RELKA Living Greens

Some of the Possible Varieties

Contents ...... 4 Red Leaf...... 4 Endive ...... 5 Romaine ...... 6 Butter Head ...... 7 Specialty Greens...... 9 Arugula ...... 9 Kale ...... 10 Microgreens ...... 11 Swiss Chard ...... 13 Collard Greens ...... 15 Spinach ...... 16 Cabbage ...... 17 Watercress ...... 18 Upland Cress ...... 18 Celery leaves ...... 20 Carrot greens ...... 20 Swiss Chard ...... 21 Bok Choy or Pak Choi ...... 22 Herbs ...... 23 Basil ...... 23 Dill ...... 24 Borage ...... 25 Cilantro ...... 26 Chervil ...... 26 Tarragon ...... 27 Oregano ...... 27 Chives ...... 28 Fennugreek ...... 28 Small Root Vegetables ...... 29 Radish ...... 29 Beets and Beet Greens ...... 30 Turnip Greens ...... 31 The Bottom Line ...... 31

Lettuces

Red Leaf Aside from adding a burst of color to your favorite salad or sandwich, this vegetable offers numerous benefits.

Red leaf lettuce is nutrient-dense, meaning that it’s high in a variety of essential and minerals, yet very low in calories.

Red leaf lettuce is especially rich in the beta carotene, which is a carotenoid pigment that your body converts into A

Adding just one or two servings of red leaf lettuce to your diet a few times per week can help you meet your needs for this vitamin.

Red leaf lettuce is an excellent source of , providing 149% of the DV in 3 cups (85 grams) of chopped leaves

Additionally, it may help lower blood pressure, aid weight loss, and boost heart health.

Endive

Endive (pronounced “N-dive”) belongs to the Cichorium family. It’s less well known than other leafy greens, possibly because it’s difficult to grow. It contains several nutrients, including the antioxidant kaempferol, which may reduce cancer cell growth.

It’s curly, crisp in texture and has a nutty and mildly bitter flavor. It can be eaten raw or cooked.

Just one-half cup (25 grams) of raw endive leaves packs 72% of the DV for vitamin K, 11% of the DV for and 9% of the DV for folate

It’s also a source of kaempferol, an antioxidant that has been shown to reduce inflammation and inhibit the growth of cancer cells in test-tube studies.

Romaine Lettuce

Romaine is a common salad green, and is the usual lettuce used in Caesar salad. Romaine lettuce is commonly used in Middle Eastern cuisine. Romaine, like other lettuces, may also be cooked. For example, it can be braised or made into soup. The thick ribs, especially on the older outer leaves, should have a milky fluid that gives the romaine its typically bitter herb taste.

As with other dark leafy greens, the found in romaine lettuce are believed to help prevent cancer.

Romaine lettuce is a low-calorie, nutritious food that contains a number of important vitamins and minerals. With an extensive number of ways to use it in salads and other recipes, it should be easy to add this leafy green to your regular diet.

• helps support the immune system, is high in antioxidants, and helps keep bones and teeth strong. • Calcium is necessary for the building and maintenance of bones, muscle function, nerve function, and blood clotting. • Vitamin K is also necessary for blood clotting. It works together with calcium to prevent bone loss and fractures due to osteoporosis. • Vitamin A (from beta carotene) is a vital nutrient, necessary for health. An antioxidant, vitamin A supports cell growth and reproductive health. It also helps to maintain the heart, kidneys, and lungs. Vitamin A also supports the eyes. • Folate is a B vitamin, which supports cell division, the production of DNA, and genetic material. Folate deficiency in pregnant women can lead to complications with pregnancy, including premature birth, low birth weight, or the birth defect spina bifida. • works with calcium to build strong bones and teeth. • Magnesium helps enzymes function and relaxes the muscles in your body. It works with calcium to build tissue. • Potassium is an electrolyte that helps your heart beat regularly. It supports nerve function and helps your muscles contract normally. Potassium also helps your cells to move, and utilize, nutrients efficiently. It minimizes the negative impact of sodium (salt) on the body.

It’s a good source of vitamins A and K, with one cup (47 grams) providing 82% and 60% of the DVs for these vitamins respectively.

Butter Head

Butterhead lettuce gets its name from its characteristically soft, buttery leaves. It’s also known as cabbage lettuce due to its round shape. The most popular types of butterhead are Bibb and Boston lettuce.

