1. Kale
Kale is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants.
For example, one cup (67 grams) of raw kale packs 684% of the Daily Value (DV) for vitamin K, 206% of the DV for vitamin A and 134% of the DV for vitamin C.
It also contains antioxidants such as lutein and beta-carotene, which reduce the risk of diseases caused by oxidative stress.
To benefit most from all that kale has to offer, it’s best consumed raw since cooking can reduce its nutrient profile.
SUMMARYKale is rich in minerals, antioxidants and vitamins, particularly vitamins A, C and K. To reap the most benefits, it’s best eaten raw, as cooking reduces the nutritional profile of the vegetable.
2. Microgreens
Microgreens are immature greens produced from the seeds of vegetables and herbs. They typically measure 1–3 inches (2.5–7.5 cm).
Since the 1980s, they have often been used as a garnish or decoration, but they have many more uses.
Despite their small size, they’re full of color, flavor and nutrients. In fact, one study found that microgreens contain up to 40 times more nutrients compared to their mature counterparts. Some of these nutrients include vitamins C, E and K.
Microgreens can be grown in the comfort of your own home all year round, making them easily available.
SUMMARYMicrogreens are immature greens, which have been popular since the 1980s. They’re flavorful and packed with nutrients like vitamins C, E and K. What’s more, they can be grown all year.