Top 11 True Green Superfoods for Improved Health

Introduction

Eating greens is one of the best things you can do for your health. Green foods are packed with nutrients and have been shown to offer many health benefits. From leafy greens like kale and spinach, to avocado, broccoli, and green tea, filling your diet with true greens can help you feel and look your best.

In this comprehensive guide, we will explore some of the top green superfoods and explain why they are so good for you. We'll look at the nutritional benefits of these true greens, as well as simple ways to incorporate more of them into your diet. Read on to learn why you should "eat your greens" and discover some of the healthiest true green foods you may want to add to your grocery list.

Why Green Foods Are Good for You

Green foods get their vibrant color from chlorophyll, the pigment plants use to capture energy from sunlight. Chlorophyll has molecular components similar to hemoglobin, which carries oxygen in the blood. This structural similarity may be why chlorophyll has been shown to boost red blood cell production and oxygen transportation throughout the body.

In addition to chlorophyll, many green foods are loaded with fiber, vitamins, minerals, and antioxidants. Fiber moves through the body undigested, promoting fullness and healthy digestion. It also feeds the good bacteria in your gut microbiome. Vitamins and minerals like vitamins A, C, K, magnesium, potassium, and folate help support many essential body functions. Antioxidants help neutralize free radicals that can damage cells and lead to disease.

Nutrient-dense leafy greens are associated with many benefits, including:

• Lower risk of heart disease, stroke, and high blood pressure
• Reduced risk of type 2 diabetes
• Healthy digestion
• Weight management
• Cancer prevention
• Slowed cognitive decline
• Healthy skin, hair, and bones
• Detoxification

While all fruits and vegetables are healthy, true greens seem to be nutrition rockstars. Let's look more closely at some of the best true green foods.

Top 11 True Green Foods and Drinks

1. Kale

Kale is often called the "queen of greens" due to its exceptional nutrient profile. One cup of kale provides:

• 33 calories
• 6 grams of fiber
• 205% DV vitamin A
• 134% DV vitamin C
• 684% DV vitamin K
• 9% DV calcium
• 9% DV potassium

Kale is famous for its vitamin K content, providing over 600% of the recommended daily intake in just one cup! Vitamin K supports bone and heart health and helps with proper blood clotting. Kale also contains potent antioxidants like quercetin and kaempferol that have been shown to reduce inflammation and oxidative stress in the body.

2. Spinach

Like kale, spinach is nutrient-dense and low in calories. One cup of raw spinach has:

• 7 calories
• 1 gram fiber
• 188% DV vitamin A
• 24% DV vitamin C
• 145% DV vitamin K
• 5% DV calcium
• 8% DV potassium

Spinach is one of the best non-dairy food sources of calcium, making it great for bone health. It also contains high levels of vitamin A, which supports eye health and your immune system. The phytonutrients in spinach act as antioxidants to fight free radical damage caused by stress, pollution, and aging.

3. Broccoli

Part of the cruciferous vegetable family, broccoli is known for its anti-inflammatory and cholesterol-lowering effects. One cup of chopped broccoli has:

• 31 calories
• 2 grams fiber
• 11% DV vitamin A
• 135% DV vitamin C
• 116% DV vitamin K
• 4% DV calcium
• 8% DV potassium

Broccoli is rich in sulforaphane, an antioxidant compound shown to protect brain health and reduce the risk of heart disease and cancer. The indole-3-carbinol in broccoli helps balance hormone levels, making it beneficial for detoxification.

4. Asparagus

In addition to its excellent flavor, asparagus offers an array of vital nutrients. Six spears of asparagus contain:

• 20 calories
• 2 grams fiber
• 11% DV vitamin A
• 14% DV vitamin C
• 22% DV vitamin K
• 2% DV calcium
• 4% DV potassium

Asparagus has anti-inflammatory properties attributed to its glutathione content. Glutathione is the main antioxidant found within cells, making it crucial for preventing chronic illnesses. Just half a cup of asparagus provides over 50% of the recommended daily intake of anti-inflammatory vitamin K.

5. Swiss Chard

Both the leaves and stems of Swiss chard are edible and full of nutrition. One cup of chopped Swiss chard contains:

• 7 calories
• 1 gram fiber
• 44% DV vitamin A
• 18% DV vitamin C
• 128% DV vitamin K
• 10% DV magnesium
• 8% DV potassium

Swiss chard is an excellent source of magnesium, a mineral vital for blood pressure regulation and nerve transmission. It also provides a day's worth of vitamin K. The antioxidants in Swiss chard protect the brain from oxidative stress caused by free radicals.

