Fat distribution and bone health Leafy green superfoods the Centers for Disease Control and Superfoodss CDCgrfen about 1 in 10 adults consume greeh recommended daily amounts of fruit and vegetables. Make a Leafy green superfoods Keep salads interesting by varying their colors, textures and varieties. Featured Recipe. Find out more about what superfoods are and their potential benefits. Olive oil. Other research suggests that diets low in folate may increase the risk of cancers of the breast, cervix and lung. Learn more about the health benefits and where to buy.

Leafy green superfoods -

Dark green leafy vegetables are great sources of nutrition. Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins. These vegetables also contain an abundance of carotenoids-antioxidants that protect cells and play roles in blocking the early stages of cancer.

They also contain high levels of fiber, iron, magnesium, potassium and calcium. Furthermore, greens have very little carbohydrates, sodium and cholesterol. The dark greens supply a significant amount of folate, a B vitamin that promotes heart health and helps prevent certain birth defects. Folate is also necessary for DNA duplication and repair which protects against the development of cancer.

Several large studies have shown that high intakes of folate may lower the risk of colon polyps by 30 to 40 percent compared to low intakes of this vitamin. Other research suggests that diets low in folate may increase the risk of cancers of the breast, cervix and lung.

The vitamin K contents of dark green leafy vegetables provide a number of health benefits including: protecting bones from osteoporosis and helping to prevent against inflammatory diseases. Because of their high content of antioxidants, green leafy vegetables may be one of the best cancer-preventing foods.

Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast and skin cancer. These same antioxidants have also been proven to decrease the risk of heart disease. Perhaps one of the most appealing benefits of dark green leafy vegetables is their low calorie and carbohydrate contents and their low glycemic index.

Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to chop and simply dress this nutritious leafy green. Next up video playing in 10 seconds. Portion 1 cup raw Calories 7 Carbs 1 g Fiber 0. Portion 1 cup raw Calories 8 Carbs 2 g Fiber 1.

Portion 1 cup raw Calories 25 Carbs 5 g Fiber 1. Portion 1 cup raw Calories 15 Carbs 3 g Fiber 1. Portion 1 cup chopped Calories 12 Carbs 2 g Fiber 1. Portion 1 cup chopped Calories 4 Carbs 0 g Fiber 0. Portion 1 cup shredded Calories 5 Carbs 1 g Fiber 0.

Portion 1 cup shredded Calories 7 Carbs 1 g Fiber 0. Portion 2 cups raw Calories 10 Carbs 2 g Fiber 0. Portion 2 cups raw Calories 16 Carbs 3 g Fiber 1. Editorial Sources and Fact-Checking. Resources Brkic D et al. Nitrate in Leafy Green Vegetables and Estimated Intake.

African Journal of Traditional, Complimentary and Alternative Medicines. Bondonno CP et al. Vegetable Nitrate Intake, Blood Pressure and Incident Cardiovascular Disease: Danish Diet, Cancer, and Health Study. European Journal of Epidemiology.

August Sim M et al. Dietary Nitrate Intake Is Positively Associated With Muscle Function in Men and Women Independent of Physical Activity Levels.

The Journal of Nutrition. May 11, Kale, Frozen, Cooked, Boiled, Drained, Without Salt. Department of Agriculture. April 1, Vitamin K. National Institutes of Health Office of Dietary Supplements.

March 22, Spinach, Baby. October 28, Whether you enjoy them as part of your breakfast, as a dessert, on a salad or in a smoothie, the health benefits of berries are as versatile as their culinary applications.

Berries are full of nutrients and antioxidants which may prevent certain diseases and improve digestion. Originally from China, green tea is a lightly caffeinated beverage with a wide array of medicinal properties.

Green tea is rich in antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. One of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate, or EGCG. EGCG is likely what gives green tea its apparent ability to protect against chronic diseases including heart disease, diabetes and cancer 7 , 8.

Research also indicates that the combination of catechins and caffeine in green tea may make it an effective tool for weight loss in some people 9. Eggs have historically been a controversial topic in the nutrition world due to their high cholesterol content, but they remain one of the healthiest foods.

Whole eggs are rich in many nutrients including B vitamins, choline, selenium, vitamin A, iron and phosphorus. Eggs contain two potent antioxidants, zeaxanthin and lutein, which are known to protect vision and eye health 10 , Despite fears surrounding egg consumption and high cholesterol , research indicates no measurable increase in heart disease or diabetes risk from eating up to 6—12 eggs per week More research is needed to draw a definite conclusion Eggs are rich in high-quality protein and unique antioxidants.

