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Cooperative Extension Publication - FCHS Gardening for Health Series

Leafy Greens

  • Sarah Curran, Family and Community Health Sciences Educator, Cooperative Extension of Warren County
  • Alexandra Grenci, Family and Community Health Sciences Educator, Cooperative Extension of Hunterdon County

Nutrition and Health Benefits

Leafy greens are an excellent source of vitamin A, important for vision and vitamin K, essential to blood clotting and bone metabolism. They are rich in antioxidants including vitamin C and carotenoids, which help support immune health and protect against macular degeneration. The high iron and folate content of leafy greens, such as spinach and kale, promote adequate energy, growth, and development.

Harvest and Storage

Harvest the outer more mature leaves first, and leave the younger, inner leaves for later harvest. Store leafy greens in a plastic bag in the crisper section of the refrigerator for three to five days.

Preparation and Preservation

Leafy greens can be served raw in a salad or sandwich and can be added to soups, pasta, omelets, and even smoothies. They can be steamed, sautéed, or baked into chips.
Leafy greens can be preserved by freezing:

Healthy Recipes

Fun Family Activities

Related Resources

May 2020