Its leaves have a crumpled look that resembles flower petals. Butterhead lettuce is usually deep green, although red varieties exist.

It’s rich in nutrients, with 3.5 ounces (100 grams) offering:

• Calories: 13 • : 1.5 grams • Fiber: 1 gram • Folate: 18% of the DV • Iron: 8% of the DV • Manganese: 8% of the DV • Potassium: 5% of the DV • Vitamin A: 18% of the DV • Vitamin C: 4% of the DV • Vitamin K: 85% of the DV

This lettuce is a good source of carotenoid antioxidants, such as beta carotene, lutein, and zeaxanthin. These protect your eyes from macular degeneration, a condition that can result in partial vision loss.

Furthermore, butterhead contains higher amounts of iron than other lettuces. This nutrient is essential for creating red blood cells.

Keep in mind that plants provide only non-heme iron, which is poorly absorbed. As vitamin C helps increase your absorption, consider eating butterhead lettuce with a food high in this vitamin, such as red peppers.

Best ways to eat it

Butterhead lettuce adds a mild, sweet flavor to dishes.

It pairs well with most dressings and can enhance the flavor and texture of your salad. Furthermore, it works well in egg-salad or tuna sandwiches and serves as a great tortilla replacement for wraps.

Store butterhead lettuce in a sealable bag in the fridge for 2–3 days, keeping the leaves dry to prevent wilting.

Specialty Greens

Arugula

Arugula is a leafy green from the Brassicaceae family that goes by many different names, such as rocket, colewort, roquette, rucola and rucoli.

It has a slightly peppery taste and small leaves that can easily be incorporated into salads or used as a garnish. It can also be used cosmetically and medicinally.

Like other leafy greens, it’s packed with nutrients such as pro-vitamin A carotenoids and vitamins B9 and K.

It’s also one of the best sources of dietary nitrates, a compound that turns into nitric oxide in your body.

Though the benefits of nitrates are debated, some studies have found that they may help increase blood flow and reduce blood pressure by widening your blood vessels.

Kale

Kale is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants.

For example, one cup (67 grams) of raw kale packs 684% of the Daily Value (DV) for vitamin K, 206% of the DV for vitamin A and 134% of the DV for vitamin C.

It also contains antioxidants such as lutein and beta-carotene, which reduce the risk of diseases caused by oxidative stress.

To benefit most from all that kale has to offer, it’s best consumed raw since cooking can reduce its nutrient profile.

Microgreens

Microgreens are immature greens produced from the seeds of vegetables and herbs. They typically measure 1–3 inches (2.5–7.5 cm). Microgreens are considered baby plants, falling somewhere between a sprout and baby green.

Since the 1980s, they have often been used as a garnish or decoration, but they have many more uses.

Despite their small size, they’re full of color, flavor and nutrients. In fact, one study found that microgreens contain up to 40 times more nutrients compared to their mature counterparts. Some of these nutrients include vitamins C, E and K.

Microgreens can be grown in the comfort of your own home all year round, making them easily available.

These aromatic greens, also known as micro herbs or vegetable confetti, are rich in flavor and add a welcome splash of color to a variety of dishes.

Despite their small size, they pack a nutritional punch, often containing higher nutrient levels than more mature vegetable greens. This makes them a good addition to any diet.

They have an aromatic flavor and concentrated nutrient content and come in a variety of colors and textures.

That said, they shouldn’t be confused with sprouts, which do not have leaves. Sprouts also have a much shorter growing cycle of 2–7 days, whereas microgreens are usually harvested 7–21 days after germination, once the plant’s first true leaves have emerged.

Microgreens are more similar to baby greens in that only their stems and leaves are considered edible. However, unlike baby greens, they are much smaller in size and can be sold before being harvested.

The most popular varieties are produced using seeds from the following plant families (1): • Brassicaceae family: Cauliflower, broccoli, cabbage, watercress, radish and arugula • Asteraceae family: Lettuce, endive, chicory and radicchio • Apiaceae family: Dill, carrot, fennel and celery • Amaryllidaceae family: Garlic, onion, leek • Amaranthaceae family: Amaranth, quinoa swiss chard, beet and spinach • Cucurbitaceae family: Melon, cucumber and squash

Cereals such as rice, oats, wheat, corn and barley, as well as legumes like chickpeas, beans and lentils, are also sometimes grown into microgreens.

Microgreens vary in taste, which can range from neutral to spicy, slightly sour or even bitter, depending on the variety. Generally speaking, their flavor is considered strong and concentrated.

