ou might have heard your parents say “Eat your greens” whilst you were growing up, but why? What makes green food so special?
Green foods typically are the most nutrient dense out of all the types of food available, i.e. they contain the greatest amounts of vitamins, minerals and even phytochemicals (super chemicals found in food that have disease preventing or protective characteristics), per calorie consumed.
Jill Nussinow, author of the award-winning “The Veggie Queen : Vegetables Get the Royal Treatment” also says that “Greens are the No. 1 food you can eat regularly to help improve your health” [1].
Green foods are also typically high in fiber, helping you feel fuller for longer which contributes to effective fat loss and maintaining a healthy weight.
Benefits of Green Veggies
The benefits of eating green vegetables are almost endless. Below are 14 of the positive health benefits you can experience from including more green foods into your diet:
1. Slow Down Aging –
Vitamin K found in many green foods is vital in combating some age related conditions such as cardiovascular disease, weak bones & kidney calcification [2].
2. Protect Eye Health –
Lutein and zeaxanthin (don’t worry, no marks for remembering chemical names here) plays a bit part in protecting the eye, helping prevent both cataract and age-related macular degeneration, i.e. one of the main causes of elderly people losing their sight [3].
3. Provides Energy –
The B vitamins found within many green foods supports the conversion of calories into fuel for the body, helping us have more energy throughout the day.
4. Strong Bones & Teeth –
Many green foods are a good source of calcium, helping promote not only strong bones and teeth, but also regulating muscle contractions [4].
5. Prevent Cancer –
Many cruciferous vegetables (i.e. from the cabbage family) contain isothiocyanates which studies have shown to have a cancer preventing properties [5].
6. Promote Healthy Gut –
Green vegetables have also been shown to keep infections at bay and maintain healthy intestines [6].
7. Reduced risk of Diabetes –
Various studies have documented that the nitrate found in green vegetables reduces the risk of diabetes [7].
8. Protects Your Heart –
Green leafy vegetables are associated with a reduced risk of cardiovascular disease [8].
9. Supports Weight Loss –
Looking to shift a couple of pounds? Turn more of your plate green. Green vegetables are nutrient-dense, low in calories and full of fiber, helping you lose fat more easily.
10. Maintains Effective Digestion –
Green vegetables are a great source of folate (vitamin B9), which helps the digestion and use of proteins [9].
11. Mental Clarify & Focus –
One of the key nutrients in green vegetables is vitamin K, which (in addition to a range of other benefits) can help keep us mentally sharp according to Martha Clare Morris from Rush University [10].
12. Clearer Skin –
A study of korean students found that a control group who had clear skin had more green leafy vegetables as part of their diet [11], additionally, various anecdotal sources cite a relationship between green vegetable consumption and more radiant skin.
13. More Reliable Conception –
If you’re looking to make children, increases in vitamin E, which can be found in abundance in green leafy vegetables, has been shown to reduce infertility [12].
14. Prevent Cognitive Decline –
Researchers at the Friedman School of Nutrition Science found that those who had more folate (or vitamin B9) in their diets, which can be found in abundance in green vegetables, showed less of a decline in verbal fluency skills over three years [13].
So it looks like your parents were right! Eating your greens is a great way to give you a whole host of health benefits.
These benefits are only the beginning too, with an increasing amount of research going into green fruit and vegetables (or “nature’s multivitamins” as they are often known), you’d be crazy not to throw a few extra greens into your daily diet.
Here you’ll find 35 of the best green foods for greater health, with added information on their specific benefits and how to incorporate more of them into your diet. Think of this article as the holy grail of green nutrition.
Are you ready to eat green for greater health?
Awesome! Let’s get started:
1. Brocolli
You may have pushed it to the side of your plate as a child (I know I did!), but this little green tree is one of the kings of the green food world.
From the cabbage family, this superfood is comprised of a green stalk with a bushy green head on top (called “florets”), whereby both elements can be eaten.
In the supermarket, you should be able to easily find brocolli in a range of varieties, from raw bunches sitting in the vegetable boxes, to frozen florets available to be cooked at home, meaning there’s no excuses for skipping this nutritional powerhouse.
| Key Benefits Reduce risk of cancer [14] Maintain healthy skin [15] Keeps heart healthy [16] | Tips To Get More Into Your Diet Blend and mix into a soup Chop it raw and add it to your next wrap Add to quiches & pastries |
2. Avocado
“Steak of the tree” one of my friends affectionately calls it, but it’s much more than simply a filling fruit used to make guacamole.
Cultivated in Mediterranean and tropical climates of the world, this nutritious and tasty superfood is full of healthy fats, with most of the fat coming from oleic acid, a key component in olive oil.
They can be bought in nearly all major supermarkets, but beware, make sure you don’t try to cut into it before it’s ripe or you could end up hacking away at the unripe flesh inside and wasting a perfectly good avocado!
| Key Benefits Great source of heart-healthy fatty acids [17] Contains lutein and zeaxanthin, helping maintain eye health Improves good/bad cholesterol balance [18] | Tips To Get More Into Your Diet Half it and eat with a spoon Make homemade guacamole Slice up and throw into salads |
3. Nopales
This somewhat unusual vegetables are thick, oval stems of a cactus which are popular within Mexican cuisine, but they are now gaining more popularity in the more Western world due to the range of health benefits they provide.
