Leafy greens, such as kale, spinach, arugula, broccoli, lettuce, and Chinese cabbage, is a type of food that people either love or hate. The main reason why it draws so much flack from some people is how it seems to taste too bland or that they only have to eat it just because it’s healthy.
Leafy greens are indeed healthy, which is why its in every health enthusiasts’ must-eat list. But it’s absolutely wrong to think that leafy greens are bland and tasteless!
If you’re one of those people who can’t stand eating vegetables, you’re missing out on a lot of amazing health benefits.
Leafy greens can also taste amazing, you’ve probably been served dishes that don’t do them justice. In this article, we’ll explain why eating leafy greens is a must, and why you should give them another try (unless you have a medical condition that restricts you from eating vegetables!).
The Amazing Benefits of Eating Leafy Greens
You’ve probably heard countless of times that leafy greens are healthy food. But what benefits do these vegetables really offer to our bodies?
It Helps Boosts Brain Function
If you’re looking for an extra brain booster, or a preventive measure against memory loss in your later years, leafy greens are the answer to your concerns. In a study involving participants who were between the ages 58-99, it was found that those who had a diet rich in leafy greens (or at least had 1 serving per day) were observed to have slower rates of cognitive decline. This meant that they were able to preserve a healthy brain function longer than those who ate less leafy greens.[1]
It Gives Healthy and Glowing Skin
Leafy green vegetables are rich in carotenoids, specifically beta carotene. Beta carotene is the compound which give them their signature light to dark green colors. Aside from providing color, beta carotene is also a powerful antioxidant with protective effects against UV rays.[2] This will protect your skin from the damaging effects of the sun, which may cause dryness, accelerated aging, and skin cancer.
It Helps Relieve Stress
If you’re constantly under stressful situations, leafy greens will help you recuperate from the damage it can cause to your cells. First, the beta carotene in leafy greens will protect your cells from the oxidative damage caused by free radicals, of which stress accelerates its effects. Second, leafy greens are a great source of folate, a nutrient essential to our brains, as it helps the body produce key neurotransmitters such as dopamine (‘the pleasure hormone’) and serotonin (‘the feel good hormone’).[4]
It Helps Improve Gut Health
Leafy greens are high in dietary fibers, which feed the good bacteria in the gut microbiome. By doing so, you’ll experience less stomach disturbances and you’ll have better digestion, too. Additionally, optimal gut health will also benefit your cardiovascular system, brain health, and immunity greatly.[3]
It Helps Promote Strong Bones
Milk and other types of dairy aren’t the only way you can get stronger bones! Leafy greens are high in vitamin calcium and Vitamin K, both of which are vital for maintaining your bone structure.[5]
It Helps Us Age Better
Slowing down aging may be a good thing, but preserving good health throughout your golden years is even better. Leafy greens are capable of delaying the shortening of telomeres, which are the protective caps on our DNA that shorten as we age. When telomeres completely disappear, cells die. Thus, preserving them as much as we can will help prevent many chronic diseases that we are prone to once we approach old age.[6]
10 Leafy Greens That You Should Add to Your Diet
Now that you’ve heard of all the great things leafy greens can do to your body, here are some examples of leafy greens that you should incorporate in your diet.[7]
- Kale
Kale is a leafy green that has become extremely popular among health enthusiasts in recent years. And there’s a great reason behind that.
Kale is a superfood that is truly deserving of its title, as it is one of the most nutrient-dense vegetables that exists. Firstly, Kale is a potent source of vitamins K, C, and A, and it provides more than 100% of each of these nutrients’ daily recommended intake for each 100 grams serving. These three nutrients combined will strengthen your immune system, improve your eye health, strengthen bone health, and load of other health benefits.[8]
Aside from that, Kale is also rich in the antioxidants beta carotene and lutein, which will protect you body from the damage caused by free radicals. Combined with other compounds present, kale is known to have strong anti-cancer effects.
- Spinach
Spinach is another popular dark leafy green that is loaded with vitamins, minerals, and antioxidants.
Just like kale, which it is highly similar to, spinach is high in vitamins A, K1, and C. It is also rich in vitamin B9, also known as folate, a nutrient that is essential for cellular function and tissue growth. [9]
Spinach is also beneficial for those who have anemia, as it is rich in iron, a mineral that is needed in producing hemoglobin. It is also a great source of calcium, which is essential for maintaining strong bones.
- Cabbage
The humble cabbage, a staple for many cultures, is a highly nutritious leafy green whose nutritional content is often overlooked.
