Green vegetables retained their value in life for years as they are tremendously nutritious and healthy. To indulge yourself on the path of happier and longer life, start eating healthy which is obviously greens comparing all aspects. We eat all kinds of food but garnishing these green vegetables in your diet has always provided health-promoting phytochemicals. Leafy green vegetables contain copious nutrients and vitamins that treat tons of diseases and protects from harmful substances known as free radicals. Here are some of the green vegetables that are extremely nutritious.
1. Beet Greens
They are completely edible and delicious also known as Beta Vulgaris. Finding nutrients from the plant is always a healthful approach to meet your body’s nutritious requirements.
It tastes sweet and earthy and can be taken with soup or raw.
Talking about the healthy ingredients in beet greens, it comprises a bunch of protein, vitamins, Calcium, and Fiber. A perfect substitute for many green veggies like lettuce, spinach, collard green.
It keeps our body’s immune system in check and maintains bone strength. They are highly rich in copper, manganese, iron, magnesium, potassium, and antioxidants. Vitamin K in Beet greens help in blood clot and regulates the proper blood flow.
2. Romaine Lettuce
They are loaded with fiber, Vitamin C, Vitamin K, Folate, iron, Proteins, and Calcium. If you want to keep yourself active and healthy have romaine lettuce in your diet every day, it meets healthful nutritional ingredients.
It strengthens bone health and reduces Cardiovascular disease. The magnesium helps in proper functioning enzymes and keeps the muscle relaxed. It goes with any type of salads or even soups. Romaine lettuce is extremely low in calories and fat, improves brain function too.
It belongs to the lettuce family and is colored green, their leaves are extremely beneficial for the health. You can preserve the flavors of the endive by keeping away from sunlight exposure. Keep in a plastic bag, it will last up to 2 weeks in the refrigerator
They contain sodium, magnesium, fiber, Calcium, and Vitamins A and E. It promotes heart and gut health. The nutrients help in preventing vision loss, strengthening bone, detoxifying the liver. Endive is a small leaf with slightly curly edges.
It belongs to the cruciferous family and is highly nutritious, it boosts hydration level in the body. Spinach is comprised of tons of nutrients that contain no fat, no calories. They are leafy green termed as a superfood with variegated health-benefiting properties.
Eating spinach regularly may reduce blood pressure, oxidative stress, help maintain good vision and provide adequate fiber. Spinach is a host of antioxidants, and beta-carotene and helps in the growth of new tissue.
It helps in reducing inflammation and lowers the cholesterol level, They are an excellent source of Vitamin, fiber, and calcium.
There is a chemical found in cabbage that helps against the harmful effects of radiation. They are full of energy and healthy nutrients. It decreases the risk of diabetes, obesity, cancer.
The fiber content in cabbage helps in removing toxins from the bile and nourishes the bacteria in your gut. Cabbage gives you a great boost to immunity and protects against dementia.
6. Collard Green
They are a member of the Brassica oleracea family and a staple side dish. It comes with multiple health benefits.
They are commonly known as winter greens in America. Collard green is highly nutritious and low in calories and lowers the number of health risks like bone health, diabetes, cardiovascular disease.
One cup of boiled collard green is enough to provide a good amount of nutrition for daily active life. It reduces glucose level and inflammation and regenerates new healthy tissue.
Kale also belongs to the cabbage family, they are edible leaves that are green and purple in color. To preserve kale leaves for a longer time avoid moisture, can stay longer than a week.
They are comprised of a range of health benefits and also known as superfood belongs to the cruciferous family.
It contains an adequate amount of calcium, fiber, protein, and vitamins. They are grown in the autumn season mostly, can be eaten raw or cooked. Kale is sweet and delicious in the winter season and varies in taste.
It is a good source of a healthy diet and prevents heart disease and diabetes. There are different kinds of kale available red kale, baby kale, purple kale, and white flowering kale. Kale is a perfect healthy snack rich in nutrients.
It is very small in size grows approx. 2-3 inches and are used as a nutritional supplement.
They help to add sweetness to the food. It is rich in potassium, zinc, copper, calcium, minerals, and vitamins and is a good source of antioxidants.
