Planning to dig into a healthy salad bowl today?

It’s a little tricky to get the right greens especially if you want to get the most nutritional bang for your buck.

While nearly all leafy greens have something to offer, some stand out for their exceptional nutritional benefits. In general, the darker the leaf, the more nutrients it contains.

Here are 5 of the healthiest greens to take advantage of in your plate for your next meal.

 

1. Kale

 

We wanted to go beyond kale but it’s hard not to include this MVP on our list. According to the U.S. Department of Agriculture (USDA), just one cup of kale contains 19 percent of your daily vitamin A requirement. Vitamin A is great for your vision, skin and immunity.

Additionally, it is also high in vitamin C. As this vitamin is heat sensitive, it’s best to saute or blanch this leafy green to preserve its nutrients.

 

2. Spinach

 

The deep, vibrant color of spinach hints that it is a superstar among green leafy veggies.  Impressively, a cup of this green meets all of your daily vitamin K and 16 percent of your vitamin A requirement.

Serve it with strawberries or a sprinkle of feta cheese for a more flavor-packed salad recipe.

 

3. Swiss Chard

 

Swiss chard, also simply known as ‘chard,’ may be the most nutrient-dense green you’re not yet eating. Its nutritional profile is a guaranteed crowd-pleaser. As per the USDA, it has more than twice your daily requirement of vitamin K and 12 percent of your daily requirement for vitamin A and C.

 

4. Beet Greens

 

When thinking of beets, it’s typically the bulb that gets the beating in the kitchen and rarely the beet greens when in fact, they’re very healthy! They are an excellent source of nitrates which help lower blood pressure and improve your oxygen levels.

For the record, according to USDA, beet greens contain all your vitamin K requirement and 13 percent of your vitamin A.

 

5. Dandelion Greens

 

From root to flower to leaves, dandelion is an extremely healthful plant packed with vitamins, minerals and fiber.

Dandelion greens, particularly, are more than just weeds. Technically an herb, one cup of raw dandelion greens provide 1.7mg iron, and 1.5g protein. They’re also high in prebiotic fiber.

 

 

We know for a fact that vegetables are an essential part of a healthy diet. While not all vegetables are built the same, leafy greens for sure offer a bonanza of vitamins, minerals and phytonutrients.

Some words of caution: avoid unhealthy salad dressing and add a source of lean protein in your leafy greens so you won’t miss other important nutrients in your diet.