3. Spinach

Spinach is a popular leafy green that’s eaten raw in a variety of ways from smoothies and salads to wraps and sandwiches, says registered dietitian and plant-based recipe developer Stephanie McKercher. Considered a multi-purpose leafy green, you can also add a handful of spinach to cooked meals like pasta, soup, and eggs.

Spinach is typically available year-round and offers iron, a vital mineral required for making hemoglobin, the protein that provides oxygen to the muscles. One cup of raw spinach provides 0.813 mg of iron, while one cup of cooked spinach offers 6 mg of iron.

4. Arugula

Arugula, a peppery-flavored leafy green, is a great addition to the top of pizza to make it a more balanced nutrient-dense meal, notes Schmidt. One cup of raw arugula offers 22 mcg of vitamin K. While available year-round, arugula is best in the early spring or fall months, says Schmidt.

Similar to other cruciferous vegetables, arugula contains glucosinolates, compounds that exhibit anti-inflammatory and antioxidant effects.

5. Cabbage

Cabbage is widely available year-round and is especially rich in vitamin C, with one cup of raw shredded cabbage providing 26 mg. Although vitamin C is most known for its role in immune health, it also offers collagen, a protein needed for wound healing.

Cabbage can be enjoyed in a variety of ways, from raw in salads and slaws to cooked in soups and stir-fries. It can also be fermented into sauerkraut or kimchi for a tangy and probiotic-rich addition to your diet.

(Health delivers relevant information in clear, jargon-free language that puts health into context in peoples’ lives. Online at www.health.com.)

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