It has an aromatic flavor termed a baby plant. The taste varies from neutral to spicy, is a pack of nutritional ingredients that sums to a good addition to any diet. They belong to the cauliflower, broccoli, lettuce family.
It belongs to the group of Brassica oleracea and grows like a miniature tree. It is a powerhouse of nutrients, is low in calories and fat.
They are a rich source of minerals, calcium, antioxidants, fiber, vitamins.
It prevents cell damage, vision loss, hair loss and keeps heart health in check.
It is packed with soluble fiber that helps make cholesterol out of the body and recycles the vitamin. Dieticians lacking the requirements of protein may tend to have full basic needs.
It fights with free radicals and keeps your skin wrinkle-free. The Vitamin C present in broccoli helps in improving skin health.
It belongs to the carrot family that has a wide range of health benefits. They are a good source of high fiber, treats digestion, bronchitis, liver disease.
The antioxidants in celery help in fighting cancer and inflammation. They mainly consist of Water, which can be taken raw or cooked. It can go with cheese, peanut butter, salad, soups, it is a nutritious addition to many food items and gives a crunchy taste. It treats high blood pressure, diabetes, cholesterol level in the body.
It is a leafy vegetable that is commonly known as Garden Rocket. It shares similarities with spinach regarding color and ingredients. Though the arugula leaf is a bit elongated in shape comparing the spinach leaf.
They are tasty and can be taken raw, you can use them as a topping, in salads, soups.
They belong to the cruciferous family used as a medicinal herb. The leaf may have a spicy flavor. Daily intake of arugula may enhance bone strength, are a wide source of Vitamin K.
It contains iron, calcium, magnesium, potassium, folate, vitamin, and antioxidants, helps in fighting inflammation, and treats cardiovascular disease.
12. Brussels Sprouts
It also belongs to the cabbage group, is mostly grown in Belgium. It looks similar to baby cabbages.
The phytonutrients present in cabbage helps in reducing belly fat and maintains gut health.
They come with added health benefits and make a nutritious side dish.
It contains fiber, protein, calories, folate, and Vitamins. It helps in coagulation, reduces the blood sugar level, improves heart condition, and repairs the body’s tissues.
13. Green Bean
They are also known as snap beans or string beans, are largely produced in the USA. Adding green bean in your diet make a major impact on your health. It contains folic acid, fiber, potassium, Vitamins, and Calcium that fights resilient disease. Beans belong to the vegetable family.
The antioxidant and fiber help in reducing the inflammation, and blood sugar level in the body. It supports metabolism and provides essential minerals required for body growth.
They are similar to other leafy green vegetables that can be served along with spinach. It helps in relieving allergies, indigestion, skin problems.
It is also known as Mentha, adds flavor to spices. Mint contains antioxidants that help in fighting free radicals and reducing inflammation.
They have an anti-allergic effect and consist of menthol that treats common cold symptoms. It can be taken with juice, soup, raw or fruit salsa. It makes a perfect quick snack termed as a superfood that goes with many dishes.
They are a good source of zinc, fiber, calcium, vitamin C, and antioxidants. It improves the immunity system and lowers the risk of chronic disease.
The anti-nutrients present in pea causes a problem in absorbing minerals, thereby adversely affecting digestion. It is a pack of proteins, keeps you feel fuller, helps in reducing inflammation, and lowering blood sugar levels. It is the best option to choose peas if you want to lose weight and improve your metabolism.
It is an Italian name called “Zucca”, is dark or light green in color. A low-starch fruit that is high in fiber content.
They are very low in fat, sugar, sodium, and calories, and a host of various healthy nutrients. It contains folate, minerals, fiber, potassium, vitamin, and antioxidants.
Zucchini helps strengthen bones, build immunity, and improving vision. They can be pair with heavy dishes and in various recipes. It is basically fruit, you can take fried or stuffed. It controls blood pressure, boosts potassium intake, fights against free radicals.
They consist of various phytochemicals like lutein, flavonoids, and antioxidants. Eating watercress regularly improves blood flow in the body and helps strengthen bones and growth.
