9. Kale
Kale is among the most nutrient-dense foods on the planet. It’s packed with a variety of vitamins like A, B6, C and K, plus minerals like potassium, calcium, copper and magnesium that are often lacking in a majority of diets.
Vitamin K is known for its blood-clotting effects and bone-building benefits, and half a cup of kale provides about 440% of the recommended daily value. A single serving of kale also supplies 10% of your daily value for calcium — a perfect non-dairy calcium source for vegans and vegetarians, individuals with a lactose intolerance or an allergy to dairy. The antioxidants found in kale, called glucosinolates, may also help to protect against certain types of cancer.
Eating raw kale boasts the highest nutrition, but you might be surprised that steamed kale retains the most antioxidants compared to other cooking methods according to one study.
10. Turnips
Turnips, a type of root vegetable, come in a variety of colors from purple to red and green. Both their roots and leaves, also known as “turnip greens,” are safe to eat.
Rich in fiber and micronutrients — including vitamin C, folate and potassium — turnips have an excellent nutritional profile with health-promoting effects. Not only are turnips relatively inexpensive, but their neutral taste makes them easy to add to a big variety of recipes. Try roasting or mashing them as a lower-carb swap for potatoes.