The Dietary Guidelines for Americans recommends increasing average intakes of vegetables to improve human health conditions.
Overall, they are rich in vitamins (A, C, E, and K), minerals, fibers, and antioxidants.
Arugula: Vitamins K, A, C, folate, calcium, antioxidants
Beet Greens: Vitamins A, C, K, iron, fiber
➢ Boy choy: Vitamins A, C, K, folate, fiber, calcium
➢ Collard Greens: Vitamins K, A, C, folate, calcium
Kale: Vitamins A, C, K, calcium, antioxidants
✓ Napa (Chinese) cabbage: Vitamins C, K, folate, antioxidants
Spinach: Vitamins A, C, K, iron, folate, manganese
Swiss chard: Flavonoids, vitamins K, A, C, magnesium, iron
➢ Turnip Greens: Vitamins K, A, C, folate, calcium, fiber
➤ Lettuce: Vitamins K, A, folate, fiber
There are many ways that leafy greens can be incorporated into the diet to make balanced and enjoyable meals.
✿ Make a Salad: You can make your delicious salad using different greens of different colors, textures and varieties.
❖ 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: You can add green leaves into your favorite soup.
✿ Stir-Fry: You can add your chopped greens to meat or tofu stir-fried recipes
✿ Steamed: Steaming your greens until they are slightly soft, and ready to consume
✿ In an Omelet: Add steamed greens to your omelet it enhances the taste and nutrients.
✿ Smoothies: Greens can be used to make healthy and nutritious smoothies.
The USDA recommends adults eat 2-3 servings of vegetables a day, and 2 cups of raw greens make up one serving!
Americans' consumption of vegetables and legumes has moved closer to recommendations | Economic Research Service. (n.d.). https://www.ers.usda.gov/data-products/charts-of-note/chart-detail?chartId=85012#
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Experience the history of collard greens at Gram's BBQ (2024, April 16). a soul food journey. Gram's BBQ - Gram's BBQ. https://www.gramsbbq.co/collard-greens/#
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USDA-ARS. (2023, September). Dark Green Leafy Vegetables. https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables#