A Nutritionist Explains : ScienceAlert

Leafy greens are an effective way to enhance your well being as they possess many important vitamins, nutritional vitamins, minerals and antioxidants. As a nutritionist, I’d extremely advocate getting extra of the next salad leaves in your weight-reduction plan.


Spinach is straightforward to get all 12 months spherical, and is chock filled with iron, calcium, potassium and nutritional vitamins B6, C and Okay. It is usually a great supply of antioxidants, which might cut back the danger of many ailments, together with coronary heart illness and sure cancers.

It is best eaten raw, as a part of a salad, as cooking tends to destroy the naturally occurring polyphenols and flavanols within the leaves. Sure polyphenols and flavonoids might cut back the possibility of creating sure cancers, cardiovascular ailments, diabetes and neurodegenerative ailments, comparable to Alzheimer’s illness.


Kale has a novel style that may differ considerably relying on its selection and the way it’s ready. If you happen to can deal with bitter style, kale is full of essential micronutrients comparable to calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. It is usually a good supply of nutritional vitamins, together with nutritional vitamins A, B, E, C and Okay.

Keep away from blanching and boiling kale as it could cut back the quantity of water-soluble minerals, nutritional vitamins and phytochemicals within the leaves. Kale may be eaten raw in salads.

A cup of raw kale (21g) is simply 9 energy.

Swiss chard

My third alternative is Swiss chard, which has a barely candy flavour, and has good quantities of nutritional vitamins A and C. And even a small quantity of Swiss chard (round 175 grams) can fulfil your each day requirement of vitamin Okay – which is essential for blood clotting and wholesome bones.

Swiss chard, which is available in a wide range of colors, additionally has important minerals comparable to iron, copper, potassium and calcium.

Collard greens

Collard greens are a great supply of lutein, which is essential for eye well being. They’re filled with nutritional vitamins A and C and minerals comparable to calcium, iron, zinc, copper and selenium, and are a great supply of fibre. As with spinach, you will get this all 12 months spherical.


If you happen to’re within the temper for a leafy inexperienced with a recent, tangy, barely bitter and peppery style, take into account including rocket to your plate. It has been consumed by people since not less than Roman occasions, and is a well-liked topping on pizzas.

Rocket, often known as arugula and eruca, is full of nitrates – which research have proven can enhance efficiency in sports activities. Rocket can also be wealthy in nutritional vitamins Okay and C, and calcium and polyphenols.

Romaine lettuce

The crunchy and mild-tasting romaine lettuce is filled with nutrient-rich goodies. It’s a good supply of nutritional vitamins and minerals, together with nutritional vitamins A, Okay, C and folate (a B vitamin that’s particularly essential throughout being pregnant). These vitamins are important for sustaining total well being and supporting a wholesome immune system.

Romaine, often known as cos lettuce, is a supply of fibre too, which is understood to cut back your threat of coronary heart illness, stroke, sort 2 diabetes and bowel most cancers.


If you happen to take pleasure in a little bit of spice and need to incorporate a leafy inexperienced with a definite flavour into your meals, watercress is a superb alternative. It not solely provides a burst of style but in addition gives a wealthy supply of nutritional vitamins A and C and antioxidants. Analysis means that watercress may very well be a therapeutic agent in oral most cancers.

Bok choy

If you happen to’re searching for a leafy inexperienced with a mild flavour and satisfying texture, bok choy is a superb alternative. This number of Chinese language white cabbage can be utilized in stir-fries, soups, salads or just sautéed as a aspect dish.

It’s wealthy in fibre in addition to numerous nutritional vitamins, minerals and antioxidants. This leafy inexperienced may also help preserve bone well being, immunity, imaginative and prescient, coronary heart well being, blood stress and presumably forestall sure varieties of most cancers.

I want to have a balanced weight-reduction plan and including these leafy greens may also help me keep wholesome, enhance my immunity, and cut back the danger of assorted power ailments. They’re additionally low in energy, making them a sensible choice for individuals who need to handle their weight. So take pleasure in them in salads, smoothies, soups or as a aspect dish together with your favorite meals.The Conversation

Swrajit Sarkar, Senior Lecturer in Vitamin, Metropolis, College of London

This text is republished from The Dialog below a Artistic Commons license. Learn the unique article.

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