Green vegetables, especially leafy greens, are one of the healthiest things to include in your diet. They are packed with micronutrients (vitamins and minerals) your body needs to prevent disease and maintain well-being.
The healthiest green veggies are those with the darkest color because they are more nutrient-dense. Common green vegetables in this category include kale, spinach, and romaine lettuce, but all green-hued vegetables are considered green veggies.
This article lists green vegetables, including ones you can eat raw. It also discusses how the preparation method impacts green vegetables’ nutrients and how to start eating more greens.
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List of Green Vegetables With Highest Micronutrients
Micronutrients are the vitamins and minerals in foods. Humans must obtain them from food because, aside from vitamin D, the body does not produce them.
There are many micronutrients, but there are six that are particularly important due to their impact on health and development, which include:
Green vegetables are a significant source of these micronutrients.
Leafy Greens
Dark leafy green vegetables include vitamins A, C, K, antioxidants, fiber, folate, magnesium, calcium, iron, and potassium. Some leafy green vegetable options include:
- Bok choy
- Collard greens
- Herbs (parsley, cilantro)
- Kale
- Mustard greens
- Romaine lettuce
- Spinach
- Swiss chard
Leafy greens offer many proven health benefits. For example, studies have found that eating one serving daily of leafy greens may help slow cognitive decline with aging.
Plus, green leaves are great for your heart. Researchers have found that people who consume green leafy vegetables have lower cardiovascular (heart) disease incidences.
Non-Leafy Greens
While leafy greens get the most attention for health benefits, non-leafy greens also contain many micronutrients. Non-leafy green veggies include:
- Asparagus
- Broccoli
- Brussels sprouts
- Cucumbers
- Green beans
- Green bell peppers
- Okra
- Peas
- Zucchini
These veggies contain fiber, many vitamins, including A and C, and minerals like calcium and iron.
Green Vegetables You Can Eat Raw
The great news is that green veggies are one of the easiest vegetables to incorporate into your diet because many don’t require cooking and can be eaten raw. The best greens to eat raw include:
- Salad greens (like romaine lettuce and arugula)
- Baby greens (like spinach and Swiss chard)
- Herbs
- Broccoli
- Green bell peppers
- Cucumbers
- Peas
Try mixing some baby greens into standard salad greens for some extra flavor. 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.
Effect of Preparation Method on Micronutrient Content
Cooking reduces the nutrient content of foods, including those found in green vegetables. But, how much nutrient loss occurs depends on the nutrient and the preparation method.
When it comes to vitamin C, researchers found that boiling can destroy vitamin C, while steaming or microwaving retains higher concentrations of this vitamin.
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.
Powdered Greens
While it’s best to try to get your greens from whole food sources, greens powders are a supplemental way to incorporate green vegetables into your diet if you are having trouble getting enough of them. However, powdered greens generally contain many other ingredients; as a supplement, they are not regulated the way drugs are by the Food and Drug Administration (FDA).
How to Start Enjoying Green Vegetables
The best way to start enjoying green vegetables is to find the ones you like. You may hate steamed, unseasoned Brussels sprouts, but enjoy them when roasted and tossed with toasted nuts.
Here are some other ideas for enjoying green vegetables:
- Toss a handful of raw spinach or kale into a smoothie.
- Wash and set aside prepared salad greens so they are easy to grab.
- Finely chop peppers and spinach and toss into scrambled eggs.
- Chop various vegetables (like broccoli, green beans, asparagus, and Brussels sprouts), toss with olive oil, season them, and roast them in the oven.
- Add cooked peas to a pasta dish or soup.
- Create a charcuterie board with nuts, cheeses, meats, fruits, and green vegetables (like cucumber, broccoli, and green pepper).
- Make (or buy prepared) kale chips.
It’s difficult to say which green veggies taste the best because everyone is different. So, if you’re new to eating green vegetables, experiment with different variations and recipes. To start eating them consistently, it’s best to mix them up and prepare them in different ways to increase their appeal.
Summary
Green vegetables—especially green leafy veggies—are 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.
