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Swiss chard, also known as leaf beet, is a leafy green vegetable that belongs to the same family as beets. Its leaves have a mild flavor like spinach, but it has a slightly tougher texture that softens when you cook it. Swiss chard is a rich source of vitamin K, although it contains less vitamin C than the top two most nutrient-dense veggies, watercress, and Chinese cabbage, per calorie.
One downside is Swiss chard is high in oxalates. If you have a history of calcium oxalate kidney stones, it’s best to avoid Swiss chard since it can increase the amount of oxalates in your urine and boost the odds of kidney stones forming. Cooking Swiss chard reduces but doesn’t eliminate, oxalates.
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Even more intriguing are the antioxidants in watercress, including phenylethyl isothiocyanate (PEITC). One study found that antioxidants in watercress suppress damage to DNA , a cell’s genetic material. In the study, the results were most pronounced in smokers. Although the cancer-fighting capabi...
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Beet Greens
Beet greens are the leaves of beets, colorful root vegetables that grow in the ground. Beet greens are like spinach in texture and taste but have a more intense flavor. You can enjoy these leafy greens raw in salads or cooked like spinach, Swiss chard, or other leafy greens. But like Swiss chard,...
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Spinach
Who isn’t familiar with the green, leafy vegetable known as spinach? It’s widely available and packed with nutrients such as vitamins A, C, and K, and like all leafy greens, an excellent source of fiber.
Spinach also contains compounds called thylakoids that have appetite-suppressing benefi...
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Leafy greens are nutrient-rich and lower in calories and top the list in terms of ANDI scores. Still, it’s smart to enjoy a wide array of non-starchy vegetables and fruits for optimal health. Almost all contain substantial quantities of potassium, a mineral and electrolyte that helps lower blood ...
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Some Veggies Are Better Than Others
Vegetables of all colors are packed with vitamins, minerals, fiber, and phytonutrients. You can’t go wrong by adding more colorful produce to your plate. There are, however, vegetables with a higher nutrient content relative to their calories, making them exceptionally helpful for weight control ...
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Leafy Greens Dominate the List
You may have noticed a trend. Leafy greens top the list of nutrient-dense foods per calorie. Another benefit of leafy greens is they’re high in natural nitrates, compounds that increase nitric oxide, a gas that helps open blood vessels. This enhances endothelial function, healthy blood vessel fun...
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Chinese cabbage is also called Napa cabbage, and it’s a member of the Brassica family. This green, leafy veggie has long, pale green leaves with white ribs and a sweet flavor. Since it’s a cruciferous vegetable, like watercress and broccoli, it contains similar phytochemicals, some of which are b...
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Watercress (Nutrient Density Score 100%)
Watercress tops the list of nutrient-dense vegetables per calorie based on ANDI criteria. Watercress is a dark green, leafy vegetable that grows in cold, clear streams and rivers, and you can enjoy its peppery flavor raw or cooked. However, you’ll retain more of its vitamin C if you consume this ...
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Veggies are good, but some are better.
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