Introduction
Crunchy green vegetables like lettuces, spinach, kale, and collard greens are nutritional powerhouses. They provide a wide range of vitamins, minerals, antioxidants, and fiber packed into low calorie, low carb packages.
But not all leafy greens are created equal when it comes to their health benefits. Some offer more nutrients and disease fighting properties than others.
This comprehensive guide ranks 14 of the most popular salad greens and leafy vegetables from best to worst. We’ll explore their nutrition profiles, health benefits, and tips for adding more of the healthiest options into your diet.
#1 Arugula
Arugula sits atop our list due to its stellar nutrient profile. This pungent, peppery salad green is loaded with vitamins, minerals, and protective plant compounds.
One cup of raw arugula contains just 5 calories but packs in:
- Vitamin K - 135% DV
- Vitamin A - 47% DV
- Vitamin C - 17% DV
- Folate - 5% DV
- Calcium - 5% DV
It’s also high in nitrates that get converted into nitric oxide to boost blood flow and lower blood pressure.
Arugula’s bitter taste comes from glucosinolates which may inhibit cancer cell growth. It also supplies carotenoids like lutein and zeaxanthin for eye health.
Benefits
Science suggests arugula may:
- Protect against cancer
- Improve vascular function
- Lower cholesterol
- Reduce inflammation
- Support healthy bones
- Protect eye health
How to Eat More
Fresh arugula makes a flavorful base for salads. It also enhances pizza, pastas, sandwiches, pesto, and more. Try these easy ways to eat more arugula:
- Toss leaves with olive oil, lemon, Parmesan, tomatoes, and pine nuts
- Add to omelets, frittatas, and tacos
- Blend into smoothies and green juices
- Use instead of lettuce on burgers, subs, and wraps
- Make a tangy arugula pesto sauce
#2 Watercress
Like arugula, watercress is a nutrient-dense green that packs a peppery punch. It tops the CDC’s rankings of powerhouse fruits and vegetables.
One cup of chopped raw watercress provides just 4 calories plus:
- Vitamin K - 106% DV
- Vitamin C - 24% DV
- Vitamin A - 44% DV
- Folate - 4% DV
- Calcium - 4% DV
- Potassium - 3% DV
Watercress also contains significant amounts of lutein, zeaxanthin, beta carotene, and glucosinolates.
Benefits
Studies indicate watercress may:
- Suppress carcinogens and kill cancer cells
- Protect DNA against damage
- Reduce inflammation
- Improve antioxidant status
- Lower blood pressure
- Enhance cognition
How to Eat More
Watercress works great in salads, sandwiches, soups and smoothies. Try these tasty ways to add more watercress to your plate:
- Make watercress pesto
- Toss into pasta, rice, or quinoa dishes
- Mix into potato, tuna, chicken, or egg salad
- Blend into green juices and smoothies
- Use as a lettuce wrap for tacos or burgers
- Top pizza with watercress after baking
#3 Kale
Kale remains one of the trendiest superfoods due to its extremely high nutrient content. Ounce for ounce, it packs more nutrition than most other produce.
Just one cup of chopped raw kale provides:
- Vitamin K - 684% DV
- Vitamin C - 134% DV
- Vitamin A - 206% DV
- Folate - 5% DV
- Potassium - 9% DV
- Calcium - 9% DV
It also delivers manganese, copper, tryptophan, fiber, and antioxidants like quercetin and kaempferol.
Benefits
Kale is linked to benefits like:
- Cancer prevention
- Heart health
- Lower inflammation
- Better blood sugar control
- Healthy cholesterol
- Detoxification
How to Eat More
Kale works great raw or cooked in many dishes like:
- Salads
- Smoothies
- Soups
- Roasted as chips
- Sautéed with olive oil and garlic
- Baked into frittatas or pancakes
#4 Spinach
Spinach is another nutritional rock star. It’s low in calories but high in vitamins, minerals, fiber, and phytonutrients.
One cup of raw spinach contains only 7 calories plus:
- Vitamin K - 181% DV
- Vitamin A - 56% DV
- Folate - 14% DV
- Vitamin C - 14% DV
- Manganese - 26% DV
It’s also rich in lutein, zeaxanthin, iron, magnesium, and quercetin.
Benefits
Research indicates spinach may:
- Protect eye health
- Reduce oxidative stress
- Lower blood pressure
- Improve heart health
- Strengthen bones
- Fight cancer
How to Eat More
Raw or cooked, spinach integrates seamlessly into many recipes like:
- Add to omelets, scrambles, and frittatas
- Blend into smoothies
- Mix into soups, pastas, and casseroles
- Make creamy spinach dip
- Add to pizza, sandwiches, wraps
- Sauté with olive oil, garlic, lemon
#5 Romaine Lettuce
Romaine is a crispy, versatile lettuce that makes a healthy base for salads and sandwiches. It beats out iceberg and other lettuces in nutritional value.
One cup of shredded romaine lettuce has:
- Vitamin K - 28% DV
- Folate - 16% DV
- Vitamin A - 29% DV
- Vitamin C - 4% DV
It also provides antioxidants, flavonoids, and small amounts of B vitamins, calcium, iron, and potassium.