6. Arugula

Sometimes called "rocket," arugula is a cruciferous green known for its sharp, peppery bite. One cup of arugula has:

• 5 calories
• 1 gram fiber
• 13% DV vitamin A
• 17% DV vitamin C
• 24% DV vitamin K
• 8% DV calcium
• 2% DV iron

In addition to antioxidants, arugula contains glucosinolates that help activate detoxification enzymes in the liver. This may be why arugula has been shown to combat the growth of breast and prostate cancers. The minerals in arugula promote strong, healthy bones.

7. Romaine Lettuce

Crisp romaine is both delicious and nutritious. One shredded cup of romaine lettuce has:

• 8 calories
• 1 gram fiber
• 80% DV vitamin A
• 10% DV vitamin C
• 22% DV vitamin K
• 4% DV calcium
• 5% DV potassium

Lettuce is one of the best plant-based sources of vitamin A, an important nutrient for eye and skin health. The vitamin K in romaine lettuce helps prevent heart disease by inhibiting inflammation in blood vessels and arteries. The antioxidants in lettuce may also help lower cholesterol.

8. Green Bell Peppers

Crisp and refreshing, green peppers pack a nutritious punch. One cup of chopped green bell pepper has:

• 20 calories
• 2 grams fiber
• 11% DV vitamin A
• 194% DV vitamin C
• 2% DV vitamin K
• 1% DV calcium
• 4% DV potassium

Green bell peppers are one of the best sources of immune-boosting vitamin C. In fact, one small pepper meets your daily vitamin C needs. Peppers also contain zeaxanthin, an antioxidant that provides eye health benefits and protects your skin from UV damage.

9. Green Tea

Made from unfermented tea leaves, green tea is revered for its powerful antioxidants. One cup of green tea has:

• 2 calories
• 0 grams fiber
• 1% DV magnesium
• 3% DV potassium

The main antioxidant in green tea is EGCG, shown to boost metabolism, lower heart disease risk, and prevent cancer. The phytonutrients in green tea reduce inflammation, potentially slowing cognitive decline. Drinking green tea has also been linked with lower risk of type 2 diabetes.

10. Avocado

Avocados are unique since they are a fruit, not a vegetable. One cup of cubed avocado has:

• 240 calories
• 10 grams fiber
• 20% DV vitamin A
• 33% DV vitamin C
• 53% DV vitamin K
• 12% DV folate
• 28% DV potassium

Rich and creamy, avocados mainly contain healthy monounsaturated fats shown to lower LDL cholesterol. They are also an excellent source of fiber, vitamin K, and potassium. Studies suggest the antioxidants in avocados can help reduce blood pressure and protect eye health.

11. Basil

A flavorful herb in many dishes, basil also provides nutrition perks. One cup of fresh basil has:

• 8 calories
• 1 gram fiber
• 47% DV vitamin A
• 17% DV vitamin C
• 95% DV vitamin K
• 8% DV calcium
• 5% DV iron

Sweet basil is an excellent source of vitamin K, delivering almost your entire daily requirement in one cup. Studies show the flavonoids in basil help protect cell structures and DNA from damage caused by radiation and oxidative stress. Basil also has antimicrobial properties that restrict the growth of bacteria, yeasts, and molds.

Tips to Eat More Green Foods

It's clear that green foods offer tremendous health benefits. Here are some simple tips to eat more true greens:

• Add spinach, kale, swiss chard, or arugula to your morning smoothie.
• Make a salad with a base of dark leafy greens instead of lettuce.
• Saute broccoli, asparagus, green beans, brussels sprouts or green peppers as a side dish.
• Keep a batch of roasted broccoli on hand to add to pastas, soups, and grain bowls.
• Stir pesto made with fresh basil or arugula into dips, spreads, dressings, and marinades.
• Replace croutons with toasted pumpkin seeds or nuts to add crunch to salads.
• Add avocado slices to toast, sandwiches, grain bowls, and tacos.
• Drizzle lemon juice and olive oil over steamed asparagus or green beans.
• Drink a cup of green tea at least once a day.
• Snack on raw vegetables like bell peppers, radishes, and broccoli with hummus.

The Bottom Line

When it comes to fruits and vegetables, eating a rainbow of colors is ideal. Yet green foods seem to be nutritional rockstars, probably thanks to their chlorophyll content. Leafy greens like kale, spinach, and arugula, cruciferous vegetables like broccoli and brussels sprouts, green herbs like basil and parsley, and foods like avocado and green tea all supply an array of vitamins, minerals, fiber, and antioxidants. Their phytonutrient, antioxidant, and anti-inflammatory effects benefit nearly every part of the body.

Adding more true greens to your plate is a simple way to achieve better health. So next time you're grocery shopping or prepping a meal, see if you can incorporate a few more true green foods into your diet.

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.