{"id":23322,"date":"2021-06-04T21:17:30","date_gmt":"2021-06-04T21:17:30","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23322"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"green-leafy-vegetables","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/","title":{"rendered":"Green Leafy Vegetables: 8 Nutritious Veggies You Should Eat More Often"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#What_Vitamins_Are_Supplied_By_Dark_Green_Leafy_Vegetables\" >What Vitamins Are Supplied By Dark Green Leafy Vegetables?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Vitamin_B\" >Vitamin B<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Vitamin_K\" >Vitamin K<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Vitamin_A\" >Vitamin A<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Vitamin_E\" >Vitamin E<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Vitamin_C\" >Vitamin C<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Best_Green_Leafy_Vegetables_One_Should_Eat\" >Best Green Leafy Vegetables One Should Eat<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Spinach\" >Spinach<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Health_Benefits_Of_Spinach\" >Health Benefits Of Spinach<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Collard_Greens\" >Collard Greens<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Health_Benefits_Of_Collard_Greens\" >Health Benefits Of Collard Greens<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Bok_Choy\" >Bok Choy<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Health_Benefits_Of_Bok_Choy\" >Health Benefits Of Bok Choy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Broccoli\" >Broccoli<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Health_Benefits_of_Broccoli\" >Health Benefits of Broccoli<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Swiss_Chard\" >Swiss Chard<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Health_Benefits_Of_Swiss_Chard\" >Health Benefits Of Swiss Chard<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Turnip_Greens\" >Turnip Greens<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Health_Benefits_Of_Turnip_Greens\" >Health Benefits Of Turnip Greens<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Kale\" >Kale<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Health_Benefits_Of_Kale\" >Health Benefits Of Kale<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Cabbage\" >Cabbage<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#Health_Benefits_Of_Cabbage\" >Health Benefits Of Cabbage<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#DISCLAIMER\" >DISCLAIMER:<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A healthy lifestyle starts with what&#8217;s on your plate. You need a balanced diet of proteins, carbohydrates, vitamins, and minerals. Green leafy vegetables are a great place to start since they are low in calories and are packed with essential minerals, <a href=\"https:\/\/betterme.world\/articles\/vitamins-for-weight-loss\/\">vitamins<\/a>, and fiber.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Leafy greens, also called leafy vegetables or vegetable greens, are plant leaves consumed as vegetables. Although not all plant leaves are edible, there are a ton of them that you can eat and reap numerous nutritional benefits.\u00a0 If your nutritional expert has suggested that you add more dark greeny leafy vegetables to your diet, you better do so.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Vitamins_Are_Supplied_By_Dark_Green_Leafy_Vegetables\"><\/span><strong>What Vitamins Are Supplied By Dark Green Leafy Vegetables?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re wondering \u2018why to eat green leafy vegetables?\u2019, here\u2019s your answer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Green leafy vegetables are nutritional powerhouses. These vegetables are packed with numerous vital nutrients that you need. Greens are a great source of <a href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/\">vitamin A<\/a>, C, K, E, and B vitamins (<\/span><a href=\"https:\/\/www.ars.usda.gov\/plains-area\/gfnd\/gfhnrc\/docs\/news-2013\/dark-green-leafy-vegetables\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, these vegetables have an abundance of carotenoids-antioxidants that serve to protect cells and may also be associated with lowering the risk of several types of cancer (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8988807\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what are green leafy vegetables benefits?<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/eating-before-workout\/\">Eating Before Workout: The Best and Worst Foods For Pre-Workout Nutrition<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vitamin_B\"><\/span><b>Vitamin B<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vitamin B complex comprises eight B vitamins: folate, thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, and cobalamin (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/vitamin-b\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Each of these vitamins plays a significant role in your overall body health. The benefits of vitamin B complex include good eyesight, growth of red blood cells, good digestion, healthy brain function, cardiovascular health, proper nerve function, and energy metabolism (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/vitamin-b\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\"><img decoding=\"async\" class=\"aligncenter wp-image-33113 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4904-1024x576.png\" alt=\"green leafy vegetables\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4904.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4904-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4904.