Versatile leafy greens are a great option for nutritious eating
In your never-ending quest to eat a healthier diet, you’ve likely realized it’s not just the amount of vegetables you eat—it’s the variety. There are roots like carrots and beets, and there are flowers like broccoli and artichoke. There are bulbs like onions, and legumes like lentils and peas. But maybe the one that stands out in your mind the most are leafy greens—packed with antioxidants, fiber, vitamins, and minerals.
A variety of leafy greens can help you maintain strong bones, keep your weight in check, reduce your risk of chronic disease, and maintain a healthy brain and heart. There’s a reason that with the 4–6 servings of vegetables you’re supposed to eat every day, you should be aiming for at least 6 servings per week to be leafy greens.
Spinach and kale might be the two that come to mind first, but there are plenty of options when it comes to leafy greens. They’re not all the same though—they have a variety of textures, flavors, nutritional profiles, and culinary uses. Some are best for salads or as a sandwich topping, while others are better for smoothies or stews.
Green Means Go
Sure, greens vary—but generally speaking, many have the same nutritional benefits. Most of them are rich in three key vitamins: vitamin A for good vision, vitamin C for immunity and good skin health, and vitamin K for wound healing. They also have minerals like iron for blood cell formation, calcium for strong bones, and potassium for muscle contraction. Their fiber is good for digestion and improved cholesterol levels, and their antioxidants protect your cells from oxidative stress, so you age better and avoid diseases, including cancer.
Looking to greenify your diet? Here are some picks to consider, with tips on their specific nutritional benefits and how they taste the best:
1. Spinach. Always a classic, spinach is versatile and nutritious, with a mild flavor and soft texture, so it’s equally good as a raw base for a salad or an addition to a smoothie with your favorite berries. It’s rich in vitamins A, C, and K, folate, magnesium, and (most famously) iron. This combination of nutrients makes it great for strong heart and muscle function. Spinach cooks up well, though cooking it will diminish its volume significantly. And even though it naturally has a mild flavor, freezing it first can make its flavor even milder.
2. Kale. Kale is often hailed as one of the most nutrient-dense foods you can choose. It’s got vitamins A, C, and K, plus calcium and potassium. Before kale gained its reputation as a nutritional powerhouse, it was mostly used for garnish—this might be because it tends to be bitter or tough if you don’t know how to prepare it. A gentle massage with olive oil and salt can soften its tough fibers, even if you still plan to eat it raw. Use it as a hearty salad base or roast it in the oven until it turns crispy.
3. Swiss Chard. Swiss chard is rich in minerals and helps with blood sugar regulation, but its slightly bitter taste can intimidate some eaters. Remove the crunchy leaves from the tender leaves and cook them both separately with a little bit of olive oil, lemon juice, and sea salt.
4. Arugula. Arugula has a distinct peppery taste that elevates salads or sandwiches, but you want to use it sparingly or else it can become overwhelming. You can also lightly wilt arugula for a unique topping for pizza. It’s rich in calcium for strong bones and glucosinolates for disease prevention. If you have a lot of arugula on hand, use it in place of basil for your favorite pesto recipe.
5. Watercress. Like arugula, watercress has a fresh, peppery flavor, and it’s rich in calcium. Setting it apart from arugula is its ability to cook well—sauté it quickly for a minute or two, and use these cooked leaves as a base for other cooked vegetables or a lean protein. Prefer salad? Watercress is great raw too.
6. Collard Greens. Collard greens are tougher and more bitter than other greens, so it’s best to cook them with a little bit of fat and acidity (like lemon juice or vinegar). Their calcium is more absorbable than the calcium in spinach, and they’re known for being full of vitamin K, which ensure your body can heal wounds quickly and efficiently.
7. Dandelion Greens. Dandelion greens are a great source of iron and calcium, and the compounds that give them their bitter flavor can improve digestion. To offset that bitterness, pair these raw greens with a rich flavor like a creamy cheese or sweet caramelized onion.
The Leaf You Need to Know
Adding more greens to your diet? Great! Here’s the least you need to know when it comes to enjoying them:
Prep properly: You want to match the prep to the type of green you’re eating. A tender green like spinach or arugula is best when it’s raw or lightly wilted, but you probably want to thoroughly cook a hearty green like kale or collards. (Don’t be afraid to eat hearty greens raw though—kale makes a great base for a salad, as long as the leaves are massaged.)
Wash them thoroughly first: Greens easily trap lots of dirt. No matter how nutritious they are, dirty greens aren’t healthy if they get you sick. Give your greens a soak in cold water (yes, even bagged greens) and then pat them dry afterward.
Say yes to salt: Salting your greens will draw moisture out of them, which can soften their fibers and reduce their bitter flavor.
Add fat: Some of the nutrients in greens are fat soluble, meaning your body needs fat to properly absorb them. Enjoying your greens with olive oil, avocado, or nuts—even if it’s just a small amount—will dramatically increase the nutrient absorption. Plus, the flavor pairs great with greens!
