Eat More Vegetables Challenge

In this week's challenge you must Eat Green Leafy vegetables . There are very good reasons to include more leafy greens in your diet. They are packed with vitamins, minerals like iron and calcium, antoxidants, fibre, phytonutrients and chlorophyll. They are also a source of omega-3 fatty acids, have anti-inflammatory properties.

Here are 13 of the healthiest leafy green vegetables to include in your diet:

1. Kale
   

   Kale is rich in minerals, antioxidants and vitamins, particularly vitamins A, C and K. To reap the most benefits, it’s best eaten raw, as cooking reduces the nutritional profile of the vegetable.



2. Microgreens
   

   Microgreens are immature greens, which have been popular since the 1980s. They’re flavorful and packed with nutrients like vitamins C, E and K. What’s more, they can be grown all year.



3. Collard Greens
   

   Collard greens have thick leaves and are bitter in taste. They’re one of the best sources of vitamin K, may reduce blood clots and promote healthy bones.




4. Spinach
   

   Spinach is a popular leafy green vegetable that can be used in a variety of ways. It’s a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy.



5. Cabbage
   

   Cabbage has thick leaves and comes in various colors. It has cancer-protective properties and can be turned into sauerkraut, which offers additional health benefits.



6. Beet Greens
   

   Beet greens are edible green leaves found on the tip of beets. They’re full of nutrients, including antioxidants that may support eye health.



7. Watercress
   

   Watercress has been used in herbal medicine for centuries. A few test-tube studies suggest it may be beneficial in cancer treatment, but no human studies have confirmed these effects.



8. Romaine Lettuce
   

   Romaine lettuce is a popular lettuce found in many salads. It’s rich in vitamins A and K, and a study in rats suggests it may improve blood lipid levels.



9. Swiss Chard
   

   Swiss chard is rich in color and often incorporated into Mediterranean cooking. It contains the flavonoid syringic acid, which may be beneficial for reducing blood sugar levels. However, human-based research on its effectiveness is lacking.



10. Arugula
    

    Arugula is a leafy green vegetable that goes by several different names, including rocket and rucola. It’s rich in vitamins and naturally occurring nitrates, which may help reduce blood pressure and improve blood flow.



11. Endive
    

    Endive is a lesser-known leafy green vegetable that is curly and crisp in texture. It contains several nutrients, including the antioxidant kaempferol, which may reduce cancer cell growth.



12. Bok Choy
    

    Bok choy is popular in China and often used in soups and stir-fries. It contains the mineral selenium, which benefits your brain health, immunity, cancer protection and thyroid health.



13. Turnip Greens
    

    Turnip greens are the leaves of the turnip plant and are considered a cruciferous vegetable. Studies have found that they may decrease stress in your body and reduce your risk of heart disease, cancer and inflammation.

Suggested Reading:

12 Incredible Benefits of Getting More Greens in Your Diet - Learn more here.

18 Ways to Get More Leafy Greens in Your Life - Learn more here.