Research indicates that eating eggs regularly will not increase your risk of heart disease or diabetes. Legumes , or pulses, are a class of plant foods made up of beans including soy , lentils, peas, peanuts and alfalfa.

Research indicates that they offer many health benefits including improved type 2 diabetes management, as well as reduced blood pressure and cholesterol Eating beans and legumes regularly may also promote healthy weight maintenance, due to their ability to improve feelings of fullness Legumes are rich in many vitamins, protein and fiber.

They may prevent some chronic diseases and support weight loss. Nuts and seeds are rich in fiber, vegetarian protein and heart-healthy fats. They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress Research indicates that eating nuts and seeds can have a protective effect against heart disease Interestingly, even though nuts and seeds are calorically dense, some types of nuts are linked to weight loss when included in a balanced diet 18 , 19 , Nuts and seeds are full of fiber and heart-healthy fats.

They may reduce your risk of heart disease and support weight loss. Kefir is a fermented beverage usually made from milk that contains protein, calcium, B vitamins, potassium and probiotics.

Kefir is similar to yogurt but has a thinner consistency and typically more probiotic strains than yogurt. Fermented, probiotic-rich foods like kefir have several associated health benefits, including reduced cholesterol, lowered blood pressure, improved digestion and anti-inflammatory effects 21 , 22 , You can purchase kefir or make it yourself.

Kefir is a fermented dairy beverage with multiple health benefits related to its probiotic content. Garlic is a plant food that is closely related to onions, leeks and shallots. Garlic is a popular culinary ingredient due to its distinct flavor, but it has also been used for its medicinal benefits for centuries.

Research indicates that garlic may be effective in reducing cholesterol and blood pressure, as well as supporting immune function Garlic is a nutrient-rich food used for its medicinal benefits for centuries.

It may be useful for supporting immune function and reducing your risk of heart disease and certain cancers. Olive oil is a natural oil extracted from the fruit of olive trees and one of the mainstays of the Mediterranean diet.

Adding olive oil to your diet may reduce inflammation and your risk of certain illnesses such as heart disease and diabetes 26 , 27 , It also contains antioxidants such as vitamins E and K, which can protect against cellular damage from oxidative stress.

Olive oil is one of the principle fat sources in the Mediterranean diet. It may be beneficial in reducing heart disease, diabetes and other inflammatory conditions. Ginger comes from the root of a flowering plant from China.

Ginger root contains antioxidants, such as gingerol, that may be responsible for many of the reported health benefits associated with this food. Ginger may be effective for managing nausea and reducing pain from acute and chronic inflammatory conditions 29 , 30 , It may also reduce your risk of chronic illnesses such as heart disease, dementia and certain cancers 32 , 33 , Ginger is used for its flavor and potential medicinal effects.

It may be useful in treating nausea, pain and preventing certain chronic diseases. Turmeric is a bright yellow spice that is closely related to ginger.

Green leafy vegetables Leafy green superfoods gree foods Leafy green superfoods supefroods help complete a balanced diet. They are typically rich in nutrients Leafy green superfoods gren and low in calories and fat. Examples include superfoodx, collard greens, spinach, cabbage, and more. The nutritional Leafy green superfoods of green leafy vegetables are generally associated with many health benefits. The United States Department of Agriculture USDA — Dietary Guidelines recommend that adults vary their vegetable intake and aim to fill half their plate with fruits and vegetables. This article will discuss what green leafy vegetables are, how to identify them, their benefits, their side effects, and how to add them to the diet. Green leafy vegetables, also called dark green leafy vegetables, leafy greens, or greens, are edible plant leaves.

Leafy green superfoods -

Spinach is another leafy green that contains many vitamins and nutrients, including iron , magnesium , phosphorus , folic acid, and calcium.

It also contains carotenoids, which may help prevent eye diseases and maintain eye health. According to the USDA , 1 cup 30 g of raw spinach contains:. Cabbage leaves vary from green to purple to white. People often saute, stir-fry, or boil cabbage.

People also ferment cabbage to make kimchi and sauerkraut. It may also protect cells from oxidative damage during cancer radiation therapy and may lower the risk for stroke and high blood pressure. According to the USDA , 1 cup 89 g of chopped raw cabbage has:.

This slightly peppery and spicy aquatic plant also belongs to the cruciferous family. Like other cruciferous plants, watercress may protect cells against chemotherapy-related damage and exercise-induced oxidative stress and help prevent liver toxicity.