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4904.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vitamin_K\"><\/span><b>Vitamin K<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/vitamins-to-boost-metabolism\/\">Vitamin<\/a> K is critical in blood clotting, bone health, and may even be linked with improved episodic memory, especially in older adults (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23850343\/\"><span style=\"font-weight: 400;\">36<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The average daily recommended amount of vitamin K depends on the age of an individual. For adults, the recommended daily intake is 120mcg for men and 90mcg for women. Pregnant women also require 90mcg (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminK-HealthProfessional\/\"><span style=\"font-weight: 400;\">35<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vitamin_A\"><\/span><b>Vitamin A<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">For Vitamin A ( carotene),\u00a0 the deeper the green or orange a vegetable is, the higher the amount of carotene it contains. The human body cannot manufacture its own vitamin A (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-Consumer\/\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin A\u00a0 is necessary for many physiological processes in the body, such as maintaining all surface tissues like the skin, lining of the gut, respiratory tract, inner ear, and the eye (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3936685\/\"><span style=\"font-weight: 400;\">37<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The recommended daily intake of <a href=\"https:\/\/betterme.world\/articles\/do-vitamins-break-a-fast\/\">vitamin<\/a> A is 900mcg for men and 700 mcg for women.\u00a0 Lack of adequate vitamin A in the body is known as vitamin A deficiency (VAD). Vitamin A deficiency makes the body susceptible to infections, increases the risk of diarrhea in children, and is the leading cause of preventable blindness in children (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-Consumer\/\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vitamin_E\"><\/span><b>Vitamin E<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Alpha-tocopherol is the only form of Vitamin E that meets human requirements (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/#:~:text=Naturally%20occurring%20vitamin%20E%20exists,of%20biological%20activity%20%5B1%5D.\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This vitamin is absorbed in the small intestines and stored in the liver. It is a powerful antioxidant that helps maintain healthy cells. Furthermore, this vitamin inhibits platelet aggregation and protects against chronic diseases such as heart disease and cancer (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/#:~:text=Naturally%20occurring%20vitamin%20E%20exists,of%20biological%20activity%20%5B1%5D.\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The recommended daily intake of vitamin E is dependent on the age of the person. For adults, the recommended daily amount is 15mg. It is very rare to consume excess vitamin E in food. However, ingesting high doses of alpha-tocopherol supplements is dangerous and can lead to poor blood coagulation and even hemorrhage (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/#:~:text=Naturally%20occurring%20vitamin%20E%20exists,of%20biological%20activity%20%5B1%5D.\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK564373\/\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\"><img decoding=\"async\" class=\"aligncenter wp-image-33110 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4907-1024x576.png\" alt=\"green leafy vegetables\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4907.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4907-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4907.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4907-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4907.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vitamin_C\"><\/span><b>Vitamin C<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vitamin C, also called Ascorbic Acid,\u00a0 is a water-soluble vitamin found in most fruits and vegetables. This vitamin can also be synthesized in the laboratory (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whenever you talk of vitamin C, most people think about skin health. Nonetheless, there are other benefits of this vitamin, such as improved immunity, stimulating collagen synthesis, enhanced brain function, and good eye health (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adult males need 90 mg of <a href=\"https:\/\/betterme.world\/articles\/vitamins\/\">vitamin C<\/a>, while females need 75mg. For pregnant and lactating mothers, the recommended daily allowance is 85mg and 120 mg, respectively (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A deficiency of this vitamin causes scurvy which is characterized by gum inflammation and bleeding. Low intake of Vitamin C can also contribute to anaemia since this vitamin aids in the absorption of iron.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_Green_Leafy_Vegetables_One_Should_Eat\"><\/span><b>Best Green Leafy Vegetables One Should Eat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Leafy green vegetables are a must-have in your diet. These foods brim with fiber, vitamins, and, to top it all, are low in calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0Green leafy vegetables benefit you in numerous ways. For instance,\u00a0 if you eat a healthy portion of these vegetables daily, you protect yourself from many diseases such as cancer and heart disease. You also strengthen your immunity while at it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is your ultimate green leafy vegetables list:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\"><img decoding=\"async\" class=\"aligncenter wp-image-33080 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4867-1024x576.png\" alt=\"green leafy vegetables\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4867.