Benefits
Studies link romaine lettuce consumption to:
- Lower inflammation
- Reduced heart disease risk
- Healthy cholesterol levels
- Potential cancer prevention
- Better blood sugar control
How to Eat More
Crunchy romaine works great:
- As the base for salads and wraps
- On sandwiches, burgers, tacos
- Charred or grilled
- Added to soups and stir fries
- Juiced or blended into smoothies
- Stuffed with chicken salad or tuna salad
#6 Collard Greens
Collard greens are an underrated leafy green loaded with vitamins, minerals, and antioxidants. They deserve more time in the nutritional spotlight.
One cup of cooked collard greens offers:
- Vitamin K - 27% DV
- Vitamin C - 23% DV
- Vitamin A - 45% DV
- Calcium - 26% DV
- Folate - 11% DV
- Manganese - 26% DV
They are also a good source of lutein, zeaxanthin, quercetin, and glutathione.
Benefits
Collard greens are linked to health benefits including:
- Lower cholesterol
- Detoxification support
- Reduced inflammation
- Potential cancer fighting properties
- Better blood sugar control
- Improved digestion
How to Eat More
Collards work great:
- Sautéed with garlic and olive oil
- Added to soups, stews, casseroles
- Baked into quiches or lasagna
- Chopped and added to salsa
- Wrapped around fish or chicken
- Juiced along with fruits and veggies
#7 Chard
Chard looks similar to collard greens but offers its own unique nutrition profile. These colorful leaves supply a spectrum of healthy antioxidants.
One cup of cooked chard provides:
- Vitamin K - 1046% DV
- Vitamin A - 338% DV
- Vitamin C - 53% DV
- Magnesium - 25%
- Potassium - 17% DV
Chard also contains kaempferol which demonstrates antioxidant and anti-inflammatory activities.
Benefits
Studies show chard may:
- Lower blood pressure
- Reduce oxidative stress and inflammation
- Support healthy bones
- Protect vision
- Boost immunity
How to Eat More
Chard is delicious:
- Sautéed with olive oil, garlic, lemon
- Added to pasta, pizza, tarts, quiches
- Blended into smoothies
- Braised with beans and broth
- Used instead of tortillas in wraps
- Added to egg dishes like frittatas
#8 Mustard Greens
Mustard greens feature thick, ruffled, spicy-peppery leaves that provide a unique nutrition package.
One cup of cooked mustard greens has:
- Vitamin K - 434% DV
- Vitamin A - 118% DV
- Vitamin C - 65% DV
- Folate - 17% DV
- Calcium - 15%
- Manganese - 12% DV
They are also high in glucosinolates linked to cancer prevention.
Benefits
Studies indicate mustard greens may:
- Guard against cancer
- Support cardiovascular health
- Build strong bones
- Boost immunity
- Aid detoxification
How to Eat More
Mustard greens pair well with rich flavors. Enjoy them:
- Sautéed with olive oil, garlic, spices
- Added to stews, curries, soups
- Braised with beans or lentils
- Stir fried with meat, tofu or tempeh
- Wrapped around fish fillets
#9 Beet Greens
While the beetroot gets all the attention, don’t throw away the leafy green tops! These greens are highly nutritious.
One cup of raw beet greens contains:
- Vitamin K - 300% DV
- Vitamin A - 120% DV
- Vitamin C - 50% DV
- Folate - 16% DV
- Manganese - 44% DV
- Potassium - 16% DV
They also provide lutein, zeaxanthin, iron, magnesium, and phosphorus.
Benefits
Research shows beet greens may:
- Support eye health
- Lower blood pressure
- Reduce inflammation
- Strengthen immunity
- Improve oxygenation
How to Eat More
Add more beet greens to your plate by:
- Tossing raw leaves into salads
- Sautéing with olive oil and garlic
- Adding to soups, stews, stir fries
- Juicing along with beetroot
- Blending into green smoothies
- Baking into frittatas or tarts
#10 Bok Choy
With its crunchy stems and curly green leaves, bok choy adds texture and nutrients to recipes. It’s low in calories but rich in antioxidant vitamins.
One cup of raw shredded bok choy contains just 10 calories plus:
- Vitamin K - 72% DV
FAQs
What are some of the health benefits of leafy greens?
Leafy greens provide many health benefits including cancer prevention, eye protection, immune support, lower inflammation, heart health, and bone strength. Different greens offer their own specific benefits.
Which leafy greens have the most vitamin K?
The greens highest in vitamin K per cup are kale, spinach, collard greens, turnip greens, arugula, mustard greens, and swiss chard. Vitamin K supports bone and heart health.
What are the best ways to eat more leafy greens?
You can add more leafy greens by using them in salads, sandwiches, smoothies, soups, stir fries, omelets, tacos, pasta dishes, pizzas, casseroles, and wraps. Juicing greens is another great way to boost intake.
Which leafy green is the most nutritious?
Arugula and watercress top the list as the most nutritious leafy greens based on their stellar nutrient profiles. However, all greens on this list provide great health benefits.
Can you eat beet greens?
Yes, beet greens are edible and highly nutritious. One cup contains over 300% DV of vitamin K. Enjoy them sautéed, juices, blended into smoothies, or added to soups, stews, and casseroles.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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