How to Add More Leaf Vegetables To Your Diet

Leaf vegetables are one of the healthiest foods on the planet as they are low in calories, but yet high in fiber and other essential nutrients. Leaf vegetables include vegetables such as kale, collards, spinach, dandelion greens, beet greens, bok choy, mustard greens and lettuce.

Vegetables can help you to lose weight as well as help you to fight and prevent many serious diseases such as cancer, diabetes, heart disease and arthritis. Here are some practical ways to add more leaf vegetables to your diet.


Salads are very easy to make, and the good thing is that you can use any kind of greens and salad dressing that you like. However, to make the most out of the salad, you should opt for a lighter dressing such as olive oil and fresh lemon juice.

You can also use them in garden salads with tomatoes, onions, peppers, olives and other ingredients that you like.


Some leaf vegetables such as kale, collards and Romaine lettuce have large enough leaves so that you can use the leaves in your wraps instead of tortillas. You can still have all your favorite ingredients in the center, but the outside wrapper will be much healthier.


Smoothies are excellent for helping you to sweeten the bitterness of the leafy greens as you can blend them up with all your favorite sweet fruits along with agave nectar, raw cacao and coconuts.

Fruits and Vegetable Juices

Juicing your fruits and vegetables is a great way to obtain all the nutrients, but without the fiber. Fiber is good for you, but sometimes you just need those extra vitamins in your body to help you function better.

For your first batch of juice make sure to juice more fruits than vegetables, as the green juice can be quite bitter. However, once you become more accustomed to the taste of green juice you can begin to add more leaf vegetables.


When purchasing your vegetables, try to buy organic whenever possible as they do not contain any chemicals. However, it may not always be possible to buy organic and you may have to settle for conventional vegetables. If that is the case, then make sure that you thoroughly wash the leaves before you consume them so that you do not ingest any more chemicals than what you have to. Also look for crisp leaves as they are fresher and will last longer in your fridge.

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What Are Leaf Vegetables

Leaf vegetables are also known as leafy greens, potherbs or just greens. They are the leaves of vegetable plants, and can be eaten in salads, stir-fries, and smoothies. There are over 1000 species of leaf vegetables, but some of the common ones are lettuce, kale, spinach, collards, swiss chard, mustard greens and beet greens.

Nutrition Information

Leaf vegetables do not contain any unhealthy fats or cholesterol, and are low in calories. But they are high in vital nutrients such as vitamins A, B vitamins, C, E and K, folate, calcium, iron, potassium and magnesium. They also contain lots of fiber, amino acids, antioxidants and chlorophyll.

How to Buy

When buying your leaf vegetables make sure that they are crisp and not wilted, as they will last longer in your fridge. Also buy organic whenever possible as they will contain more nutrients and less chemicals.

If you have a garden you can grow your own in the summer time. Or, if you have a window that receives a fair amount of sunshine you can even grow them in pots. The vegetables require very little maintenance and will last a while if you only pick the outside leaves so that the inner leaves can continue to grow.

How to Eat

Salads. Leaf vegetables are great for in green or garden salads. Simply wash the leaves and chop them up into bite-sized pieces and enjoy with your favorite dressing.

Smoothies. Smoothies are a great way for you to eat more of these, as you can mix them up with your favorite fruits and other root vegetables for a flavorful and nutrient rich smoothie.

Stir-fries. If you enjoy stir-fries, then leaf vegetables will make a great addition. You can use any leaf vegetable, just remember that they will require less time to cook as your peppers and other vegetables.

Juices. Leaf vegetables also contain a good amount of juice which you can obtain by sending them through a juicer. If you have never juiced leaf vegetables, then you will want to juice them along with your favorite fruits to help take the bitterness out.

Health Benefits

Weight Loss. Due to the low amounts of calories and high amount of nutrition, they are the perfect food to add to your diet if you want to lose weight. Not only will they help to fill you up, but they will also help you to avoid other food cravings.

Prevent Diseases. Due to the high amount of antioxidants the vegetables can help to protect you against many age related diseases such as cancer, arthritis, eye diseases, heart disease and diabetes. They do not contain any unnatural sugars, and therefore they will not spike your blood sugar levels.

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