Leafy Vegetables

The leafy green superfood category includes lettuces, cruciferous greens like arugula and kale, taproot greens like radish and beet, and greens from the chicory and amaranth families.

Low in calories and rich in fiber, leafy greens are packed with carotenoids and antioxidants and full of vitamins such as vitamins A, E, and K1, as well as B vitamins and minerals like calcium, iron, and magnesium. They also boast high concentrations of dietary nitrates (not to be confused with the nitrites and nitrates that are added to processed meats), which are natural vasodilators that are good for your arteries and protect your heart.

In addition to promoting cardiovascular health, leafy greens also fight cancer, protect your brain from dementia, and combat type 2 diabetes.

You can add leafy greens to your diet in many wonderful ways. Salads, stir-fries, and steamed side dishes put them front and center. Soups, stews, and casseroles can incorporate them as supporting actors. And for picky eaters, you can even hide them in smoothies and dips.