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4867-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4867.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4867.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Spinach\"><\/span><b>Spinach<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is very rare to find a bowl of vegetable salad lacking spinach. You may not be a fan of spinach, but once you realize the heap of benefits that this vegetable has, you will quickly incorporate it into your diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For one, spinach is packed with several nutrients. For every 100grams of spinach, you have carbs (3.6g), proteins (2.85g), vitamin C (26.5mg), vitamin A (283 micrograms) as carotenoid, Thiamin (0.077mg), Niacin (0.551mg) and more (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1750352\/nutrients\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Spinach is also rich in fiber which helps in digestion (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24876314\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to this, spinach also contains a ton of minerals valuable to the body (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1750353\/nutrients\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). These minerals include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iron<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calcium<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Magnesium<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potassium<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Health_Benefits_Of_Spinach\"><\/span><b>Health Benefits Of Spinach<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Spinach has numerous health benefits. Here are some of them.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">May help reduce blood sugar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aids in good bone health (<\/span><a href=\"https:\/\/www.nof.org\/news\/eat-spinach-to-grow-strong-yes-but-theres-so-much-more\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps in weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">May reduce and help manage hypertension (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4525132\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Has anti-inflammatory properties (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27353735\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Serving suggestions of spinach are numerous. You may choose to eat it raw in salads and smoothies, or you can simply saute it and serve it creamed with bacon.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/6-meals-a-day\/\">6 Meals A Day: Saying Goodbye To The \u2018Less Is More\u2019 Diet Mentality<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\"><img decoding=\"async\" class=\"aligncenter wp-image-32980 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1-1024x576.png\" alt=\"Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Collard_Greens\"><\/span><b>Collard Greens<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Collard greens are a cruciferous vegetable that you need to add to your diet because of their numerous benefits. They are members of the cabbage family and hence have the same texture as kale and cabbages.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As is with most vegetables, collard greens are low in calories but packed with vitamins and minerals. These vegetables are dark green, a clear indication that they are rich in <a href=\"https:\/\/betterme.world\/articles\/craving-lemons\/\">antioxidants<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For every 100g of collard greens, you have (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1103088\/nutrients\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein (3.02g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs (5.42g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat (0.61g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugars (0.46g)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This vegetable also contains a ton of minerals such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calcium (232mg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iron (0.47mg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Magnesium (27mg)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The vitamins found in collard greens include vitamin C (35.3mg), Riboflavin(0.13mg), Niacin (0.742mg), and vitamin K (437.1 micrograms).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Health_Benefits_Of_Collard_Greens\"><\/span><b>Health Benefits Of Collard Greens<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The nutrients found in collard green have essential health benefits. They include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Collard greens are rich in <a href=\"https:\/\/betterme.world\/articles\/agave-nectar-vs-honey\/\">antioxidants<\/a> that fight free radicals produced by the body. Additionally, this may also reduce the risk of developing cancer (<\/span><a href=\"https:\/\/foh.psc.gov\/nycu\/antioxidents\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contains folate which helps prevent congenital disabilities (<\/span><a href=\"https:\/\/www.cdc.gov\/ncbddd\/folicacid\/features\/folic-acid-helps-prevent-some-birth-defects.html\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Collectively, all the nutrients contained in collard greens work towards enhancing your immunity. Vitamin C helps maintain your cells while vitamin A maintains the T cells, which help fight disease-causing bacteria (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6162863\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Improved eye health due to lutein content (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6164534\/#:~:text=Lutein%20is%20a%20carotenoid%20with,of%20blindness%20and%20vision%20impairment.