A variety of leafy green vegetables make up the family of greens, including any cabbage with leaves that do not form a compact head. Types of greens include mustard, kale, broccoli rabe, collard and Swiss chard. Greens are hearty vegetables that work well in a variety of dishes, such as soups, stews and curries, and are chock-full of vitamins and minerals.
Vitamins
The primary vitamins greens provide are vitamin A and vitamin C. A 1/2-cup serving of cooked collard greens contains 150 percent of your recommended daily allowance, or RDA, of vitamin A and 30 percent of the RDA of vitamin C. A 1/2-cup serving of cooked mustard greens provides 90 percent of the RDA of vitamin A and 30 percent of the RDA for vitamin C. A 1/2-cup serving of cooked kale provides 180 percent of the RDA of vitamin A and 45 percent of the RDA for vitamin C. A 1/2-cup serving of cooked Swiss chard contains 110 percent of the RDA of vitamin A and 25 percent of the RDA of vitamin C. A 1-cup serving of chopped, raw broccoli rabe provides 110 percent of the RDA for vitamin A and 130 percent of the RDA for vitamin C.
Minerals
The main minerals that greens contain are calcium and iron. Your body absorbs iron better when it is digested with a vitamin C source, making the iron and vitamin C combination in greens an ideal way to consume dietary iron. A 1/2-cup serving of cooked collard greens contains 15 percent of your RDA of calcium and 6 percent of the RDA of iron. A 1/2-cup serving of cooked mustard greens provides 6 percent of the RDA of calcium and 2 percent of the RDA of iron. A 1/2-cup serving of cooked kale provides 14 percent of the RDA of calcium and 4 percent of the RDA of iron. A 1/2-cup serving of cooked Swiss chard contains 6 percent of the RDA of calcium and 10 percent of the RDA of iron. A 1-cup serving of chopped, raw broccoli rabe provides 4 percent of the RDA for both calcium and iron.
Weight Loss
As a low-calorie vegetable, greens are an ideal food if you are trying to lose or control your weight. A cup of cooked collard greens contains just 50 calories. While greens contain a modest amount of protein and fiber, they add plenty of nutrition to your diet for a calorie bargain. Add steamed or sauteed greens to dishes such as chili, omelets and beans to help you feel full and satisfied.
Use & Storage
Choose greens that have crisp stems and firm leaves. Store greens wrapped in plastic in your refrigerator. Dip the bunch of greens into water and swirl them to remove sand and dirt. Raw greens can be bitter, so reduce the bitterness in greens by quickly blanching the leaves for a minute in boiling water before using them in recipes.
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