10 Healthiest Green Leafy Vegetables on the Planet

Does your mom often pester you to "eat your greens"? Well, before you complain, let us tell you that leafy greens are the healthiest foods on the planet, which offer a wide range of benefits to your body and body. From helping you meet your daily nutritional requirements to boosting your immunity and improving the overall quality of your life, Green leafy vegetables are the best gifts of nature to the mankind!

In this article, we shall learn about 10 Best Green Leafy Vegetables with detailed information about their nutritional profile and benefits.

List of 10 Healthiest Green Leafy Vegetables with Pictures:

Here are some of the best green leafy veggies you can include in your daily diet in the form of smoothies, salads, stir-fries and much more:

1. Spinach:

Spinach is one of the healthiest leafy greens which is loaded with nutrients like iron, Vitamin A, Vitamin C, Folic acid, Calcium etc. which play a crucial role in strengthening our body and protecting it from diseases. Apart from these vitamins and minerals, Spinach also contains many plant-compounds like Lutein, Quercetin etc. which improve your eye health and exhibit antioxidant properties. Spinach offers only 23 calories per serving, making it an ideal weight loss food. It is best consumed in the form of soups, salads, dal etc.

2. Kale:

Kale is a dark leafy green that is increasingly gaining popularity in the recent times. Many health experts and fitness aspirants claim that Kale is a superfood for its incredible nutritional profile. True to their claims, Kale contains a high concentration of Vitamin K which aids in blood clotting, Vitamin A which strengthens your vision and Vitamin C which boosts your immunity. Other essential nutrients found in Kale are Manganese, Copper, Dietary fiber and antioxidants. Kale is best consumed in smoothies and salads.

Aragula, also called Salad Rocket is a peppery flavored leaf that is added to salads. It is nutrient-dense leafy green which offers a wide range of nutrients like Calcium, iron, Vitamin C, Folate, Magnesium, Potassium etc. Additionally, Aragula contains many antioxidants which reduce inflammation in the body and prevent many types of Cancers. Recent studies show that Arugula may also strengthen our bones by offering ample amounts of Vitamin K to the body. Argula is best enjoyed raw and tastes great in salads and as pizza toppings.

4. Amaranth:

Amaranth is an Indian leafy green vegetable which grows commonly in backyards and gardens. It comes in two varieties- green and red (also called the red spinach). Amaranth is a powerhouse of nutrients like iron, copper, zinc, magenesium, selenium, Vitamin B6, folate etc. It is also gluten-free, making it ideal for people with gluten allergies. The high amounts of dietary fiber present in the leaves and stalks of this green aids in better digestion and also promotes healthy weight loss.

5. Romaine Lettuce:

Romaine Lettuce is a popular salad leaf that adds crunchiness to the dish. The extra-long leaves are used as an edible base to hold salads, rice dishes etc. Romaine Lettuce is highly favored by weight loss aspirants as it is extremely low in calories. However, it doesn't compromise one bit on nutrition! The leafy green vegetable is packed with minerals like calcium, magnesium, potassium and vitamins like C, K etc. It is also low in sodium and best consumed in raw form in salads.

Watercress is a bitter leafy green that is popularly used as a garnish in salads. It contains 95% of water content which can be extremely hydrating to the body. There is more to these leaves than just water, as it densely packed with nutrients like calcium, folate, vitamin C and Vitamin E. Watercress is known for boosting collagen and elastin in skin to fight signs of ageing. The abundance of anti-oxidants found in these leaves can strengthen your immunity, fight cancers and even promote a healthy gut.

7. Swiss Chard:

Swiss Chard is one of the world's healthy foods with an impressive nutritional profile. The dark green leaves offer 3 times the recommended allowance of Vitamin K in one cup serving. This nutrients plays a key role in blood clotting and building of healthy bones and tissues. Furthermore,the stalks of Swiss Chards come in different colors like red, yellow etc. due to a pigment called beta-carotene, which is a powerful antioxidants. Apart from adding rainbow colors to your plate, swiss chard also promotes a healthy body.

8. Fenugreek Leaves:

Fenugreek leaves or Methi in Hindi is a prominent leafy green used in Indian cooking. The leaves are bitter in taste, but loaded with the goodness of important nutrients like iron, protein, phosphorous, magnesium, zinc etc. Studies reveal that Fenugreek leaves can reduce bad cholesterol levels in the body and even fight diabetes. The strong antioxidant profile of these leaves can ward off dangerous diseases like Cancers, while the dietary fiber present in them can promote speedy digestion. Kasuri Methi, the dried form of Fenugreek leaves lend a distinctive aroma to any dish.

9. Bok Choy:

Bokchoy is a cruciferous leafy green vegetable which comes from the family of brussel sprouts, broccoli and cauliflower. The leaves are super crunchy and flavorsome which are used in Asian cuisines. Apart from enhancing the taste of a dish, Bok Choy also offers good amounts of Vitamin A, dietary fiber, minerals and vitamins. It is also loaded with many phytochemicals which reduce oxidative stress on the cells and minimize free radical damage. The best way to enjoy Bokchoy is by adding to stir-fries and soups.

Collard greens belong to the family of cruciferous vegetables which have a large size and dark green color. They are among the most nutritious leafy green vegetables which are densely packed with Vitamins like A, C, K, B-6, as well as minerals like iron, calcium and magnesium. Additionally, they are rich in antioxidants which can lower the risk of Cancers. Collard Greens have a pungent, cabbage-like flavour with a chewy taste and best enjoyed by sautéing in little olive oil and garlic.

Those are some of the best green leafy vegetables to starting eating from today. Remember that leafy greens come with a high risk of pathogens like salmonella and e-coli. So, it is better to wash them properly before use and consume them fresh. Which is your favorite leafy green and why?