From a very young age, we’ve all been encouraged to eat our greens, and for a good reason! Leafy green vegetables are filled to the brim with vitamins, minerals, and fibre—as in all the good things our body needs to stay healthy. And while there are many options out there, sharing is caring, so we want to share three of our favourites with you. Raw or cooked, these leafy greens are all healthy and amazing. 

1. Kale

A well-known superfood, kale comes from the cabbage family and is a relative of collards, broccoli, Brussels sprouts, and cauliflower. And when we say it’s packed? It’s totally packed! One cup of raw kale already contains vitamins A, C, B6, K, as well as the minerals calcium, copper, magnesium, manganese, and potassium. What a powerhouse! Because it’s dense with nutrients, adding it to your diet is one way to make sure you’re able to meet the majority of your nutritional needs. 

Why we love kale: There are so many varieties! There’s ten in total, but four of the easiest to find are curly kale, Tuscan kale, Red Russian kale, and Redbor kale. 

 

2. Spinach

While we won’t grow muscles instantly the way Popeye does whenever he eats spinach, there are still health benefits to be gained by adding spinach to your diet. Like most leafy greens, it’s rich in vitamins A, B6, B9 (or folate), C, E and K1, as well as the minerals calcium, iron, magnesium and potassium. It also has important plant compounds: nitrate (which may promote heart health), lutein and zeaxanthin (compounds correlated with improved eye health), and quercetin (an antioxidant that fights off infection and inflammation).

Why we love spinach: It’s versatile! Spinach adds flavour to food without changing it, which means you can include it in salads, pasta, pizza… we could go on and on. All the more reason to eat spinach as much as you can!

 

3. Collard Greens

Also part of the cabbage family alongside kale, collard greens are one of the best sources of vitamin K, a vitamin known for its role in blood clotting and bone health. Just one cup of around 190g packs an impressive 1,045% of the daily value for vitamin K. Collard greens are also a great source of vitamins A, B9 (folate), and C, as well as calcium—in fact, it has 18% more calcium than kale! 

Why we love collard greens: Just like spinach, collard greens can be pretty versatile too! They can be added to salads, pasta, and soups, which means it’s easy to include them in your daily diet.