Green vegetables, especially leafy greens, are one of the healthiest things to include in your diet.
They are packed withmicronutrients(vitamins and minerals) your body needs to prevent disease and maintain well-being.
This article lists green vegetables, including ones you’re free to eat raw.
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It also discusses how the preparation method impacts green vegetables' nutrients and how to start eating more greens.
Humans must obtain them from food because, aside from vitamin D, the body does not produce them.
For example, studies have found that eating one serving daily of leafy greens may help slowcognitive declinewith aging.
Plus, green leaves are great for your heart.
Researchers have found that people who consume green leafy vegetables have lowercardiovascular (heart) diseaseincidences.
Broccoli, green peppers, and cucumbers are delicious dipped in hummus or a little salad dressing.
And peas and herbs are great toppings for salads and other dishes.
But, how much nutrient loss occurs depends on the nutrient and the preparation method.
However, the same is not true for all nutrients.
Vitamin A is enhanced in the cooking process.
Researchers found that cooked broccoli, chard, and spinach had higher vitamin A levels than raw ones.
Experts believe cooking could extract some nutrients by softening plant walls.
You may hate steamed, unseasoned Brussels sprouts, but enjoy them when roasted and tossed with toasted nuts.
So, if you’re new to eating green vegetables, experiment with different variations and recipes.
Summary
Green vegetablesespecially green leafy veggiesare full of micronutrients your body needs to stay healthy.
They include broccoli, kale, romaine lettuce, zucchini, peas, okra, and more.
Many of these veggies can be eaten raw, but plenty of cooking methods produce flavor and retain nutrients.
Preparing them in various ways can inspire you to increase how often you consume this essential food group.
Michigan State University.Do dark colored foods really have more nutrients?.
Centers for Disease Control and Prevention.Micronutrient facts.
Academy of Nutrition and Dietetics.How to get your kids to eat dark leafy greens.
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2017;27(2):333-342. doi:10.1007/s10068-017-0281-1