These vegetables can potentially be found at your local supermarket, hopefully with the spikes already removed!
If the spikes are still there when you get them home (look at the bumps to check) simply peel them away, wearing plastic gloves if desired.
| Key Benefits High fiber, supporting healthy digestion Helps control inflammation [19] Reduces bad cholesterol [20] | Tips To Get More Into Your Diet Slice and add to salads Boil and add to Mexican meals as a side dish Grill and add to fajitas |
4. Kale
This superfood has risen in popularity in recent years. It’s a member of the cabbage family, with it’s leaves being green, but sometimes slightly purple or blue.
Kale stands up to all other green foods on the planet due to it’s incredible nutrient density and it’s impressive range of beneficial compounds.
With it being one of the most nutrient dense foods on the planet and containing an array of minerals that people often lack, you’d be crazy not to add this leafy green onto your next shopping list.
| Key Benefits Really high in antioxidants, helping protect against oxidative damage in the body [21] Excellent source of vitamin C [22] One of the world’s best sources of vitamin K [23] | Tips To Get More Into Your Diet Mix into lasagnas Boil and add to salads Bake in the oven to make delicious kale chips |
5. Sprouts
These little green balls are sometimes unfortunately (and unfairly) pushed towards the side of the plate during Christmas dinner, but these miniature green leafy vegetables are not to be avoided.
With origins based in Belgium (hence the popular term “Brussels Sprout”), sprouts have been yielding health benefits for centuries, with the forerunners said to have been consumed as far back as ancient Rome.
If you can ignore (or camouflage) the bitter taste, sprouts can be a powerful addition to your green health arsenal.
| Key Benefits Vitamin K content improves bone health [24] Fiber content prevents constipation Antioxidants help reduce the risk of cancer [25] | Tips To Get More Into Your Diet Roast with a small amount of oil Add into your next stir fry Steam and add to pasta dishes |
6. Kiwi
No, no, we’re not condoning trying to eat people from New Zealand, or the little birds either we’re referring to the little hairy fruit here.
The kiwifruit is a small egg shaped fruit, about the size of a large hen’s egg, with a brown fibrous coating, but look past it’s fuzzy exterior and you’ll find a juicy green centre, teeming with health benefits.
| Key Benefits Vitamin C content helps maintain immunity More potassium than a banana, helping control blood pressure [26] Low glycemic load, so no rush in blood sugar | Tips To Get More Into Your Diet Cut in half and eat the inside with a spoon Add to cocktails Include in a fruit salad. |
7. Edamame
Edamame (“Edam-amey” / “Eda-maim” / “Edama-me”?) well, however you pronounce it, there’s no denying these powerful green pods in terms of boosting your health.
The edamame bean is a collection of immature soybeans that are still in their pod, it’s often found within Chinese, Japanese and Indonesian recipes, and for good reason, edamame beans not only contain various health boosting vitamins, but are a good source of protein too, giving roughly 11g of protein per 100g of edamame.
| Key Benefits Great vegan / vegetarian source of protein Contributes to healthy bones [27] Source of iron, helping maintain energy levels | Tips To Get More Into Your Diet Boil and sprinkle with salt before serving in a bowl Add to stir fry dishes Remove from pods and mix with rice dishes |
8. Seaweed
Forget your diving gear, seaweed is now commonly available in a range of supermarkets and health stores globally, allowing you to take advantage of its health benefits without carrying an oxygen tank to the beach.
Sometimes found at a Chinese buffet, this green stringy health food can happily become a part of your weekly diet, but careful not to add to every daily meal, two servings (two tablespoons per serving) a week should be plenty to make the most of seaweed’s benefits [28]
| Key Benefits Can help promote testosterone and reduce the risk of breast cancer [29] Great source of iodine for a healthy thyroid Potent source of antioxidants [30] | Tips To Get More Into Your Diet Layer inside sandwiches and burgers Add to sushi dishes Mix in with seafood pastas |
9. Green Beans / String Beans
Sometimes referred to as “snap beans”, due to their ability to be snapped apart easily, green beans are harvested with their beans in a pod before they have had the chance to mature.
Found at most major supermarkets, green beans (which aren’t actually considered as a bean in terms of nutrition) are incredibly versatile and can be added to a wide array of recipes to boost the health benefits in the dish.
| Key Benefits Chlorophyll content can protect against cancer [31] Contains lutein and zeaxanthin, helping maintain eye health Potassium content helps control blood pressure [32] | Tips To Get More Into Your Diet Boil and add to a vegetable medely Add into your next stir fry Dice and mix into pasta dishes |
10. Asparagus
This member of the lily family is made up of green shoots that are harvested ready to be eaten by the health conscious consumer.
Asparagus is another nutritional powerhouse, and fortunately can be added to a variety of meals to give you a much needed boost of vitamins and minerals.
Asparagus is also a diuretic (helping you get rid of excess water), but don’t be alarmed if this causes a strange aroma in the bathroom!
| Key Benefits Folate content can help improve mood, sleep and apetite [33] Antioxidant content may slow the aging process [34] Glutathione content is cancer preventative [35] | Tips To Get More Into Your Diet Grill and add to sandwiches Cut and blend into a soup Bake into a savory pie |
11. Spinach
Spinach isn’t just for popeye, this leafy green can give you various health benefits when incorporated into your diet.