It belongs cruciferous family and improves liver function. They are good for kidney and detoxification, contain no fat.
Vitamins and minerals are loaded in watercress which decreases the risk of obesity and Cardiovascular disease.
18. Snake Guard
It contains many health-promoting nutrients that assist in maintaining blood pressure and heart problems, accelerates weight loss, strengthens the respiratory process.
It is full of vital vitamins, fiber, and calcium. They are responsible for cooling your body as their high water content, treats dandruff, and hair loss.
Snake Gaurd helps to cure various diseases like fever, diabetes, body detoxification. It is originally from Australia and Asia. Its leaf is edible and is eaten along with cuisines. They contain a plethora of vitamins, proteins, and minerals.
19. Green Capsicum
They belong to the Solanaceae family consisting high amount of vitamin A, and antioxidants.
Capsicum has medicinal properties treats many diseases. It is rich in vitamins, minerals, proteins, calcium, and other nutrients. They are cultivated worldwide and grows in various colors.
Green capsicum is slightly bitter in taste comparing the ripen one. It maintains the metabolism and blood pressure. Vitamin C in capsicum improves the immune system and reduces anxiety.
It is the best source of carotenoids and provides health benefits against various ailments and inflammation.
20. Bitter Gourd
It belongs to the gourd family like cucumber, pumpkin, and also known as Bitter Melon.
It is the source of various key nutrients like fiber, vitamins, calcium, potassium, minerals, iron. Treats diabetes and maintains sugar levels in the body.
High cholesterol has a very negative effect on the heart, it lowers the cholesterol level and promotes the secretion of insulin that controls blood sugar levels. They are a very healthy addition to your diet and keeps the digestive tract smooth.
It belongs to the Lily family consisting of impressive healthy properties. They are a good source of potassium that keeps the blood pressure in check.
They are the host of fiber and antioxidants that keeps the digestive tract healthy.
Raw asparagus is more delicious than cooked one and is extremely nutritious.
They contain polyphenols that treat diabetes and inflammation.
The absence of calories makes it more suitable for weight loss. It can be easily added to your diet.
It contains vitamins, calcium, folate, fiber, and iron. Artichoke is part of a flower’s bud. They have a spiky leaf and are loaded with nutrients.
The luteolin present in artichokes helps in preventing cholesterol formation. It reduces bad cholesterol and regulates blood pressure.
It is known as a superfood with a good amount of antioxidants present inside and reduces fatty liver problems. They can combat oxidative stress and chronic diseases. It contains tons of protein and reduces coronary heart disease.
You can have leeks raw, they are sweeter comparing onions. It contains flavonoids and antioxidants that help in fighting against free radicals.
They are packed with beneficial plant compounds with a variety of nutrients. It promotes healthy digestion and reduces inflammation.
Leeks reduce the risk of osteoporosis and maintain eye health. I protect heart health, improve the immune system, keep our skin healthy, and reduces the risk of diabetes.
It contains a type of fiber called prebiotics that helps in improving gut health. They are high in various nutrients.
24. Mustard Greens
They are rich in micronutrients compounds and beta-carotene that maintains skin health. It is the best source for getting a high amount of Vitamin A.
It is a good energy booster that keeps the immune system in check. Supports liver function and controls the blood sugar level in the body. It is a good source of manganese too.
It reduces the risk of cancer, lowers the severity of asthma, and high blood pressure. They are a host of vitamins and calcium.
Biologically a fruit, Okra is commonly known as ‘Lady’s finger’ is used as a vegetable having edible seed pods. Most often cultivated in warmer regions, rich in nutrients increasing the multi-nutritional value of your diet.
An excellent source of Vitamin C and K1, benefitting the overall immune functions also improving your blood flow, clots decrease at the same time too. Antioxidants like polyphenols, flavonoids full diet increase your heart health and reduce inflammation in the body.
Okra comes in two colors – red and green, tastes the same, contains a thick gel called mucilage which binds the cholesterol in your gut during digestion and lowers your cholesterol levels.
26. Dandelion Greens
Dandelion is a member plant of a flowering family commonly known as Taraxacum Officinale. Weed plant yet considered in traditional herbal medicinal practices.
