COVID-19 Update: How to protect yourself. Click Here to Learn More.

Top Leafy Green Vegetables


In a world of primarily raw, plant-based eating, leafy green vegetables have quite the reputation. They’re loaded with essential vitamins, minerals, nutrients and antioxidants that give your body the strength it needs to reduce your risk for developing chronic conditions – such as heart disease, osteoporosis and certain cancers – while also helping you maintain a healthy weight, according to the U.S. Department of Agriculture. Essentially, these natural gifts from God have the power to aid your body back to health, allowing for longevity and overall satisfaction of life.

What makes some of the most beneficial leafy greens so rich and nutritious? Read on to learn more about your best options:

Loaded with calcium, folate, potassium and vitamins A,C and K, The Science of Eating calls kale a powerhouse of nutrition, dubbing it the best leafy green available. Its high source of antioxidants gives it anti-cancer properties, among many other benefits in regard to overall health and longevity.

According to Dr. Mercola, spinach is another great leafy green that’s beneficial to essentially every part of the body. It’s low in fat and cholesterol and high in niacin, zinc, protein, fiber, vitamins A, C, E, K, B6, folate, calcium, iron, magnesium, phosphorus and potassium. These nutrients help to protect the cardiovascular system, lower high blood pressure, maintain brain function and more.

Fresh spinach protects the cardiovascular system, lowers high blood pressure and helps to maintain brain function.Fresh spinach protects the cardiovascular system, lowers high blood pressure and helps to maintain brain function.

Bok Choy
One serving of Chinese cabbage, better known as bok choy, contains 9 calories, 1 gram of protein, 1.5 grams of carbohydrates, 0 cholesterol and 0.1 grams of polyunsaturated fat when raw, according to Medical News Daily. A single cup of the stuff have 5 percent of your daily potassium, 62 percent vitamin A, 52 percent of vitamin C, 3 percent of vitamin B6 and 3 percent of magnesium. It also harbors phosphorus, zinc, sodium, copper, manganese, selenium, beta-carotene and more nutrients that aid bone and heart health, reduce inflammation, regulate blood pressure and boost immunity.

Turnip Greens
Turnip greens are low in calories – at only 20 per cup – but they’re high in flavor, calcium and vitamins A, C and K. It’s vitamin A content promotes healthy eyesight, preventing age-related macular degeneration and other eye-related disorders risk. Turnip greens are also great for bones and teeth due to its calcium content, keeping bones strong and reducing your chance of experiencing fractures or developing osteoporosis down the road.

Swiss Chard
Swiss chard has an impressive abundance of vitamins, minerals and nutrients, according to Organic Facts. It’s loaded with vitamin K, C, A, E and B6, as well as riboflavin, magnesium, manganese, potassium, iron, sodium, copper and fiber. Due to its nutrient content, Swiss chard has the ability to help regulate blood pressure, improve digestion, boost your immune system, reduce inflammation, increase bone strength, maintain brain function and even reduce cancer risks.

Honorable Mentions
Other highly beneficial leafy green vegetables that should show up in your primarily raw, plant-based diet include arugula, cabbage, mustard greens, watercress and collards. Add a variety of these vegetables to salads, use them as the base for a vegetable wrap or add them to your favorite raw soups and juices for optimum nutrition.

We believe all leafy green vegetables are beneficial to overall health and longevity, and variety is key when it comes to following a plant-based diet. Make sure to mix things up and prioritize a new leafy green during every meal. To keep your breakfast, lunch and dinner interesting, be sure to refer to our database of recipes to stay inspired in the kitchen.


  1. Carolyn B, Calhoun October 21, 2017

    Love my spinach. The more green the better for your system. Branch out and try something you’ve not tried before. You might be surprised!. Thanks for this blog.

  2. Jennifer October 23, 2017

    Thank you for the information! Its great to know the many benefits of each of the greens. Its definitely an encouragement to be sure we include a variety of the green leafy vegetables in our diet.

  3. I’m so glad greens are good for you! I love most any kind of greens, raw or cooked.

    There are so many ways to incorporate greens into your daily diet, whether it’s in a salad, or just plain comfort food with cooked greens.

    I will never forget my first experience trying collard wraps when I was helping Rhonda Malkmus with food prep for her culinary demonstrations a few years ago. I was pleasantly surprised.


  4. Angela Solomon October 25, 2017

    I love my greens, the fact that they are good for you just makes me love them even more. Adding some kale or spinach to a smoothie is always a great way to incorporate them in your diet.

  5. When eating the greens like they talked about in the article, these greens are packed with vitamins A,C,E and K minerals and a abundance of nutrition. I love making salads with the different greens along with the other veggies. In my smoothies they are real good and to know there is so much nutrients in the greens. Great information about greens.

  6. catherine lennon November 13, 2017

    where does collards rate? are they ok to juice?

    • Melody Hord November 14, 2017

      Collards are fantastic and great as a juicing ingredient. Drinking straight collard juice would taste way too strong.

  7. Swiss chard is delicious lightly cooked. It has a mild flavor and a tender texture. The rainbow swiss chard has very colorful stems.
    I made a kale salad for breakfast yesterday. I massaged the kale with honey and olive oil. Then I added apples, raisins and walnuts. It was very good. I’m okay with eating a salad for breakfast when it has fruit in it.

  8. What do you think about dandelion greens?

  9. Great articles! I will share this on Facebook etc. Thank you for your awesome work of sharing the keys to vibrant good health. May God bless all of you at Hallelujah Acres/ Hallelujah Diet!

  10. Leafy green vegetables are still in season at the Farmer’s Market in North Carolina. They’re packed with vitamins, minerals and fiber but low in calories.
    I feel like I’m making a great food choice when I eat them every day.

  11. Phyllis P. August 3, 2021

    I Love a Kale Pita Bread (flax, oat bran &whole wheat)
    sandwich. I steam the Kale with olive oil and put a light
    spread on one side of the sandwich. Awesome!

  12. Annette Whitworth August 11, 2021

    This was some good information. I love eating spinch in a salad. When I make my smoothies I do add the greens with it too, this makes it good too. Its good to know that they are loaded with vitamins. Thanks

  13. Karen Lynne Lynne Bickford August 15, 2021

    I have been reading about oxalic acid is some greens. Is this a concern?

    • Melody Hord September 3, 2021

      Hi Karen, According to Olin Idol, VP of Health for Hallelujah Diet, For most folks it is not an issue.

      Personally, I beleive probably any food can be over consumed. Balance is important.

Leave a Reply

Your email address will not be published.