\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To help retain their nutrients, the best way to cook collard greens is by steaming them for a short time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\"><img decoding=\"async\" class=\"aligncenter wp-image-32563 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1-1024x576.jpg\" alt=\"green leafy vegetables\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bok_Choy\"><\/span><b>Bok Choy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Also called pak choi or Chinese cabbage, this vegetable is a superfood. It is also cruciferous, like spinach and collard greens. It has thick, crunchy stems and broad green leaves. This is quite different from other vegetables in the cabbage family, which tend to have \u201cheads.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This vegetable is not only delicious but also rich in beneficial nutrients. For every 100grams of bok choy, you have (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170390\/nutrients\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein (1.5g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat (0.2g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water (95.3g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energy (13 kcal\/55 kj)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bok choy also has a ton of minerals such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calcium (105mg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iron (0.8mg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Magnesium (19mg)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This vegetable is also rich in vitamin C (45mg), vitamin K (45.5 micrograms), vitamin A (4470 IU), and vitamin E (0.09mg).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Health_Benefits_Of_Bok_Choy\"><\/span><b>Health Benefits Of Bok Choy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The micronutrient content in bok choy makes it have numerous health benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, it has antioxidants that help protect your body from oxidative stress, helping to prevent various diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5927356\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other benefits associated with this vegetable include:\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Anti-cancer properties: Being cruciferous, bok choy has potential anti-cancer properties. This is because they have sulfur-containing compounds such as glucosinolates which may have anti-cancer benefits (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23679237\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bok choy has an abundance of minerals such as potassium and magnesium that work to regulate and stabilize your blood pressure. Moreover, bok choy is a good source of folate, which helps prevent the build-up of homocysteine. Homocysteine buildup can damage blood vessels which in turn increase the risk of heart disease (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1930921\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11231701\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/folic-acid\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Magnesium, calcium, phosphorus, and zinc found in bok choy all work towards maintaining your healthy bones (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32542237\/\"><span style=\"font-weight: 400;\">38<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\"><img decoding=\"async\" class=\"aligncenter wp-image-32220 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446-1024x576.png\" alt=\"green leafy vegetables\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Broccoli\"><\/span><b>Broccoli<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is also another cruciferous vegetable loaded with beneficial nutrients. 100 grams of broccoli contains (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/747447\/nutrients\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Proteins (2.57g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats (0.34g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates (6.27g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber (2.4g)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It also contains minerals such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calcium<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iron<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Magnesium<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Health_Benefits_of_Broccoli\"><\/span><b>Health Benefits of Broccoli<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It contains bioactive compounds which have anti-inflammatory properties. These compounds\u00a0may also serve to prevent cell damage caused by certain diseases such as cancers (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7465980\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating <a href=\"https:\/\/betterme.world\/articles\/5-day-broccoli-diet-plan\/\">broccoli<\/a> helps regulate blood sugar. It contains a high fiber content which helps maintain healthy sugar levels and improved diabetic control (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24876314\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The bioactive compounds in Broccoli may help slow the aging process, support healthy brain function, and help slow mental decline (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7465980\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\"><img decoding=\"async\" class=\"aligncenter wp-image-32227 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4450-1024x576.png\" alt=\"green leafy vegetables\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4450.