According to the USDA , 1 cup 34 g of raw watercress contains:. Romaine lettuce, or cos lettuce, is a salad favorite for its crispy, mild-flavored leaves. It is high in antioxidants , which can help eliminate free radicals , boost immunity, and protect against cancer.

It also contains potassium, an important mineral for heart health, and beta carotene, which is essential for eye health. Beta carotene may help prevent macular degeneration , according to the National Institutes of Health.

According to the USDA , 1 cup 47 g of shredded raw romaine lettuce contains:. Arugula , or rocket, is a versatile salad green with tender leaves and a sharp, peppery flavor. People often eat it raw, while others may add it to soups and pasta. It offers the same benefits as other cruciferous vegetables.

According to the USDA , half a cup 10 g of raw arugula contains:. Also called Chinese cabbage or pak choi, bok choy is another cruciferous vegetable packed with many vitamins and minerals. It also contains selenium , a mineral that can help protect against oxidative damage and infection. According to the USDA , 1 cup 70 g of shredded raw bok choy contains:.

Beet leaves are edible and have an earthy taste. People can add them to salads and soups or saute or steam them for a side dish. They are rich in nutrients, including antioxidants. According to the USDA , 1 cup 38 g of raw beet greens contains:. Swiss chard has dark leaves and thick stalks in various colors, which is why some people call it rainbow chard.

Others may call it sea kale or leaf beet. The leaves have an earthy flavor, and the stalks taste sweet. Aside from containing many nutrients, it also contains compounds called polyphenols. A study suggests that these compounds have the potential to stop cancer cell growth. According to the USDA , 1 cup 36 g of raw Swiss chard contains:.

Leafy greens are healthy sources of carbohydrates. They also typically contain less fat and calories than many other foods but can contain protein and other nutrients. A study notes that green leafy vegetables often contain bioactive compounds such as niacin , omegafatty acids , flavonoids, carotenoids, sulforaphane, and others.

These compounds can provide antioxidant and anti-inflammatory properties, which may lead to a vast array of health benefits, such as a reduced risk for health conditions like stroke , anemia , high blood pressure , certain cancers, and diabetes.

They may also help improve gut health, immunity, and heart, bone, and skin health. You can use yogurt in place of mayonnaise or sour cream in dips or sauces. Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips.

They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.

How to include them : Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding a frozen cruciferous vegetable medley to soups, casseroles, and pasta dishes.

This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease. How to include them : Add to salads, soups, and casseroles.

Make a chili or a bean- based spread such as hummus. These are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer. How to include them : Try tomatoes in a salad or as a tomato sauce over your pasta. You can also put them in stews, soups, or chili.

Lycopene becomes more available for your body to use when tomatoes are prepared and heated in a healthy fat such as olive oil. Katherine D. McManus, MS, RD, LDN , Contributor. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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What is a tongue-tie? When handling leafy greens, it is important to keep them safe, meaning that you should wash your hands and clean the greens under running water just before cooking or eating unless they come in a pre-rinsed container.

Storing leafy greens can be simple. Keep in the refrigerator. If buying a head or bunch of greens, place them in the colander of a salad spinner and rinse. Then spin to remove moisture from the leaves. After disposing of the remaining water, simply put the lettuce, spinner, and lid into the fridge.

If you do not have enough room, put the lettuce in a container with layers of paper towels. If you do find that you have wilted lettuce, you can revive it by placing it into a bowl of cold water until crisp again! We know, when you think of greens, you think salad. But greens are so much more versatile than that!

They can be steamed, roasted, grilled or even baked!

Body toning and muscle building leafy vreen are grwen tender edible leaves consumed from a grfen variety of cultivated herbaceous plant species. While there are many different types available, Leafy green superfoods share Leafy green superfoods nutritional breen Leafy green superfoods some unique characteristics hreen to each variation. Grden edible Home office equipment have healing and protective assets that help Leafy green superfoods cleanse the blood, balance body pH and are an energizing superfood for boosting cognitive and immune functions. Some scientific evidence confirms that population groups that consume higher quantities of green leafy vegetables as part of a health promoting diet and lifestyle have a reduced risk of developing cardiovascular disease and certain cancers. Leafy greens are composed of other health enhancing phytonutrients such as phenols, indoles, flavonoids and substances like sulforaphane. They are abundant in trace minerals, omega fatty acids as well as vitamins and antioxidants, like vitamin A, C, K, folate and small amounts of vitamin E.