Greens are an important part of a well-balanced diet. Packed full of essential vitamins, minerals, and fiber, greens are known to offer numerous health benefits including stronger immune systems, meaning you are less likely to catch a cold or be affected by other seasonal illnesses. They also help reduce the risk of obesity, heart disease, high blood pressure, diabetes, and stroke. Below we list some of the most nutrient-dense greens and how to add them to your diet.
GREEN VEGETABLES
Rich in beta-carotene, folate, vitamin B6, and antioxidants that protect cells, add any of these green vegetables to your meals to capitalize on all their amazing benefits.
Asparagus
- Nutritional benefits: Vitamin C, D, B6, iron, magnesium, beta-carotene, folate, and calcium
- Enjoy it: Toss with balsamic vinegar, minced garlic, red pepper flakes, and parmesan then roast, or grilled with a drizzle of olive oil, salt, pepper, and lemon juice.
Broccoli
- Nutritional benefits: Fiber, Vitamin C, B6, K, iron, beta-carotene, folate, and potassium
- Enjoy it: Add it to stir-fries, roast with your favorite seasonings and a drizzle of olive oil, or add to your favorite casserole.
Brussel Sprouts
- Nutritional benefits: Vitamin K, A & C, folate, and fiber
- Enjoy it: Toss with olive oil, salt, and pepper then roast for a side dish.
Green Beans
- Nutritional benefits: Vitamin C, B6, iron, magnesium, phosphorus, potassium, zinc, and calcium
- Enjoy it: Sauté with lemon pepper seasoning, butter, and garlic, or steam with your favorite seasoning.
Zucchini
- Nutritional benefits: Vitamin C, B6, magnesium, and calcium
- Enjoy it: Use shredded zucchini as a noodle substitute, or sauté with minced garlic, salt, and pepper and serve as a side dish.
LEAFY GREENS
Leafy greens are rich in Vitamins A, C, and K and contain minerals like iron, magnesium, potassium, zinc, calcium, beta-carotene, folate, and phosphorus. Easily add these nutrients to your diet by adding kale, collard greens, Swiss chard, micro greens, spinach, and arugula to your meals.
Arugula
- Nutritional benefits: Vitamin A, C, K, calcium, iron, potassium, folate, and magnesium
- Enjoy it: Put in salads, on pizza, in wraps, or add it to homemade pesto sauce.
Collard Greens
- Nutritional benefits: Vitamin A, K, and C, calcium, and iron
- Enjoy it: Add to stir-fries, shredded into casseroles, or mix into your favorite chili.
Kale
- Nutritional benefits: Vitamins A, K, B6 & C, calcium, potassium, copper, and manganese
- Enjoy it: Add raw kale to smoothies and salads, or sauté it with olive oil, lemon juice, and spices.
Micro Greens
- Nutritional benefits: Vitamin A, C, K, beta-carotene, folate, potassium, iron, zinc, and magnesium
- Enjoy it: Add them to sandwiches, wraps, and salads.
Spinach
- Nutritional benefits: Vitamin A, C, K, B6, iron, folate, and potassium
- Enjoy it: Put raw spinach in smoothies, salads, sandwiches, and wraps, or sauté it in a small amount of butter and serve as a side dish for any meal.
Swiss Chard
- Nutritional benefits: Vitamin A, C, K, beta-carotene, folate, and magnesium
- Enjoy it: Steam or sauté and add to soups, stews, casseroles, or frittatas. It can also be enjoyed raw in salads.