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4450-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4450.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4450.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Swiss_Chard\"><\/span><b>Swiss Chard<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A lot of times, people mistake swiss chard for spinach. This vegetable has large dark green leaves with white or yellow stalks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0They are packed with beneficial nutrients such as vitamin A (6116IU), K (830mcg) and C (30mg). Additionally, it\u00a0 is rich in minerals such as manganese (0.4mg), potassium (379 mg), zinc (0.4mg) and phosphorus (46mg) (<\/span><a href=\"https:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2399\/2\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Swiss chard is an excellent addition to your diet as it is low in calories, saturated fat and cholesterol. There are numerous benefits tied to this wonder vegetable.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Health_Benefits_Of_Swiss_Chard\"><\/span><b>Health Benefits Of Swiss Chard<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It contains syringic acid, which may be helpful for lowering blood pressure (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23079793\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is packed with antioxidants such as polyphenols and beta-carotene that help fight free radicals in the body (<\/span><a href=\"https:\/\/foh.psc.gov\/nycu\/antioxidents\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swiss chard has a high fiber content which helps to improve bowel movement, gut health and even stabilizing blood sugar levels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is a weight loss-friendly vegetable since it has low-calorie content.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can have your swiss chard raw in smoothies or salads. Alternatively, you can simply saute them over low heat. Be careful not to overcook them as some nutrients may be lost.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\"><img decoding=\"async\" class=\"aligncenter wp-image-32094 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4611.png\" alt=\"green leafy vegetables\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4611.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4611-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4611.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Turnip_Greens\"><\/span><b>Turnip Greens<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just like kale and spinach, turnip greens are also cruciferous. You can eat both the roots and the leaves of this vegetable. It is highly nutritious, containing proteins, fats, carbohydrates, fiber and sugar.\u00a0 It is also rich in minerals such as calcium (190 mg), iron(1.10mg) and magnesium (31mg). The leaves of a turnip greens are good sources of vitamins such as A (11587IU), K (251mcg)\u00a0 and C (60mg) (<\/span><a href=\"https:\/\/www.nutritionvalue.org\/Turnip_greens%2C_raw_nutritional_value.html\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Turnip greens contain a high level of sodium so when cooking, go easy on the salt. You can add just a pinch to taste.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Health_Benefits_Of_Turnip_Greens\"><\/span><b>Health Benefits Of Turnip Greens<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turnip greens have a high vitamin A content that is good for your hair and skin health.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The vitamin C in this vegetable is essential for collagen production, which is an important skin element.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can also eat turnip greens to increase your iron levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Compared to other vegetables, turnip greens contain a significantly higher percentage of calcium hence, perfect for osteoporosis prevention.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\"><img decoding=\"async\" class=\"aligncenter wp-image-32088 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4614-1024x576.png\" alt=\"green leafy vegetables\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4614.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4614-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4614.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4614.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kale\"><\/span><b>Kale<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Although kale is a common vegetable, many people don&#8217;t know just how many nutrients this super vegetable contains. It is rich in vitamin A (15376 IU), C (120mg) and K (817mcg), essential for a healthy body. It also has <a href=\"https:\/\/betterme.world\/articles\/fruits-with-protein\/\">protein<\/a> (3.3g), carbohydrates (10.0g), dietary fiber (2.0g) (<\/span><a href=\"https:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2461\/2\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Health_Benefits_Of_Kale\"><\/span><b>Health Benefits Of Kale<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Kale has a ton of benefits. They include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The fiber in kale helps lower cholesterol which in turn reduces the risk of heart disease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This vegetable is also rich in lutein and zeaxanthin, which are essential for good eye health.