With edible leaves, the plant can be enjoyed year round and can be added to a wide variety of recipes and dishes.
You can buy it raw, frozen and even canned if you so choose, just be sure to train more than your forearms if you’re building muscle so you don’t end up like the one-eyed sailor.
| Key Benefits Works to prevent cognitive decline Great source of iron for maintaining energy Vitamin K content helps maintain bone health [36] | Tips To Get More Into Your Diet Keep raw and add to sandwiches Boil and add into pasta dishes Mix in with risottos and rice dishes |
12. Callaloo
Don’t worry if you’ve not heard of callaloo before, this leafy green vegetable (whereby callaloo is known as a popular Caribbean dish) is a big component of Caribbean dishes, and for good reason too, with more benefits to your health than you can count on your fingers.
There’s lots of information surrounding this vegetable as the names of the vegetable and the Jamaican dish are often mixed up, in terms of the vegetable itself, taro and amranthus viridis are often used.
If you’re going to try callaloo (and you definitely should, it’s taste resembles something of a creamy version of spinach and it’s highly versatile) then if you can’t find it among the vegetables, you should be able to find it canned in the “world food” section of your local supermarket.
Simply opening up 1 can of callaloo and 1 can of tuna before mixing and leaving in the microwave for 2 minutes can give you a quick, high protein and nutritious meal when you’re busy.
| Key Benefits Source of antioxidants [37] Vitamin K content helps maintain bone health [38] Potassium content helps maintain safe blood pressure [39] | Tips To Get More Into Your Diet Mix into a stir fry Microwave with tuna Add to a green smoothie |
13. Cabbage
The key ingredient of sauerkraut and another addition to the green leafy vegetable arsenal, cabbage comes in a range of varieties, adding any of which to your diet will help steer you towards optimal health.
Cabbage is particularly popular in Asian cooking and can also be added to a variety of other meals and even to make your own homemade sauerkraut.
| Key Benefits Great source of vitamin C & K Cabbage compounds help prevent cancer [40] Lowers bad cholesterol [41] | Tips To Get More Into Your Diet Mix into a stir fry Make homemade sauerkraut Use within salads |
14. Celery
Celery isn’t just a way to make your bloody Mary that little bit better, oh no, this green stick is also another way to boost your health, so if you’re not feeling 100%, maybe skip the vodka for a night and stick to the celery and tomato juice.
Hailed by dieters for it’s super low calorie content, with one stick of celery containing barely 10 calories, it also acts as a source of valuable vitamins and nutrients to help you feel great.
| Key Benefits Fiber content supports digestive health [42] Rich in antioxidants containing anti-inflammatory properties [43] Lowers bad cholesterol [44] | Tips To Get More Into Your Diet Eat raw with peanut butter Mix into a stir fry Chop into stalks and use with dips |
15. Pears
Time to get fruity, the simple pear comes in thousands of varieties and is usually green, sweet and juicy.
It’s a great addition to any lunchbox and is another way to help you towards getting your 5-a-day (though when fruit and vegetables taste so good there’s no reason to stop at 5 of course!).
A pear can be taken with ease to work, or simply left in a fruit bowl on the kitchen table, there really is so many ways to incorporate this green fruit into your day for greater health.
| Key Benefits Great source of fiber Can help control diabetes [45] Vitamin C content helps boost immune system | Tips To Get More Into Your Diet Pick up and eat! Dice and add to fruit salads Bake into desserts |
16. Peas
Peas are the tiny seeds that come in pods, usually with quite a few peas in any given pod. They come in a wide range of different types but they certainly pack a punch when it comes to providing effective nutrition.
Peas are also often used as a source of protein for vegetarians and vegans and is even used to make protein powder.
Canned or fresh from the vegetable isle, peas can be added to lots of different meals to boost it’s nutritional content.
| Key Benefits Good source of protein (5g per 100g) Compounds help prevent stomach cancer [46] Fiber and lutein content improves heart health [47] | Tips To Get More Into Your Diet Blend into a soup Mix into rice dishes Mash and serve with sweet potato chips |
17. Basil
It’s more than just a way to make your food taste that little bit more gourmet, basil is also considered one of the healthiest herbs.
Basil is easy to both grow and maintain, so rather than running down to the local supermarket, you could simply plant and harvest your own basil (which definitely will get you extra points on Come Dine with Me!).
It comes in a few different varieties, which will change the flavor slightly, either way, adding basil will not only make you look better at cooking, but give you a extra nutritional boost too!
| Key Benefits Basil extracts have the potential to fight diabetes [48] Beta-carotene content helps maintain vision [49] Can help prevent the harmful effects of aging [50] | Tips To Get More Into Your Diet Add to pasta dishes Serve with fish Mix into egg dishes |
18. Watercress
This highly versatile little leaf is a semi aquatic vegetable that grows best in watery conditions.
You may find watercress growing near certain streams, however if you don’t want to go looking around the streams in your area, it’s much more easily bought from the local supermarket.
