Leafy greens

Any edible leaves and stems of plants such as kale, microgreens, collard greens, spinach, cabbage, [beet greens]], watercress, and romaine lettuce.

Leafy greens (Hydroponics)

History

There is evidence that humans have consumed leafy greens for a long time, even in the prehistoric times. When the first Africans arrived in North America in the early 1600. Over the years, cooked greens developed into a traditional African American food which later became essential in Southern regional diets and are now enjoyed nationwide.

Nutritional benefits of leafy greens

Dark green leafy vegetables also known as salad greens such as kale and spinach are rich in vitamins A, C, E and K. Some of the other green vegetables such as broccoli, bok choy and mustard are also rich in many of the B-vitamins.

Anti-oxidant properties and minerals

The leafy greens and green vegetables also are rich sources of carotenoids-antioxidants that protect cells and play roles preventing cancer development with their anti-oxidant properties. They also contain high levels of fiber, iron, magnesium, potassium and calcium.

Leafy greens with other food

Low glycemic load of leafy greens

Leafy reens have very little carbohydrates, and are considered keto friendly. Most leafy greens are low calorie and low carbohydrate with low glycemic index. These features make them an ideal food to facilitate achieving and maintaining a healthy body weight. Adding more green vegetables to a balanced diet increases the intake of dietary fiber which, in turn, regulates the digestive system and aids in bowel health and weight management. These properties are particularly advantageous for those with type-2 diabetes.

The Dietary Guidelines for Americans recommends increasing average intakes of fruits and vegetables, particularly those that provide more vitamins, minerals and fiber. Dark leafy greens fulfill this need. Many varieties of greens are available in the American markets-the most popular are collards, mustard greens, turnip greens, chard, spinach and kale.

Ketometer 2 - keto friendly

The dark greens supply a significant amount of folate, a B vitamin that promotes heart health and helps prevent certain birth defects. Folate is also necessary for DNA duplication and repair which protects against the development of cancer. Several large studies have shown that high intakes of folate may lower the risk of colon polyps by 30 to 40 percent compared to low intakes of this vitamin. Other research suggests that diets low in folate may increase the risk of cancers of the breast, cervix and lung.

Vitamin K and leafy greens

The vitamin K contents of dark green leafy vegetables provide a number of health benefits including: protecting bones from osteoporosis and helping to prevent against inflammatory diseases.

Cajun-inspired Salad

Eating dark green leafy vegetables is vital to a healthy, balanced diet. There are many ways to enjoy a meal with leafy greens:

Make a salad: Keep salads interesting by varying their colors, textures and varieties. Perk them up with small tender leafy greens such as romaine lettuce, spinach and arugula mixed with different kinds of tomatoes, cucumbers and carrots.

Wrap it up: Make a wrap with tuna, chicken or turkey and add romaine lettuce, spinach, arugula, and other veggies for some extra flavor.

Add to soup: Add greens with larger, tougher leaves such as collard greens, kale or mustard greens into your favorite soup.

Stir-fry: Add chopped spinach, bok choy or broccoli to chicken or tofu stir-fried with olive or canola oil with some garlic, onion or ginger.

Steamed: Steaming collard greens, mustard greens, kale or spinach until they are slightly soft.

In an omelet: Add steamed broccoli and/or spinach to an egg-white omelet for a vitamin and iron rich meal.

List of leaf vegetables

Here is a list of leafy greens in an alphabetic order.

• 

  Salad platter

• 

  Chicken salad

• 

  Cajun salad

• 

  Asian chicken salad

A

• Acalypha bipartita

• Acalypha ciliata

• Acalypha fruticosa

• Acalypha indica

• Acalypha ornata

• Acmella oleracea

• Aegopodium podagraria

• Aerva lanata

• Alliaria petiolata

• Allium fistulosum

• Allium tricoccum

• Alternanthera sessilis

• Amaranth

• Amaranthus acanthochiton

• Amaranthus caudatus

• Amaranthus viridis

• Apium prostratum

• Aralia elata

• Aralia spinosa

• Asplenium bulbiferum

• Atriplex hortensis

Leafy green salad

B

• Barbarea

• Barbarea verna

• Basella alba

• Beetroot

• Beta vulgaris

• Blitum bonus-henricus

• Blitum californicum

• Blitum capitatum

• Blitum virgatum

• Bok choy

• Bomdong

• Borage

• Brassica carinata

• Brassica juncea

• Brassica nigra

• Gai lan

• Brassica rapa

• Tatsoi

• Mizuna

• Brussels sprout

C

Mixed salad

• Cabbage

• Calendula officinalis

• Carpobrotus edulis

• Celery

• Celosia

• Celosia argentea

• Celosia trigyna

• Chard

• Chayote

• Chengiopanax sciadophylloides

• Chenopodiastrum murale

• Chenopodium album

• Chenopodium berlandieri

• ''Chenopodium californicum''

