Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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November 23, 2023
Including vegetables in your diet is necessary for your health, but some veggies offer more benefits than others. When you enjoy nutrient-dense vegetables regularly, your body receives a wide variety of vitamins, minerals, and antioxidants. This article explains the importance and benefits of the healthiest leafy green vegetables.
A nutrient-dense food has plenty of essential nutrients such as vitamins and minerals, and minimal saturated fat, added sugar, and sodium. Gram for gram, these foods give your body better nutrition compared to other choices. Choosing these foods provides your body with nutrients that can support your body in many ways:
Some scientists believe that green vegetables such as kale may lower your risk of some cancers, including colon cancer and breast cancer.
When it comes to nutrient-dense vegetables, leafy greens are at the top of the list, literally. Out of the top 20 nutrient-dense foods, leafy green veggies occupy 17 of the spots!
It’s hard to choose favorites from so many popular leafy greens. At the very least, this list can give you great ideas to boost the nutritional content of your meals.
Fresh or frozen, spinach is packed with nutrients, including potassium, folate, and vitamin K. Cooking spinach also provides amounts of iron and calcium. A great way to enjoy this green is by pairing it with a hearty Italian dish, such as minestrone or stuffed ravioli.
This leafy green doesn’t have the most popular taste, but the nutritional content of kale is off the charts:
There’s just one little catch: To get the most out of this leafy vegetable, you need to eat it uncooked. Many nutritionists blend it up in green smoothies with fresh fruit. Try adding kale to a salad bowl with rice and a protein source for a balanced meal.
When you think of dark leafy greens, seaweed probably isn’t the first thing that comes to mind. Nori and other varieties are the ocean’s version of leafy veggies. These nutrient-dense vegetables are rich in important minerals: magnesium, manganese, iron, calcium, and iodine.
You don’t have to wait for broccoli, beets, or carrots to grow fully to enjoy them in salads. If you have a home garden, you can harvest many veggie seedlings for meals. Microgreens refer to small seedlings from leafy vegetables and herbs, including basil, cilantro, parsley, and scallions. Compared to fully mature plants, these seedlings can have 30 or 40 times the nutrients!
While not as nutrient-dense as kale or spinach, cabbage still offers plenty of vitamins, fiber, and antioxidants. With just 22 calories a serving, all varieties of cabbage provide over 50% of the DV of vitamin K, 35% of vitamin C, and 10% of folate. Some Asian cultures turn cabbage into kimchi, a spicy fermented food with probiotics for digestive health.
From the same plant used to make mustard powder, mustard greens have a distinctive flavor with peppery notes. They can make everyday salads more interesting. In terms of nutrition, these greens are outstanding and include amounts of:
To get maximum benefits from salad greens, add some EVOO and vinegar. Eating nutrient-dense vegetables with healthy oil can help your body absorb certain vitamins more easily.
If you’re looking for beta carotene for vision support, carrots aren’t your only option. Many leafy vegetables are good sources of this nutrient, and romaine lettuce is no exception. This salad favorite also has folate and fiber. If you feel like switching things up, try using romaine the next time you make tacos or burgers at home.
Another exceptional salad green, Swiss chard is a superstar for vitamin K (over 200% DV), vitamin A, and vitamin C. Like many healthy green vegetables, Swiss chard offers amazing flexibility for meal times. To tame its raw flavor for salads, try mixing it with micro greens, beet greens, romaine, and arugula. You can also eat it cooked in quiche, frittata, or with other sauteed veggies.
Often eaten cooked, collard greens are an incredible source of vitamin K. In just one cup of cooked collards, you get over 1,000% of the DV. Getting enough vitamin K may support strong, healthy bones in adults and seniors alike.
Spinach and kale probably don’t get your kids excited, but there are many creative ways to include these nutrient-dense vegetables in meals. It’s surprisingly easy to add chopped leafy greens to chicken soup, spaghetti, chili, pizza, and other family favorites. When cooked with herbs, garlic, tomatoes, and olive oil, leafy vegetables taste delicious and provide many benefits. For help planning nutritious meals that make your family happy, too, try our meal planning app with macro features.