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kale helps in weight loss since it is high in fiber and very low in calories.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The best way to get nutrients from kale is by eating it raw. To make it palatable, include it in your salads or smoothies.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cabbage\"><\/span><b>Cabbage<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cabbage comes in various colors, primarily white, purple and green. This vegetable is rich in nutrients such as proteins (1.3g), carbohydrates (5.8g), fiber (2.5g), vitamin B6 (0.1mg) and folate (43mcg) (<\/span><a href=\"https:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2371\/2\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Health_Benefits_Of_Cabbage\"><\/span><b>Health Benefits Of Cabbage<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The high concentration of folate and vitamin B6 in cabbages makes it great for normal functioning of the nervous system and healthy metabolism.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red cabbages contain compounds such as anthocyanins which, apart from giving cabbage its red color, may help reduce the risk of heart disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3042791\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We hope you got your answer to \u2018why are green leafy vegetables good for you\u2019. Whether you choose to eat your vegetables raw or cooked, they are an essential addition to your diet. What\u2019s more, these vegetables are readily available, and you can even grow your own.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Green_Leafy_Vegetables\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"BetterMe | Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER<\/b><strong>:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><strong>SOURCES:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3042791\/\"><span style=\"font-weight: 400;\">Anthocyanin in cardiovascular disease<\/span><\/a><span style=\"font-weight: 400;\"> (2011, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/foh.psc.gov\/nycu\/antioxidents\"><span style=\"font-weight: 400;\">Antioxidants and cancer prevention<\/span><\/a><span style=\"font-weight: 400;\"> (2021, foh.psc.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/vitamin-b\/\"><span style=\"font-weight: 400;\">B vitamins and folic acid<\/span><\/a><span style=\"font-weight: 400;\"> (2020,<\/span><a href=\"http:\/\/www.nhs.uk\/\"><span style=\"font-weight: 400;\"> www.nhs.uk<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7465980\/\"><span style=\"font-weight: 400;\">Bioactive compounds and <\/span><\/a><span style=\"font-weight: 400;\">bioactivities. (2020. Ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/747447\/nutrients\"><span style=\"font-weight: 400;\">Broccoli, Raw<\/span><\/a><span style=\"font-weight: 400;\"> (2019, fdc.nal.usda.gov)<\/span><\/li>\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170390\/nutrients\"><span style=\"font-weight: 400;\">Cabbage, Chinese (pak-choi),raw<\/span><\/a><span style=\"font-weight: 400;\"> (2019, dfc.nal.usda.gov)<\/span><\/li>\n<li><a href=\"https:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2371\/2\"><span style=\"font-weight: 400;\">Cabbage, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2021, nutritiondata,self.com)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8988807\/\"><span style=\"font-weight: 400;\">Carotenoid analysis of several dark green leafy vegetables associated with a lower risk of cancers<\/span><\/a><span style=\"font-weight: 400;\"> (1996, pubmed.ncbi.nln.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2399\/2\"><span style=\"font-weight: 400;\">Chard, Swiss, raw Nutrition Facts and calories<\/span><\/a><span style=\"font-weight: 400;\"> (2021, nutritiondata.self.com)<\/span><\/li>\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1103088\/nutrients\"><span style=\"font-weight: 400;\">Collards, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2020, fdc.nal.usda.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493187\/\"><span style=\"font-weight: 400;\">Continuing education activity<\/span><\/a><span style=\"font-weight: 400;\"> ( 2020, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23679237\/\"><span style=\"font-weight: 400;\">Cruciferous vegetables, dietary phytochemicals for cancer prevention<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.mcbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ars.usda.gov\/plains-area\/gfnd\/gfhnrc\/docs\/news-2013\/dark-green-leafy-vegetables\/\"><span style=\"font-weight: 400;\">Dark green leafy vegetables<\/span><\/a><span style=\"font-weight: 400;\">, (2016, ars.usda.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.nof.org\/news\/eat-spinach-to-grow-strong-yes-but-theres-so-much-more\/\"><span style=\"font-weight: 400;\">Eat spinach to grow strong<\/span><\/a><span style=\"font-weight: 400;\">. (2015, nof.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4525132\/\"><span style=\"font-weight: 400;\">Effects of spinach, a high dietary nitrate source on arterial stiffness and related hemodynamic measures.