Firstly, it is loaded with both vitamin C and K, containing more than half of your daily requirement per 100 grams serving. This will help you build a stronger immunity, produce more collagen, as well as decrease the risk of developing certain cancers.[10]
Cabbage is also a fiber-dense vegetable. It can help improve your digestion and overall gut health, which will lead to other benefits such as boosting your immune system and creating essential nutrients such as vitamins K2 and B12.
Cabbage can also lower your “bad” cholesterol (LDL) levels, a factor that contributes to the risk of developing heart diseases.
- Beet Greens
The next time you’re preparing beets, don’t throw away its leaves! It’s just as edible as beetroot, and it’s abundant in nutrients, too. Did you know that beet greens were used for medicinal purposes in Hippocrates’ time?[11]
Beet greens are loaded with vitamins A and K, providing more than the daily recommended intake for every 100 grams serving. It’s also rich in potassium, calcium, riboflavin, and fiber, which are all essential for maintaining our body’s processes.[12]
- Watercress
Watercress is a vegetable that was once thought to be a weed. It is made up of plenty of tiny leaves that provide a strong peppery taste, almost like in mustard and wasabi. This leafy green is also related to others belonging to this list, such as kale and cabbage.[13]
Just like the other leafy greens mentioned in this list, watercress is a great source of the vitamins K, C, and A. It also contains more calcium than milk, which makes this a great alternative for the lactose intolerant, vegan, and vegetarian.[14]
Watercress is also abundant with antioxidants, containing over 40 types of flavonoids. This means that watercress can protect you from the damaging effects of free radicals, which reduces the risk of developing chronic diseases including cancer. [12]
- Romaine Lettuce
Even though it’s a popular salad ingredient (mostly found in Caesar salad), romaine lettuce is just as nutritious as the other leafy greens featured in this list. This is why it’s a popular choice among people who want to lose weight, since it is both filling and nutrient dense.
It contains high levels of vitamins A and K, providing more than half of your daily recommended intake in every 100 grams serving. It’s also rich in antioxidants, which protects you from various chronic diseases.[12]
- Swiss Chard
Despite its name, Swiss chard is a nutrient dense leafy green that is native to the Mediterranean region. It’s extremely low in calories, but it packs just as much nutrients as kale.
This leafy green is also rich in vitamins K, A, and C, along with the minerals potassium and manganese.
One unique trait of the swiss chard is that it contains a rare flavonoid called syringic acid, a compound that is known to lower blood sugar levels. This is highly beneficial for people with hypertension.[12]
- Arugula
Another mainstay of salads and pastas, this slightly bitter and pepper-y leafy green is also rich in nutrients and low in carbohydrates.
It contains calcium, potassium, folate, and the vitamins C, K, and A, all of which is important in keeping up our body’s functions.
It’s also a great source of dietary nitrates, which have been found to aid cardiovascular health by reducing blood pressure.[12]
- Endive
An uncommon leafy green, endives are known for its slightly bitter and nutty taste, and for its difficulty to cultivate. Nonetheless, endives contain high amounts of vitamins and minerals that make it worth including in our diets.
Endives contain large amounts of vitamin K, providing more than 100% of the daily recommended intake per 100 grams serving. It also contains vitamins C, B, and A, but in smaller amounts.[12]
Endive also contains the powerful antioxidant kaempferol, which has been found to prevent many cancers throughout different studies.[15]
- Bok Choy
Bok choy is a type of cabbage that is commonly used in Chinese cuisine. It’s a leafy green that has voluminous stalks filled with water, giving it a crunchy and juicy texture with a slightly bitter taste.
It is rich in vitamins E and C, along with beta carotene, which gives its strong antioxidant properties.
However, what makes bok choy special is that it contains selenium, a mineral that is rarely found in other fruits and vegetables. Selenium is essential to our thyroid gland, an organ that regulates many of our bodily processes through hormones.[12]
Leafy Greens Beyond Salads
Despite its many health benefits, leafy greens continue to be ignored by some people, as it is usually dismissed as bland or tasteless. This negative perception towards vegetables may be due to the fact that it’s usually relegated as a side dish or a complementary ingredient, whereas proteins and carbohydrates stand out in people’s palates. This misconception is more common in Western cuisines (especially American), where large slabs of meat or a large roasted fowl is the star of the occasion. (This is compared to Asian or Mediterranean cuisines, where there is a healthy mix of vegetables meat for most dishes.)[16]
These amazing leafy greens are not only made to be enjoyed as salads, although a Caesar salad every now and then isn’t that bad. There are plenty of ways to incorporate leafy greens in your diet, aside from just by tossing them in plain old balsamic vinegar! Here are some examples that you can try.[17]
- Kale chips. An alternative to potato chips, making kale chips are just as easy as dressing kale chips in olive oil and baking them for a few minutes. You are also free to season and flavor it as you want to make it even more flavorful.
