The 5 Best Leafy Greens You Should Eat Every Day, Nutritionists Say – Don’t Eat This

We all know that vegetables An essential part of a healthy diet. Not only are they full of vitamins, minerals, and fiber, they can also be easy Into almost every meal.

United States Department of Agriculture (USDA) 2020-2025 Dietary Guidelines Recommends that Americans change their vegetable consumption, highlighting dark green vegetables as one main class.

Whether you fold them into an omelet, blend them into a smoothie, or sneak them into burritos, dark leafy greens It is the perfect way to add nutrients to any dish.

To learn more about the best leafy greens to eat every day, consult us Medical Expert Council Individuals Tammy Lakatos Shames, RDN, CDN, CFT, Lyssie Lakatos, RDN, CDN, CFTalso known as feeding twins. Read on to find out what registered dietitians have to say. Then, for more healthy eating tips, check out #1 Best Vegetable For Lowering Blood Sugar.

dandelion greens
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This leafy green probably isn’t in your usual vegetable rotation — but it should be.

“One of the reasons why these greens are so powerful is that they Helps increase bile flowBreaking up fats and facilitating digestion Helping and protecting the liver and helping it filter out potentially harmful chemicals of your food,” says Twins Nutrition.

Packed with antioxidants like beta-carotene, dandelion has been shown to protect against cell damage, which can ultimately help stave off chronic disease. Plus, its rich source of lutein and zeaxanthin supports eye health, while its vitamin C and K content helps promote bone health. And that’s not all these leafy greens can do.

“One of their true superpowers is that they are a rich source of gut Prebiotics, thanks to their inulin,” says Twin Nutrition. they Boosting gut production of ‘good’ bifidobacteriawhich helps boost immune function and may help prevent cancer.”

baby bok choy
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bok choy is a cruciferous vegetableswhich means they belong to the same family as broccoli, brussels sprouts, and cabbage.

Cruciferous vegetables Reduce the risk of cancer It contains cancer-fighting nutrients like vitamin C and E, beta-carotene, folic acid and selenium, which have been shown to slow tumor growth,” says The Nutrition Twins.

In addition to containing bone-building vitamins and minerals like calcium, iron, phosphorous, magnesium and vitamin K, bok choy is rich in quercetin – a flavonoid that has been linked to reduced inflammation and protection against chronic disease.

For a nutrient-rich meal, The Nutrition Twins suggest chopping up these green leaves and adding them to fried.

broccoli sprouts
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If you’re bored of broccoli, why not try broccoli sprouts?

These leafy greens are 3- to 5-day-old broccoli plants with small green leaves that resemble clover sprouts. While they provide the same number of calories and macronutrients as broccoli per ounce, they pack 100 times more than glucoraphanin.

“…when chewing or cutting, [glucoraphanin] It is converted into the super-super phytochemical sulforaphane, which contains Strong anti-cancer effectsincluding promoting the death of cancer cells [and] Reduce inflammation and susceptibility to cancer-causing toxins,” Nourishing Twin says. Sulforaphane increases detoxifying enzymes in the liver, and even It may help turn off certain genes linked to cancer. “

fresh watercress
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This cruciferous vegetable has a slightly spicy, peppery flavor—along with a slew of health benefits.

According to a categorized list of “powerful fruits and vegetables,” the Centers for Disease Control and Prevention (CDC) crowned watercress as a Most vegetables are nutrient dense. This means that it contains the most nutrients in the fewest number of calories. Therefore, this green is especially useful when it comes to disease prevention and weight loss.

In addition, The Nutrition Twins highlights this watercress It contains high amounts of digestion-enhancing fiber, immune-supporting vitamin C, disease-preventing glucosinolates, and more.

“One of the advantages of this strength is Vitamin K, a critically important (and overlooked) nutrient for bone health,” says the Nutrient Twin. Just 1 cup (34 grams) of watercress provides more than 100% of [recommended daily intake] for vitamin K

With this green plant being so versatile, The Nutrition Twins recommend adding it to salads, soups, stir-fries, and even pizza.

fresh spinach
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spinach The Nutrition Twins explains that it’s full of carotenoids that help “slough off” free radicals known to damage cells. They also note that research has shown that these leafy greens protect the stomach, colonOral and esophageal cancers.

As a rich source of potassium, spinach has been linked to lowering blood pressure, while spinach Lutein content It has been linked to enhanced cognitive function. In addition to its nutritional benefits, this vegetable has a varied flavor.

“Spinach is so light that it resembles a chameleon, and can be mixed with foods like juices It is undetectable, making it the perfect vegetable for people who find it difficult to enjoy green vegetables,” says The Nutrition Twins.

Related: A new study finds that the best food for lowering blood pressure is No. 1