Share sensitive information only on official, secure websites. People have been eating leafy greens since prehistoric times.

But it wasn't until the first Africans arrived in North America in the early s that America got its first real tastes of dark green leafy vegetables, which they grew for themselves and their families.

So, over the years, cooked greens developed into a traditional African American food. Ultimately, they became essential in Southern regional diets and are now enjoyed nationwide.

Dark green leafy vegetables are great sources of nutrition. Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins. These vegetables also contain an abundance of carotenoids-antioxidants that protect cells and play roles in blocking the early stages of cancer.

They also contain high levels of fiber, iron, magnesium, potassium and calcium. Furthermore, greens have very little carbohydrates, sodium and cholesterol. The dark greens supply a significant amount of folate, a B vitamin that promotes heart health and helps prevent certain birth defects.

Folate is also necessary for DNA duplication and repair which protects against the development of cancer. Several large studies have shown that high intakes of folate may lower the risk of colon polyps by 30 to 40 percent compared to low intakes of this vitamin. Other research suggests that diets low in folate may increase the risk of cancers of the breast, cervix and lung.

The vitamin K contents of dark green leafy vegetables provide a number of health benefits including: protecting bones from osteoporosis and helping to prevent against inflammatory diseases. Because of their high content of antioxidants, green leafy vegetables may be one of the best cancer-preventing foods.

Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast and skin cancer.

These same antioxidants have also been proven to decrease the risk of heart disease. Perhaps one of the most appealing benefits of dark green leafy vegetables is their low calorie and carbohydrate contents and their low glycemic index. These features make them an ideal food to facilitate achieving and maintaining a healthy body weight.

Adding more green vegetables to a balanced diet increases the intake of dietary fiber which, in turn, regulates the digestive system and aids in bowel health and weight management.

These properties are particularly advantageous for those with type-2 diabetes. Cruciferous vegetables like kale, broccoli, and collards are all rich in Glutathione, as are sulfur-rich foods like garlic, onions, and shallots. Aside from being fresher and more nutritious than anything you can buy at the grocery store, garden-fresh fruits and vegetables are also packed with a rich buffet of enzymes that promote gut health and digestion, benefitting both your body and mind.

July 31, What Are Antioxidants? What are the Most Antioxidant-Rich Foods? Among the top antioxidant-rich foods are many fruits and vegetables that you can grow right in your garden, including: Berries: Blueberries, raspberries, strawberries, gooseberries, currants, and goji berries are all among the most antioxidant-rich foods you can find, and are packed with vitamins A, C, and E.

Cabbage, kale, broccoli, and Brussels sprouts are all perfect examples of brassicas that are particularly rich in antioxidants. Leafy Greens: Kale, spinach, mustard greens, bok choy, Swiss chard, collards, and watercress are all so rich in antioxidants that you often feel healthier just by biting into them!

Root Veggies: Beets, carrots, and even potatoes are all rich in antioxidants, not to mention radishes, celeriac, and turnips. Just take a bite of these tubers and feel your stress and inflammation wash away. The carotenoids, betalains, vitamin C, and vitamin A in these root veggies act as antioxidants and have a host of other health benefits, too, making them must-have additions to your garden and your dinner plate.

They have thick leaves that taste slightly bitter. Collard greens are a good source of calcium and the vitamins A, B9 folate and C. Vitamin K is known for its role in blood clotting. In addition, more research is being done regarding its ability to improve bone health 7.

One study in 72, women aged 38—63 found that those with vitamin K intakes below mcg per day had a significantly increased risk of hip fractures, suggesting a link between this vitamin and bone health 8. Collard greens have thick leaves and are bitter in taste.

Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads. One study on the neural tube defect spina bifida found that one of the most preventable risk factors for this condition was a low intake of folate during the first trimester of pregnancy Along with taking a prenatal vitamin, eating spinach is a great way to increase your folate intake during pregnancy.

Spinach is a popular leafy green vegetable that can be used in a variety of ways. Cabbage is formed of clusters of thick leaves that come in green, white and purple colors.

It belongs to the Brassica family, along with Brussels sprouts, kale and broccoli Animal studies have found that foods that contain these plant compounds may have cancer-protective properties, especially against lung and esophageal cancer 13 , Another benefit of cabbage is that it can be fermented and turned into sauerkraut , which provides numerous health benefits, such as improving your digestion and supporting your immune system.

It may even aid weight loss 15 , 16 , 17 , Cabbage has thick leaves and comes in various colors. It has cancer-protective properties and can be turned into sauerkraut, which offers additional health benefits. Since the Middle Ages, beets have been claimed to be beneficial for health.

Indeed, they have an impressive nutrient profile, but while beets are commonly used in dishes, the leaves are often ignored. They also contain the antioxidants beta-carotene and lutein, which may reduce the risk of eye disorders, such as macular degeneration and cataracts 20 , Beet greens are edible green leaves found on the tip of beets.

