You all know I love to include tons of green, cruciferous vegetables and leafy greens into my routine! It might not be the sexiest of subjects but these veggies are important for your overall health for many reasons. Whether it’s breakfast, lunch, or dinner – I enjoy having healthy and delicious veggies ready to go and since there are almost too many green vegetables to count, I thought I’d round up 12 popular ones and some of their benefits for you.

It is crucial to support your microbiome with a diverse group of vegetables since the fiber in them feeds the good bacteria in your gut.⁠ Additionally, green vegetables also contain an abundance of phytochemicals. Phytochemicals are compounds found in plants that help protect plants from disease, insects, etc. and are thought of as biologically active compounds of a plant’s immune system. Basically the more phytochemicals we consume, the better we equip our body to combat oxidative stress, decrease inflammation, and protect the gut.⁠

Chlorophyll is another beneficial compound found in green plants. Chlorophyll is a green molecule found in plants that absorbs sunlight during photosynthesis and converts it to energy. While there have been some questions on the benefits of taking chlorophyll as a stand alone supplement, I like knowing I get this compound as part of the overall benefits of eating your green veggies.⁠⠀

Most greens are also low in calories, high in fiber and have a high water content — all of which make them beneficial to consume if you’re trying to support natural weight loss. I always love to fill my plate up with leafy greens or green vegetables in addition to having a protein, fat & sometimes a complex carb at my meals and find that to be a super filling combination.⁠⠀

It can be easy to get into a groove of buying the same green vegetables that you know-and-love over and over again. And while of course your go-to veggies are a great choice, switching up your veggies from your normal routine can provide a wide variety of nutrients that your body needs to thrive on. That’s why I wanted to round up 12 nutritious cruciferous and leafy greens along with some of their benefits.

Eat Your Greens

Here are 6 cruciferous green vegetables and some of their benefits:

Artichoke – is rich in fiber, folate, magnesium, phosphorus, vitamins C and K, and multiple antioxidants. They can be eaten braised, steamed, or raw- although eating them raw is less common.

Asparagus – is safe to eat raw or cooked, is low in calories and full of folate, iron, zinc, riboflvain, antioxidants, and vitamins A and E.

Broccoli – can be eaten cooked or raw and is packed full of vitamins, minerals, fiber and antioxidants like lutein and zeaxanthin.

Green Beans – contain no cholesterol and are a good source of vitamins C and A as well minerals like manganese and calcium. They’re great for eating on-the-go and adding to dishes like chili.

Brussel Sprouts – are low in calories and are a good source of vitamins C and K. They can be eaten whole, shaved, sliced, raw or cooked and are delicious in just about everything.

Cucumber – a good source of water, antioxidants, and multiple important vitamins and minerals. Most people eat cucumbers raw but they can also be sauteed or baked and added to other dishes.

Eat Your Leafy Greens

Here are 6 leafy green vegetables and some of their benefits:

Romaine Lettuce – is packed with vitamin C, vitamin K, and folate. It is also high in minerals such as calcium, phosphorous, magnesium, and potassium. It is light and watery so you can pair it with pretty much any flavor.

Arugula – is full of fiber, calcium, potassium, folate, vitamins C & K, and phytochemicals. Arugula has a peppery flavor and is great to use as a base for salads, in smoothies, or even as a garnish for an entree.

Collard Greens – are a good source of the vitamins A, C, K, folate, and calcium. They’re most commonly eaten cooked, but collard greens are delicious raw as well.

Kale – is packed with nutrients like antioxidants, manganese, and calcium in addition to vitamins A, K, C, and B6. You can add it to such a wide variety of meals like salads, smoothies, in soups and more.

Red Leaf Lettuce – is great because it’s low in calories but full of nutrients like iron, vitamin K, and the antioxidant beta carotene. Like romaine, it is packed with water and tastes great with a wide variety of flavors.

Dandelion Leaves – are slightly bitter and full of fiber, minerals, vitamins A, C, K, and E, as well as the antioxidant beta-carotene.

Whichever vegetable is your favorite, I hope you make room for more greens in your life and don’t be afraid to try new ones. Let me know if I forgot one of your favorites!


MeowMeix aka Amanda