Microgreens are packed with nutrients.

While their nutrient contents vary slightly, most varieties tend to be rich in potassium, iron, zinc, magnesium and copper.

Microgreens are also a great source of beneficial plant compounds like antioxidants.

What’s more, their nutrient content is concentrated, which means that they often contain higher vitamin, mineral and antioxidant levels than the same quantity of mature greens.

In fact, research comparing microgreens to more mature greens reports that nutrient levels in microgreens can be up to nine times higher than those found in mature greens.

Microgreens are rich in nutrients. They often contain larger amounts of vitamins, minerals and antioxidants than their more mature counterparts.

Microgreens deliver a concentrated dose of nutrients and beneficial plant compounds. As a result, they may reduce the risk of certain diseases.

Microgreens may be eaten raw, juiced or blended and can be incorporated into a variety of cold and warm dishes.

Swiss Chard

Dark, leafy green vegetables are among the most nutrient-dense foods.

Although kale is often deemed the king of greens, Swiss chard is equally impressive in its wide array of nutritional benefits.

There are many types of Swiss chard, some of which have colorful, jewel-toned stalks and veins, making this vegetable particularly pleasing to the eye.

What’s more, its leaves and stalks provide an abundance of vitamins, minerals and powerful plant compounds.

Swiss chard is a low-calorie vegetable that is high in magnesium, iron, potassium and vitamins A, C and K.

Swiss chard is high in many antioxidants including beta-carotene and flavonoids, which may help prevent certain conditions like heart disease and lung cancer.

Swiss chard is high in fiber, an important nutrient that can help maintain weight, lower your risk of certain cancers and promote heart health.

Here are some excellent ways to add Swiss chard to your diet:

• Sauté it with coconut oil and add it to scrambled eggs. • Use it in hearty soups and stews. • Add it to a mixed green salad. • Toss a few leaves of it into your favorite smoothie. • Rub the leaves with olive oil and salt, then bake to make chips. • Sauté with garlic and olive oil for a tasty side dish. • Use it in place of basil when making homemade pesto. • Toss wilted it into pasta dishes. • Pickle it stems for a crunchy snack. • Blend fresh Swiss chard with hummus for a tasty, nutritious dip. • Stuff chicken breast with Swiss chard and goat cheese. • Top pizza crust with Swiss chard, mozzarella and tomatoes. • Toss it into your favorite frittata.

Collard Greens

Collard greens are loose leaf greens, related to kale and spring greens. They have thick leaves that taste slightly bitter.

They’re similar in texture to kale and cabbage. In fact, their name comes from the word “colewort.”

Collard greens are a good source of calcium and the vitamins A, B9 (folate) and C. They’re also one of the best sources of vitamin K when it comes to leafy greens. In fact, one cup (190 grams) of cooked collard greens packs 1,045% of the DV for vitamin K .

Vitamin K is known for its role in blood clotting. In addition, more research is being done regarding its ability to improve bone health

One study in 72,327 women aged 38–63 found that those with vitamin K intakes below 109 mcg per day had a significantly increased risk of hip fractures, suggesting a link between this vitamin and bone health.

Spinach

Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads.

Its nutrient profile is impressive with one cup (30 grams) of raw spinach providing 181% of the DV for vitamin K, 56% of the DV for vitamin A and 13% of the DV for manganese.

It’s also packed with folate, which plays a key role in red blood cell production and the prevention of neural tube defects in pregnancy.

One study on the neural tube defect spina bifida found that one of the most preventable risk factors for this condition was a low intake of folate during the first trimester of pregnancy.

Along with taking a prenatal vitamin, eating spinach is a great way to increase your folate intake during pregnancy.

Cabbage

Cabbage is formed of clusters of thick leaves that come in green, white and purple colors.

It belongs to the Brassica family, along with Brussels sprouts, kale and broccoli.

Vegetables in this plant family contain glucosinolates, which give them a bitter flavor.

Animal studies have found that foods that contain these plant compounds may have cancer- protective properties, especially against lung and esophageal cancer.

Another benefit of cabbage is that it can be fermented and turned into sauerkraut, which provides numerous health benefits, such as improving your digestion and supporting your immune system. It may even aid weight loss.

Watercress

Watercress is an aquatic plant from the Brassicaceae family and thus similar to arugula and mustard greens.

It’s said to have healing properties and has been used in herbal medicine for centuries. However, no human studies have confirmed these benefits so far.

