There are a LOT of healthy foods out there, spread out among a wide variety of food groups. Healthy foods can come in different colors, flavors, and textures. 

But there is one group of foods that is superior to all the rest. 

A group of foods that is EXTRAORDINARILY nutritious. 

A group of foods that has shown time and time again it’s benefits on our health, including the ability to prevent, manage, and even REVERSE chronic disease. 

A group of foods that should be eaten EVERY. SINGLE DAY. 

A group of foods that should be classified as their own food group. 

Any idea what it is??

I’ll give you a hint…

The healthiest foods out there are…

DARK LEAFY GREENS

What is a dark leafy green?

It’s any vegetable that looks and feels exactly as it’s described! This food group includes:

• Spinach
• Kale
• Collard Greens
• Swiss Chard
• Arugula
• Mustard Greens
• Dandelion Greens
• Bok Choy

As well as, 

• Cabbage
• Broccoli
• Brussels sprouts

Although these last 3 are either not quite “dark” or not quite “leafy”, their nutrient profile puts them in the same category!

Now what makes them so damn healthy??

Well, if you read my blog post on Calorie Density vs. Nutrient Density (if you haven’t, I’d suggest you go check it out first!), then you know that nutrient dense foods are the foods that contain the most micronutrients in a certain amount or weight of that food. 

Dark leafy greens are THE MOST NUTRIENT DENSE foods out there. 

First, they contain a wide variety of nutrients, including:

• Vitamin A
• Vitamin C
• Vitamin K
• Potassium
• Folate
• Magnesium
• Iron
• Fiber
• Antioxidants
• Calcium*

*Yes, calcium! Cow’s milk is not the only place where you can get your calcium to “build strong bones”. Eat your greens instead! In fact, you can get all the nutrients found in cow’s milk from other sources, so it’s really not needed at all. But that’s a topic for another day 😉

Plus, their proportion of beneficial nutrients like vitamins & minerals compared to the amount of calories they provide is unmatched among all other types of food. 

For example, just ONE cup of raw kale provides only 33 calories. And it ALSO provides:

• 684% of your daily recommended Vitamin K
• 206% of your daily recommended Vitamin A
• 134% of your daily recommended Vitamin C
• 9% of your daily recommended calcium
• 6% of your daily recommended iron
• 5% of your daily recommended fiber

Also, ONE cup of raw broccoli provides just over 30 calories. It ALSO provides:

• 135% of your daily recommended Vitamin C
• 116% of your daily recommended Vitamin K
• 14% of your daily recommended Folate
• 11% of your daily recommended Vitamin A
• 10% of your daily recommended Manganese
• 8% of your daily recommended Potassium

And all the others have similar nutrition facts. 

Which is why this group of foods is recommended in every single diet plan out there. They are universally accepted by all types of eating styles. From Mediterranean, to vegan, to paleo, to keto, dark leafy greens are encouraged in all of them!

Scientific research backs up their nutritional benefits. Research has shown dark leafy greens to be majorly anti-inflammatory, which is crucial because most chronic disease stems from inflammation. 

Dark leafy greens are recommended on any diet plan encouraged for disease prevention and management. In fact, there are studies from Drs. Caldwell Esselstyn and Terry Wahls that shows eating large amounts of greens can lead to the dramatic reversal of disease! (This was in conjunction with a healthy diet, of course. And in some cases, patients were eating 2 or more POUNDS of greens each day! That’s obviously no easy task and not something that’s expected of most people)

Can you see how this food group could be classified as their own, entitled “Nutrient Powerhouses”??

And can you see why you and your body would benefit from eating these greens every day??

So now I’m sure your concern is…

How the hell am I supposed to be eating dark leafy greens EVERY day??

Well, there’s the first obvious answer:

1. Eat a salad!

But salads get boring, or maybe it’s too cold to eat a salad, or maybe you just don’t like salads. In which case, you could easily throw leafy greens into:

2. Soups
3. Stews
4. Omelets/scrambles
5. Casseroles
6. Stir-fries
7. Curries (if I make a green curry, I like to blend a bunch of greens into the coconut milk before I add it to the pan. You’re adding greens AND making it a more appealing green color)
8. Pasta

Basically, you can throw leafy greens into anything you’re cooking that has a liquid and let them just wilt in there without taking up too much space or affecting the flavor!

You could also add them raw to:

9. Sandwiches
10. Wraps
11. Spring rolls
12. Burritos

Or blend them into:

13. Sauces
14. Dips
15. Pestos

Or my personal favorite, 

16. SMOOTHIES!

In my opinion, smoothies are the easiest way to add leafy greens to your diet. 

Especially varieties like spinach, baby kale, and chard, since they’re so mild tasting you can throw them into any smoothie without affecting the flavor. Other than maybe making your smoothie an ugly color, to me there’s literally NO reason why you shouldn’t throw a large handful of dark leafy greens into every smoothie you make. I keep a large pack of “Power Greens”, which includes a combo of baby spinach, baby kale, and baby chard, in my fridge at all times just for using in my smoothies!

There you have it!

The low-down on the healthiest foods on the planet, including why they’re so healthy and how to include them in your diet on a regular basis. 

Please let me know if you have any questions on dark leafy greens, or if you’d like to share your favorite way to eat them! I always love to hear people’s experiences and get new ideas for creating food 🙂