Leafy greens like spinach, kale, romaine lettuce, and collard greens are some of the healthiest foods you can eat. They are full of vitamins and minerals that help your body work at its best. Leafy greens are also low in calories, making them a great choice for snacks or meals.
Greens are good for your eyes, heart, and bones. Many are packed with vitamin K, which helps your blood clot and supports strong bones. They also have vitamin A, which helps your eyes see better and keeps your skin healthy. Some leafy greens, like spinach and Swiss chard, have iron to help carry oxygen in your blood.
Leafy greens are also full of antioxidants and fiber. Antioxidants protect your cells from damage. Fiber helps with digestion and can keep your heart healthy by lowering cholesterol levels.
Tips When Eating Leafy Greens
- Eat them raw or lightly cooked. Raw greens have the most nutrients. Light steaming or sautéing is good too, but try not to overcook them.
- Wash well before eating. Rinse greens under cool water to remove dirt..
- Keep them fresh. Store greens in a container or bag with a paper towel in the fridge. This helps them stay fresh longer.
How to Add Leafy Greens to Your Diet
- Blend into smoothies. Add a handful of spinach or kale to a fruit smoothie. You will not even taste the greens!
- Toss into salads. Mix different greens like romaine, spinach, and arugula for a tasty and colorful salad.
- Add to sandwiches or wraps. Layer in lettuce or spinach for extra crunch and nutrients.
- Stir into soups or pasta. Add chopped greens at the end of cooking for an easy boost of vitamins.
- Bake into snacks. Make kale chips by baking kale leaves with olive oil and a pinch of salt until crispy.
Why It Matters for Earth Day
- Eating more leafy greens is good for you and the planet. Leafy greens often take fewer resources to grow than animal foods. That means less water, less land, and fewer greenhouse gases. Choosing more plant foods can help protect the Earth’s air, water, and climate.
References
Yan L. “Dark Green Leafy Vegetables.” USDA Agricultural Research Service. September 11, 2023, https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables.
“6 Easy Ways to Get in Those Dark Leafy Greens.” Oregon Clinic. January 15, 2017. https://www.oregonclinic.com/newsroom/6-easy-way-get-those-dark-leafy-greens/.
“Hate Leafy Greens? This Recipe May Change Your Mind.” The University of Vermont Health Network. May 11, 2023. https://www.uvmhealth.org/healthsource/hate-leafy-greens-recipe-may-change-your-mind.