The 10 Healthiest Leafy Green Vegetables

Leafy green vegetables such as kale, spinach, Swiss chard, and bok choy are high in vitamins, minerals, and fiber. Adding a variety of greens to your diet may help boost brain health and lower your risk of heart disease, cancer, and high blood pressure.

Leafy green vegetables are an important part of a healthy diet. They’re packed with vitamins, minerals and fiber but low in calories.

Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline .

Here are 10 of the healthiest leafy green vegetables to include in your diet.

1. Kale

Kale is a leafy green vegetable that belongs to the Brassica family, which also includes best healthy vegetables like broccoli, cauliflower, and Brussels sprouts. It is a nutrient-dense food that is rich in vitamins A, C, and K, as well as minerals like iron and calcium. Kale comes in different varieties, such as curly kale and Tuscan kale (also known as Lacinato kale or dinosaur kale), and can be eaten raw in salads, sautéed, roasted, or used in soups and stews. It has become increasingly popular in recent years due to its health benefits and versatility in cooking.

2. Microgreens

Microgreens are young healthy vegetable greens that are harvested when they are only a few inches tall, usually within 1-3 weeks after germination. They are smaller than baby greens but larger than sprouts, and are highly nutritious, often containing more vitamins, minerals, and antioxidants than mature greens.

Microgreens can be grown from a variety of nutritious vegetable and herb seeds, such as kale, arugula, radish, cilantro, and many others. They are typically grown indoors in trays or containers with soil or other growing media, under controlled environmental conditions such as temperature, light, and humidity.

Microgreens are commonly used in gourmet cuisine as a garnish or ingredient in salads, sandwiches, and other dishes. They are also becoming more popular among health-conscious consumers due to their high nutrient content and versatility in cooking.

3. Collard Greens

Collard greens are a leafy vegetable that belongs to the same family as kale, broccoli, and cauliflower. They have large, dark green leaves that are thick and slightly bitter in flavor. Collard greens are a good source of vitamins A, C, and K, as well as calcium and fiber.

Collard greens are a staple in Southern cuisine and are often cooked with smoked meat such as ham hocks or bacon for added flavor. They can be boiled, steamed, sautéed, or braised and are usually seasoned with salt, pepper, and other spices.

In addition to being a popular side dish, collard greens can also be used as a wrap for sandwiches or as a low-carb alternative to tortillas. They can also be added to soups, stews, and casseroles for added nutrition and flavor.

4. Spinach

Spinach is a leafy green vegetable that is high in nutrients and is widely consumed around the world. It belongs to the Amaranthaceae family and is closely related to beets and quinoa. Spinach leaves are dark green and have a slightly bitter taste. They can be eaten raw in salads or cooked in a variety of dishes.

Spinach is a rich source of vitamins and minerals, particularly vitamin K, vitamin A, vitamin C, iron, and calcium. It is also low in calories and high in fiber, making it a great food choice for those looking to maintain a healthy diet.

Spinach is a versatile ingredient that can be used in a variety of dishes, such as salads, smoothies, omelets, pastas, and more. It can be cooked by steaming, boiling, or sautéing, and can be seasoned with herbs, spices, and other flavorings to enhance its taste. Spinach is also commonly used in dips, such as spinach and artichoke dip.

5. Cabbage

Cabbage is a leafy vegetable that belongs to the Brassicaceae family, which includes other vegetables like broccoli, cauliflower, and Brussels sprouts. It has a round or oval shape with tightly packed layers of leaves and can vary in color from green to purple. Cabbage is a nutrient-dense food that is low in calories and high in fiber, vitamins C and K, and antioxidants.

Cabbage is used in a variety of cuisines around the world and can be eaten raw or cooked. It is often used in salads, coleslaw, soups, stews, and stir-fries. It can be boiled, steamed, roasted, or sautéed and can be seasoned with herbs, spices, and other flavorings to enhance its taste.