Test-tube studies have found watercress extract to be beneficial in targeting cancer stem cells and impairing cancer cell reproduction and invasion.

Due to its bitter and slightly spicy flavor, watercress makes a great addition to neutrally flavored foods.

Upland Cress

If you’re from the southeastern part of the United States, you may already be familiar with upland cress; it’s known there as creasy greens. This cousin of watercress has been foraged in the region for decades (it’s popular in Great Britain, too). For the rest of us, upland cress is a relative newcomer to the produce aisle. Its flavor is peppery and pungent, like watercress but stronger.

Upland cress is great in sandwiches and salads, and it also makes a nice garnish for soups and cooked meats, fish, or poultry.

As for upland cress, it isn't actually watercress at all, but rather a watercress look-alike. Usually sold with the roots still attached, upland cress has the same flavor and nutrient density as watercress, but its stems and leaves are thinner and more tender, like baby watercress.

It'll keep longer in the fridge (up to a week) but you can also keep it out on the counter—either way, check the roots after a few days and add a splash of water if they're drying out. Puree into soup The spiciness of watercress is nicely tempered when puréed with potatoes and enriched with crème fraîche and butter in a classic French soup. It's a gorgeous way to start a spring dinner party.

Toss into a Salad

The simplest way to prep watercress—and the way that allows its peppery green flavor to shine best—is to toss it into a salad. You can serve it on its own with a light dressing, or toss it with other greens and veggies. Either way, you'll want to make sure you remove the thickest stems if you're eating it raw.

Layer in Sandwiches

A staple of proper English teatime, watercress sandwiches always feel elegant and sophisticated. For a fun twist, make those sandwiches with Fontina and prosciutto and griddle like grilled cheese.

Add for garnish

Almost every classic French bistro dish is garnished with a sprig of watercress. Toss it in a light vinaigrette just before adding it to the plate for a garnish you'll actually want to eat.

Fold into a dip or sauce

When it comes to dips and dressing, use watercress the same way you would your favorite fresh herb. Add chopped watercress to mayo for an elegant sauce to serve over poached salmon, or stir it into guacamole and start dipping. Or use it to make a green goddess dip that's greener and more flavorful than all the rest.

Blitz into a pesto

Zap watercress in the food processor with a little oil and some parsley for a vibrant herb sauce, or add some nuts and cheese and call it pesto.

Simply Sauté

Watercress is at home in almost any stir-fry—swap it in for any Asian green—or simply sautéed with butter and perhaps some radishes.

Celery leaves

Celery leaves are a surprising substitute for parsley, but they’re similar in appearance to flat leaf parsley, making them an excellent garnish.

However, celery leaves have an extremely subtle flavor and may not be a good substitute for parsley in cooking.

Like celery stalks, the leaves contain mostly water and very few calories.

Carrot greens

Carrot greens are another unexpected substitute for parsley as a garnish. Although long considered inedible by some, they are perfectly safe to eat and have some health benefits.

Like carrots, carrot greens contain a fair amount of vitamin C, a powerful antioxidant that can help boost your immune system.

However, carrot greens can taste bitter, so it’s not recommended to use them as a replacement for fresh or dried parsley in cooking.

Swiss Chard

Swiss chard has dark-green leaves with a thick stalk that is red, white, yellow or green. It’s often used in Mediterranean cooking and belongs to the same family as beets and spinach.

It has an earthy taste and is rich in minerals and vitamins, such as potassium, manganese and the vitamins A, C and K.

Swiss chard also contains a unique flavonoid called syringic acid — a compound that may be beneficial for lowering blood levels.

In two small studies in rats with diabetes, oral administration of syringic acid for 30 days improved blood sugar levels.

However, it’s important to note that these were minor animal studies and that human research supporting the claim that syringic acid may aid blood sugar control is lacking.

While many people typically throw away the stems of the Swiss chard plant, they’re crunchy and highly nutritious.

Next time, try adding all parts of the Swiss chard plant to dishes such as soups, tacos or casseroles.

Bok Choy or Pak Choi

Bok choy is a type of Chinese cabbage and often used in soups and stir-fries. It contains the mineral selenium, which benefits your brain health, immunity, cancer protection and thyroid health.

It has thick, dark-green leaves that make a great addition to soups and stir-fries.

Bok choy contains the mineral selenium, which plays an important role in cognitive function, immunity and cancer prevention.

