7 Leafy Green Veggies You Must Include In Your Diet

When it comes to eating healthy, there’s nothing better than including leafy greens in your diet. Leafy greens, rich in essential vitamins, minerals, and fiber, work wonders for your overall body health—from boosting immunity to supporting heart health. Despite the huge role, most of the people fall short of eating the recommended amounts of greens. In fact, according to the CDC, only 1 in 10 adults meet the daily intake of fruits and vegetables.

However, if you want to take your nutrition game to the next level, explore these seven leafy green veggies that you must include in your diet.

Spinach is one of the most versatile ingredients and is super rich in iron, calcium, and antioxidants, great for supporting healthy bones, improving blood flow, and boosting your immune system. And the best part?Just one cup of raw spinach provides 56 percent of your daily vitamin A needs and nearly your entire daily requirement for vitamin K.

Kale is often known as the king of leafy greens, and there’s a good reason for it. These fibrous greens are packed with high levels of vitamin C, vitamin K, and antioxidants. Just one cup of raw kale contains over 100 percent of your daily vitamin C requirement.

If you’re looking for something to spice up your meals yet indulge in something nutritious, arugula has that slightly peppery taste that makes it a perfect addition to salads and sandwiches. It's rich in folate, calcium, and antioxidants. In fact, studies have even shown that it may help reduce inflammation and support heart health.

Collard greens are a fantastic source of vitamins A, C, and K and are best known for their robust flavors and large leaves. These greens are usually associated with Southern cooking. However, you can enjoy it steamed or sautéed as a perfect side dish.

Swiss chard is indeed a nutritional powerhouse and provides a healthy dose of magnesium. And magnesium plays a big role in muscle function and energy production. You can simply toss it with some garlic and enjoy.

Mustard greens, with their strong, peppery flavor, are an excellent source of antioxidants and fiber. They are particularly rich in glucosinolates, which have been associated with cancer prevention. Serve them blanched or sautéed for a balanced taste.

Surprisingly, Romaine lettuce isn't just crisp and refreshing but also nutrient dense. It contains potassium, folate, and vitamins A and K. Furthermore, it has a crunchy texture so you can pair it well with Caesar salads or as wraps.

In short, a diet rich in leafy greens is essential when it comes to reduced risks of heart disease, diabetes, and obesity. Further, the fiber content in them ensures better digestion and gut health. According to the USDA, adults should consume 1.5 to 2 cups of leafy greens daily. With these seven healthy leafy greens—whether you add them to smoothies or soups—you can hit this goal easily.