Nutrition expert explains: ScienceAlert

Nutrition expert explains: ScienceAlert

Leafy greens are a great way to improve your health because they contain many vital nutrients, vitamins, minerals and antioxidants. As a nutritionist, I highly recommend adding more of the following salad leaves to your diet.


Spinach is easy to get all year round, and is packed with iron, calcium, potassium, and vitamins B6, C, and K. They are also a good source of antioxidants, which can reduce the risk of many diseases, including heart disease and some diseases. cancer.

It is best eaten uncooked, as part of a salad, because cooking tends to destroy the polyphenols and flavanols naturally present in the leaves. Some polyphenols and flavonoids may reduce the chance of developing certain cancers, cardiovascular disease, diabetes, and neurodegenerative diseases, such as Alzheimer’s disease.


Cabbage has a unique taste that can vary somewhat depending on its variety and method of preparation. If you can handle the bitter taste, cabbage is packed with important micronutrients like calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. It is also a good source of vitamins, including vitamins A, B, E, C, and K.

Avoid blanching and boiling cabbage because it can reduce the amount of water-soluble minerals, vitamins and phytochemicals in the leaves. Cabbage can be eaten raw in salads.

A cup of uncooked cabbage (21 grams) contains only nine calories.

Swiss chard

My third choice is Swiss chard, which has a slightly sweet flavor and contains good amounts of vitamins A and C. Even a small amount of Swiss chard (about 175 grams) can meet your daily needs for vitamin K – which is important for the skin. Blood clotting and healthy bones.

Swiss chard, which comes in a variety of colors, also contains essential minerals such as iron, copper, potassium and calcium.

Green cabbage

Cabbage is a good source of lutein, which is important for eye health. They are full of vitamins A and C, minerals such as calcium, iron, zinc, copper and selenium, and are a good source of fibre. As with spinach, you can have this year round.


If you want a leafy vegetable that has a fresh, tart, slightly bitter and peppery taste, consider adding arugula to your plate. It has been consumed by humans since at least Roman times, and ranks first in pizza.

Watercress, also known as watercress and arugula, contains nitrates, which studies have shown can enhance performance in sports. Watercress is also rich in vitamins K and C, calcium and polyphenols.


Crisp and light-tasting romaine lettuce is packed with nutrient-dense goodies. It is a good source of vitamins and minerals, including vitamins A, K, C and folate (a B vitamin that is especially important during pregnancy). These nutrients are essential for maintaining overall health and supporting a healthy immune system.

Romaine, also known as lettuce, is also a source of fiber, which is known to reduce the risk of heart disease, stroke, type 2 diabetes and bowel cancer.


If you enjoy a little spice and want to incorporate flavorful leafy greens into your meals, arugula is a great choice. Not only does it add a touch of taste, but it also provides a rich source of vitamins A and C and antioxidants. Research suggests that watercress can be a therapeutic agent in oral cancer.

Bok choy

If you’re looking for a leafy green with a subtle flavor and satisfying texture, bok choy is a great choice. This type of Chinese white cabbage can be used in stir-fries, soups, salads, or simply stir-fried as a side dish.

It is rich in fiber in addition to various vitamins, minerals and antioxidants. This leafy green can help maintain healthy bones, immunity, vision, heart health, blood pressure and may even prevent certain types of cancer.

I prefer a balanced diet and adding these leafy vegetables can help me stay healthy, improve my immunity, and reduce the risk of various chronic diseases. It is also low in calories, making it a good choice for those who want to control their weight. So enjoy it in salads, smoothies, soups, or as a side dish with your favorite meals.Conversation

Swarjit Sarkar, Senior Lecturer in Nutrition, City, University of London

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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