Vegetables that are healthy

It’s no stretch to say that the past few years have been all about kale. This once humble vegetable, more used as a plate garnish than anything else, has turned into the ultimate mainstream health food. But other veggies are just as, if not more, nutritious than kale. Read on for some of the vegetables that are healthier than kale.

Watercress (gbure): Of all the vegetables out there, watercress, which Yoruba call gbure, is the most nutrient-packed per serving. These greens are high in nitrate, which improves oxygen performance during exercise and lowers blood pressure. Watercress contains a ton of vitamins K, C and A, as well as beta carotenes. It’s also the best food source of PEITC, a naturally-occurring compound that has been shown to suppress the development of breast cancer. Calorie for calorie, you can’t get any better than watercress.

Collard greens: This southern food staple contains more calcium and double the amount of protein and iron, in comparison to kale. Collard greens also beat kale in terms of cholesterol-lowering and beat kale seven-fold when it comes to folate content.

Greens: Beet greens are absolutely loaded with fibre – one serving contains nearly one-fifth of the average daily recommended intake of fibre. These greens, often relegated to the compost bucket, are also a much better source of potassium, copper, vitamin E and calcium than kale.

Cabbage: Chinese cabbage contains essential amino acids that kale lacks. It is also rich in phytochemicals and organic sulphur compounds and antioxidants – the latter of which stay intact when Chinese cabbage is cooked, unlike kale.

Spinach: Ah, spinach – the original healthy leafy green. Don’t underestimate the power of this super food! In comparison to kale, spinach wins out in terms of antioxidants, fibre, iron, magnesium, potassium, vitamin A, protein and vitamin E.