Watercress is an aquatic plant from the Brassicaceae family and thus similar to arugula and mustard greens. However, no human studies have confirmed these benefits so far.

Test-tube studies have found watercress extract to be beneficial in targeting cancer stem cells and impairing cancer cell reproduction and invasion 22 , Due to its bitter and slightly spicy flavor, watercress makes a great addition to neutrally flavored foods.

Watercress has been used in herbal medicine for centuries. A few test-tube studies suggest it may be beneficial in cancer treatment, but no human studies have confirmed these effects.

Further studies need to investigate these benefits in people Romaine lettuce is a popular lettuce found in many salads.

Swiss chard has dark-green leaves with a thick stalk that is red, white, yellow or green. It has an earthy taste and is rich in minerals and vitamins, such as potassium, manganese and the vitamins A , C and K Swiss chard also contains a unique flavonoid called syringic acid — a compound that may be beneficial for lowering blood sugar levels In two small studies in rats with diabetes, oral administration of syringic acid for 30 days improved blood sugar levels 28 , Next time, try adding all parts of the Swiss chard plant to dishes such as soups, tacos or casseroles.

Swiss chard is rich in color and often incorporated into Mediterranean cooking. It contains the flavonoid syringic acid, which may be beneficial for reducing blood sugar levels. However, human-based research on its effectiveness is lacking. Arugula is a leafy green from the Brassicaceae family that goes by many different names, such as rocket, colewort, roquette, rucola and rucoli.

It has a slightly peppery taste and small leaves that can easily be incorporated into salads or used as a garnish. It can also be used cosmetically and medicinally Though the benefits of nitrates are debated , some studies have found that they may help increase blood flow and reduce blood pressure by widening your blood vessels Arugula is a leafy green vegetable that goes by several different names, including rocket and rucola.

The taste is earthy and almost nutty, which makes it a great vegetable to saute and serve with dishes like pasta or stir fry, or serve on the side with some vegan steak. Bok choy, which can also be referred to as pak choi, is a type of Chinese cabbage. Sure, you can eat dark leafy greens as they are, or with a little bit of seasoning.

Here are some of our favorite ways to cook or prepare dark leafy greens. Hannah Kaminsky. We get it, not everyone likes the texture of greens. Blend them up with your favorite vegan milk and some tasty bananas. Get the recipe. Sushi is a great way to pack in loads of vegetables and enjoy them in tasty bite-sized pieces.

As well as carrots, cucumber, avocado, apples, and sprouts, this recipe calls for collard greens. Holly V. Enjoy the texture of this creamy treat, and add a pop of delicious nutrition at the same time, by combining it with mushrooms and spinach. Jackie Sobon. Lasagne is the ultimate mid-week meal.

While there are many ways you can fill the layers without turning to beef mince, the combination of parmesan, ricotta, mozzarella, and leafy green spinach is arguably one of the best.

Alexandra Shytsman. Roasted bok choy, covered in zesty lemon juice, is the perfect accompaniment. JUMP TO Latest News Recipes Guides Health Shop. What are the benefits of eating dark leafy greens?

Types of dark leafy greens When it comes to getting enough dark leafy greens in your diet, you are spoilt for choice when it comes to options. Unsplash 1 Kale Kale, which has soared in popularity in recent years, is a curly, leafy member of the cabbage family.

Red bell peppers also contain its own set of health benefits, as the vegetable is rich in vitamin E, another vitamin that contains antioxidants and has been shown to reduce the risk of heart disease. Some nuts, like Brazil nuts, contain selenium, a mineral that stimulates the production of killer T-cells which find and destroy infected cells.

Additionally, selenium acts as a powerful antioxidant as it protects against oxidative stress from free radicals. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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This'll leave you with a tangy syrupy goodness to drizzle on your breakfast of choice. You can also add honey, cinnamon or stevia to sweeten it up a bit.

Heralded for their healthy omega-3 and omega-6 content, nuts of many varieties also contain impressive antioxidant concentrations. Current evidence shows walnuts as the variety with the highest concentration of antioxidants, with other nuts trailing closely behind.

To add nuts to your diet, try sprinkling chopped nuts on oatmeal and parfaits. You can also blend nuts into smoothies provided you have a good blender or smear nut butter on toast.

Or, you can simply snack on a handful of any variety you like. Like spicy foods? If you tend to sprinkle spices into all of your meals, you may already be consuming more antioxidants than you think. If you tend to cook without seasonings, this may encourage you to spice your meals up: Spices and herbs have " excellent antioxidant activity " and can help your body fight disease.

They taste great, too! Different spices have different antioxidants in them, so there's even more reason to vary the flavors of your meals. For instance, rosemary, sage and oregano are high in phenolic compounds , while basil and dill are high in quercetin.