• Chenopodium fremontii

• Chenopodium giganteum

• Chicory

• Chili pepper

• Chinese cabbage

• Chonggak radish

• Choy sum

• Chrysanthemum

• Chwinamul

• Cichorium endivia

• Claytonia perfoliata

• Cleome gynandra

• Cnidoscolus aconitifolius

• Cochlearia

• Collard (plant)

• Commelina benghalensis

• Commelina ensifolia

• Corchorus

• Corchorus olitorius

• Crambe maritima

• Crassocephalum

• Crassocephalum biafrae

• Crassocephalum crepidioides

• Crassocephalum rubens

• Crithmum

• Crotalaria longirostrata

• Cyrtosperma merkusii

Cabbage

D

• Daikon

• Daylily

• Diplazium esculentum

• Dysphania ambrosioides

E

• Eddoe

• Endive

• Eruca vesicaria

F

• Fennel

• Fenugreek

• Fenugreek production in India

• Fiddlehead fern

• Foliar feeding

G

• Garden cress

• Gegeol radish

• Geitonoplesium

• Glebionis coronaria

• Gnetum africanum

• Goji

• Golden samphire

• Gongura

• Gynura bicolor

H

• Hablitzia

• Halimione portulacoides

• Houttuynia cordata

• Hypochaeris chillensis

• Hypochaeris radicata

I

Lettuce

• Indian lettuce

• Ipomoea aquatica

J

• January King cabbage

• Jute

K

• Kale

• Kalette

• Kalimeris indica

• Komatsuna

• Korean radish

L

• Lacinato kale

• Leek

• Leontodon taraxacoides

• Lepidium oleraceum

Lettuce with green peas

• Lettuce

• Lycium barbarum

• Lycium chinense

• Lysimachia clethroides

M

• Malva pusilla

• Malva sylvestris

• Matteuccia

• Mesembryanthemum crystallinum

• Morogo

• Mulukhiyah

• Mustard plant

N

• Nanohana

• Napa cabbage

• Nasturtium floridanum

• Nasturtium microphyllum

• Nozawana

O

• Onion

• Oxalis enneaphylla

P

Parsley

• Parsley

• Persicaria perfoliata

• Phytolacca

• Phytolacca americana

• Pikopiko

• Plantago

• Plantago coronopus

• Plantago major

• Plectranthus

• Plectranthus amboinicus

• Plectranthus esculentus

• Polystichum richardii

• Portulaca oleracea

• Pringlea

• Pterocarpus soyauxii

• Pulaka

• Puntarelle

Q

• Quinoa

R

• Radicchio

• Radichetta

• Rapeseed

• Rapini

• Red cabbage

• Reichardia

• Romaine lettuce

• Roselle (plant)

• Rutabaga

S

• Salsola komarovii

• Salsola soda

• Sauropus androgynus

• Savoy cabbage

• Scallion

• Sea beet

• Seidlitzia rosmarinus

• Sesamum radiatum

• Sissoo spinach

• Solanum aethiopicum

• Sonchus

• Sonchus asper

• Sonchus oleraceus

• Sorrel

• Spinach

• Spring greens

• Stellaria

• Stellaria media

• Sukuma wiki

• Sweet potato

T

• Talinum fruticosum

• Taraxacum

• Taraxacum albidum

• Taraxacum officinale

• Taro

• Telfairia occidentalis

• Tetragonia tetragonoides

• Toona sinensis

• Tropaeolum majus

• Turnip

U

Watercress and spinach soup

* Ullucus

• Urtica dioica

• Urtica incisa

• Urtica massaica

V

• Valerianella locusta

• Viola (plant)

