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 (1).
Here are 14 of the healthiest leafy green vegetables to include in your diet.
Kale is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants.
For example, one cup (67 grams) of raw kale packs 684% of the Daily Value (DV) for vitamin K, 206% of the DV for vitamin A and 134% of the DV for vitamin C (2).
It also contains antioxidants such as lutein, carotenoids and beta-carotene, which prevent diseases caused by oxidative stress (3).
To benefit most from all that kale has to offer, it’s best consumed raw since cooking can reduce its nutrient profile (4).
SUMMARYKale is rich in minerals, antioxidants and vitamins, particularly vitamins A, C and K. To reap the most benefits, it’s best eaten raw, as cooking reduces the nutritional profile of the vegetable.
Microgreens are immature greens produced from the seeds of vegetables and herbs. They typically measure 1–3 inches (2.5–7.5 cm).
Since the 1980s, they have often been used as a garnish or decoration, but they have many more uses.
Despite their small size, they’re full of color, flavor and nutrients. In fact, one study found that microgreens contain up to 40 times more nutrients compared to their mature counterparts. Some of these nutrients include vitamins C, E and K (5).
Microgreens can be grown in the comfort of your own home all year round, making them easily available.
SUMMARYMicrogreens are immature greens, which have been popular since the 1980s. They’re flavorful and packed with nutrients like vitamins C, E and K. What’s more, they can be grown all year.
Broccoli is part of the cabbage family.
It has a large flower head as well as a stem, making it similar in structure to cauliflower.
This vegetable is rich in nutrients, with a single cup (91 grams) of raw broccoli packing 135% and 116% of the DVs for vitamins C and K respectively. It’s also a great source of fiber, calcium, folate and phosphorus (6).
Of all vegetables in the cabbage family, broccoli is richest in the plant compound sulforaphane, which may improve your bacterial gut flora and decrease your risk of cancer and heart disease (7).
What’s more, sulforaphane may even reduce symptoms of autism.
One randomized double-blind study in 26 young people with autism observed a positive effect on behavioral symptoms after consuming sulforaphane supplements from broccoli sprouts (8).
SUMMARYBroccoli is part of the cabbage family and packs several nutrients, including the plant compound sulforaphane, which may decrease heart disease and cancer risk and improve your gut flora and even symptoms of autism.
Collard greens are loose leaf greens, related to kale and spring greens. They have thick leaves that taste slightly bitter.
They’re similar in texture to kale and cabbage. In fact, their name comes from the word “colewort,” meaning “the wild cabbage plant.”
Collard greens are a good source of calcium and the vitamins A, B9 (folate) and C. They’re also one of the best sources of vitamin K when it comes to leafy greens. In fact, one cup (190 grams) of cooked collard greens packs 1,045% of the DV for vitamin K (9).
Vitamin K is known for its role in blood clotting. In addition, more research is being done regarding its ability to improve bone health (10).
One study in 72,327 women aged 38–63 found that those with vitamin K intakes below 109 mcg per day had a significantly increased risk of hip fractures, suggesting a link between this vitamin and bone health (11).
SUMMARYCollard greens have thick leaves and are bitter in taste. They’re one of the best sources of vitamin K, may reduce blood clots and promote healthy bones.
Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads.
Its nutrient profile is impressive with one cup (30 grams) of raw spinach providing 181% of the DV for vitamin K, 56% of the DV for vitamin A and 13% of the DV for manganese (12).
It’s also packed with folate, which plays a key role in red blood cell production and the prevention of neural tube defects in pregnancy (13).
One study on the neural tube defect spina bifida found that one of the most preventable risk factors for this condition was a low intake of folate during the first trimester of pregnancy (14).
Along with taking a prenatal vitamin, eating spinach is a great way to increase your folate intake during pregnancy.
SUMMARYSpinach is a popular leafy green vegetable that can be used in a variety of ways. It’s a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy.
Cabbage is formed of clusters of thick leaves that come in green, white and purple colors.
It belongs to the Brassica family, along with Brussels sprouts, kale and broccoli (15).
Vegetables in this plant family contain glucosinolate, which gives them a bitter flavor.
Animal studies have found that foods that contain this substance may have cancer-protective properties, espec
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