Leafy greens are vegetables that grow in tight, loose heads or individually on a stem. They can be eaten raw or cooked. Leafy green vegetables are a good food source for weight management, as they are low in calories, low in fat and high in dietary fiber. Most contain high levels of folic acid, vitamins A, C and K, potassium, magnesium, iron, calcium and a variety of phytochemicals, including lutein, beta-cryptoxanthin and beta-carotene. They have a low glycemic index, so they are a good option if you have diabetes.
Broccoli
According to the Nutrition Education Program at the University of Nebraska Extension, broccoli is a member of the cabbage family, and it grows in tight florets, which can be dark green, purplish or a bluish green. Broccoli has no fat, cholesterol or sodium, and it's a good source of vitamin A, folate, iron, calcium and fiber. A 1 oz. serving of broccoli has as much calcium as milk. Broccoli can be eaten raw or added to salads, soups and stir-fries.
Cabbage
Cabbage grows as a leafy head that is solid and glossy in appearance, depending on the variety. Cabbage should be kept at colder temperatures so it retains its vitamin C levels. It doesn't contain fat, cholesterol or sodium. Cabbage is used in salads and stir-fries, and it can be steamed, boiled or microwaved. It is also used to make sauerkraut. There are at least 100 different varieties of cabbage, but the most common ones in the United States are green, red and savoy. Chinese varieties include bok choy and Napa.
Lettuce
According to the Centers for Disease Control and Prevention, there are over 100 different varieties of lettuce. Most domestic varieties are grown in California. There are four types of lettuce: butterhead, which has loose heads and grassy leaves; crisphead, such as iceberg lettuce, which is the least nutritious; looseleaf, which does not grow into a head but has leaves attached to a stem; and romaine, which grows into a loaf shape. Different varieties include arugula, endive, chicory or curly endive, escarole and radicchio. When choosing a lettuce, make sure the leaves are fresh and crisp, with no signs of wilting. When it comes to lettuce, the rule of thumb is the darker green the leaves are, the higher the nutritional value.
Kale
Kale is available year-round, with its peak season from December through February. It is a non-heading, leafy cabbage that is full of vitamins A and C, iron, calcium, magnesium, potassium, protein and dietary fiber. Kale is a large source of vitamin K, and you should eat it with caution if you are on blood-thinning medication such as Coumadin. Vitamin K helps your blood clot, and high amounts of kale in your diet can impact the effectiveness of medications you might be taking.
Spinach
Spinach is grown in Texas and California, and it is available year-round. There are three types of spinach: flat or smooth leaf; savoy, which has crinkly, curly dark-green leaves; and semi-savoy, which has slightly curly leaves. Spinach is fat free and cholesterol free, as well as low in sodium. It's a good source of potassium, vitamins A and C, iron, fiber and vegetable protein. It can be served raw in salads, or it can be steamed, boiled, sautéed or stir-fried.
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