When making food, the size of the leaves of this vegetable means you can easily sneak it into a loved ones meal, making them that little bit healthier without them knowing!
| Key Benefits Vitamin K content supports bone health [51] Contains lutein, helping maintain eye health Helps protect against lung cancer [52] | Tips To Get More Into Your Diet Add to your sandwiches Mix in with salads Wilt into pastas or a stir fry |
19. Bok Choi
This increasingly popular cruciferous (i.e. from the cabbage family) green vegetable is sometimes known by a few different names including pak choi, white mustard cabbage, Chinese celery cabbage and even “horse’s ear”, whatever you call it, this nutritional powerhouse is a worthwhile addition to your weekly shopping list.
Bok Choi is another member in our green leafy vegetable category, but don’t worry, you don’t have to choose just the one, with how magical these vegetables are you can almost eat as many of them as you like!
| Key Benefits Source of both vitamin A & C Vitamin K content supports healthy bones Folate and B6 content support heart health [53] | Tips To Get More Into Your Diet Mix into a stir fry Add into an Asian-style soup Cut into strips and cook with noodles |
20. Green Tea
Okay Okay, you’ve caught us, this is a drink not a food, but there was no way we could leave this green drink out of our list, it’s not only delicious but can yield more health benefits than you can count on all of your fingers and your toes.
A key foundation of Chinese medicine, green tea has been used to treat everything from headaches to depression, these days, green tea features in a wide range of supplement products from diet pills to detox the body due to their potent antioxidant content.
| Key Benefits Caffeine content can improve brain function and mood [54] Helps burn fat [55] Antioxidant content can protect against cancer [56] | Tips To Get More Into Your Diet Simply brew a cup of green tea! Drink with cinnamon to reduce blood sugar Add ice cubes and lemon for an iced green tea |
21. Cucumber
There’s more to cucumber than simply throwing it over your eyes during a spa day, this long green vegetable is made up of 95% water so is fantastic for keeping you hydrated.
Cucumber comes from the same plant family as watermelon & pumpkin and contains a few important vitamins and minerals that shouldn’t be ignored suchc as vitamin C, K, copper and potassium.
Next time you give yourself a spa treatment with cucumber, feel free to eat them afterwards and you might feel even better!
| Key Benefits Great for keeping hydrated Fisetin content can protect brain cells from age-related decline [57] B vitamin content can buffer the damaging effects of stress [58] | Tips To Get More Into Your Diet Use at parties for various dips Add in to sandwiches Mix into salads |
22. Green Onions / Spring Onions
Essentially baby onions, otherwise known as green onions, scallions or spring onions, the green onion is simply a normal onion that has been harvested early in the growing season, but even the green shoots and the miniature white bulb can be eaten to boost the nutritional content of your meal.
Green onions also feature in Chinese medicine and it’s no surprise once you start to learn of it’s impressive health benefits and vitamin content.
| Key Benefits Vitamin C content helps boost immunity Pectin from spring onions reduces the chances of developing cancers [59] Vitamin A content promotes eye health [60] | Tips To Get More Into Your Diet Mix into your next stir fry Add into salads Shred and serve on pizza |
23. Green Peppers
The least mature of the bell pepper varieties, the green pepper is simply a red bell pepper that has been harvested slightly early, however it will still ripen in storage and transit.
Compared to it’s red, yellow and orange counterparts, the green pepper is slightly less sweet and has a very mild bitter taste, allowing it to add an interesting dimension into
| Key Benefits Fiber content supports healthy digestion Vitamin C content helps boost immunity Zeaxanthin content promotes eye health [61] | Tips To Get More Into Your Diet Eat raw with hummus Shred and include in an omelet Add to pasta dishes |
24. Green Apples
“An apple a day keeps the doctor away!”, so the popular phrase goes. Green apples are a delicious way to ensure you’re well on your way towards the recommended number of fruit and vegetable portions per day.
Easy to throw into your bag and quite durable compared to softer fruits such as berries, taking an apple a day to work is a great to fueling your day.
Green apples have also been linked to better skin and stable blood sugar.
| Key Benefits Can help you feel fuller and aid weight loss [62] Antioxidant content can prevent cancer [63] Fiber content helps stabilize blood sugar [64] | Tips To Get More Into Your Diet Pick up and eat! Slice and eat with peanut butter pre-exercise Sprinkle with cinnamon and bake for a healthy desert |
25. Green Grapes
Grapes have been enjoyed by various cultures going back hundreds if not thousands of years.
If you’re lucky you might be able to get your other half to serve you some green grapes as you lie on a chaise lounge, helping you feel like Caesar or some sort of Roman lord…
Failing that, simply keep a bowl at home to pick up as you get peckish, this way you won’t miss out on all the health benefits enjoyed by royals of times gone by.
Wearing robes and a crown is of course optional.
| Key Benefits Reservatol content helps protect cells from free-radical damage [65] Vitamins A & C content helps boost immunity Fiber & potassium content contribute to a healthy heart [66] | Tips To Get More Into Your Diet Grab a handful from a fruit bowl Mix in with Greek yogurt for a healthy desert Encourage loved ones to feed you from the vine. |
26. Mustard Greens
Mustard greens aren’t simply pots of mustard that haven’t been touched for a few years, this super leafy green vegetable (there’s definitely a trend here) is another food which can boost your health simply by it being added to your weekly diet.
