8 Healthy Leafy Greens Nutritionists Say You Should Eat More Often

While all vegetables benefit the body, the best leafy greens are exceptionally impressive. They're rich in fiber for digestion, vitamin C for immune function, and iron for healthy blood. Some varieties even boast bone-supporting calcium, a mineral often associated with dairy products. Beyond these nutritional qualities, leafy greens can add flavor and texture to recipes, making your homemade meals even more dynamic. We chatted with nutrition experts to learn about the best leafy greens you can eat, and to get their suggestions for creative ways to use them.

Watercress

For a generous dose of essential vitamins and minerals, look no further than watercress. The leafy green is rich in vitamin K, which is key for blood clotting and bone health, says Matthew Landry, PhD, RDN, DipACLM, FAND, FAHA, registered dietitian and assistant professor of population health and disease. "It's also higher in vitamin C, calcium, and iron compared to other leafy greens," shares Stacy Cleveland, MS, RDN, LD, registered dietitian at The Ohio State University Wexner Medical Center. Vitamin C supports healthy immune function, while calcium and iron promote healthy bones and blood, respectively.

How to Eat

• Serve a simple watercress salad with your go-to protein.
• Lighten up a meal with watercress apple relish.
• Try orange pork with watercress rice for a sweet and savory dinner.

Spinach

As one of the most iron-rich leafy greens, spinach is worth adding to your rotation. Iron is part of hemoglobin, the protein in red blood cells that moves oxygen from the lungs to the rest of the body, says Landry. "It's also in myoglobin, which helps our muscles store and use oxygen," adds Landry. Plus, spinach boasts vitamin K for proper blood clotting and vitamin A for immune support.

How to Eat

• Brighten up your spread with a strawberry spinach salad.
• Serve chicken with herbed pea puree and spinach.
• The next time you need a quick side, try steamed spinach in the microwave.
• Toss a handful of spinach in your favorite fruit smoothie.

Mustard Greens

When it comes to mustard greens, their bold flavor is just as impressive as their nutrition. According to Cleveland, they contain vitamins A, C, and K, as well as gut-friendly fiber. The green is also a source of essential minerals, including calcium, iron, magnesium, and potassium, per Cleveland.

How to Eat

Raw mustard greens can be bitter, but they become milder after cooking, says Landry.

• Combine them with milder greens, like spinach or lettuce, for a dynamic salad base.
• "Mustard greens, often added into soups or stews, are traditionally used in southern cooking or stir-fried in Asian dishes," shares Isabel Balady, RDN, CDN, registered dietitian at Northwell's Lenox Hill Hospital.
• Prepare pork with persimmons and mustard greens for a flavor-packed dinner.

Bok Choy

A staple ingredient in Asian cuisines, bok choy is one of the best leafy greens. According to Landry, it offers vitamin K for blood clotting and bone health, as well as vitamin A for vision and immune function. "It also contains antioxidants, which reduce inflammation and oxidative stress in the body," shares Cleveland. What's more, eating bok choy will help you fuel up on fiber. This nutrient aids digestion, promotes gut health, and balances blood sugar, says Cleveland.

How to Eat

• For a cozy meal, make bok choy and chicken soup.
• Enjoy stir-fried chicken with bok choy for a quick and tasty dinner.
• Round your meal with a side of sauteed baby bok choy.

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Kale

"Kale, compared to other greens, generally has more vitamin K, which is crucial for blood clotting and bone health," shares Balady. Additionally, the cruciferous vegetable provides vitamins A, C, and K, as well as plant-based calcium, says Balady. You'll also get powerful disease-fighting antioxidants called glucosinolates when you eat kale.

How to Eat

• Use kale for a batch of fried eggs with greens and mushrooms.
• Swap the store-bought snacks for homemade kale chips.
• For a hearty side or main, prepare kale and farro salad with feta.
• When making soup or chili, stir in a handful of chopped or sliced kale.

Swiss Chard

"Swiss chard is another vitamin-packed green, rich in magnesium, iron, and essential vitamins," says Balady. Other noteworthy nutrients in the vegetable include vitamins A, C, and K, per Cleveland. Red Swiss chard, which has deep red stems and green leaves, is also packed with betalains, or antioxidants with anti-inflammatory properties, notes Balady. The result is a vegetable that can support bone health, reduce inflammation, and manage blood sugar, she adds.

How to Eat

• Make a one-pot chicken and rice with Swiss chard for a hearty and cozy meal.
• If you need a quick plant-based side, try creamy Swiss chard with coconut milk.
• Elevate your pasta dishes with chard-tomato sauce.

Collard Greens

"Collard greens, often enjoyed cooked, are a great source of folate, calcium, and fiber," says Balady. The folate content of the vegetable is especially beneficial if you're pregnant or trying to conceive, as the nutrient supports cell growth and neural tube development, according to Balady. Like many other leafy greens, collards are also a great source of vitamin K.

How to Eat

• Warm up with a bowl of minestrone with collard greens and white beans.
• For a nutritious and satisfying side, make stewed collard greens with white beans. 
• Enjoy crispy salmon with coconut-ginger collards for dinner.

Turnip Greens

The leafy tops of turnips, turnip greens are slightly bitter but extremely nutritious, says Balady. They're packed with vitamins A, C, and K, in addition to calcium and antioxidants, she notes. This includes lutein and zeaxanthin, two antioxidants that promote eye health.

How to Eat

• Enjoy them braised with onion, garlic, and broth, suggests Balady.
• Stir turnip greens into soups for an easy nutrient boost, she recommends.
• Slice turnip greens into thin strips and add them to wraps or pot pie.