In addition, selenium is important for proper thyroid gland function. This gland is located in your neck and releases hormones that play a key role in metabolism.

An observational study associated low levels of selenium with thyroid conditions such as hypothyroidism, autoimmune thyroiditis and enlarged thyroid.

Herbs

Basil

Basil gives zest to tomato dishes, salads, zucchini, eggplant, meat seasonings, stuffing, soups, sauces and more.

Pesto — a creamy, green sauce — is one of basil’s most popular uses. It’s typically made from crushed basil, garlic, parmesan cheese, olive oil and pine nuts, though dairy-free options are also available. Try it as a dip or sandwich spread.

Basil complements other herbs and spices such as garlic, marjoram, mustard, oregano, paprika, parsley, pepper, rosemary and sage.

If you have fresh basil, take only the leaves — not the stem. It’s generally best to add fresh basil at the final step of cooking because heat can diminish the flavor and bright green color

Basil comes in many varieties. While this herb may not contribute significant nutrients to your diet, it can spice up your meals.

Dill

As herb and spice, dill is commonly used to elevate the flavor of various dishes. It’s often paired with salmon, potatoes, and yogurt-based sauces.

In addition to culinary uses, dill is rich in several nutrients and has traditionally been used to treat various ailments, including digestive issues, colic in infants, and bad breath

Fresh dill is low in calories, yet a good source of many essential nutrients, including vitamin C, magnesium, and vitamin A.

Dill is rich in a variety of plant compounds that may have numerous benefits for health, including protection against heart disease and certain forms of cancer. Additionally, dill may help lower blood sugar levels, but more human studies are needed.

Dill is a versatile herb that can be used in a variety of dishes, such as in a potato salad, tzatziki sauce, or over fish. Dill seeds can be used as a spice to flavor foods like pickles or bread.

Borage

Also known as starflower, borage is an herb notable for its vibrant purple flowers and medicinal properties. It has an almost cucumber flavor. The leaves can of course be used as a salad green and the flowers as edible decorations, but to stop there would be an insult to the wide variety of uses for borage. This herb can be used in soups, salads, borage-lemonade, strawberry-borage cocktails, preserves, borage jelly, various sauces, cooked as a stand-alone vegetable, or used in desserts in the form of fresh or candied flowers, to name a few.

This herb is also the highest known plant source of gamma-linolenic acid (an Omega 6 fatty acid, also known as GLA) and the seed oil is often marketed as a GLA supplement. It is also a source of B vitamins, beta-carotene, fiber, , and, again, trace minerals. In alternative medicine it is used for stimulating breast milk production and as an adrenal gland tonic; thus it can be used to relieve stress.

In traditional medicine, borage has been used to dilate blood vessels, act as a sedative, and treat seizures.

Both the leaves and flowers of the plant are edible and commonly used as a garnish, dried herb, or vegetable in a variety of drinks and dishes.

The leaves are sometimes also ground up and steeped in hot water to brew herbal tea.

Borage is an herb with edible leaves and flowers that’s known for its medicinal properties. It’s widely available as an oil, softgel, or herbal tea.

Borage is a medicinal herb that has been associated with a number of powerful health benefits.

In particular, borage has been shown to decrease inflammation, improve skin health, and decrease symptoms of asthma.

Cilantro

Popular uses for cilantro:

• Salsa: A Mexican side dish • Guacamole: An avocado-based dip • Chutney: A sauce of Indian origin • Acorda: A Portuguese bread soup • Soups: Some may call for cilantro as a garnish to enhance their flavor

Both cilantro and coriander may deliver impressive health benefits. They may help reduce inflammation and blood sugar levels, lower the risk of heart disease and fight infections. However, more research on their effects in humans is needed.

Chervil

Chervil is closely related to parsley, but it has a milder flavor — making it well suited for substituting fresh or dried parsley. It’s commonly used in French cuisine.

It’s relatively high in iron, with 1 teaspoon of dried chervil containing 1% of the Daily Value (DV). Iron is vital for building healthy red blood cells and preventing fatigue

Chervil is almost identical in appearance to flat leaf parsley, though you will need to use more chervil than parsley in cooking because of its milder taste.

Tarragon

Tarragon is a staple herb in French cuisine. In fact, it’s used alongside parsley, chives, and chervil to make the French herb blend “fines herbs.”

The herb may help improve blood sugar control in people with high blood sugar levels

Although it has a slightly different taste than parsley, it can be used to substitute parsley as a garnish or in cooking in small amounts. Like parsley, it complements many flavors.

