5 Greens You Should Be Eating

We all know the importance of getting our greens, but it’s easy to reach for the same ones over and over and over….spinach and kale. Don’t just relying on just one or two varieties, add some variety to make sure you’re getting the best micronutrient balance. Here are some of the greens we turn to when we’re looking to change up our routine.

ARUGULA

Peppery and intense, arugula is not a green that blends into the background. This cruciferous veggie is loaded with vitamin A and folate, and it can be eaten cooked or raw.

How to eat: Toss on pizzas, puree into pesto, or sauté with garlic, then top with fresh peaches, walnuts, and lemon zest and juice. Or try spreading roasted beet hummus on a toasted baguette or some sourdough with arugula and lemon juice.

COLLARD GREENS

Known for their cholesterol-lowering, cancer-fighting properties, collard greens are sturdy, versatile greens rich in vitamins A, C, and K; they also supply a good dose of calcium.

How to eat: Sauté them with onions and garlic, then simmer in vegetable broth until tender. Or remove the stem from a large leaf, lightly steam it, and use it to wrap tacos, burritos, and sandwiches.

DANDELION GREENS

Dandelion greens are peppery and quite bitter; they’re also a good source of calcium, iron, potassium, and zinc, plus B vitamins and vitamins A, C, and D. Unlike spinach and chard, dandelion greens are somewhat low in the oxalic acid that can interfere with your body’s ability to absorb calcium. They’ve also been used traditionally as an herb to support healthy liver function and they are a natural diuretic.

How to eat: Try making the base of your salads one part bitter greens, such as dandelion, and one part milder lettuce, such as romaine or green leaf. Bitter greens typically contain more nutrients than milder ones, but they can also be a bit overpowering on their own when eaten raw. 

MIZUNA

High in vitamin C, this mild Japanese mustard green is often found in baby green mixes. This frizzy green also comes in a reddish-purple variety, and both have a mild peppery flavor that’s a cross between kale and arugula.

How to eat: Use it raw in salads, or chop it and stir into any soup, stew, or tofu scramble. Try stuffing it into a wrap or mixing it into your weekly bean soup.

RAINBOW CHARD

Part of the same family as beets and quinoa, Swiss chard is almost two veggies in one. Rainbow chard contains a unique set of phytonutrients and antioxidants, thanks to its multicolored stems and veins; it’s also loaded with vitamins A, C, and K, plus magnesium.

How to eat: Remove the leaves from the stems and use as you would spinach. Sauté the stems with onions in soups and stews, or stuff them with hummus or nut butter for a colorful snack.