Health Benefits of Leafy Green Vegetables

By Jigna Mehta

Leafy green vegetables have great nutritional value that includes
vitamincs A,C, E, and K and antioxidants that helps slow down or prevent damage
to our cells. Some examples include collard green, dark green leafy lettuce,
spinach, and kale.

What is the serving size?

1 cup raw and 1/2 cup cooked vegetables equals 1 serving size

How do we incorporate them into our diet?

  • Salad with low fat dressing
  • Bake them into crispy chips such as baked kale chips
  • Cook them with herbs and spices as side dishes
  • Consume them in a green smoothie form
  • Whole wheat pasta or home made pizza with finely chopped spinach or kale
  • Add them to sopys, sandwiches, or wraps
  • Lightly stir fry them or steam them

How to conserve the most nutrients or increase the absorption?

  • Do not cook these vegetables with closed lids to conserve the color
  • Do not use any baking soda – it alters the color of the vegetables
  • These vegetables do get cooked very fast, try to avoid overcooking them
  • You can maximize the absorption of nutrients if these vegetables are cooked with Vitamin C rich foods — Spinach could be cooked with tomatoes or lime juice
    ,or a spinach salad can be consumed with a glass of 100% orange juice.

Read more about leafy green vegetables and their health benefits here!

Salad Recipe – Cranberry Spinach Salad


  • 1 lb baby spinach
  • 1 cup dried cranberries
  • 3/4 cup slivered almonds
  • 1/2 cup white wine vinegar
  • 1/4 cup extra virgin olive oil
  • 1/4 cup 100% orange juice
  • 1/8 tsp black pepper powder


  • In a large salad bowl, combine the spinach with the roasted flaked almonds and cranberries
  • In a medium bowl, whisk white wine vinegar, olive oil, and black pepper power
  • Toss everything together right before serving

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