The new year is a time during which we all try to adopt new habits and lifestyle changes. As a dietitian, I get to witness the endless benefits of adding more nutrient-rich foods to our daily lives. One of my favorite nutritional powerhouses that can jumpstart your journey to better health is leafy greens. Packed with vitamins, minerals and antioxidants, leafy greens are a versatile and delicious addition to any diet.
There are so many ways to incorporate these versatile vegetables into your diet. Spinach, kale, Swiss chard, collard greens and arugula are just a few examples of these nutrient-packed leaves. Each type of leafy green brings different nutrients to the table, so eating a bunch of different kinds of leafy greens will give you the most health benefits.
Health benefits
Leafy greens are rich in antioxidants, which play an important role in neutralizing harmful free radicals in the body. Antioxidants like vitamin C and beta-carotene help combat inflammation and support a strong immune system.
Leafy greens can also play a role in promoting heart health. These greens are an excellent source of fiber, which helps manage cholesterol levels and maintain a well-functioning cardiovascular system. The potassium content in greens like Swiss chard supports heart health by regulating blood pressure. Incorporating a variety of leafy greens into your meals can be a flavorful and effective strategy for nurturing your heart.
Leafy greens are low in calories and high in fiber, so they are the perfect ally for those looking to lose weight or maintain a healthy weight. You can eat a ton of leafy greens without adding many calories to your day. The fiber in these low-calorie greens not only makes you feel more full and satisfied but also supports digestive health, keeping your gut happy and thriving.
How to add more leafy greens
Start your day with a nutrient-packed smoothie by blending spinach or kale with your favorite fruits, Greek yogurt and plant-based milk. For lunch, consider a colorful salad featuring a mix of arugula, romaine lettuce and watercress as the base. For dinner, make sauteed collard greens or Swiss chard a tasty and nutritious side dish, adding a burst of flavor and nutrition to your plate.
Here are some more practical ways to add more of the vibrant goodness of leafy greens to your day:
- Add spinach to an omelet or frittata.
- Make a spinach and purple kale pizza.
- Add arugula to a breakfast burrito.
- Make green juice.
- Make a stir fry with Asian greens.
- Add bok choy to ramen.
- Make pureed vegetable soup.
If you’re aiming for a healthier, more vibrant you in 2024, adding leafy greens to your diet is one thing you can do. Whether you want to boost your immune system, support heart health or manage your weight, leafy greens are the way to go. Here's to a year filled with health, happiness, and more veggies!
Kristen Carli, MS, RD, is owner and registered dietitian nutritionist at Camelback Nutrition & Wellness.
