Top 5 Green Vegetables

Worried about getting enough nutrients, e.g. iron and protein, in your diet?  We run through the top 5 green vegetables that should be on everyone’s plate – what are their nutritional values and what are the health benefits to eating these vegetables.

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Kale

1 Cup

• 70 calories
• 0g fat
• 4g of protein
• 10g of carbohydrates
• 5g of fibre
• 1.2mg of iron

Great Source For

• Vitamin A
• Vitamin C
• Vitamin K
• Calcium
• Potassium
• Folate
• Fibre

Health Benefits

1 cup of Kale has more Vitamin C than an orange and more than your recommended daily intake of Vitamin A. It has been linked to cancer prevention, aids as an anti-inflammatory and provides other health benefits such as cardiovascular support.

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Spinach

1 Cup

• 50 calories
• 0.1g fat
• 1.5g of protein
• 2.7g of carbohydrates
• 1.8g of fibre
• 6.4mg of iron

Great Source For

• Vitamin A
• Vitamin C
• Folate
• Potassium
• Niacin
• Zinc
• Calcium

Health Benefits

Spinach has been linked to lowering the risk of certain cancers (ovarian, prostate, skin), increases in muscle efficiency and has other health benefits such as eye health and anti-ageing properties. The folate (folic acid) also makes it a great natural supplement for pregnant women.

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Broccoli

1 Cup

• 30 calories
• 0g fat
• 2g of protein
• 6g of carbohydrates
• 2g of fibre
• 1.1mg of iron

Great Source For

• Vitamin A
• Vitamin C
• Potassium
• Folate
• Fibre

Health Benefits

Broccoli has been linked to cancer research, aiding with Vitamin D deficiencies and digestive support. The folate (folic acid) also makes it a great natural supplement for pregnant women.

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Bok Choy

1 Cup

• 10 calories
• 0.1g of fat
• 1g of protein
• 2g of carbohydrates
• 0.7g of fibre
• 0.8mg of iron

Great Source For

• Vitamin A
• Vitamin C

Health Benefits

Bok choy has been linked to reducing the risk of stroke, diabetes, heart disease and cancers.

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Green Peas

1 Cup

• 117 calories
• 0.58g fat
• 7.86g protein
• 20.97g carbohydrates
• 9g fibre
• 2.1mg iron

Great Source For

• Iron
• Folate
• Protein

Health Benefits

Green peas has been linked to protection against stomach cancer and helping with regulation of blood sugar levels and heart health. The folate (folic acid) also makes it a great natural supplement for pregnant women.

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What’s your favourite green vegetables that makes it to your plate every dinner?  Tell us about it below.