The phrase “eat your greens” has been drilled into all of us since childhood—and with good reason. Eating leafy green vegetables every day is one of the best habits you can have: they are treasure troves of nutrients that help to protect us from disease, regulate our metabolism, and support our vital organs. And it needn’t be spinach all the time, either.
Here are seven of the most nutritious leafy greens, a breakdown of their benefits, and tips on how to incorporate them into your diet.
Watercress
Frequently cited as the healthiest of all the vegetables, watercress is a nutritional powerhouse. One serving delivers 100% of your recommended daily intake of vitamin K, which supports bone density and helps protect against osteoporosis, alongside vitamin A for plumper, more radiant skin, and vitamin C, which is key to collagen production. It’s also rich in lutein and zeaxanthin, calcium for strong bones, and a whole host of antioxidants. Plus, it’s versatile: toss a handful of leaves through salads, stir into cold soups like gazpacho, blend into smoothies, or whizz into pesto.
Kale
A long-standing obsession for celebrities and the wellness-inclined, kale is packed with antioxidants like polyphenols, flavonoids, vitamin C, and beta-carotene, which not only help to protect against diseases but also have anti-aging effects and encourage glowy skin. Chop tough kale leaves to make them easier to digest, and incorporate them into imaginative salads.
Spinach
Low in calories and nutrient-rich, spinach is a winning choice, especially during the warmer months. Antioxidant and anti-inflammatory spinach leaves provide a range of nutrients that are beneficial for skin, eye, and heart health, such as vitamins A, E, C, and K, beta-carotene, chlorophyll, potassium, and calcium.
Seaweed
Seaweed is rich in vitamins, minerals, and antioxidants, as well as collagen (which supports the skin), stress-relieving magnesium, and brain-boosting omega-3s. In addition, it stimulates hair growth and supports thyroid and intestinal function. Sprinkle nori flakes over your salads, rice, spelt or quinoa, and add a piece of wakame to soups.
Arugula
A star ingredient in Mediterranean salads, arugula (or rocket as it’s known across the pond) has a distinctive peppery flavor. What’s more, it’s extremely healthy: it contains powerful anti-aging antioxidants, vitamins A, C, and K, minerals like calcium, potassium, and iron, and B vitamins. It also aids digestion and helps replenish minerals.
Swiss chard
Swiss chard is something of a beauty superfood, providing the entire recommended daily intake of vitamin A (which promotes healthy skin), and even double the recommended daily intake of vitamin K, which is vital for strong bones. It’s also rich in magnesium, which can help to reduce stress.
Bok choi
This plant provides beta-carotene, vitamin C, and vitamin K, as well as folate and minerals such as calcium, magnesium, and potassium.
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