Leafy Greens

They’re super foods at their finest,?rich in all kinds of vitamins and minerals. High in fiber and low in calories, greens can help manage your weight while special plant compounds may lower your risk of some cancers, heart disease, and osteoporosis (a disease that causes brittle bones). And yes, they can taste good! there are few greens to known,

Arugula - These pungent greens, sometimes called “rocket,” have a peppery kick. And although arugula looks fragile, it’s more nutrient-dense than carrots, tomatoes, and even sweet potatoes, which may help you avoid chronic disease as part of a healthy lifestyle. Bonus: Whether you have a garden or an indoor planter, arugula is easy to grow.

Spinach - The natural compounds in this mild-tasting green can help stave off a host of health issues from age-related eye problems and anemia (a lack of iron) to Alzheimer’s. Spinach’s combo of low sodium and high potassium may even help control your blood pressure. One cup cooked has only 41 calories and just over 4 grams of fiber. Add a handful of spinach to eggs, pasta, soups, sauces, and smoothies

Chard - It is a large leaves and brightly colored stems of the “rainbow” variety of chard. It’s in the same plant family as beets. Its nutrients help keep your bones and brain healthy, lower blood pressure, and improve how well food moves through your gut. Chard is also a rich source of iron. (Eat it with a food that’s rich in vitamin C, like tomatoes, and your body absorbs even more.) To cook, treat chard leaves like spinach and its stems like asparagus.