Swiss chard plant to dishes such as soups, tacos or casseroles. Swiss chard is rich in color and often incorporated into Mediterranean cooking. It contains the flavonoid syringic acid, which may be beneficial for reducing blood sugar levels.

However, human-based research on its effectiveness is lacking. Arugula is a leafy green from the Brassicaceae family that goes by many different names, such as rocket, colewort, roquette, rucola and rucoli.

It has a slightly peppery taste and small leaves that can easily be incorporated into salads or used as a garnish. It can also be used cosmetically and medicinally Though the benefits of nitrates are debated , some studies have found that they may help increase blood flow and reduce blood pressure by widening your blood vessels Arugula is a leafy green vegetable that goes by several different names, including rocket and rucola.

It can be eaten raw or cooked. Endive is a lesser-known leafy green vegetable that is curly and crisp in texture. It contains several nutrients, including the antioxidant kaempferol, which may reduce cancer cell growth.

Bok choy contains the mineral selenium, which plays an important role in cognitive function, immunity and cancer prevention In addition, selenium is important for proper thyroid gland function.

This gland is located in your neck and releases hormones that play a key role in metabolism An observational study associated low levels of selenium with thyroid conditions such as hypothyroidism, autoimmune thyroiditis and enlarged thyroid Bok choy is popular in China and often used in soups and stir-fries.

It contains the mineral selenium, which benefits your brain health, immunity, cancer protection and thyroid health. These greens pack more nutrients than the turnip itself, including calcium , manganese, folate and the vitamins A, C and K Turnip greens are considered a cruciferous vegetable, which have been shown to decrease your risk of health conditions, such as heart disease, cancer and inflammation 40 , 41 , Turnip greens also contain several antioxidants including gluconasturtiin, glucotropaeolin, quercetin, myricetin and beta-carotene — which all play a role in reducing stress in your body Turnip greens are the leaves of the turnip plant and are considered a cruciferous vegetable.

Studies have found that they may decrease stress in your body and reduce your risk of heart disease, cancer and inflammation. Leafy green vegetables are packed with important and powerful nutrients that are critical for good health. Fortunately, many leafy greens can be found year round, and they can easily be incorporated into your meals — in surprising and diverse ways.

To reap the many impressive health benefits of leafy greens, make sure to include a variety of these vegetables in your diet. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Everyone knows that veggies are healthy, but some stand out from the rest. Here are 14 of the healthiest vegetables around. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason.

Here are 13 of…. This article takes a look at 10 of the healthiest winter vegetables and why you should include them in your diet. Spinach is a leafy, green vegetable. It is one of the most nutritious foods on earth.

Here is detailed health and nutrition information about spinach. Despite their small size, microgreens pack a nutritional punch. This article reviews their health benefits and how to grow your own. Broccoli is a popular vegetable that is high in many nutrients, including fiber and vitamin C. Broccoli may lower the risk of cancer and heart disease.

Sturdy, crunchy, and packed with nutrition, romaine lettuce makes a hearty salad green. Learn about the benefits of romaine lettuce. Maintaining optimal levels of nitric oxide in your body is essential for your overall health. Food In Focus: Leafy Greens When it comes to brain health, plant-based foods pack a powerful nutritional punch, and at the top of the list are leafy greens.

Healthy heart A diet full of fruit and veggies can help prevent against heart disease. Good mood food Dark leafy greens like kale and spinach are packed with magnesium, which boosts your mood, combats tiredness and helps your body produce energy.

Building bones When you think of calcium, you might not think of leafy greens, but you can actually get a boost from foods like kale, broccoli or bok-choy. Subscribe today. You might also like