Additionally, dried fines herbs is an excellent substitute for parsley if you have some on hand.

Oregano

Oregano is a member of the mint family, although it has a strong savory taste.

It can be used to substitute parsley as a garnish, or fresh or dried in cooking, although you should use less oregano than parsley, as it has a much stronger flavor.

Oregano contains a potent antibacterial compound called thymol, which can kill harmful bacteria according to some test-tube and animal studies.

Chives

Chives taste very similar to onions and garlic, and they resemble small green onion sprigs. They are bright green in color and an excellent way to add color and flavor to dishes as a replacement for parsley.

Fresh or dried chives can be used as a substitute for parsley in all types of dishes, as they have a flavor that lends itself well to many types of food.

Chives are rich in beta carotene, a precursor to vitamin A. Beta carotene is a powerful antioxidant that can help promote healthy cell growth and development.

Fennugreek

Fenugreek is a unique herb that has long been used in alternative medicine.

Based on the available evidence, fenugreek has benefits for lowering blood sugar levels, boosting testosterone, and increasing milk production in breastfeeding mothers.

Fenugreek may also reduce cholesterol levels, lower inflammation, and help with appetite control, but more research is needed in these areas.

Small Root Vegetables

Radish

Don’t limit yourself to only using radishes in salads. Think outside the box! The zesty flavor of radishes lends itself well to many recipes. Here are some ways to incorporate radishes into your diet:

• Add thin radish slices to sandwiches. • Make a radish dip by pulsing 1/2 cup of Greek yogurt, 1/4 cup chopped radishes, one minced garlic clove, and a splash of red wine vinegar in a food processor until smooth. • Add a few grated radishes to your favorite slaw. • Give tuna salad or chicken salad pep and crunch by adding 1 to 2 teaspoons of chopped radishes. • Coarsely chopped radishes give tacos zesty crunch. • Top your steak or burger with grilled radish slices. • Use radishes as a healthy crudité for dips. • Pickle them like you would cucumbers.

When preparing radishes, don’t toss the green parts. Radish greens are delicious and healthy. They are flavorful in salads or sautéed in a bit of olive oil and garlic. You can also mix them with other greens such as mustard greens, turnip greens, kale, and spinach.

Radish bulbs, also called globes, come in many shapes and colors. The most popular radish variety in the United States is bright red and resembles a Ping-Pong ball with a small tail. Other varieties are white, purple, or black. They may be larger and oblong in shape.

Most radishes have a peppery taste, although some may be sweet. Lighter-colored varieties like the white, winter daikon radish have a milder taste. Radishes become overly pungent if they are left in the ground too long or not eaten right away. Smaller radishes tend to have the best flavor and texture.

Beets and Beet Greens

Since the Middle Ages, beets have been claimed to be beneficial for health.

Indeed, they have an impressive nutrient profile, but while beets are commonly used in dishes, the leaves are often ignored.

This is unfortunate, considering that they’re edible and rich in potassium, calcium, riboflavin, fiber and vitamins A and K. Just one cup (144 grams) of cooked beet greens contains 220% of the DV for vitamin A, 37% of the DV for potassium and 17% of the DV for fiber.

They also contain the antioxidants beta-carotene and lutein, which may reduce the risk of eye disorders, such as macular degeneration and cataracts.

Beet greens can be added to salads, soups or sauteed and eaten as a side dish.

Turnip Greens

Turnip greens are the leaves of the turnip plant, which is a root vegetable similar to beetroot.

These greens pack more nutrients than the turnip itself, including calcium, manganese, folate and the vitamins A, C and K.

They have a strong and spicy flavor and are often enjoyed cooked rather than raw.

Turnip greens are considered a cruciferous vegetable, which have been shown to decrease your risk of health conditions, such as heart disease, cancer and inflammation.

Turnip greens also contain several antioxidants including gluconasturtiin, glucotropaeolin, quercetin, myricetin and beta-carotene — which all play a role in reducing stress in your body.

Turnip greens can be used as a replacement for kale or spinach in most recipes.

The Bottom Line

Leafy green vegetables are packed with important and powerful nutrients that are critical for good health.

Fortunately, many leafy greens can be found year round, and they can easily be incorporated into your meals — in surprising and diverse ways.

To reap the many impressive health benefits of leafy greens, make sure to include a variety of these vegetables in your diet.