Leafy green vegetables like kale and spinach have lots of vitamins, minerals, and fiber. Eating a variety of greens can help your brain and lower your risk of some diseases.

Leafy green vegetables are an important part of a healthy diet. They are packed with micronutrients and flavor, and they are low in calories.

Eating a diet rich in leafy greens can bring many health benefits, such as reducing your risk of obesity, heart disease, high blood pressure, and mental decline.

Dear Lykkers, here are 3 of the healthiest leafy green vegetables to include in your diet.

<h3>1. Kale</h3>

Kale is a nutritious vegetable rich in vitamins, minerals, and antioxidants. For instance, a cup of raw kale provides:

<b>• 68% of the Daily Value (DV) for vitamin K</b>

<b>• 6% of the DV for vitamin A</b>

<b>• 22% of the DV for vitamin C</b>

It also contains antioxidants like lutein and beta-carotene, which can help reduce the risk of diseases caused by oxidative stress.

Kale can be enjoyed in various ways, such as raw in salads, cooked in dishes, or blended into smoothies. A 2019 study discovered that steaming kale retained most of its nutrients compared to other cooking methods like boiling, pressure cooking, microwaving, and vacuum sealing.

<h3>2. Collard greens</h3>

Collard greens are leafy vegetables known for their loose, thick leaves and slightly bitter taste. The name "collard" comes from "colewort," placing them in the same family as kale, cabbage, and spring greens.

They are rich in:

<b>• Calcium</b>

<b>• Vitamin A</b>

<b>• Vitamin B9 (folate)</b>

<b>• Vitamin C</b>

Collard greens are particularly notable for their high vitamin K content among leafy greens. A single cup (36 grams) of raw collard greens provides 131% of the Daily Value (DV) for vitamin K.

Vitamin K plays a crucial role in blood clotting and supports bone health.

<h3>3. Spinach</h3>

Spinach is a widely enjoyed leafy green vegetable that can be added to soups, sauces, smoothies, and salads with ease.

A one-cup (30 gram) serving of raw spinach offers:

<b>• 121% of the Daily Value (DV) for vitamin K</b>

<b>• 16% of the DV for vitamin A</b>

<b>• 12% of the DV for manganese</b>

Spinach is also rich in folate, which is essential for red blood cell production. It's known to help prevent neural tube defects like spina bifida during pregnancy.

What are your thoughts after learning about these nutritious options? We invite you to share your experiences and how you enjoy incorporating these greens into your diet. Your insights are important to us!

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Video by Thomas DeLauer