Look, I'm the last person to tell you to give up your morning coffee. I'm a self-proclaimed coffee addict, and caffeine isn't all that bad for most people anyway there are always exceptions.

Turns out there's a bonus to your daily caffeine fix: Coffee is brimming with antioxidants. If one of your health goals is to get more antioxidants every day, sipping on a second cup of Joe could help you get there.

Coffee is rich in several powerful antioxidants, including polyphenols and hydroxycinnamic acids. If you do struggle with caffeine -- perhaps you get the jitters, a racing heartbeat or anxiety -- you could try naturally caffeine-free or decaffeinated tea instead.

Many tea varieties are also chock-full of antioxidants , with white tea, green tea, black tea and oolong tea being some of the most potent. Meal Delivery. Dieting Program Guides. Vitamin and Supplement Guides. Wellness Nutrition. See full bio. Amanda Capritto. This article will tell you exactly what antioxidants do and which homegrown foods offer the most of these key nutrients!

The molecules in our cells routinely break down in a process called oxidation. Among the top antioxidant-rich foods are many fruits and vegetables that you can grow right in your garden, including:.

Glutathione is a particular antioxidant that is especially good for immune system health. Cruciferous vegetables like kale, broccoli, and collards are all rich in Glutathione, as are sulfur-rich foods like garlic, onions, and shallots.

Aside from being fresher and more nutritious than anything you can buy at the grocery store, garden-fresh fruits and vegetables are also packed with a rich buffet of enzymes that promote gut health and digestion, benefitting both your body and mind.

July 31, Anthocyanins belong to a group of chemicals that have antioxidant and anti-inflammatory actions. They are responsible for many of the bright colors of fruits and vegetables. Good quality dark chocolate has high levels of nutrients and antioxidants.

Researchers have linked dark chocolate to a range of potential health benefits, including:. One review of 10 studies involving close to participants showed that dark chocolate helps reduce both upper and lower blood pressure measurements.

The authors noted, however, that future research needs to determine how much dark chocolate a person should eat for these benefits and investigate its effect on other metabolic conditions.

Artichokes provide lots of nutrients and antioxidants. One study looking at the medicinal use of artichokes over time noted that artichoke consumption can be good for gut, liver, and heart health.

Another study showed that chemicals in artichokes had an antioxidant effect on LDL cholesterol in laboratory tests. How people prepare artichokes makes a difference to their antioxidant levels. One study compared boiling, frying, and steaming to see how each affected the antioxidant levels.

The results showed that steaming increased the effectiveness of the antioxidants by 15 times while boiling increased it eightfold. Researchers believe the reason for this is that boiling and steaming break down the cell walls, making the antioxidants more accessible.

One study showed that the body can absorb antioxidants from pecans, increasing their levels in the blood. It also found that eating raw pecans helps lower the blood levels of oxidized LDL cholesterol, which may mean that these nuts help prevent heart disease.

Strawberries are rich in antioxidants, vitamins , and minerals. Strawberries owe their red color to anthocyanins, which have antioxidant powers. A review showed that taking anthocyanin supplements reduced the levels of LDL cholesterol in participants with high cholesterol.

By lowering LDL cholesterol levels, anthocyanins may help prevent heart disease. Although strawberries are an ingredient in some baked goods, these products are rarely healthful and are not a good choice for people trying to lose weight.

Red cabbage, like strawberries and red kale , contains anthocyanins. In addition to giving the vegetable its red color, this group of antioxidants helps promote heart health, prevent cancer, and reduce inflammation.

According to one study , anthocyanins have the following health benefits:. However, more research is still necessary to determine the health effects of eating red cabbage. A person can eat red cabbage as part of a salad or as a cooked vegetable. Raspberries are an excellent source of many antioxidants.

They also contain manganese, vitamin C , and dietary fiber. Evidence suggests that the antioxidants present in raspberries may help destroy certain cancer cells.

For example, in one laboratory study , researchers found that the antioxidants and some other compounds in raspberries helped kill breast, colon, and stomach cancer cells in a test tube. A more recent review of studies showed that the compounds in black raspberries might slow the progression of cancerous tumors.

However, most of the research on raspberries has involved experiments in test tubes. Consequently, researchers need to carry out studies involving people to judge the effectiveness of eating raspberries in preventing disease.

Beans are an excellent source of protein and dietary fiber. Some beans, such as pinto beans, are also high in antioxidants. Pinto beans contain a plant flavonoid called kaempferol, which may help suppress cancer cell growth and reduce inflammation.

Several studies link kaempferol to the suppression of specific cancers, including:. Despite these promising studies, researchers do not know much about the antioxidant effect of kaempferol in humans.

To date, they have primarily carried out studies in animals and test tubes. However, as beans have several potential health benefits, it is a good idea for people to include them as part of their regular diet. Purple and red grape varieties contain vitamin C, selenium , and antioxidants.