- Raw wraps. The large leaves of these vegetables can be turned into a wrap for your favorite proteins.
- Juices. For those who aren’t used to having vegetables on their plates, green smoothies are an exciting way to enjoy leafy greens.
- Egg scrambles. To add another dimension of earthy flavors to your favorite omelet, you can add spinach to make your breakfast more nutritious.
- Kimchi. Kimchi is a staple side dish in Korea which is made by fermenting napa cabbage in a chili paste. It may take some time to get used to for some people, but once you do, kimchi is a highly nutritious side dish that you’ll crave for every dish.
Conclusion
You’ve probably been told that you should eat your vegetables for years now… and what better time to start than today?
Aside from being a great source of fiber, leafy greens contain plenty of essential nutrients and antioxidants that are harder to find in other types of food. It can help you improve digestion, have a better complexion, strengthen immunity, and even decrease your risk for certain cancers.
Leafy greens don’t just have to be salads, too. There are plenty of equally nutritious but exciting ways to enjoy vegetables, such as drinking them as smoothies or including them in your favorite scrambled eggs and pasta.
References
[1] Morris, M. C., Wang, Y., Barnes, L. L., Bennett, D. A., Dawson-Hughes, B., & Booth, S. L. (2018). Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology, 90(3), e214–e222. https://doi.org/10.1212/WNL.0000000000004815
[2] Biesalski, H. K., & Obermueller-Jevic, U. C. (2001). UV light, beta-carotene and human skin—beneficial and potentially harmful effects. Archives of biochemistry and biophysics, 389(1), 1-6.
[3] Robertson, R. (2017, June 27) Why The Gut Microbiome Is Crucial for Your Health. Retrieved from healthline.com/nutrition/gut-microbiome-and-health
[4] Seppälä, J., Koponen, H., Kautiainen, H., Eriksson, J. G., Kampman, O., Männistö, S., … Vanhala, M. (2012). Association between folate intake and melancholic depressive symptoms. A Finnish population-based study. Journal of Affective Disorders, 138(3), 473–478. doi:10.1016/j.jad.2012.01.007
[5] Weber P. (2001). Vitamin K and bone health. Nutrition (Burbank, Los Angeles County, Calif.), 17(10), 880–887. https://doi.org/10.1016/s0899-9007(01)00709-2
[6] Shammas M. A. (2011). Telomeres, lifestyle, cancer, and aging. Current opinion in clinical nutrition and metabolic care, 14(1), 28–34. https://doi.org/10.1097/MCO.0b013e32834121b1
[7] Enloe, A. (2018, July 1) The 13 Healthiest Leafy Green Vegetables. Retrieved from https://www.healthline.com/nutrition/leafy-green-vegetables
[8] Gunnars, K. (2018, June 29) 10 Health Benefits of Kale. Retrieved from https://www.healthline.com/nutrition/10-proven-benefits-of-kale
[9] Gunnars, K. (2019, May 14) Spinach 101: Nutrition Facts and Health Benefits. Retrieved from https://www.healthline.com/nutrition/foods/spinach
[10] Kubala, J. (2017, November 4) 9 Impressive Health Benefits of Cabbage. Retrieved from https://www.healthline.com/nutrition/benefits-of-cabbage
[11] Chilson, A. (2020, January 28) 10 Incredible Health Benefits Of Beet Greens. Retrieved from https://www.justbeetit.com/beet-blog-index/10-incredible-health-benefits-of-beet-greens
[12] Enloe, A. (2018, July 1) The 13 Healthiest Leafy Green Vegetables. Retrieved from https://www.healthline.com/nutrition/leafy-green-vegetables#section4
[13] Top 10 benefits of eating watercress. (2019, October 17). Retrieved from https://www.watercress.co.uk/blog/2019/3/28/what-are-the-benefits-of-eating-watercress
[14] Groves, M. (2018, August 6) 10 Impressive Health Benefits of Watercress. Retrieved from https://www.healthline.com/nutrition/watercress-benefits
[15] Imran, M., Salehi, B., Sharifi-Rad, J., Aslam Gondal, T., Saeed, F., Imran, A., … Estevinho, L. M. (2019). Kaempferol: A Key Emphasis to Its Anticancer Potential. Molecules, 24(12), 2277. doi:10.3390/molecules24122277
[16] 5 Major Differences Between Western and Eastern Diets. (2018, August 10) Retrieved from https://healthprofessionalradio.com.au/hellofresh-recipes-generator/
[17] Konstantinovsky, M. (2019, January 17) 10 Salad-Free Ways to Eat More Leafy Greens. Retrieved from https://www.onemedical.com/blog/eat-well/eat-more-leafy-greens-10-way
