What green vegetables are there

Swap it out with cabbage! Utilizing cabbage offers vibrancy to food products along with added crunch. Mix cabbage into salad, atop of sandwiches, in fish tacos, or prepare one of these unique, healthified slaw recipes. Apart of the same family as cabbage, collard greens are a large, green leafy vegetable. Though often paired with other greens in cooking such as kale and spinach , they provide nutrients on their own, boasting in fiber, folate, calcium, and vitamins A, C, and K.

Though individuals perceive all peppers to deliver heat and spice, green bell peppers actually offer a mildly sweet flavor, allowing them to be quite versatile in recipes. Like the red, orange, and yellow forms, green peppers offer high amounts of fiber along with vitamins C and E. Unlike green bell peppers, jalapenos offer heat! Related to its capsaicin content, the spiciness of jalapenos can vary. In general, though, jalapenos taking on a red color provide the most heat.

In addition to providing heat, capsaicin may play a role in weight loss by accelerating metabolism! Food trends come and go, but kale prevails to stay! Like kale, collard greens , or simply collards, come from the cabbage family. They have large, fanlike leaves and tough stems. While people can eat them raw, they can be bitter and tough to chew, which is why many people may braise or steam them.

Collards are rich in vitamin A , vitamin C , folate , vitamin K , and calcium. According to the USDA , 1 cup g of cooked chopped collards contains:. Spinach is another leafy green that contains many vitamins and nutrients, including iron , magnesium , phosphorus , folic acid, and calcium.

It also contains carotenoids, which may help prevent eye diseases and maintain eye health. According to the USDA , 1 cup 30 g of raw spinach contains:. Cabbage leaves vary from green to purple to white. People often saute, stir-fry, or boil cabbage. People also ferment cabbage to make kimchi and sauerkraut.

It may also protect cells from oxidative damage during cancer radiation therapy and may lower the risk for stroke and high blood pressure. According to the USDA , 1 cup 89 g of chopped raw cabbage has:. This slightly peppery and spicy aquatic plant also belongs to the cruciferous family. Like other cruciferous plants, watercress may protect cells against chemotherapy-related damage and exercise-induced oxidative stress and help prevent liver toxicity.

According to the USDA , 1 cup 34 g of raw watercress contains:. Romaine lettuce, or cos lettuce, is a salad favorite for its crispy, mild-flavored leaves. It is high in antioxidants , which can help eliminate free radicals , boost immunity, and protect against cancer. It also contains potassium, an important mineral for heart health, and beta carotene, which is essential for eye health.

Beta carotene may help prevent macular degeneration , according to the National Institutes of Health. According to the USDA , 1 cup 47 g of shredded raw romaine lettuce contains:. Arugula , or rocket, is a versatile salad green with tender leaves and a sharp, peppery flavor. People often eat it raw, while others may add it to soups and pasta.

It offers the same benefits as other cruciferous vegetables. Add chopped parsley to homemade or store-bought salad dressings for more flavor and nutrition, or combine parley with grains and vegetables like in this Quinoa and Roasted Vegetable Salad. Blend the citrus-like taste of cilantro with citrus foods like oranges as done in this Citrus Cabbage Salad recipe.

Massage lacinato kale with your hands like you would knead dough to soften the leaves before eating it or use tongs. Try this Southwestern Lacinato Kale Salad for practice! Or, prepare a Classic Wedge Salad. Top your favorite sandwich or wrap with green leaf lettuce — not just one leaf, but many! Pile it high! Red leaf lettuce is home to vitamin A and vitamin K — and it delivers some iron, manganese, and folate, too. Toss tender, red leaf lettuce leaves with strawberries, beets, onions, and homemade dressing like in this Strawberry Golden Beet Salad.

Crispy romaine lettuce holds up well against warm foods like grilled proteins and roasted vegetables, like in this Roasted Broccoli Chicken Caesar Salad. Grilling is a breeze with romaine hearts. The hearts are crunchy and packed tightly together, which makes cooking them whole easy!

You can also add these to your eggs or to create homemade pesto! Steep a cup in the morning to start your day on a super healthy note. You also score very few calories for all that flavor.

Palumbo suggests flavoring pasta sauce with basil if using fresh, triple the amount compared with the dry version , she says. For those unfamiliar with the ingredient, seaweed is a mineral-packed green worth adding to your grocery list. According to the USDA , 1 cup of dried seaweed has 3. Iron aids growth, development, and hormone production, according to the NIH. The same amount of seaweed offers 0. This mineral is important for helping your immune system fight off viruses and bacteria, along with making DNA, proteins, and genetic materials in cells, according to the NIH.

Plus, in , researchers at the Fraunhofer Institute for Process Engineering and Packaging in Germany stated that seaweed could be used as a sodium-free replacement for salt in some dishes, because of its naturally salty taste. Last, seaweed is an excellent source of iodine , a trace element important for musculoskeletal, nervous system, and metabolic health, among other functions, notes the National Institutes of Health.

Select a seaweed salad appetizer or sushi rolls made with nori next time you order Japanese food, or add a few pieces to your next homemade soup. Get ready to make green beans your new favorite side dish.

Also called string beans, green beans are loaded with fiber, which can help lower cholesterol and stabilize blood sugar , making them a smart choice for people with diabetes. According to the USDA , 1 cup of green beans contains almost 3 g of dietary fiber, covering 11 percent of the DV, for only 31 calories.

Not too shabby! The Defeat Diabetes Foundation suggests green beans are a great food for helping to prevent and manage diabetes , because they are also considered low on the glycemic index and have a low glycemic load. As the Mayo Clinic notes, this means they are more slowly digested and thus cause a lower and slower rise in blood sugar. Ready to get cooking?

For a Greek twist, cook green beans in olive oil, tomatoes, garlic, and onions, suggests Palumbo. Red, yellow, and orange peppers may get more health accolades for their cancer-fighting lycopene the component that gives them their bright pigments, per Harvard , but green peppers can certainly hold their own.

After all, they provide nutrients. According to the USDA , one medium-size green bell pepper contains just 24 calories and a whopping 96 mg of vitamin C, which is more that percent of your DV.

As mentioned, vitamin C helps support immunity.