<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/folic-acid\/\"><span style=\"font-weight: 400;\">Folate (Folic Acid)-Vitamin B9<\/span><\/a><span style=\"font-weight: 400;\"> ( 2021, hsph.harvard.edu)<\/span><\/li>\n<li><a href=\"https:\/\/www.cdc.gov\/ncbddd\/folicacid\/features\/folic-acid-helps-prevent-some-birth-defects.html\"><span style=\"font-weight: 400;\">Folic acid helps prevent some birth defects<\/span><\/a><span style=\"font-weight: 400;\"> (2020,<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27353735\/\"><span style=\"font-weight: 400;\">Functional properties of spinach<\/span><\/a><span style=\"font-weight: 400;\"> (2016, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24876314\/\"><span style=\"font-weight: 400;\">Health effects of dietary fibre<\/span><\/a><span style=\"font-weight: 400;\"> (2014, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2461\/2\"><span style=\"font-weight: 400;\">Kale, Raw<\/span><\/a><span style=\"font-weight: 400;\"> (2021,nutritriondata.self)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1930921\/\"><span style=\"font-weight: 400;\">Minerals and blood pressure<\/span><\/a><span style=\"font-weight: 400;\"> (1991, pubmend.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5927356\/\"><span style=\"font-weight: 400;\">Oxidative stress, aging and diseases<\/span><\/a><span style=\"font-weight: 400;\"> (2018,ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11231701\/\"><span style=\"font-weight: 400;\">Randomized trial of folic acid supplementation and serum homocysteine levels<\/span><\/a><span style=\"font-weight: 400;\"> (2001, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6162863\/\"><span style=\"font-weight: 400;\">Role of Vitamin A in the immune system<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Selenium-HealthProfessional\/\"><span style=\"font-weight: 400;\">Selenium<\/span><\/a><span style=\"font-weight: 400;\"> (2021, ods.od.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1750352\/nutrients\"><span style=\"font-weight: 400;\">Spinach, baby<\/span><\/a><span style=\"font-weight: 400;\"> (2021,fdc.nal.usda.gov)<\/span><\/li>\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1750353\/nutrients\"><span style=\"font-weight: 400;\">Spinach, Mature<\/span><\/a><span style=\"font-weight: 400;\"> 92021, fdc.nal.usda.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23079793\/\"><span style=\"font-weight: 400;\">Syringic acid ameliorates-induced hypertension by reducing oxidative stress<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6164534\/#:~:text=Lutein%20is%20a%20carotenoid%20with,of%20blindness%20and%20vision%20impairment.\"><span style=\"font-weight: 400;\">The effect of Lutein on eye and extra eye health<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.nutritionvalue.org\/Turnip_greens%2C_raw_nutritional_value.html\"><span style=\"font-weight: 400;\">Turnip greens, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2021, nutritionvalue.org)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-Consumer\/\"><span style=\"font-weight: 400;\">Vitamin A<\/span><\/a><span style=\"font-weight: 400;\"> (2021, ods.od.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\"><span style=\"font-weight: 400;\">Vitamin C<\/span><\/a><span style=\"font-weight: 400;\"> (2021, ods.d.nih.gov<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/#:~:text=Naturally%20occurring%20vitamin%20E%20exists,of%20biological%20activity%20%5B1%5D.\"><span style=\"font-weight: 400;\">Vitamin E<\/span><\/a><span style=\"font-weight: 400;\"> (2021, ods.od.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK564373\/\"><span style=\"font-weight: 400;\">Vitamin E toxicity<\/span><\/a><span style=\"font-weight: 400;\"> (2021, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminK-HealthProfessional\/\"><span style=\"font-weight: 400;\">Vitamin K<\/span><\/a><span style=\"font-weight: 400;\"> (2021,ods.od.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23850343\/\"><span style=\"font-weight: 400;\">Vitamin K status and cognitive functions in healthy older adults<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3936685\/\"><span style=\"font-weight: 400;\">What is Vitamin A and why do you need it<\/span><\/a><span style=\"font-weight: 400;\"> (2013, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32542237\/\">Zinc depletion associates with tissue eosinophilia and collagen depletion in chronic rhinosinutisits<\/a> (2020, pubmed.ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>A healthy lifestyle starts with what&#8217;s on your plate. You need a balanced diet of proteins, carbohydrates, vitamins, and minerals. Green leafy vegetables are a great place to start since they are low in calories and are packed with essential minerals, vitamins, and fiber. Leafy greens, also called leafy vegetables or vegetable greens, are plant [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":23324,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[117,87],"class_list":["post-23322","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Green Leafy Vegetables: 8 Nutritious Veggies You Should Eat More Often - BetterMe<\/title>\n<meta name=\"description\" content=\"Green leafy vegetables - what are they and how to include them in your diet? Here\u2019s what a nutritionist has to say about your daily green veggie intake.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Green Leafy Vegetables: 8 Nutritious Veggies You Should Eat More Often\" \/>\n<meta property=\"og:description\" content=\"Green leafy vegetables - what are they and how to include them in your diet? Here\u2019s what a nutritionist has to say about your daily green veggie intake.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_390988792.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f1b0bb368e8e731db8d770a9db90970c\"},\"headline\":\"Green Leafy Vegetables: 8 Nutritious Veggies You Should Eat More Often\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/\"},\"wordCount\":2652,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_390988792.