Eat your greens”: it’s a phrase everyone has heard repeated since childhood, first from parents and grandparents and later from doctors and nutritionists. The advice to eat leafy green vegetables is truly a cornerstone of healthy eating across the globe. These plant-based foods are a veritable treasure trove of nutrients—vitamins, minerals, antioxidants and fibre—that not only protect us from many diseases but also support the heart, brain and immune system, promote healthy skin, boost vitality and help us maintain a healthy weight. It’s therefore essential to eat them regularly and rotate your choices to enjoy the benefits of each individual plant. Some of the healthiest leafy greens can also be enjoyed raw, ensuring that the nutrients aren’t compromised by cooking. This time of the year, supermarket aisles and local markets are overflowing with bright, vibrant green vegetables: to help you choose, we’ve selected eight of the healthiest leafy greens that are most beneficial for our health (and beauty). What’s more, when prepared creatively, they’re a delight for our palates as well.
Watercress
It has been repeatedly named the healthiest vegetable in the world. The humble watercress is truly an exceptional source of nutrients: one serving provides 100% of the recommended daily intake of vitamin K (which protects against osteoporosis); vitamin A, which plumps the skin; vitamin C, which contributes to collagen production; lutein and zeaxanthin, which protect the eyes; calcium, essential for healthy bones and antioxidants that defend against various diseases (including chronic ones). Add a handful of leaves from this detoxifying vegetable to your salad, cold soups like gazpacho or your smoothie. You can also use watercress to make a delicious pesto.
Kale
A long-standing obsession among wellness enthusiasts and celebrities, like Gwyneth Paltrow, Miranda Kerr, Beyoncé and Jennifer Aniston, kale is a legendary leafy green that epitomises health. It’s packed with antioxidants like polyphenols, flavonoids, vitamin C and beta-carotene, which not only protect against many diseases but also have anti-ageing effects and make your skin glow. Chop the kale leaves to make them easier to digest and let your creativity run wild in making imaginative salads with cottage chesse and raisins, for example, or with mung beans and cashews—and dress them with tahini sauce and toasted pumpkin seeds.
Spinach
Light, crisp (when consumed raw as baby spinach), low in calories and nutrient-rich, spinach is a winning choice, especially during the summer. These antioxidant and anti-inflammatory vegetables provide a cocktail of nutrients beneficial for skin, eye and heart health: vitamins A, E, C and K, beta-carotene, chlorophyll, lutein, zeaxanthin and minerals such as potassium, calcium, iron and magnesium. Enjoy them raw to preserve all their nutritional properties. And always get creative with new salads, pairing them with avocado, chopped walnuts and strips of tempeh, for example.
Seaweed
Technically marine organisms, seaweed (which also have green leaves) are considered as superfoods with a taste of the sea and an extraordinary source of nutrients. They are wrapped around maki sushi and used in soups and salads. These marine vegetables are rich in vitamins, minerals and antioxidants, as well as collagen (which supports the skin), stress-relieving magnesium and brain-boosting omega-3s. In addition, they stimulate hair growth and support thyroid and intestinal function. Sprinkle nori flakes over your salads, rice, spelt and quinoa or add a piece of wakame or kombu seaweed to your summer soups and pureéd soups (served slightly chilled), such as pea and sweet potato soup.
Arugula
A star ingredient in iconic Mediterranean salads, this pick has a legion of fans who love its distinctive flavour, which makes every dish unique and special. What’s more, it contains powerful anti-ageing antioxidants, vitamins such as vitamin A, vitamin C and vitamin K, minerals like calcium, potassium and iron and B vitamins such as folic acid (essential during pregnancy). It also aids digestion and helps replenish minerals. Don’t just eat it in salads: add it to smoothies, chop it up and sprinkle it over ceviche and carpaccio or toss a handful of raw arugula into dishes made with quinoa, barley, spelt or brown rice.
Swiss chard
Who would have thought? The humble Swiss chard (or beet greens) is a prime candidate for “beauty food,” providing the entire recommended daily intake of vitamin A (which promotes healthy skin) and even double the recommended daily intake of vitamin K, which is vital for strong bones. In addition, it provides vitamin C, which stimulates collagen production; biotin, which strengthens hair; potassium, which promotes diuresis and detoxification; lutein and zeaxanthin, which protect the eyes and magnesium, which helps reduce stress. Choose Swiss chard with thin ribs and tender leaves and enjoy it in salads, seasoned with crumbled feta and buckwheat croutons, for example.
Pak choi (or bok choi)
This vegetable (also known as Chinese cabbage), which originates from Asia and is now increasingly common globally, is an excellent addition to our arsenal of health-promoting vegetables, thanks to its numerous nutritional benefits. This plant with large green leaves provides beta-carotene, which protects the skin from the sun; antioxidant vitamin C; bone-strengthening vitamin K; as well as folate and minerals such as calcium, magnesium and potassium. To eat pak choi raw, choose the most tender bunches, cut them into thin strips and dress them with olive oil, lemon juice and soy sauce, along with pan-seared tofu cubes. Or cut the head in half, quickly sear it on the grill, season it with a few drops of soy sauce and lemon juice and sprinkle it with chopped parsley and slivered almonds.