We all know that vegetables are an essential part of a healthy diet. Not only are they chock-full of vitamins, minerals, and fiber, but they can also be easily incorporated into just about every meal.
The United States Department of Agriculture (USDA) 2020-2025 Dietary Guidelines recommends that Americans vary their vegetable consumption, highlighting dark green vegetables as one key category.
Whether you’re folding them into your omelet, blending them into a smoothie, or sneaking them into a burrito, darky leafy greens are the perfect vehicle for adding nutrients to any dish.
This leafy green is probably not in your usual veggie rotation—but it should be.
“One of the reasons that these greens are so powerful is that they help increase bile flow, breaking down fats, easing digestion, and aiding the liver, protecting it and helping it to filter potentially damaging chemicals out of your food,” The Nutrition Twins say.
Teeming with antioxidants like beta carotene, dandelion greens have been shown to protect against cell damage, which can ultimately help fend off chronic diseases. Plus, their rich source of lutein and zeaxanthin supports eye health, while their vitamin C and K content help promote healthy bones. And that’s not all these leafy greens can do.
“One of their true superpower qualities is that they’re a rich source of gut-friendly prebiotics, thanks to their inulin,” The Nutrition Twin say. “They enhance the gut’s production of ‘good’ bifidobacteria, which helps to boost immune function and may even help to prevent cancer.”
Bok choy is a cruciferous vegetable, which means it’s in the same family as broccoli, Brussels sprouts, and cabbage.
“Cruciferous vegetables reduce the risk of cancer and contain carcinogen-fighting nutrients like vitamin C, E, beta-carotene, folate, and selenium, which has been shown to slow tumor growth,” The Nutrition Twins say.
In addition to being packed with bone-building vitamins and minerals like calcium, iron, phosphorus, magnesium, and vitamin K, bok choy is rich in quercetin—a flavonoid that has been linked to reduced inflammation and protection against chronic diseases.
For a nutrient-dense meal, The Nutrition Twins suggest chopping up this leafy green and adding it to a stir fry.
If you’re bored of broccoli, why not give broccoli sprouts a try?
These leafy greens are 3-to-5-day-old broccoli plants with small green leaves that resemble alfalfa sprouts. While they offer the same number of calories and macronutrients as broccoli per ounce, they pack around 100 times more glucoraphanin.
“…when chewed or cut, [glucoraphanin] is converted into the superstar phytochemical sulforaphane, which has powerful anti-cancer effects, including promoting cancer cell death [and] lowering inflammation and susceptibility to cancer-causing toxins,” The Nutrition Twins say. “Sulforaphane increases detoxifying enzymes in your liver, and it even may help to turn off certain genes involved in cancer.”