W

• Watercress

• Winged bean

• Winter greens

X

• Xanthosoma

• Xanthosoma brasiliense

• Xanthosoma caracu

Y

• Yeolmu

Z

• Zanthoxylum ailanthoides

A

• Acalypha bipartita

• Acalypha ciliata

• Acalypha fruticosa

• Acalypha indica

• Acalypha ornata

• Acmella oleracea

• Aegopodium podagraria

• Aerva lanata

• Alliaria petiolata

• Allium fistulosum

• Allium tricoccum

• Alternanthera sessilis

• Amaranth

• Amaranthus acanthochiton

• Amaranthus caudatus

• Amaranthus viridis

• Apium prostratum

• Aralia elata

• Aralia spinosa

• Asplenium bulbiferum

• Atriplex hortensis

Leafy green salad

B

• Barbarea

• Barbarea verna

• Basella alba

• Beetroot

• Beta vulgaris

• Blitum bonus-henricus

• Blitum californicum

• Blitum capitatum

• Blitum virgatum

• Bok choy

• Bomdong

• Borage

• Brassica carinata

• Brassica juncea

• Brassica nigra

• Gai lan

• Brassica rapa

• Tatsoi

• Mizuna

• Brussels sprout

C

Mixed salad

• Cabbage

• Calendula officinalis

• Carpobrotus edulis

• Celery

• Celosia

• Celosia argentea

• Celosia trigyna

• Chard

• Chayote

• Chengiopanax sciadophylloides

• Chenopodiastrum murale

• Chenopodium album

• Chenopodium berlandieri

• ''Chenopodium californicum''

• Chenopodium fremontii

• Chenopodium giganteum

• Chicory

• Chili pepper

• Chinese cabbage

• Chonggak radish

• Choy sum

• Chrysanthemum

• Chwinamul

• Cichorium endivia

• Claytonia perfoliata

• Cleome gynandra

• Cnidoscolus aconitifolius

• Cochlearia

• Collard (plant)

• Commelina benghalensis

• Commelina ensifolia

• Corchorus

• Corchorus olitorius

• Crambe maritima

• Crassocephalum

• Crassocephalum biafrae

• Crassocephalum crepidioides

• Crassocephalum rubens

• Crithmum

• Crotalaria longirostrata

• Cyrtosperma merkusii

Cabbage

D

• Daikon

• Daylily

• Diplazium esculentum

• Dysphania ambrosioides

E

• Eddoe

• Endive

• Eruca vesicaria

F

• Fennel

• Fenugreek

• Fenugreek production in India

• Fiddlehead fern

• Foliar feeding

G

• Garden cress

• Gegeol radish

• Geitonoplesium

• Glebionis coronaria

• Gnetum africanum

• Goji

• Golden samphire

• Gongura

• Gynura bicolor

H

• Hablitzia

• Halimione portulacoides

• Houttuynia cordata

• Hypochaeris chillensis

• Hypochaeris radicata

I

Lettuce

• Indian lettuce

• Ipomoea aquatica

J

• January King cabbage

• Jute

K

• Kale

• Kalette

• Kalimeris indica

• Komatsuna

• Korean radish

L

• Lacinato kale

• Leek

• Leontodon taraxacoides

• Lepidium oleraceum

Lettuce with green peas

• Lettuce

• Lycium barbarum

• Lycium chinense

• Lysimachia clethroides

M

• Malva pusilla

• Malva sylvestris

• Matteuccia

• Mesembryanthemum crystallinum

• Morogo

• Mulukhiyah

• Mustard plant

N

• Nanohana

• Napa cabbage

• Nasturtium floridanum

• Nasturtium microphyllum

• Nozawana

O

• Onion

• Oxalis enneaphylla

P

Parsley

• Parsley

• Persicaria perfoliata

• Phytolacca

• Phytolacca americana

• Pikopiko

• Plantago

• Plantago coronopus

• Plantago major

• Plectranthus

• Plectranthus amboinicus

• Plectranthus esculentus

• Polystichum richardii

• Portulaca oleracea

• Pringlea

• Pterocarpus soyauxii

• Pulaka

• Puntarelle

Q

• Quinoa

R

• Radicchio

• Radichetta

• Rapeseed

• Rapini

• Red cabbage

• Reichardia

• Romaine lettuce

• Roselle (plant)

• Rutabaga

S

• Salsola komarovii

• Salsola soda

• Sauropus androgynus

• Savoy cabbage

• Scallion

• Sea beet

• Seidlitzia rosmarinus

• Sesamum radiatum

• Sissoo spinach

• Solanum aethiopicum

• Sonchus

• Sonchus asper

• Sonchus oleraceus

• Sorrel

• Spinach

• Spring greens

• Stellaria

• Stellaria media

• Sukuma wiki

• Sweet potato

T

• Talinum fruticosum

• Taraxacum

• Taraxacum albidum

• Taraxacum officinale

• Taro

• Telfairia occidentalis

• Tetragonia tetragonoides

• Toona sinensis

• Tropaeolum majus

• Turnip

U

Watercress and spinach soup

* Ullucus

• Urtica dioica

• Urtica incisa

• Urtica massaica

V

• Valerianella locusta

• Viola (plant)

W

• Watercress

• Winged bean

• Winter greens

X

• Xanthosoma

• Xanthosoma brasiliense

• Xanthosoma caracu

Y

• Yeolmu

Z

• Zanthoxylum ailanthoides