Skip to content
FriendsPantry

Nature's Pantry

Leafy greens

Also: saag · spinach · kale · mustard greens · collards

Vegetables count towards the WHO's 400 g a day. Greens are rich in vitamin K, which matters on warfarin.

Overall evidence

Evidence level: Strong evidence

Graded on eating vegetables in general, which authorities consistently recommend. We have not graded claims made for any single green.

Consistent results from good-quality trials or reviews, or a conclusion by a food-safety or health authority (for example an authorised EFSA claim or FDA health claim) about this food at normal food amounts.

Spinach
Photo: Nillerdk, via Wikimedia Commons (CC-BY-3.0)

What it is

Dark green leaves such as spinach, kale, mustard greens and collards, rich in folate, vitamin K, nitrate and fibre.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • Punjab

    Sarson ka saag (mustard greens) with makki roti is the winter dish.

  • American South

    Collard greens slow-cooked with smoked meat, and the cooking liquid (pot likker) is drunk too.

  • Italy

    Bitter greens sautéed with garlic and chilli are eaten often, in the belief that bitter is good for you.

What the research says

Each claim graded on its own evidence.

  • Vegetables in a healthy diet

    Evidence level: Strong evidence

    The WHO recommends at least 400 g of fruit and vegetables a day for everyone over 10, saying this helps ensure enough fibre and is associated with lower risk of noncommunicable diseases.[1]

In food amounts

Greens count towards the WHO recommendation of at least 400 g of fruit and vegetables a day. Leaves wilt down a lot: a large bag of raw spinach cooks down to a few spoonfuls.

We describe everyday cooking amounts only, never supplement doses.

Safety

Medicines
If you take warfarin, keep your intake of vitamin K-rich greens steady rather than cutting them out; sudden big changes can affect how warfarin works.[2]
Health conditions
If you have had calcium oxalate kidney stones, your doctor may advise limiting oxalate-rich foods such as spinach.[3]

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Healthy diet — fact sheet — World Health Organization
  2. [2] Warfarin — NHS (UK)
  3. [3] Eating, Diet, & Nutrition for Kidney Stones — US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK, NIH)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with leafy greens

64 more

Showing 9 of 73 recipes.

More from Nature's Pantry

All 32 foods