Dark green leafy vegetables—collards, mustard and turnip greens, chard, spinach and kale are good sources of vitamins and minerals. They are a good source of vitamins A, C, E and K plus many of the B-vitamins. High in antioxidants, other nutrients include fiber, iron, magnesium, potassium and calcium. They’re also low in carbohydrates, and sodium.
The vitamin K content of these vegetables provides health benefits such as protecting bones and helping to prevent inflammatory diseases. With their high antioxidant content, green leafy vegetables may be one of the best cancer-preventing foods; they’ve also been proven to aid in lowering the risk of heart disease.
The addition of these vegetables to a balanced diet boosts the intake of dietary fiber which regulates the digestive system, aids in bowel health and weight management. These properties are helpful for people with type-2 diabetes. Leafy greens are versatile and can be prepared as slow-braised, stir-fried, sautéed or served raw and cleaned in salads.
Okra
Also known as ladies’ fingers or ochro, this superfood is a vegetable that’s low in calories and high in fiber—particularly the heart-healthy soluble fiber. Okra can be found in green and red varieties; however, the red will turn green when it is cooked. Additionally, okra is rich in the micronutrient polyphenols, found in many plant foods which can aid your heart and fight inflammation. Regular intake of okra is also a help in regulating the amount of cholesterol in the body.
Technically a fruit, okra is high in antioxidants and a good source of Vitamin C and Vitamin K, which are essential to maintaining a healthy immune system and preventing blood clotting. Okra also contains protein, fiber, magnesium folate, Vitamin A, and Vitamin B6. Okra can be used in salads, soups, and stews; it can also be eaten fresh or dried, sautéed, roasted, boiled, pickled, or fried.