When it comes to eating healthy, many of us struggle with finding foods that are both tasty and packed with nutrients. Here’s the good news—leafy greens do the job beautifully. At Rooted Table Café in Omaha, we love spotlighting ingredients that nourish your body and brighten your plate.

Why are leafy greens so powerful?

Leafy greens are among the most nutrient-dense foods you can eat. They are:

• Low in calories
• Rich in vitamins and minerals
• High in fiber

Even a small serving gives your body a big boost of health.

Which vitamins and minerals do they provide?

Vitamin A

Supports healthy vision and immune function.

Vitamin C

Helps your body fight infections and supports skin health.

Vitamin K

Plays a key role in blood clotting and bone strength.

Iron and Calcium

Build strong bones and carry oxygen through your body.

What leafy greens should you add to your plate?

Here are some easy options you can find fresh in Omaha markets:

1. Spinach – Great for salads, smoothies, and sautéed dishes.
2. Kale – Perfect for soups, chips, and grain bowls.
3. Swiss Chard – Adds color and flavor to stir-fries.
4. Romaine Lettuce – Crisp and refreshing for wraps and sandwiches.
5. Collard Greens – A hearty green, excellent when slow-cooked.

How do leafy greens support your health?

• Improve digestion with fiber.
• Protect against heart disease.
• Support healthy weight management.
• Provide antioxidants that fight cell damage.

Fun fact: Darker greens usually pack more nutrients than lighter ones.

What’s the best way to enjoy them?

Raw or Cooked?

Both are great. Some nutrients, like Vitamin C, are higher in raw greens, while cooking helps your body absorb others, like iron.

Simple ideas for everyday meals:

• Add spinach to your morning smoothie.
• Toss kale into a warm soup.
• Use romaine instead of bread for wraps.
• Try sautéed chard with garlic as a quick side dish.

Leafy greens are a simple, affordable, and powerful way to improve your health. Next time you’re at the store in Omaha, grab a bunch—you’ll be doing your body a big favor.

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