I have no issues with vegetables. I love my greens.  The thing is that I tend to stick with the same few on rotation. Broccoli, spinach, and occasional kale.


Now, while there’s nothing wrong with those three, limiting myself to them means I rarely get the chance to eat other beneficial greens with helpful nutrients.


Diversity is the way forward. Here are just a few greens we should be eating regularly, along with tips on how to incorporate them into your diet.

1 – Red chard

This low calorie veggie contains lots of fiber, and provides an abundance of minerals, vitamins, and plant compounds.it is know to help: fight free radicals in the body, promote heart health, lower blood pressure and bad cholesterol, and lower blood sugar.

To eat it: sauté it and eat it with eggs for breakfast or lunch, use it as an additional leafy green in your salad, make it into pesto, or blend it into a soup.

2 – Kale

As a cruciferous vegetable, kale is like eating broccoli in salad form. It’s full of fiber, vitamins, and antioxidants, and has a whole host of health benefits. Some of these include: reduced blood pressure, better heart health through lower cholesterol, and possibly even cancer prevention.

To eat it: make kale chips, throw it in your soups, add it to burgers, use it to make wraps, or blend it into a smoothie.

3 – Alfalfa sprouts

Alfalfa sprouts come from the pea family and have a mild taste which makes them a great addition to pretty much any meal. Benefits include: reduced inflammation, hormone balancing (great for menopausal women), help with blood clotting through Vitamin K, boosted metabolism, lower cholesterol levels, better digestion, and quick muscle repair.

To eat them: if you’re eating them raw, make sure to wash your hands before handling them and to carefully rinse and strain them. You can layer raw sprouts into a salad with other veggies, or add them to a sandwich (don’t eat them raw if you’re pregnant). You can also stir fry them and eat them cooked as part of your favorite fried dish.

4 – Cilantro

This powerful herb lowers your anxiety, helps to improve your sleep, reduces and steadies your blood sugar levels, prevents urinary tract infections, clears stomach upsets, promotes heart health, and can reduce inflammation and oxidative stress in the body.

To eat it: stir into sour cream, add it to your brown rice for a little flavor, use it to enrich your oils, add it to guacamole or salsa, or throw into a smoothie.

5 – Watercress

This has a slightly spicy flavor which makes it a great addition to other meals containing mild flavors. It’s packed with vitamin K, which helps your blood to clot, full of antioxidants which can help to lower your risk of diabetes, helps to reduce the risk of heart disease, lowers cholesterol, and helps to protect against osteoporosis by strengthening your bones.

To eat it: stir it into your soup, use it to top any savory meals you’re eating, add it to omelettes, use it in salads, or sauté it with garlic and eat it as a side.


Femi A-Williams is a health and fitness convert trying to reconcile a healthy lifestyle and a happy food life. She is 80% whole grain and 20% donut.

All posts by Femi A-Williams