Get to Know the Greens on Your Plate

Aneeca Y.

Oct 21 2022

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Has your grandmother ever told you that you should eat greens? We all know that greens are a healthy food option, but have you ever wondered why?

This article describes the benefits of eating broccoli, spinach, and other greens. We’ll also recommend ten tasty, nutritious, and commonly available veggies. Here is what you should know about the importance of consuming leafy greens!

What Are the Main Benefits of Eating Green Foods?

It’s time to answer the crucial question – why would you eat leafy greens? The exact benefits depend on the chosen meal, but here is why this is healthy food:

  • Strong antioxidant characteristics. Leafy greens have an impressive overall nutritional value. Antioxidants like phytonutrients are their primary benefit. These are compounds that fight oxidative stress and help to protect your cells from environmental factors.
  • A detoxication agent. This healthy food also contains a green pigment called chlorophyll. It has detoxifying characteristics for the human organism. It helps to eliminate toxins and also assists with bad breath.
  • Filled with other nutrients. Greens are rich in minerals and vitamins. That includes vitamins A, B, C, E, and K, but also magnesium, calcium, and potassium.
  • Many preparation methods. Many greens can be consumed raw. However, you can also stew, roast, or crisp them. You can blend them to make soup or add it to a tasty morning smoothie.
  • Body alkalization. A stable PH level is vital for body balance. Greens are among the healthy food ideas that will alkalize your body.
Fresh chicken with green salad
Green salad is an easy way to get your fiber in

10 Common and Tasty Green Foods

It’s time to stop turning your nose from greens. This healthy food group offers an incredible array of choices. It’s easy to find greens that you’ll find delicious. You’ll find ten common and tasty greens in the list below. And always remember that keeping your food fresh and safe is imperative to maximize its nutritional value!

1. Kale

Vital nutritional info:

  • Vitamin K – 684% DV (daily value) per cup
  • Vitamin A – 206% DV per cup
  • Vitamin C – 134% DV per cup

Kale might not look impressive when you see it. However, it’s among the best healthy food ideas for your next meal. It’s full with vitamins A, C, and K. It also contains beta-carotene and lutein, which combat oxidation. You should consume kale raw to use its nutrient density. If you are on a fitness regime for gaining weight, add it as a side dish to a protein meal. Busy people that don’t have time to cook food can consider bulking up with meal delivery services.

2. Asparagus

Vital nutritional info:

  • Vitamin B1 – 0.2 mg per cup
  • Vitamin B2 – 0.2 mg per cup
  • Vitamin B9 – 70mcg per cup

Asparagus has a rich quantity of several B vitamins. That ranges from folate to niacin and riboflavin. These vitamins can boost your energy and improve red blood cell production. Additionally, asparagus has a generous quantity of prebiotic dietary fiber, which helps with digestion. You can roast asparagus or bake it in the oven. Sesame seeds and lemon juice can help to soothe the veggie’s strong taste.

3. Green Beans

Vital nutritional info:

  • Dietary fiber –3 grams per cup
  • Calories – 33 per cup

Green beans are a diabetes-friendly healthy meal. They contain low calories and glycemic load, which makes them suitable for diets. A high quantity of dietary fiber will promote your digestion. People usually use green beans as a side dish. It can go well with feta cheese and almonds, and it’s a vital part of many salads.

4. Kiwi

Vital nutritional info:

  • Fiber – 2 grams per piece
  • Vitamin C – 71% DV per piece
  • Folate – 34.4 mcg per piece

Kiwi has a specific taste, and you either love or hate it. If you are in the former group, this green can be your favorite snack. Kiwi contains a generous quantity of fiber and vitamin C. Some studies even indicate that kiwi releases enough serotonin to promote sleep quality.

5. Brussels Sprouts

Vital nutritional info:

  • Vitamin C – 83% DV per cup
  • Fiber – 3.3 grams per cup
  • Potassium – 342 mg (7% DV) per cup

Are you a fan of cruciferous vegetables? If yes, brussels sprouts can be the ideal healthy food. They are watery and fresh, which makes them suitable for sunny days. Vitamin C is the primary nutrient in brussels sprouts. If you cook it, you might reduce its quantity but still get plenty per cup. Additionally, this ingredient contains potassium. That can contribute to muscle contraction and optimal kidney and heart function.

Freshly made delivered food in a box
Eating greens offer endless health benefits

6. Spinach

Vital nutritional info:

  • Vitamin K – 181% DV per cup
  • Vitamin A – 56% DV per cup
  • Manganese – 13% DV per cup

According to reports, Popeye the Sailor popularized spinach production in the US by a third when it was created. The creators were on the right track because spinach is among the top greens to consume. This healthy food contains a huge quantity of vitamin C. Thanks to the folate amount, doctors even recommend it during pregnancy. Spinach can be a separate side dish or a direct ingredient of your meals.

7. Arugula

Vital nutritional info:

  • Vitamin K – 27.7% DV per cup
  • Vitamin C – 2.5% DV per cup
  • Calcium – 3.2% DV per cup

This green is famous as rucola in Europe. Regardless of the name used, arugula remains a healthy food. People love adding it to salads because of its peppery taste. The excellent thing about arugula is that an entire cup only contains five calories. It provides a generous amount of vitamins C and K and calcium for such a low glycemic load.

8. Green Bell Pepper

Vital nutritional info:

  • Beta carotene – 248 mcg per piece
  • Folate – 3% DV per cup
  • Vitamin C – 106% DV per piece

Carrots are a famous beta carotene source, but green bell pepper contains a rich quantity of this ingredient, too. Vitamin C will boost the ingredient’s antioxidant value. It’s easy to make a snack by grabbing some hummus and mixing it with green bell pepper. You can dip strips inside that sauce. This ingredient can also add some zest to a salad or main dish.

9. Swiss Chard

Vital nutritional info:

  • Fiber– 3.7 grams
  • Vitamin K – 716% DV per cup
  • Vitamin C – 53% DV per cup

A healthy meal in Mediterranean cuisine often includes this ingredient. Swiss chard, spinach, and beets are a part of the same green veggie family. This vegetable has a potent nutritional profile. It includes minerals like iron and magnesium, vitamins C, K, and A, and also dietary fiber. Some studies indicate that Swiss chard can help in controlling blood sugar.

10. Avocado

Vital nutritional info:

  • Unsaturated fat – 20 grams per piece
  • Vitamin E – 2.8 mg per piece
  • Fiber – 9 grams per piece

Avocado isn’t your classic leafy green vegetable. However, you can’t deny its green color once peeled. Don’t hesitate to add it to your selection, especially because it’s healthy. You’ll receive an antioxidant boost with vitamin E. Fibers will promote digestion, and unsaturated fat is healthy and can help to control cholesterol levels. An avocado salad can be a real treat.


You won’t find many healthier food choices than greens. The meal versatility in this food group ensures anyone can find an option that suits their preferences. It might take a bit of trial and error to find your favorites.

If you don’t want to prepare food, you can order meal delivery. Our experts reviewed top brands like Sunbasket. The detailed descriptions will help you to pick the desired service easily!


*The information in this article is not intended to be a substitute for professional medical or nutritional advice. You are advised to consult your physician, nutrition or other qualified health provider before consuming any meal or beginning any dietary program.. The information is not intended to be relied upon for medical treatment, recommended diet or diagnosis. Reliance upon any opinion or advice provided is at your own risk

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