Powerful Leafy Vegetables

Powerful Leafy Vegetables

Green leafy vegetables are powerhouses of nutrients brimming with fibre, vitamins, minerals and plant-based substances that enhance optimal health.  The darker green the leaf, the better for our health. The richness in colour directly translates to a greater abundance of antioxidants and vitamins packed into the leaves.

Green Leafy Vegetables


An excellent source of vitamins A, C, and K, has a good amount of calcium and also supplies folate and potassium.


A great source of vitamin C. I love both red and green cabbages.  Mostly, we enjoy cabbage raw.  Added to salads or stir fries, shredded into a slaw or made into sauerkraut.  Sauerkraut is excellent for balancing gut bacteria.


Rich in vitamin C and is also a good source of vitamin A, potassium, and folate. Use the stalks and florets to add crunch, colour and nutrients to stir-fries. Mix fresh broccoli into wholemeal pasta during the last three minutes of cooking.


Popeye’s favourite vegetable is packed with vitamins A and C, as well as folate. Spinach leaves can be blanched or steamed quickly.


Perfect for sautéing. Silverbeet is a good source of vitamins A and C.


A peppery flavour.  Often added to salads or used on top of sandwiches. It is a good source of beta-carotene, lutein and antioxidants.  These nutrients may help arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Watercress is also a good source of vitamin K, which may prevent bone fractures.

Mustard greens

A peppery taste. Their spiciness can be toned down by adding vinegar or lemon juice, toward the end of cooking.

Red and Green Leaf and Romaine Lettuce

These lettuces are high in vitamin A and offer some folate. The darker the lettuce leaf, the more nutrition it has, making red leaf slightly healthier than green.

Nutrition Program

Nic Makim is a nutritionist & health coach focusing on weight loss, cleansing, vitality and healthy ageing.  Nic tailors nutrition programs and coaching to help you feel your best.  Nic’s ebook Wellness From Your Plate Ebook is full of nutritional tips to implement real foods into your diet.  Crafted to help apply the principles of nourishing your body with real foods. 

Simply drop me an email to see how I can help you.  Share with us what your favourite greens are by popping a comment in below.

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