Eating enough leafy greens is one of the best things you can do for your body. But unfortunately, a Western Diet of meat and three veg often lacks these healthy and nutritious vegetables. In fact, some people may go weeks, months or even years without eating leafy greens if they don't diversify their diet. This can have a monumental toll on their health as these greens can regulate health and blood pressure and assist in the prevention of mental decline. 

Not to mention, these foods are high in vitamins, minerals and fibre to support a healthy digestive system. Despite this, they are low in calories, meaning they are fantastic for someone looking to achieve a calorie deficit. You can find out more about calorie deficits in our recent blog.

With so many leafy greens on the market, you may be unsure which ones you should include in your diet. A mixture is always best, but some of the best ones for healthy eating include: 


Kale has been around for a long time. But it has received so much praise in the health world over the last five or so years. The main reason for this is that just one cup of raw kale (67 grams) contains 687% of the daily value for Vitamin K. It also has 20%% for Vitamin A and 134% for Vitamin C. 

Cooking it will reduce some of its nutritional value, so we always recommend having it raw in salads or with quinoa. But, if you find the tangy taste a bit too difficult to consume, lightly cooking it or boiling it in some soup is a perfect way to make sure you get your vitamins. 

It's a great remedy if you're feeling unwell and want to get back on your feet in no time. 



Though cartoons are often fictional, one thing they got right through the lovable Popeye is how powerful spinach can be. Spinach is one of the easiest leafy greens to incorporate into cooking. You can have it raw in salads or cook it into pasta. You can also cook it into pies or make a sauce out of it. 

Making a habit of eating this leafy green once a week can make a world of difference to your health. After all, 30 grams of raw spinach contains 181% of the daily Vitamin K intake. It also contains 56% of the daily Vitamin A intake and 13% of the manganese intake. 

Though it's less impactful than kale, it's typically easier to cook, meaning it's so easy to incorporate into each dish. It is a must-have if healthy eating is on your agenda. 

The benefits of spinach don't just end there. This green can also boost red cell production and help prevent neural tube defects during pregnancy. 



Cabbage is a highly overlooked leafy green, mostly because it is rare to incorporate into the Western Diet. Aside from coleslaw, it is rare to see cabbage-infused dishes. But, there are many ways you can increase your intake of this green. 

For example, fermented versions, such as sauerkraut or kimchi, provide benefits to digestion and the immune system. They can even aid in weight loss. 

The reason cabbage can be so difficult to consume is due to glucosinolates, which give it a bitter taste. But these compounds may have cancer-protective properties, making them a great addition to your diet. 

Bok Choy 

At Jomeis Fine Foods, we are passionate about the healing properties and powers of foods from other cultures. Our products, especially our Matcha Latte and Matcha Honey, have been heavily influenced by the traditional Asian diet. 

If you are on a healthy eating journey, you must incorporate Bok Choy into your diet. This leafy green is fantastic in soup and stir fry. Better yet, it only has a mild taste, meaning it won't completely overpower any dishes. 

The reason bok choy is so powerful is due to its mineral compound, selenium. This mineral can improve cognitive function. But, it also plays an important role in boosting immunity and preventing certain cancers. For people with thyroid conditions, selenium plays an important role in the functionality of this gland. 


Green is the key to healthy eating 

Most leafy greens are so easy to incorporate into your dishes. If you aren't consuming enough of these already, it won't require many alternations to completely change the way you look and feel. Don't forget. If you have questions about your current diet, we are always here to help. Reach out to us today to find out more.