Cabbage is also commonly used in the production of sauerkraut, a fermented food that is popular in many countries. The fermentation process enhances the nutritional value of cabbage by adding probiotics, which are beneficial for gut health.

6. Beet Greens

Beet greens are the leafy greens that grow on top of beetroots, and they are edible and highly nutritious. These greens have a similar taste and texture to spinach and can be eaten raw or cooked. They are rich in vitamins A, C, and K, as well as minerals such as iron, calcium, and potassium.

Beet greens can be used in a variety of dishes, such as salads, soups, and stir-fries. They can also be sautéed or steamed and used as a side dish or added to omelets, frittatas, or quiches.

When buying beetroots with greens attached, look for greens that are fresh and crisp, with no signs of wilting or yellowing. To store, separate the greens from the beets and refrigerate them in a plastic bag or container for up to a week. Beet greens can be cooked in the same way as other leafy greens, but they have a slightly sweet taste that sets them apart.

7. Arugula

Arugula, also known as rocket or roquette, is a leafy green vegetable that is native to the Mediterranean region. It has a distinctive, peppery taste and is often used in salads and other dishes to add flavor and texture.

Arugula is a rich source of vitamins and minerals, including vitamins A, C, and K, folate, calcium, and potassium. It is also low in calories and high in fiber, making it a great addition to a healthy diet.

Arugula can be eaten raw or cooked, and is often used in salads, sandwiches, and pizzas. It can also be used in pasta dishes, soups, and stews. When buying arugula, look for fresh, vibrant leaves that are not wilted or yellowed. Arugula is best stored in the refrigerator and should be washed thoroughly before use.

8. Turnip Greens

Turnip greens are the leaves of the turnip plant, and they are a nutritious and flavorful vegetable. They have a slightly bitter taste and a tough texture, and are often cooked or sautéed to tenderize them.

Turnip greens are a good source of vitamins A, C, and K, as well as calcium and iron. They are also low in calories and high in fiber, making them a great addition to a healthy diet.

Turnip greens are commonly used in Southern cooking and are often cooked with smoked meat such as ham hocks or bacon for added flavor. They can also be used in stews, soups, and casseroles, and can be eaten as a side dish with cornbread or other Southern staples.

When buying turnip greens, look for leaves that are fresh and crisp, with no signs of wilting or yellowing. Turnip greens can be stored in the refrigerator for up to a week and should be washed thoroughly before cooking.

9. Bok Choy

Bok choy, also known as Chinese cabbage, is a leafy green vegetable that is commonly used in Asian cuisine. It has a mild, slightly sweet taste and a crisp texture. Bok choy is a member of the Brassica family, which includes other vegetables like broccoli and cauliflower.

Bok choy is a good source of vitamins A, C, and K, as well as calcium and iron. It is also low in calories and high in fiber, making it a great choice for those looking to maintain a healthy diet.

Bok choy is often used in stir-fries, soups, and stews, and can also be eaten raw in salads or as a garnish. It can be cooked by boiling, steaming, or sautéing, and is often seasoned with garlic, ginger, soy sauce, or other flavorings to enhance its taste.

When buying bok choy, look for leaves that are crisp and fresh, with no signs of wilting or yellowing. It can be stored in the refrigerator for up to a week and should be washed thoroughly before use.

10. Lettuce

Lettuce is a leafy green vegetable that is widely consumed throughout the world. It is a member of the daisy family and comes in many different varieties, including romaine, iceberg, butterhead, and leaf lettuce.

Lettuce is a good source of vitamins A, C, and K, as well as fiber and other nutrients. It is also low in calories, making it a great choice for those looking to maintain a healthy diet.

Lettuce is often used as the base for salads, sandwiches, and wraps, and can also be used in cooked dishes like soups and stews. It can be eaten raw or cooked, and is often seasoned with dressing or other flavorings to enhance its taste.

When buying lettuce, look for leaves that are fresh and crisp, with no signs of wilting or discoloration. Lettuce can be stored in the refrigerator for up to a week and should be washed thoroughly before use to remove any dirt or bacteria.