Otherwise known as Kai Choi, Chinese mustard or the fancier name: Brassica Juncea, mustard greens resemble big kale leaves but with more of a horseradish or mustard-like flavor.
| Key Benefits Vitamin K content supports strong bones [67] Lowers levels of bad cholesterol [68] Phytonutrient content fights cancer [69] | Tips To Get More Into Your Diet Shred and add to a stir fry Boil and add to a curry Use in a side salad |
27. Artichoke
Artichokes are a thistle with a flowering head, before the flower bud blooms open it can also be eaten and although not the simplest food to cook, the effort is worth it.
The leaf, stem and root of the artichoke are often used in medicinal supplements as they contain effective concentrations of certain chemicals such as copper, calcium, potassium, iron, manganese and phosphorus.
It’s essentially a multivitamin in the form of a bud of a flower.
| Key Benefits Copper content supports the production of red blood cells [70] Proven to treat high cholesterol [71] Cynarin content improves digestive health [72] | Tips To Get More Into Your Diet Grill and use for dips Buy in jars and add to rice recipes Boil and add to casseroles |
28. Limes
Limes are for more than adding to a cola on a warm summers day, they give you lots of health benefits you might otherwise be missing out on.
Less sour than lemons, adding lime juice to a variety of meals or healthy drinks is a fantastic idea for not only your taste-buds, but your health too.
Lime zest is also very popular in a range of dishes from Mexican, Thai and Vietnamese.
| Key Benefits Lime compounds have been shown to prevent cancers [73] Vitamin C content promotes immunity Lime compounds also exhibit antibiotic properties [74] | Tips To Get More Into Your Diet Use lime juice to squeeze over salads Blend lime juice into a smoothie Squeeze over meat on the barbeque |
29. Zucchini / Courgette
Wherever you’re from, zucchinis (or courgettes) are a fantastic ingredient to add to various dishes to increase the valuable nutrients in your daily diet.
Zucchinis can grow up to a meter long, but are usually harvested at less than half of that size, they resemble miniature green batons and are a type of summer squash.
Like most of the squash family, zucchinis have smooth skin, crunch flesh and high moisture content.
| Key Benefits The potassium content helps reduce blood pressure [75] Folate content supports heart health Vitamin C helps support immunity | Tips To Get More Into Your Diet Substitute for pasta Cut into circles and top with cheese & tomato Dice and add to rice dishes |
30. Collards
Collards are another members of the cruciferous vegetable family, along with kale, broccoli, sprouts etc.
Like the rest of the family, collards or collard greens, are nutritional powerhouses which can essentially transform your health when used to clean up your weekly diet.
Collards are “cabbage-like leaves” and come in several varieties depending on the type of soil and the climate it grows in, whichever variety you manage to pick up, you can be sure that having a few collards on your plate will make it far healthier than it would have been otherwise.
| Key Benefits Can support the cardiovascular system [76] Powerful at removing bad cholesterol [77] Phytonutrients help fight cancer [78] | Tips To Get More Into Your Diet Boil and serve mixed with meat Use as pouches and stuff with other vegetables Shred and add to pasta dishes |
31. Swiss Chard
Hailed as “natures multivitamin”, Swiss chard is popular in the Mediterranean region and even features in the widely praised and incredibly healthy Mediterranean diet.
Swiss chard, or chard for short, has large green leaves but it’s stalk can come in different colors from green, red and even multi-colored.
Containing at least 13 different polypenol antioxidants and even syringic acid (don’t worry about the name, these are all super healthy compounds), this leafy multivitamin is not one to be missed off the shopping list.
| Key Benefits An impressive array of antioxidants prevents oxidative stress [79] Vitamin K content promotes strong bonesIron content supports red blood cell formation [80] | Tips To Get More Into Your Diet Mix into a salad Cook into pastry dishes Shred and add to an omelette |
32. Green Olives
There are three main groups of olives, green, purple and black, where green olives are simply purple olives that have been harvested slightly earlier (black olives may have had additional compounds added in order to turn them black if you’re interested!).
Lots of attention has been paid to the oil of olives rather than the olives themselves specifically, despite olives being one of the world’s most widely enjoyed foods.
Green olives are also more frequently consumed as snacks as compared to their darker counterparts which feature more prominently in cooking, i.e. on pizzas or in salads.
Easy to eat, simply pick up a jar or pouch from your local supermarket and nibble away through the week to take advantage of their health benefits, they do however contain sodium, not anything to worry about but be careful if you’re thinking of eating a few jars of olives a day!
| Key Benefits Antioxidant content helps fight cancer [81] Healthy fat content linked to reduced blood pressure [82] Supports healthy cholesterol balance [83] | Tips To Get More Into Your Diet Take a small pack as a snack for work Add into sandwiches Mix into rice dishes |
33. Turnip Greens
The simple turnip is a root vegetable known for it’s white bulb, but it’s not just the tasty bulk you can add to your cooking, adding the turnip leaves, otherwise known as turnip greens, can be an excellent way to boost the nutritional content of your meals whilst minimizing waste.
Turnip greens have a flavor that is slightly similar to that of mustard greens and they are a common side dish in southeastern U.S. cooking.
They have been known to be fairly bitter, which can add an interesting element to your meals.
