7 Green Leafy Foods with Nutritional Information

Leaf Cabbage or Kale

Leaf cabbage has built up notoriety for being a standout amongst the most sound plant nourishment accessible, with an abnormal state of supplements in its takes off. At the point when contrasted with different plants, it is bring down in particular supplements—for example, kale contains less calcium than does spinach, collard greens, and arugula—so once more, it is essential to pivot diverse plant leaves through your eating routine. Kale can be somewhat hard to bite when crude, so take a stab at rubbing the leaves in olive oil, or softly steaming before eating them.

Spinach

Spinach was Popeye's green of decision all things considered—it is considerably higher than the powerhouse kale in calcium, potassium, magnesium, vitamin A, vitamin K, and folate. It likewise has a mellow flavor that makes it simple to match with an assortment of products of the soil or to mix up in smoothies.

Chard or Swiss chard (Strawberry Spinach)

With a rainbow assortment of stems, Swiss chard can add shading to your plate—and a heap of supplements to boot. While it has a more elevated amount of sodium than different greens (77 mg for every glass), it runs near spinach with the level of supplements it offers.

Romaine Lettuce

Numerous individuals pick romaine lettuce for servings of mixed greens in light of its gentle taste, new crunch, and flexibility in formulas. It isn't the most nutritiously thick verdant green, however it is high in folate and vitamin A, and can without much of a stretch be blended with different greens.

Collard Greens (Bokchoy, kale, Brussels sprouts, Broccoli, Cauliflower)

Collard greens are every now and again eaten in the Southern U.S. districts; however merit consideration wherever for their medical advantages. Collard greens give almost double the measure of calcium as spinach and are high in potassium and magnesium, as well.

Arugula (Rocket leaves)

Arugula has a hot taste that can mix it up of servings of mixed greens and dishes. Its general dietary esteem is for the most part lower than other green verdant vegetables; however it contains more calcium than kale, gives a decent wellspring of cancer prevention agents and fiber, and consolidates well with the more supplement thick spinach.

Iceberg lettuce

Iceberg lettuce might be the most well-known decision for servings of mixed greens, yet with a low vitamin and mineral tally, its commitment to your well being is low. While it's not in reality awful for you, choose other lettuce composes for your plates of mixed greens to help increment your everyday supplement admission.

Leafy Foods	Calcium (mg)	Potassium (mg)	Magnesium (mg)	Vit E (mg)	Vit C (mg)	Vit A (IU)	Vit K (ug)	Folate (ug)
Kale	24	79	8	0.3	19	1598	113	23
Spinach	30	167	24	0.6	8	2813	145	58
Swiss Chard	18	136	29	0.7	11	2202	299	5
Romaine	16	116	7	0.1	2	4094	48	64
Collards	84	77	10	0.8	12.7	1807	157	46
Arugula	32	74	9	0.1	3	475	22	19
Iceberg	13	102	5	0.1	2	361	17	21

  

*mg = milligrams  |  *IU=International Units  |  *ug = micro grams