Are You Getting Enough Dark Green Vegetables?

You probably already know that this means to choose spinach salads over iceberg lettuce. But how many servings of dark green leafy vegetables are you supposed to eat per day? And more importantly…why?

Dark green leafy vegetables provide many essential vitamins and minerals your body needs, such as vitamin A, vitamin C, and calcium. In addition, they are also a wonderful way to get the fiber your body needs. The darker the leaves, the more nutrients the vegetable usually has.

The current USDA Food Pyramid recommendation is that adults should consume about 3 cups of dark green vegetables per week, but many nutritional experts think that is low and recommend at least 5-9 servings per day.

So what are the best sources of dark leafy greens?

Arugula tastes spicy and peppery. It is rich in vitamins A, C, and calcium. You can use it in salads or add it into stir-fries, soups, and pasta sauces.
Chicory is somewhat bitter, which is why it’s sometimes roasted and mixed in with coffee. It is rich in vitamins K, C, and calcium. Mix chicory up with other greens in salads or add to soups and pasta sauces.
Collard Greens taste similar to spinach. They are particularly dense in vitamin A and calcium. Steam them lightly and drizzle with olive oil, balsamic vinegar, and tamari, or steam and add to a soup or stir-fry. You can also eat collard greens with vinegar and salt.
Dandelion Greens are bitter and tangy tasting, and they grow in most people’s yards. Harvest them in early spring or late fall when new growth is tender. They are rich in vitamin A and calcium. Eat them in salads or lightly steam and dress with salad dressing.
Kale is somewhat bitter and tastes a little like cabbage. It’s rich in vitamins A, C, calcium, folic acid, and potassium. Eat lightly steamed, with salad dressing, or add to soups.
Mustard Greens positively zing with hot, spicy flavor. They contain lots of vitamins A and C and calcium. Enjoy them raw or lightly steamed in salads or in stir-fries and soups.
Spinach is one of the sweetest-tasting and least bitter greens. It’s rich in vitamin A, C, iron and calcium. Make a spinach salad, or mix it in with other greens, or sauté it in a little olive oil and dress with the vinegar of your choice.
Swiss Chard has a flavor similar to spinach—it’s very mild. Swiss chard is rich in vitamins C, K, and calcium. Eat it raw in salads, steam it, or add it to a stir-fry.