Rapini gets a bad rap for being bitter, but it contains high levels of calcium, omega-3s and protective carotenoids like lutein, xanthein and beta carotene. “These phytochemicals are associated with a reduced risk of cancer and degenerative eye disorders like cataracts,” says Brenda Davis, RD, author of Becoming Vegan: Comprehensive Edition. In fact, on the USDA nutrient database rapini's completeness rating trumps other greens with a score of 93. It boasts powerful antioxidant properties, which helps balance hormones and reduces yeast infections in the body. Plus, the high vitamin K content helps bone strength; the folate and vitamin C levels help reduce the risk of heart disease; and the sulfur content helps detoxify the body.
Recipe: Simple rapini salad
Because turnip greens are low in oxalic acid, we are able to absorb 50 to 60 percent of the vegetable’s calcium, versus a fraction of that in many other greens. Turnip greens also stack high in folate, carotenoids, vitamin C, potassium and magnesium. And the vegetable’s high levels of glucosinolates – which covert to isothiocyanates – help the body with detoxification. Davis advises against throwing out the tops of root vegetables like turnips, beets and carrots because they are more nutritious than the root itself.
How to eat them: Cut the greens off the root and prepare them immediately (since they’re often wilted when we buy them). Lightly steam them and then sauté with garlic, olive oil and a dash of wine. Or, chop them up in salads with a slice of avocado – the fat in the avacado helps absorb the phytochemicals.
Endives are associated with a reduced risk of cancer and cardiovascular disease. They’re high in fibre and inulin – a non-absorbable type of carbohydrate, which helps regulate cholesterol and blood sugar levels. And they are also rich in kaempferol – an antioxidant and phytochemical.
Recipe: Endive salad with toasted nuts
Despite its pale colour, watercress is high in antioxidants and helps the body cope with carcinogens.
Recipe: Watercress, fennel and mandarin salad
Swiss chard has phytochemicals that help regulate blood sugar, and is considered a detoxifying vegetable. It's rich in vitamin A which is good for eyes and skin. It’s also a source of vitamin K, and serves up lots of vitamins C and E and magnesium. The only negative? It’s high in oxalates. If you have calcium oxalate kidney stones, you should avoid it. Oxalates bind to the calcium and there’s little that can unbind them, besides boiling.
Recipe: Lemony swiss chard
“It’s cheap, readily available in the winter, and under-appreciated,” says Davis, noting its high folate, potassium and vitamin C content. The different kinds (red, green, Savoy, Napa, bok choy and Brussels) have different types of glucosinolates (anti-cancer properties), so try to incorporate them all into your diet.
Recipe: Mexican slaw
Tip: Watch this video on how to de-stem your leafy greens
Subscribe to our newsletters for our very best stories, recipes, style and shopping tips, horoscopes and special offers.