Top 5 Green Vegetables

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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.


 

kale vegan

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.


 

spinach vegan

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.


 

broccoli vegan

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.


 

bok choy vegan

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.


 

peas vegan

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.


 

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

 

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