A fully edible plant from roots to flower to stem can be eaten cooked or raw provides you the best of Vitamin A, C, and K, rich in Vitamin E, folate, and few B vitamins.
Dandelion Roots can be dried and used as a tea too, helping in the reduction of long-term bad effects like lowering cholesterol levels, regulating blood sugar, lowering blood pressure, and improving digestion.
27. Bok Choy
Bok Choy, also known as Chinese white cabbage, comes from a cruciferous vegetable family native to a Chinese origin. Just like the other leafy fibrous vegetables like broccoli, kale, cauliflower, collard greens, it is also rich in vitamins and minerals.
The best suit for a healthy diet having plenty of nutrients and is low in calories, it aids in the prevention of cancer, increases collagen growth, improves bone strength with its constituent minerals like iron, phosphorus, calcium, zinc, and Vitamin K too.
One cup of shredded Bok Choy helps you reduce the risk of Type-2 Diabetes as well as chronic diseases too. It helps in easy digestion and protects the skin from the after-effects of pollution, smoke, etc.
28. Green Onions
Like almost all vegetables and fruits, Green Onions are mostly water. Having the edibility in leaf as well as bulbs with a mild gentle flavor commonly used in European, American, and Asian cuisines.
A spring reaped vegetable rich in micronutrients including folate, Vitamin K, and C increasing the water and fiber richness in your healthful diet. A cup of green onion gives you 32 calories with only a minimal amount of fat and zero cholesterol.
Green Onions can be consumed raw as salad, and they can be pickled. It can act as a healthy ingredient in spring soups with the lowest amount of sugar and fewest carbs.
It is a bitter-leafed vegetable, brought from the nativity of Belgian / European land belongs to the genus Cichorium and is rich in fiber commonly used as a textural, decorative, and tasty aid to healthy salads.
They are rich in minerals like Vitamin A and K, folates, etc. which reduces the risk of inflammation in the body. The water content in this keeps you recharged during the day.
A well-known vegetable possessing low calories helps in weight loss when consumed half a cup on a frequent basis. The abundance of Vitamin K in it plays a crucial role to prevent osteoporosis in later life.
30. Chinese Cabbage
It is also known as Brassica Rapa. Chinese cabbage is widely grown in China and is one of the most nutritious vegetables. It is versatile and tastes mildly sweet and exotic.
Bok choy belongs to the same category but the pale green color variant of Chinese cabbage is grown worldwide.
It prevents gastrointestinal issues and controls hormonal balance in the body. They are low in calories and high in various nutrients.
It contains calcium, vitamin, folate, antioxidants, and potassium. The flavonoid helps in fighting against free radicals and supports cardiovascular health. It helps in the absorption of minerals like calcium.
They are very helpful in maintaining a healthy body weight and promote hydration. It contains beta-carotene that helps in immunity, lowers uric acid, and eye health.
Perilla fruit scenes, an annual herb taking the derivatives from the mint family commonly grown in Asian countries. Sometimes used as a flavoring agent in foods, the most common usage of this herb is for medicinal purposes for healthy living.
The leaf and seed of this beautiful herb are used to prepare medicines to treat asthma, nausea. It helps in curing sunstroke and muscle spasms too.
Perilla seeds and their oils are widely used in traditional nutritional formulations showing the anti-cancer, anti-asthma, anti-microbial, and cardio-protective effects.
33. Grape Leaves
Grape Leaves, botanically known as Vitis which grows on perennial, deciduous vining plants and derives the nativity from the Vitaceae family. Mostly used as a raw ingredient in healthy salads, yet can be cooked in steaming and boiling soups too.
They are commonly stuffed with seasonal and regional vegetables, meats, and rice to give a healthy aid in taste. The richness of fiber, calcium, iron, Vitamin A, C, E, and K reduces inflammation in the body.
Grape leaves are mostly used as wrapping for meat and rice dishes across the world imparting a healthy flavor to the dish. Consumed frequently at least a bowl of this improves blood circulation and reduces chronic venous insufficiency.
