Leafy green

Leaf vegetables

Also called dark leafy greens, or DLG's, leafy greens are edible leaves of plants. Eating dark green leafy vegetables is vital to a healthy, balanced diet.

Benefits of leafy green vegetables

Dark green leafy vegetables or DLG's such as salad greens, kale and spinach are rich in vitamin A, vitamin C, vitamin E and vitamin K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins. These vegetables also contain an abundance of carotenoids-antioxidants that protect cells and play roles in blocking the early stages of cancer. They also contain high levels of fiber, iron, magnesium, potassium and calcium. Furthermore, greens have very little carbohydrates, sodium and cholesterol.

A salad dish of vegetable fern (Diplazium esculentum) with mayonnaise.

Ways to incorporate more leafy greens in your diet

Make a salad: Keep salads interesting by varying their colors, textures and varieties. Perk them up with small tender leafy greens such as romaine lettuce, spinach and arugula mixed with different kinds of tomatoes, cucumbers and carrots.

Wrap it up: Make a wrap with tuna, chicken or turkey and add romaine lettuce, spinach, arugula, and other veggies for some extra flavor.

Add to soup: Add greens with larger, tougher leaves such as collard greens, kale or mustard greens into your favorite soup.

Leafy vegetables

Stir-fry: Add chopped spinach, bok choy or broccoli to chicken or tofu stir-fried with olive or canola oil with some garlic, onion or ginger.

Steamed: Steaming collard greens, mustard greens, kale or spinach until they are slightly soft.

Napa (Leaf vegetable)

In an omelet: Add steamed broccoli and/or spinach to an egg-white omelet for a vitamin and iron rich meal.

List of leaf vegetables

• Acalypha bipartita

• Acalypha ciliata

• Acalypha fruticosa

• Acalypha indica

• Acalypha ornata

• Acmella oleracea

• Aegopodium podagraria

• Aerva lanata

• Alliaria petiolata

• Allium fistulosum

• Allium tricoccum

• Alternanthera sessilis

• Amaranth

• Amaranthus acanthochiton

• Amaranthus caudatus

• Amaranthus viridis

• Apium prostratum

• Aralia elata

• Aralia spinosa

• Asplenium bulbiferum

• Atriplex hortensis

B

Green Red Spinach

• Barbarea

• Barbarea verna

• Basella alba

• Beetroot

• Beta vulgaris

• Blitum bonus-henricus

• Blitum californicum

• Blitum capitatum

• Blitum virgatum

• Bok choy

Green smoothie

• Bomdong

• Borage

• Brassica carinata

• Brassica juncea

• Brassica nigra

• Gai lan

• Brassica rapa

• Tatsoi

• Mizuna

• Brussels sprout

C

CHINA SALAD PLATE

• Cabbage

• Calendula officinalis

• Carpobrotus edulis

• Celery

• Celosia

• Celosia argentea

• Celosia trigyna

• Chard

• Chayote

• Chengiopanax sciadophylloides

• Chenopodiastrum murale

Leaf Vegetables

• Chenopodium album

• Chenopodium berlandieri

• ''Chenopodium californicum''

• Chenopodium fremontii

• Chenopodium giganteum

• Chicory

• Chili pepper

• Chinese cabbage

• Chonggak radish

• Choy sum

• Chrysanthemum

• Chwinamul

• Cichorium endivia

• Claytonia perfoliata

• Cleome gynandra

• Cnidoscolus aconitifolius

• Cochlearia

• Collard (plant)

• Commelina benghalensis

• Commelina ensifolia

• Corchorus

• Corchorus olitorius

• Crambe maritima

• Crassocephalum

• Crassocephalum biafrae

• Crassocephalum crepidioides

• Crassocephalum rubens

• Crithmum

• Crotalaria longirostrata

• Cyrtosperma merkusii

D

Aquaponics growing leafy greens, with chard in the forefront.

• Daikon

• Daylily

• Diplazium esculentum

• Dysphania ambrosioides

E

• Eddoe

• Endive

• Eruca vesicaria

F

• Fennel

• Fenugreek

• Fenugreek production in India

• Fiddlehead fern

• Foliar feeding

Baby gem lettuce with butter

G

• Garden cress

• Gegeol radish

• Geitonoplesium

• Glebionis coronaria

• Gnetum africanum

• Goji

• Golden samphire

• Gongura

• Gynura bicolor

H

• Hablitzia

• Halimione portulacoides

• Houttuynia cordata

• Hypochaeris chillensis

• Hypochaeris radicata

I

• Indian lettuce

• Ipomoea aquatica

J

• January King cabbage

• Jute

K

• Kale

• Kalette
  

  Crab Louie Salad

• Kalimeris indica

• Komatsuna

• Korean radish

L

• Lacinato kale

• Leek

• Leontodon taraxacoides

• Lepidium oleraceum

• Lettuce

• Lycium barbarum

• Lycium chinense

• Lysimachia clethroides

M

Leafy Greens Hydroponics

• Malva pusilla

• Malva sylvestris

• Matteuccia

• Mesembryanthemum crystallinum

• Morogo

• Mulukhiyah

• Mustard plant

N

• Nanohana

• Napa cabbage

• Nasturtium floridanum

• Nasturtium microphyllum

• Nozawana

O

• Onion

• Oxalis enneaphylla

salad with blackberries

P

• Parsley

• Persicaria perfoliata

• Phytolacca

• Phytolacca americana

• Pikopiko

• Plantago

• Plantago coronopus

• Plantago major

• Plectranthus

• Plectranthus amboinicus

• Plectranthus esculentus

• Polystichum richardii

• Portulaca oleracea

• Pringlea

• Pterocarpus soyauxii

• Pulaka

• Puntarelle

Q

Vegetable Salad

• Quinoa

R

• Radicchio

• Radichetta

• Rapeseed

• Rapini

• Red cabbage

• Reichardia

• Romaine lettuce

• Roselle (plant)

• Rutabaga

Salad

S

• Salsola komarovii

• Salsola soda

• Sauropus androgynus

• Savoy cabbage

• Scallion

• Sea beet

• Seidlitzia rosmarinus

• Sesamum radiatum

• Sissoo spinach

• Solanum aethiopicum

• Sonchus

• Sonchus asper

• Sonchus oleraceus

• Sorrel

• Spinach

• Spring greens

• Stellaria

• Stellaria media

• Sukuma wiki

• Sweet potato

T

Edible curly-leaf mustard leaves

• Talinum fruticosum

• Taraxacum

• Taraxacum albidum

• Taraxacum officinale

• Taro

• Telfairia occidentalis

• Tetragonia tetragonoides

• Toona sinensis

• Tropaeolum majus

• Turnip

U

• Ullucus

Leaf vegetables

Nutritional information on Leafy green

NB:Carbohydrate, by difference(total carbs-fiber) is also called net carbs