The Best Vegetables for Your Health: Leafy Greens

Credit: Flickr/woodleywonderworks

Enjoy leafy greens in salads, soups and stirfries

Vegetables are an excellent source of vital nutrients, but among the very best of the bunch are the dark green leafy vegetables – in fact, the greener and leafier the better


Dark green leafy vegetables are a superior low-calorie source of fat-soluble vitamins like A, D, E and K, antioxidant vitamin C, minerals such as iron and calcium, and folate and fibre. They also contain high concentrations of phytochemicals (such as lutein and beta-carotene) that protect cells from damage and may play a role in preventing certain forms of cancer. 


How to Serve Leafy Greens

Eating arugula, bok choy, collard (turnip and mustard) greens, dandelion greens, kale, romaine lettuce, spinach, Swiss chard and watercress in their raw state is generally preferred to cooking them, as it preserves the most nutrients.

Arugula, dandelion and mustard greens, Romaine lettuce, spinach, Swiss chard and watercress are all excellent as (or used in) salads.

Most dark green leafy vegetables can also be used in wraps, soups or stir-fries, or can 
be served steamed.

Tip: Eating a little healthy fat (e.g., olive oil) 
with your leafy greens improves absorption of the 
fat-soluble vitamins.

Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.