An important member of the cruciferous family, Cauliflower, a high fiber vegetable is beneficial for the overall health of humans. Cauliflower helps in good digestion reducing inflammation and risk of several chronic diseases.
Cauliflower is very low in calories contains a high amount of fiber and water assisting in weight loss. The phytonutrients and antioxidants present in this protect against cancer.
The presence of components like glucobrassicin, glucoraphanin, gluconasturtiin stimulates helpful enzymes protecting body cells from oxidative stress, improves the functioning of blood vessels, and promotes cardiovascular health.
Purslane, a leafy vegetable commonly known as pigweed or little hogweed belongs to a succulent family. A vegetable charged for a healthy diet with minimum calories yet maximum water content, nutrients, vitamins.
Growing in varied environments, it can be eaten raw or cooked with a slightly sour or salty taste. A 100 gram of portion gives you abundant Vitamin A, Vitamin C, Iron & Calcium with little amounts of Vitamin B1, B2, B3, folate, and copper too in just 16 calories.
The small green leaves can be consumed like lettuce in salads or sandwiches. It also contains a good amount of omega-3 fatty acids than any other leafy vegetable preventing the risks of lung and oral cavity cancer.
37. Loose Leaf
Diet rich in loose leaves has the potentiality to lower heart disease and enhance the absorption of minerals. They have anti-inflammatory properties.
It is full of nutrients and helps in boosting mental clarity and reducing free radicals. They are highly potent and are used for making tea.
Loose leaf is the host of antioxidants that contains polyphenols and catechins. It reduces inflammation and strengthens the immune system.
Low in calories and packed with Vitamins and Minerals, Celtuce is a leafy vegetable deriving the nativity from China. Depending on how you prepare, Celtuce can be eaten raw or cooked.
It is commonly known as Wosun in China and is mainly consumed for its asparagus flavored stem as the main course, a side-dish or a topping.
With just 18 calories per 100-gram portion, it gives you a nutrient-rich diet with a richness of Vitamin C, B Vitamins, Phosphorus, Iron, Manganese, and Calcium. It maintains a healthy mucosa, boosts immunity, stimulates appetite, and scavenges harmful pro-inflammatory free radicals.
Chicory is a flowering plant belonging to a dandelion family with a sturdy stem, purple flowers, and short leaves commonly used in salads.
It can be used in cooking and medicines as well. Though its roots are mainly used as a coffee alternative with similar taste and color which can be beneficial for those who are decreasing their caffeine intake.
Chicory roots have mild laxative effects when consumed giving a cure for appetite loss, upset stomach, constipation, rapid heartbeats. Chicory leaves paste is used to cure swelling and inflammation. Its roots are also used as a cooking spice and food flavoring agent.
40. Summer Crisp
A leafy vegetable is mainly grown for its stems and seeds deriving the nativity from ancient Egypt. It is a type of lettuce commonly used for its anti-inflammatory and anti-microbial properties.
An incredible source of essential nutrients benefitting health with just 15 calories per 100 gm. portion. It gives you carotenes, flavonoids, phytonutrients, and taking care of mucosa, skin, and lungs too.
With anxiety control and sleep-inducing properties, its leaf extracts can control leukemia cells and cancer cells. The anti-oxidants present in it destroy free radicals giving you a healthy lifestyle.
41. Turnip Greens
The dark green leafy tops of turnip plants are part of the cruciferous Brassicaceae family, as are kale and broccoli. With an abundance of nutrients and low calories, they act as the world’s important crop as they can be used to feed both humans and cattle.
Mostly consumed for their health-promoting benefits with other nutritional values containing vitamins, and minerals.
42. Swiss Chard
There are tremendous health benefits to eating a diet having swiss chard. It is an excellent source of potassium, iron, vitamin, calcium, fiber, antioxidants, and has a very low glycemic index.
Swiss chard decreases insulin resistance and promotes weight loss. It belongs to the spinach family leafy and green.
They are a pack of antioxidants like polyphenol, vitamin c, and beta-carotene. It reduces the risk of obesity, diabetes, and maintains gut health. Improves athletic performance and prevents osteoporosis.
It tends to improve the quality of life for the people suffering from breathing illness and achieve good health.