Another member of the leafy green food family, this cruciferous vegetable is an excellent addition to your weekly diet, even ranking among the other top foods in the ANDI score (Aggregate Nutrient Density Index) along with collard and mustard greens in addition to kale and Swiss chard, all of which earn a score of 1,000 points – the highest score available.
| Key Benefits Vitamin A promotes healthy skin & hair [84] Vitamin K content supports healthy bones [85] Phyto-nutrients help fight cancer [86] | Tips To Get More Into Your Diet Boil and serve as a side dish Add to a stir fry Include into a casserole |
34. Romaine Lettuce
Coming to the penultimate green food of our list, is romaine lettuce, a.k.a cos lettuce. Romaine lettuce is not just your average ingredient to add extra textures to your sandwich, it’s an ingredient that will give you a boost of nutrition all by itself.
Sometimes referred to as “Roman lettuce”, it is also conveniently the typical lettuce used to make up a Caesar salad (if you’re thinking of having a Roman house party, having this with a serving of green grapes would be excellent ideas!).
Romaine lettuce has a very mild taste, as such it can be added to almost any meal to boost the health benefits of the dish but without compromising taste.
| Key Benefits Vitamin C & beta-carotene help keep your heart healthy [87] Phytonutrients combat cancer [88] Vitamin K content supports strong bones [89] | Tips To Get More Into Your Diet Use as a base for salads Include in your sandwiches Add to a stir fry |
35. Arugula
Last, but by no means least, on our list of incredible green foods for greater health is arugula, otherwise known by salad rocket, rucoli, rugula, colewort, roquette, rucola and even eruca sativa.
Arugula has a somewhat peppery mustard flavor and is made up of dark green spiky leaves, it’s particularly popular in Italian cooking and is a great addition to salads in order to increase the nutritional value of the meal even further, it even ranks in the top 20 foods in terms of ANDI score (Aggregate Nutrient Density Index).
Easily found in larger supermarkets in the produce section, this green leaf is our final member of green foods for greater health, give it a try sometime to take advantage of its benefits.
| Key Benefits Phytonutrients combat cancer [90] Nitrate content can enhance athletic performance [91] Vitamin K content supports healthy bones [92] | Tips To Get More Into Your Diet Mix into your salads Add to sandwiches Include with pasta dishes and casseroles |
Conclusion
So there you have it, 35 of the most powerful green foods in terms of increasing your health and well-being, for the best results couple these foods with good sources of protein, compound exercises and high intensity interval training (HIIT).
These foods can do almost everything to help revolutionize your health, from maintaining effective vision, fighting cancer, helping you lose weight and even keeping your brain sharper in old age, there is very little that these green foods can’t do. Couple these foods with a pescatarian diet and you can enhance these effects even further!
So why not set yourself a challenge and try to eat at least 2 foods from this list every day?
It could be as simple as eating an apple at lunchtime or even adding some kale into your evening meal, there are literally hundreds of different options for incorporating more of these green foods into your weekly diet, all of which will help you on your way to optimal health.
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References:
[1] Leafy Greens – Ranked and Rated – http://www.webmd.com/diet/leafy-greens-rated[2] 6 Health Benefits of Leafy Greens – http://www.besthealthmag.ca/best-eats/healthy-eating/6-health-benefits-of-leafy-greens?slide=1#iT0VX9ErICSz6jCW.97
[3] Health Benefits of Green Leafy Vegetables – http://www.vegetarian-nutrition.info/updates/benefits-of-green-leafy-vegetables.php
[4] Vitamins and Minerals – Calcium – http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Calcium.aspx
[5] Epidemiological studies on brassica vegetables and cancer risk- http://www.ncbi.nlm.nih.gov/pubmed/8877066
[6] Green vegetables directly influence immune defences and help maintain intestinal health – http://www.babraham.ac.uk/news/2011/10/green-vegetables-directly-influence-immune-defences-and-help-maintain-intestinal-health
[7] Eating more green vegetables may aid heart health, reduce risk of obesity & diabetes – http://www.medicalnewstoday.com/articles/286515.php
[8] Green Vegetables Protect the Heart – http://www.drfuhrman.com/library/green_vegetables.aspx?utm_source=email&utm_medium=Blast&utm_campaign=031715-green-vegetables-protect-heart-readmore
[9] Folic Acid (Folate – Vitamin B9) Benefits and Signs of Deficiency – http://www.vitamin-mineral-info.com/folic-acid-folate-vitamin-b9-benefits-signs-of-deficiency.php
[10] Green leafy vegetables give you the mental sharpness of someone 11 years younger – http://www.wddty.com/green-leafy-vegetables-give-you-the-mental-sharpness-of-someone-11-years-younger.html
