Why Leafy and Green Vegetables Should Be on Every Plate

1 October 2025

Remember the days when we were kids and our mums used to tell us, “eat your veggies”? Well, most of us have grown into adults, but the child in us may still resists veggies.

According to the National Diet and Nutrition Survey (2019-2023), less than 20% of adults met the “five portions a day” recommendation. Even worse, less than 10% of children between 11 and 18 years met the recommendation. (1)

The survey also found that about 1 in 4 UK men (19 to 64 years) consumed more than the recommended 90g per day of red and processed meat.

In this article, we discuss why we should eat green leafy vegetables daily and tips to add more of them to our plates. Also, you’ll get answers to the most frequently asked questions about green vegetables for health and wellness.

Highlights

  1. Aim to eat 5 or more portions of fruits and vegetables daily. One portion of vegetables is:
  • Three heaped tablespoons of vegetables (raw, cooked, frozen or tinned)
  • One cereal bowl of lettuce, watercress or spinach
  • 150 mL of unsweetened vegetable juice or smoothie
  1. Five portions count only when you consume five different fruits and vegetables each day. Consuming 5 portions (or even more) of the same item counts as one portion. 
  1. According to a recent report, less than 20% of UK adults met the “five portions a day” recommendation.
  1. Green vegetables are a rich source of fibre, essential vitamins, minerals, and antioxidants. Regular consumption has been linked to a lower risk of certain cancers, stroke, heart disease, and several long-term (chronic) diseases.
  1. Fibre may help you lose weight and control high blood pressure and high cholesterol.

Why Greens Matter

Green vegetables are nutritional “powerhouses”.

They’re rich sources of vitamins and minerals, including folic acid, vitamin C, and potassium. Besides, they contain generous amounts of fibre, which is essential for a healthy gut and preventing common digestive issues, such as constipation.

Studies have consistently shown that eating green vegetables daily can reduce the risk of:

  • Heart disease (a major cause of death in the UK)
  • Stroke (insufficient blood supply to the brain, causes about 38,000 deaths in the UK each year)
  • Some cancers

A diet low in fibre to may increase the risk of several health conditions, including: (2)

  • Constipation
  • Haemorrhoids
  • Diverticulitis (inflammation of certain structures in the large intestine)
  • Irritable bowel syndrome (IBS)
  • Overweight and obesity
  • Heart disease
  • Diabetes
  • Bowel cancer
  • Breast cancer

Why Greens Matter More Than Ever

Gone are the days when we used to only eat home-cooked foods. For many of us, our food preferences have shifted from home-cooked foods to ready-to-eat meals.

Several factors are responsible for this (harmful) shift, such as a lower cost, addictive taste, and widespread accessibility.

Cost of food seems to be the key driver. According to a 2025 BBC report, you’ve to spend nearly £9.00 to get 1,000 calories of healthy food, including vegetables. Unfortunately, the same amount of calories from ready meals and processed meats is available at half-the-price, £4.30.

Another reason is that fast foods are designed to make you overeat. A new YouGov study found that more than half of Britons rank “taste” as the number one factor when choosing food. (3)

Over time, our taste buds become so addicted to fast foods that we continue taking them despite knowing their harmful effects.

No wonder, our plates are no more the same as a few decades ago. So, what’s the solution? Adding more fruits, vegetables, and whole grains to our diet.

Filling half the plate with greens is a great way to reduce the intake of refined carbs, fatty processed foods, and empty calories. In fact, the “crowding out” principle helps you get the recommended portions of green vegetables without making you feel restricted.

What Are Green Vegetables and Their Types?

Green vegetables are edible plants or their parts that are green in colour. Edible leaves are called leafy greens or simply, greens. Their common types include:

Leafy greens

Leafy greens, as the name suggests, are edible plant leaves. They are healthy sources of numerous bioactive substances: niacin, omega-3-fatty acids, flavonoids, carotenoids, sulforaphane, and others.

These substances have powerful anti-oxidant and anti-inflammatory properties, which may help lower the risk of diabetes, high blood pressure, certain cancers, Moreover, fibre in these greens can help improve digestion and gut health. (4)

Common examples of leafy greens include kale, spinach, romaine, and rocket.

Cruciferous greens

Cruciferous greens are members of the genus Brassica. They are called cruciferous because their flowers look like a cross.

These superhealthy greens are rich sources of nutrients like folate, fibre, and vitamins C, E, and K. Revered for their anticancer effects, they can also help improve gut health.

Common examples include broccoli, cabbage, and Brussels sprouts.

Legumes & pods

Legumes are edible beans, often in the form of pods.

They contain generous amounts of nutrients, including fibre, protein, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. As plant foods, they don’t contain cholesterol and saturated fat.

Examples include green beans, peas, and edamame. Half-cup of legumes provides about 8 g of fibre, 8g of protein, and just 1g of fat.

