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Dark leafy greens—like kale, spinach, chard and collards—are some of the most nutritious foods you can eat. They’re packed with fiber and vitamins A, C, E and K. One serving is 2 cups of raw greens or 1 cup of cooked. We love them in these recipes and also because they can help us stay healthy.
Pictured:Spanakopita Loaded Potatoes
Here are 5 more reasons to help convince you to eat more dark leafy greens.
Shed Pounds
Adding dark leafy greens, or any other veggie for that matter, to a meal results in eating fewer calories without increasing hunger, according to a study published inNutrition Reviews. Their fiber and water content helps greens fill you up and keep you feeling full longer-which can help you lose weight.
Quick High Fiber Dinners
Slash Diabetes Risk
Dark leafy greens are high in beta carotene and alpha carotene, antioxidants in the carotenoids family. When researchers tracked the diets of men and women for 10 years they found those who had diets high in alpha and beta carotene had reduced risk for type 2 diabetes, in a 2015 study.
Keep Your Brain Young
Build Bones
The dairy aisle isn’t the only place to find calcium-rich foods; dark leafy greens are also a good source. Calcium is needed to build bones and teeth, as well as keep your muscles and nerves working.
All of these green comfort recipes deliver around 20% of your daily calcium recommendation, thanks to dark leafy greens and dairy.
Calcium-Rich Recipes
Fend Off Cancer
Studies show that carotenoids,a pigment in dark leafy greens, may lower your risk of head, neck, breast, stomach, skin and lung cancers. Researchers think carotenoids act as antioxidants in the body, helping fend off harmful free radicals. These greens are also rich in vitamin C, which is linked with reduced risk of head and neck cancers.
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