While all vegetables benefit the body, the best leafy greens are exceptionally impressive. They’re rich in fiber for digestion, vitamin C for immune function, and iron for healthy blood. Some varieties even boast bone-supporting calcium, a mineral often associated with dairy products. Beyond these nutritional qualities, leafy greens can add flavor and texture to recipes, making your homemade meals even more dynamic. We chatted with nutrition experts to learn about the best leafy greens you can eat, and to get their suggestions for creative ways to use them.
Meet Our Expert
- Stacy Cleveland, MS, RDN, LD, registered dietitian at The Ohio State University Wexner Medical Center
- Matthew Landry, PhD, RDN, DipACLM, FAND, FAHA, registered dietitian and assistant professor of population health and disease prevention at University of California, Irvine
- Isabel Balady, RDN, CDN, registered dietitian at Northwell’s Lenox Hill Hospital
Watercress
For a generous dose of essential vitamins and minerals, look no further than watercress. The leafy green is rich in vitamin K, which is key for blood clotting and bone health, says Matthew Landry, PhD, RDN, DipACLM, FAND, FAHA, registered dietitian and assistant professor of population health and disease. “It’s also higher in vitamin C, calcium, and iron compared to other leafy greens,” shares Stacy Cleveland, MS, RDN, LD, registered dietitian at The Ohio State University Wexner Medical Center. Vitamin C supports healthy immune function, while calcium and iron promote healthy bones and blood, respectively.
How to Eat
- Serve a simple watercress salad with your go-to protein.
- Lighten up a meal with watercress apple relish.
- Try orange pork with watercress rice for a sweet and savory dinner.
Spinach
As one of the most iron-rich leafy greens, spinach is worth adding to your rotation. Iron is part of hemoglobin, the protein in red blood cells that moves oxygen from the lungs to the rest of the body, says Landry. “It’s also in myoglobin, which helps our muscles store and use oxygen,” adds Landry. Plus, spinach boasts vitamin K for proper blood clotting and vitamin A for immune support.
How to Eat
- Brighten up your spread with a strawberry spinach salad.
- Serve chicken with herbed pea puree and spinach.
- The next time you need a quick side, try steamed spinach in the microwave.
- Toss a handful of spinach in your favorite fruit smoothie.