Herbs

Green herbs, also called flavour greens, are edible non-woody plants. While they’re not used as the main ingredient, they can be used to enhance taste, odour, and aroma. You may add them to salads, soups, and or drinks (mint lemonades and rosemary ice teas).

Like leafy greens, green herbs are rich in vitamins A, C and K, and polyphenols. (5) These nutrients may help reduce chronic (long-term) inflammation and the risk of chronic diseases. Examples include parsley, coriander, and basil.

Not All Greens Are Created Equal. That’s Why You Adding Variety to Your Plate Is the Key

While all greens have incredible health benefits, not all of them are created equal. For example, green peas, Brussels sprouts, and kale contain the highest amounts of fibre among vegetables.

Some greens are unique in having superhealthy plant chemicals called phytochemicals. Some phytochemicals and their sources are listed below.

  • Carotenoids (source: broccoli)
  • Sulforaphane (kale, broccoli, and cauliflower)
  • Lutein (spinach and chard)
  • Nitrate (green vegetables)
  • Glucosinolates (cabbage, broccoli, kale)

The best way to reap the benefits of green vegetables is to add variety to your plate. Consuming different varieties of vegetables will ensure you’ll get a good range of vitamins, minerals, and phytochemicals.

What Are the Health Benefits of Greens

Eating your greens daily has numerous health benefits. Some of them include:

  • A lower risk of certain cancers, stroke, heart disease, and other chronic medical conditions
  • Improved blood sugar levels, cholesterol levels, and high blood pressure
  • Reduced inflammation
  • Improved digestion

Eating enough green vegetables may help you live longer

Recent evidence suggests people who mainly eat plant-based diets tend to have a lower risk of certain cancers and heart disease.

Scientists have also been studying whether consuming fruits and vegetables can extend lifespan. One such review, published in 2014 in the British Medical Journal, analysed the data of   833 234 participants.

At the end of the study, the researchers found that a higher daily intake of fruits and vegetables was associated with a lower risk of death from any cause. Moreover, they noted that the risk of death (irrespective of the cause) decreased by 5% for each extra daily portion of fruit and vegetables. (6)

Further Reading: What Counts As 1 Portion of the 5 A Day Recommendation, According to the NHS?

Green vegetables may help prevent metabolic disease, according to a recent study

Metabolic disease (metabolic syndrome) is an umbrella term for conditions affecting your metabolic processes. It includes high blood pressure, obesity, fat accumulation in the liver, heart disease, and high blood sugar levels.

Eating healthy foods, such as green vegetables, fruits, and whole grains is the first thing we can do to help prevent metabolism-associated diseases.

According to a 2025 review, eating green leafy vegetables can lower the risk of metabolic diseases due to their excellent nutrient profile. Plant nutrients, such as vitamins, minerals, and polyphenols, have potent anti-oxidant and anti-inflammatory properties.  (7)

Green vegetables can keep your brain younger

Cognitive decline means a gradual loss of a person’s ability to think, memorise, learn, and remember. It may be a part of normal aging or a sign of other serious conditions.

In a 2018 study, researchers studied the effects of green leafy vegetables and foods rich in lutein, nitrate, folate, vitamin E, and other nutrients on cognitive decline in people between 58 and 99 years.

At the end of the study, the researchers found that participants who ate 1 to 2 servings daily had a slower rate of decline than those never or hardly ever ate green vegetables. In fact, the slower decline rate was equivalent to being 11 years younger. (8)

In simple terms, eating vegetables daily can keep your brain younger by 11 years, according to this study.

Similar results were observed in a 2025 study. In this study, researchers found that eating dark green vegetables could help improve learning abilities in older adults. (9)

Fibre in green vegetables supports your gut health and may help you lose weight

Dietary fibre is a type of carbohydrate found in fruits, vegetables, whole grains, and legumes. Most of us probably know fibre for its constipation-relieving properties. But there’re several other benefits to taking enough fibre daily.

Bacteria in the gut (gut microbiome) act on dietary fibre to produce beneficial substances. These substances keep our gut healthy, regulate immune function, and may help prevent certain cancers.

High-fibre foods are typically more filling and less calorie-dense than low-fibre foods. That’s why eating more can help you shed extra body weight.

Unfortunately, most UK adults don’t consume enough fibre. According to the Association of UK Dietitians, an average UK adult consumes 18g of fibre a day, which is 60% of the daily-recommended intake of 30g. (10)

Green vegetables help improve skin health

Vitamins (A,C,E) and phytochemicals (carotenoids and polyphenols) in green vegetables protect the skin against the harmful UV rays, reduce skin inflammation, and prevent collagen breakdown. (11)

Moreover, these nutrients make you less likely to get dark skin patches called hyperpigmentation.

Some Green Vegetables Contain “Anti-nutrients”. What Does It Mean for Your Health?

Antinutrients are plant substances that can impair absorption of certain nutrients.

