Dark Green Leafy Vegetables

 

What are dark green leafy vegetables?

Dark green leafy vegetables are good sources of many vitamins and minerals your body needs to stay healthy, like vitamin A, vitamin C, and calcium. They are also great sources of fiber. The darker the leaves, the more nutrients the vegetable usually has.

 

Examples of dark green leafy vegetables and the best way to eat them:

 

Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

 

Chicory has a slightly bitter flavor and is rich in vitamins K, C, and calcium. Chicory is best eaten with other greens in salad or when added to soups and pasta sauces.

 

Collard Greens have a spinach-like flavor and are rich in vitamin A and calcium. They are best if you boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!

 

Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.

 

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamin A, C, calcium, folic acid, and potassium. Kale is tasty when added to soups, stir-fries, and sauces.

 

Mustard Greens have a hot, spicy flavor and are rich in vitamin A, C and calcium. They are delicious eaten raw in salads or in stir-fries and soups.

 

Spinach has a sweet flavor and is rich in vitamin A, C, iron and calcium. Spinach tastes great eaten raw in salads or steamed.

 

Swiss Chard tastes similar to spinach and is rich in vitamins C, K, and calcium. It is beststir-fried or eaten raw in salads.

 

Nutrition Facts for Dark Leafy Greens:

Serving size = 1/2 cup	Calcium	Fiber	Iron
Arugula	16 mg	0.2 g	0.2 mg
Chicory	90 mg	3.6 g	0.8 mg
Collard Greens	26 mg	0.6 g	0.0 mg
Dandelion Greens	51 mg	1.0 g	0.9 mg
Kale	45 mg	0.7 g	0.6 mg
Mustard Greens	29 mg	0.9 g	0.4 mg
Spinach	15 mg	0.3 g	0.4 mg
Swiss Chard	9.2 mg	0.3 g	0.3 mg

 

Quick and Easy Recipe Ideas:

Dark leafy greens are very tasty and easy to add to your daily meals. Look for them at your local grocery store and try some of these recipes!

• Make a salad: Leafy greens like spinach and arugula taste great when mixed in a salad with different kinds of veggies, such as tomatoes, cucumbers, carrots, and lettuce.
• Wrap it up: Make a wrap with tuna, chicken, or turkey and add spinach, arugula, and other veggies for some extra flavor.
• Add to soup: Try mixing some leafy greens with your favorite soup.
• Stir-fry. Add chopped leafy greens to your stir-fry. Chicken or tofu stir-fried with olive or canola oil and your favorite leafy greens is delicious!
• Steam it: For something new, steam some collard greens, kale, or spinach. Add water to a pot and place a steamer with the vegetables into it. Next, bring the water to a simmer, cover with a lid, and wait a few minutes until your vegetables are slightly soft

Remember: Try to include dark green leafy vegetables in your day for a tasty way to get lots of vitamins and minerals.

 

Written by the Center for Young Women's Health Staff

 

Updated 9/21/2005

 

 

Related Information:

• Calcium and Teens
• How to be a Healthy Vegetarian
• Iron and Teens
• Zinc
• Related Links

 

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