We all know that vegetables are an integral part of a healthy diet. Not only is it packed with vitamins, minerals and fiber, it can be easily incorporated into almost any diet.
The USDA 2020-2025 Dietary Guidelines encourage Americans to change their vegetable consumption, emphasizing dark green vegetables as one important category.
Whether you’re folding it into an omelet, blending it into a smoothie, or sneaking into a burrito, dark leafy vegetables are a great way to add nutrients to any dish.
To find out more about the best leafy vegetables to eat every day, we consulted with a board member of a medical expert. Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, Also known as The Nutrition Twins. Read on to see what these registered dietitians had to say. Then check out # 1 Best Vegetables for Lowering Blood Sugar for tips on a healthier diet.
This leafy vegetable is probably not in your normal vegetable rotation, but it should be.
“One of the reasons these greens are so powerful is the chemistry that increases bile flow, breaks down fat, facilitates digestion, helps the liver, protects the liver, and can be harmful from food. It helps to filter the substance. “
Tanpopo greens have been shown to help prevent cell damage and ultimately chronic disease by using antioxidants such as beta-carotene. In addition, a rich source of lutein and zeaxanthin supports eye health, and the content of vitamins C and K helps promote healthy bones. And that’s not all these leafy vegetables can do.
“One of their true psychic powers is that, thanks to inulin, they are a rich source of gut-friendly prebiotics,” says Nutrition Twin. “They enhance the production of” good “bifidobacterium in the gut, which helps boost immune function and may help prevent cancer. “
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Bok choy is a vegetable of the Brassicaceae family. In other words, it is the same family as broccoli, Brussels sprouts, and cabbage.
“Abrana vegetables contain nutrients that fight carcinogens such as vitamins C, E, beta-carotene, folic acid, and selenium, which have been shown to reduce the risk of cancer and slow tumor growth,” Nutrition Twins said. Says.
In addition to being rich in bone-building vitamins and minerals such as calcium, iron, phosphorus, magnesium and vitamin K, Bokchoi is rich in quercetin. Quercetin is a flavonoid that is associated with reducing inflammation and protecting against chronic diseases.
For nutritious meals, The Nutrition Twins suggests chopping this leafy vegetable and adding it to the stir fry.
If you get tired of broccoli, why not try broccoli sprouts?
These leafy vegetables are 3-5 day old broccoli plants with small green leaves that resemble alfalfa sprouts. They provide the same number of calories and major nutrients as broccoli per ounce, but they pack about 100 times more glucoraphanin.
“… When you chew or cut, [glucoraphanin] Converted to the superstar phytochemical sulforaphane, which has powerful anti-cancer effects, including promoting cancer cell death [and] Nutrition Twins reduces susceptibility to inflammation and carcinogenic toxins, saying “Sulforaphane may help increase liver detoxifying enzymes and turn off certain genes involved in cancer.” increase.
This Brassicaceae vegetable has a slightly spicy, peppery flavor and has many health benefits.
According to the ranked list of “Strong Fruits and Vegetables,” the Centers for Disease Control and Prevention (CDC) has named watercress the most nutritious vegetable. This means that it contains the most nutrients with the lowest number of calories. Therefore, this green is especially useful for disease prevention and weight loss.
In addition, Nutrition Twins emphasizes that watercress contains large amounts of digestive fiber, immune-supporting vitamin C, and disease-preventing glucosinate.
“One of the highlights of this great power is Vitamin K, a very important (and overlooked) nutrient for bone health,” says Nutrition Twins. “More than 100% with just one cup (34 grams) of watercress [recommended daily intake] For Vitamin K. “
This leafy vegetable is so versatile that The Nutrition Twins recommends adding it to salads, soups, stir fries and even pizzas.
Spinach is full of carotenoids and helps to “wipe off” free radicals that are known to cause cell damage, explains Nutrition Twins. They also note that studies have shown that these leafy vegetables protect against cancer of the stomach, colon, mouth, and esophagus.
As a rich source of potassium, spinach is associated with lower blood pressure and lutein content is associated with improved cognitive function. And beyond its nutritional benefits, this vegetable boasts a diverse flavor profile.
“Spinach is mild like chameleons and isn’t detected when mixed with foods such as smoothies, so it’s the perfect vegetable for those who have a hard time enjoying green vegetables,” says Nutrition Twins.