[11] Acne: is our diet the cause? – http://www.telegraph.co.uk/news/health/8701775/Acne-is-our-diet-the-cause.html
[12] Institute for Optimum Nutrition: Boost Fertility – http://www.ion.ac.uk/information/onarchives/boostfertility
[13] Leafy Green Vegetables May Help Keep Brains Sharp Through Aging – http://www.sciencedaily.com/releases/2005/09/050926082256.htm
[14] Is broccoli a nutritional showstopper? – http://www.nhs.uk/livewell/superfoods/pages/is-broccoli-a-superfood.aspx
[15] What are the health benefits of broccoli? – http://www.medicalnewstoday.com/articles/266765.php
[16] Broccoli: Health Benefits, Risks & Nutrition Facts – http://www.livescience.com/45408-broccoli-nutrition.html
[17] 12 Proven Benefits of Avocado – http://authoritynutrition.com/12-proven-benefits-of-avocado/
[18] Effects of avocado on the level of blood lipids in patients with phenotype II and IV dyslipidemias – http://www.ncbi.nlm.nih.gov/pubmed/8561655
[19] 10 Health Benefits of Nopales – http://healthbenefitsofeating.com/herbs/10-health-benefits-nopales/
[20] Nopal Cactus Health Benefits – http://www.livestrong.com/article/115063-nopal-cactus-health-benefits/
[21] Oxidative Stress, Prooxidants, and Antioxidants: The Interplay – http://www.hindawi.com/journals/bmri/2014/761264/
[22] Nutrition Facts: Kale, raw – http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2
[23] 10 Proven Benefits of Kale – http://authoritynutrition.com/10-proven-benefits-of-kale/
[24] Bone Health: Looking Beyond Calcium – http://www.nutrition411.com/content/bone-health-looking-beyond-calcium
[25] What Are the Health Benefits of Eating Brussels Sprouts? – http://healthyeating.sfgate.com/health-benefits-eating-brussels-sprouts-4461.html
[26] What Are the Benefits of Eating Kiwi Fruit? – http://www.livestrong.com/article/346805-what-are-the-benefits-of-eating-kiwi-fruit/
[27] The Health Benefits of Edamame – http://www.livestrong.com/article/409591-the-health-benefits-of-edamame/
[28] Seaweed: The Green Superfood You’re Not Eating, But Should Be – http://www.huffingtonpost.com/2013/08/21/superfood-seaweed-health-benefits_n_3786076.html
[29] Seven reasons to eat seaweed – http://www.theguardian.com/lifeandstyle/2006/apr/15/healthandwellbeing.features
[30] Bio-Prospecting of a Few Brown Seaweeds for Their Cytotoxic and Antioxidant Activities – http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153065/
[31] What are the health benefits of green beans? – http://www.medicalnewstoday.com/articles/285753.php
[32] 10 Amazing Benefits of Green Beans – http://www.stylecraze.com/articles/amazing-benefits-of-green-beans/
[33] What are the health benefits of asparagus? – http://www.medicalnewstoday.com/articles/270805.php
[34] 5 powerful health benefits of asparagus you probably didn’t know – http://www.eatingwell.com/blogs/health_blog/5_powerful_health_benefits_of_asparagus_you_probably_didn_t_know
[35] Asparagus: Health Benefits, Risks (Stinky Pee) & Nutrition Facts – http://www.livescience.com/45295-asparagus-health.html
[36] The health benefits of… spinach – http://www.bbcgoodfood.com/howto/guide/ingredient-focus-spinach
[37] 12 Health Benefits of Callaloo: A Super Food – http://shatteringthematrix.com/profiles/blogs/12-health-benefits-of-callaloo-a-super-food#.VWm4TtK4RxA
[38] Health benefits of Callaloo herb: Amaranthus viridis – http://www.islandherbsandspices.com/health-benefits-of-callaloo-herb-amaranthus-viridis/
[39] Callaloo: More Than Just Iron – http://jamaica-gleaner.com/gleaner/20131113/health/health1.html
[40] What are the health benefits of cabbage? – http://www.medicalnewstoday.com/articles/284823.php
[41] Suppression of hypercholesterolemia in hepatoma-bearing rats by cabbage extract and its component, S-methyl-L-cysteine sulfoxide – http://www.ncbi.nlm.nih.gov/pubmed/9625597
[42] 11 Super Health Benefits in Just One Celery Stalk – http://www.care2.com/greenliving/11-super-health-benefits-in-just-1-celery-stalk.html
[43] Celery: Health Benefits & Nutrition Facts – http://www.livescience.com/50640-celery-nutrition.html
[44] The Incredible Powers of Celery Juice – http://www.naturalnews.com/024596_celery_juicing.html#
[45] Research shows pears could be part of a healthy diet to manage diabetes – http://www.ndsu.edu/research/news/detail/18319/
[46] 10 Health Benefits of Peas – http://www.care2.com/greenliving/10-health-benefits-of-peas.html
[47] What Are The Benefits of Eating Peas? – http://www.livestrong.com/article/407534-what-are-the-benefits-of-eating-peas/
[48] Hypoglycemic effect of basil (Ocimum basilicum) aqueous extract is mediated through inhibition of a-glucosidase and a-amylase activites: an in vitro study – http://www.ncbi.nlm.nih.gov/pubmed/21636683
[49] Health benefits of Basil herb – http://www.nutrition-and-you.com/basil-herb.html
[50] What are the health benefits of basil? – http://www.medicalnewstoday.com/articles/266425.php