For example, phytate is a widely studied antinutrient. Legumes, nuts, seeds, and grains contain this antinutrient. Phytate may reduce your body’s ability to absorb calcium, zinc, and iron from your diet. (12)

Goitrogens are antinutrients found in kale, broccoli, cabbage, and Brussels sprouts. They may lead to a condition called goitre (enlarged thyroid gland).

Leafy greens contain an antinutrient called oxalate. Oxalates may make you more likely to get kidney stones, especially if you have kidney disease.

So, can taking a plant-based diet or leafy green daily harm your health?

Typically, antinutrients are not a big threat to your health as long as you take a balanced diet that includes a variety of food items. Moreover, boiling, steaming, cooking, sprouting, and fermentation significantly reduce the amounts of most antinutrients.

Lastly, the benefits of green vegetables clearly outweigh the potential risks.

10 practical ways to add more veggies to your diet

Consider the following tips to add more veggies to your plate.

  1. Eat your veggies as a salad.
  2. Add green vegetables to a bowl of fruits, lean proteins, and whole grains.
  3. Use green leaves to fill a wrap.
  4. Prepare mouth-watering soups using leafy greens.
  5. Love pizza? Why not replace processed meats with leafy greens.
  6. Make your noodles healthier by adding leafy greens.
  7. Drink your greens by preparing vegetable smoothies.
  8. Add leafy greens to sauces.
  9. Try something different by grilling, stewing, or steaming green vegetables.
  10. Simple swaps: eat spinach instead of iceberg lettuce and broccoli instead of chips as a side.

Green Vegetables for Health: Frequently Asked Questions

  1. What is the healthiest green vegetable to eat?

Some of the healthiest green vegetables are kale, spring greens, spinach, cabbage, and lettuce.

  1. What are the benefits of eating green vegetables?

Eating green vegetables has range of health benefits, including a lower risk of:

  • Heart disease (a major cause of death in the UK)
  • Stroke (insufficient blood supply to the brain)
  • Some cancers
  1. Which vegetables are best for weight loss?

Vegetables low in calories but high in water and fibre are the best for weight loss. Examples include kale, spinach, broccoli, and Brussels sprouts.

  1. Which green vegetables are high in protein?

Green vegetables high in protein are spinach, cabbage, spring greens, broccoli, and Brussels sprouts.

  1. Is broccoli safe in pregnancy?

Broccoli is typically safe for consumption during pregnancy. In fact, vitamin C in broccoli supports the baby’s growth.

Final Word

We may or may not be a fan of the greens, but our body loves them. It needn’t be a bush tucker trial to eat more greens so aim to mix things up a bit. Start small, crowd out some of the negative things we might put on our plate and hey presto it’s a positive double whammy! Enjoy.

References:

  1. “National Diet and Nutrition Survey 2019 to 2023: Report.” GOV.UK, 11 June 2025, www.gov.uk/government/statistics/national-diet-and-nutrition-survey-2019-to-2023/national-diet-and-nutrition-survey-2019-to-2023-report.
  2. “Dietary Fibre.” Better Health Channel, www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food.
  3. Dinic, Milan. “The YouGov Food Study.” YouGov, 20 Apr. 2022, yougov.co.uk/society/articles/41665-yougov-food-study.
  4. Aslam, Tahreem, et al. “Health Benefits and Therapeutic Importance of Green Leafy Vegetables (GLVs).” ResearchGate, Nov. 2020, www.researchgate.net/publication/346008586_Health_Benefits_and_Therapeutic_importance_of_green_leafy_vegetables_GLVs.
  5. Sarah Rautio, Michigan State University Extension. “Increase Intake of Fresh Herbs for Everyday Health.” MSU Extension, 27 Feb. 2017, www.canr.msu.edu/news/increase_intake_of_fresh_herbs_for_everyday_health.
  6. Wang, Xia et al. “Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies.” BMJ (Clinical research ed.) vol. 349 g4490. 29 Jul. 2014, doi:10.1136/bmj.g4490
  7. Nurzyńska-Wierdak, Renata. “Green Leafy Vegetables (GLVs) as Nutritional and Preventive Agents Supporting Metabolism.” Metabolites vol. 15,8 502. 28 Jul. 2025, doi:10.3390/metabo15080502
  8. Morris, Martha Clare et al. “Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study.” Neurology vol. 90,3 (2018): e214-e222. doi:10.1212/WNL.0000000000004815
  9. Liu, Yuqian et al. “The association between dietary dark green vegetable intake and cognitive function in US older adults.” Nutrition bulletin vol. 50,1 (2025): 69-81. doi:10.1111/nbu.12720
  10. Bda. “Fibre.” British Dietetic Association, www.bda.uk.com/resource/fibre.html.
  11. Assaf, Sandi, and Owen Kelly. “Nutritional Dermatology: Optimizing Dietary Choices for Skin Health.” Nutrients vol. 17,1 60. 27 Dec. 2024, doi:10.3390/nu17010060
  12. Petroski, Weston, and Deanna M Minich. “Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds.” Nutrients vol. 12,10 2929. 24 Sep. 2020, doi:10.3390/nu12102929