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A healthy lifestyle starts with what's on your plate. You need a balanced diet of proteins, carbohydrates, vitamins, and minerals. Green leafy vegetables are a great place to start since they are low in calories and are packed with essential minerals, <a href=\\\"https:\/\/betterme.world\/articles\/vitamins-for-weight-loss\/\\\">vitamins<\/a>, and fiber.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Leafy greens, also called leafy vegetables or vegetable greens, are plant leaves consumed as vegetables. Although not all plant leaves are edible, there are a ton of them that you can eat and reap numerous nutritional benefits.\u00a0 If your nutritional expert has suggested that you add more dark greeny leafy vegetables to your diet, you better do so.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Vitamins Are Supplied By Dark Green Leafy Vegetables?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re wondering \u2018why to eat green leafy vegetables?\u2019, here\u2019s your answer.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Green leafy vegetables are nutritional powerhouses. These vegetables are packed with numerous vital nutrients that you need. Greens are a great source of <a href=\\\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/\\\">vitamin A<\/a>, C, K, E, and B vitamins (<\/span><a href=\\\"https:\/\/www.ars.usda.gov\/plains-area\/gfnd\/gfhnrc\/docs\/news-2013\/dark-green-leafy-vegetables\/\\\"><span style=\\\"font-weight: 400;\\\">13<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Plus, these vegetables have an abundance of carotenoids-antioxidants that serve to protect cells and may also be associated with lowering the risk of several types of cancer (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8988807\/\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So, what are green leafy vegetables benefits?<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\">< ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/\",\"url\":\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/\",\"name\":\"Green Leafy Vegetables: 8 Nutritious Veggies You Should Eat More Often - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_390988792.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Green leafy vegetables - what are they and how to include them in your diet? 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Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Green Leafy Vegetables: 8 Nutritious Veggies You Should Eat More Often - BetterMe","description":"Green leafy vegetables - what are they and how to include them in your diet? Here\u2019s what a nutritionist has to say about your daily green veggie intake.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/","og_locale":"en_US","og_type":"article","og_title":"Green Leafy Vegetables: 8 Nutritious Veggies You Should Eat More Often","og_description":"Green leafy vegetables - what are they and how to include them in your diet? Here\u2019s what a nutritionist has to say about your daily green veggie intake.","og_url":"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_390988792.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f1b0bb368e8e731db8d770a9db90970c"},"headline":"Green Leafy Vegetables: 8 Nutritious Veggies You Should Eat More Often","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/"},"wordCount":2652,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_390988792.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A healthy lifestyle starts with what's on your plate. You need a balanced diet of proteins, carbohydrates, vitamins, and minerals. Green leafy vegetables are a great place to start since they are low in calories and are packed with essential minerals, <a href=\"https:\/\/betterme.world\/articles\/vitamins-for-weight-loss\/\">vitamins<\/a>, and fiber.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Leafy greens, also called leafy vegetables or vegetable greens, are plant leaves consumed as vegetables. Although not all plant leaves are edible, there are a ton of them that you can eat and reap numerous nutritional benefits.\u00a0 If your nutritional expert has suggested that you add more dark greeny leafy vegetables to your diet, you better do so.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Vitamins Are Supplied By Dark Green Leafy Vegetables?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">If you\u2019re wondering \u2018why to eat green leafy vegetables?\u2019, here\u2019s your answer.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Green leafy vegetables are nutritional powerhouses. These vegetables are packed with numerous vital nutrients that you need. Greens are a great source of <a href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/\">vitamin A<\/a>, C, K, E, and B vitamins (<\/span><a href=\"https:\/\/www.ars.usda.gov\/plains-area\/gfnd\/gfhnrc\/docs\/news-2013\/dark-green-leafy-vegetables\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Plus, these vegetables have an abundance of carotenoids-antioxidants that serve to protect cells and may also be associated with lowering the risk of several types of cancer (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8988807\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So, what are green leafy vegetables benefits?<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\">< ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/","url":"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/","name":"Green Leafy Vegetables: 8 Nutritious Veggies You Should Eat More Often - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_390988792.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Green leafy vegetables - what are they and how to include them in your diet? 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