[51] Why watercress is good for you – http://www.theguardian.com/lifeandstyle/2014/jan/20/why-watercress-is-good-for-you-potatoes-with-smoked-trout-recipe
[52] Effects of Watercress Consumption on Metabolism of a Tobacco-specific Lung Carcinogen in Smokers – http://cebp.aacrjournals.org/content/4/8/877.long
[53] What Are the Health Benefits of Bok Choy – http://healthyeating.sfgate.com/health-benefits-bok-choy-1551.html
[54] The impact of caffeine on mood, cognitive function, performance and hydration: a review of benefits and risks – http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2007.00665.x/full
[55] Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans – http://www.ncbi.nlm.nih.gov/pubmed/18326618
[56] Oxidative Damage and Cancer – http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1850635/
[57] Strawberries and cucumbers could help inhibit Alzheimer’s – http://www.thehealthsite.com/news/strawberries-and-cucumbers-could-help-inhibit-alzheimers/
[58] 9 Health Benefits of Cucumbers – http://articles.mercola.com/sites/articles/archive/2014/08/23/health-benefits-cucumbers.aspx#_edn1
[59] 12 Amazing Health Benefits of Spring Onions and Nutritional Value of Spring Onions – https://natural-herbal-remedies.knoji.com/12-amazing-health-benefits-of-spring-onions-and-nutritional-value-of-spring-onions-2/
[60] Benefits of Green Onions – http://healthyeating.sfgate.com/benefits-green-onions-7762.html
[61] What Are the Benefits of Eating Green Bell Peppers? – http://healthyeating.sfgate.com/benefits-eating-green-bell-peppers-4245.html
[62] Green Apples ad Weight Loss – http://www.livestrong.com/article/472039-green-apples-weight-loss/
[63] 10 Health Benefits Of Green Apples – http://lobobrandon.hubpages.com/hub/Green-apple-benefits-the-various-benefits-of-green-apples
[64] The Health Benefits of Granny Smith Apples – http://healthyeating.sfgate.com/health-benefits-granny-smith-apples-3334.html
[65] Nutritional Value of Green Seedless Grapes – http://www.livestrong.com/article/366322-nutritional-value-of-green-seedless-grapes/
[66] Grapes: Health Benefits, Nutritional Information – http://www.medicalnewstoday.com/articles/271156.php
[67] Mustard Greens nutrition facts – http://www.nutrition-and-you.com/mustard-greens.html
[68] What’s New and Beneficial About Mustard Greens – http://www.whfoods.com/genpage.php?tname=foodspice&dbid=93
[69] Health Benefits of Mustard Greens – http://www.healthbenefitstimes.com/health-benefits-of-mustard-greens/
[70] Artichoke Nutrition Facts – http://www.nutrition-and-you.com/artichoke.html
[71] Why We Should All Be Eating More Artichokes – http://foodmatters.tv/articles-1/why-we-should-all-be-eating-more-artichokes
[72] The health benefits of miracle artichoke – http://www.independent.ie/life/health-wellbeing/healthy-eating/the-health-benefits-of-miracle-artichoke-30391248.html
[73] Five health benefits of limes that can reverse the signs of aging – http://www.chatelaine.com/health/diet/five-health-benefits-of-limes-they-can-reverse-the-signs-of-aging/
[74] What Are the Benefits of Lime Juice? – http://www.livestrong.com/article/260168-what-are-the-benefits-of-lime-juice/
[75] Zucchini nutrition facts – http://www.nutrition-and-you.com/zucchini.html
[76] Health Benefits Of Collard Greens – http://blackdoctor.org/2349/collard-green-health-benefits/2/
[77] What’s New and Beneficial About Collard Greens – http://www.whfoods.com/genpage.php?tname=foodspice&dbid=138
[78] Collard greens nutrition facts – http://www.nutrition-and-you.com/collard-greens.html
[79] What’s New and Beneficial About Swiss Chard – http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16
[80] Siwss chard nutrition facts – http://www.nutrition-and-you.com/swiss-chard.html
[81] Olives nutrition facts – http://www.nutrition-and-you.com/olives.html
[82] What Are Olives Good For? – http://foodfacts.mercola.com/olives.html
[83] Olives – http://www.whfoods.com/genpage.php?tname=foodspice&dbid=46
[84] What are the health benefits of turnip greens? – http://www.medicalnewstoday.com/articles/285961.php
[85] Turnip greens nutrition facts – http://www.nutrition-and-you.com/turnip-greens.html
[86] Turnip greens can help you prevent cancer – http://www.naturalhealth365.com/nutrition_news/turnip.html
[87] Romaine lettuce – http://www.whfoods.com/genpage.php?tname=foodspice&dbid=61
[88] 10 Reasons You Should Be Eating Romaine Lettuce Above All Others – http://preventdisease.com/news/14/041214_10-Reasons-Should-Be-Eating-Romaine-Lettuce.shtml
[89] What Are the Health Benefits of Romaine Lettuce? – http://www.livestrong.com/article/461791-what-are-the-health-benefits-of-romaine-lettuce/
[90] Why You Should Be Eating More Arugula – http://www.fullcircle.com/goodfoodlife/2012/05/21/why-you-should-be-eating-more-arugula/
[91] Arugula: Health Benefits, Nutritional Information – http://www.medicalnewstoday.com/articles/282769.php
[92] 9 Arugula Benefits For Your Salads, Health & Love Life – http://www.care2.com/greenliving/9-arugula-benefits-for-your-salads-health-love-life.html
