Leafy green vegetables are often noted for their high nutrient content. They are packed with vitamin A, C, and K, folate, potassium, magnesium, iron, and phytochemicals. As a general rule, darker greens tend to have more nutrients. Some nutrient loss is inevitable in processing and cooking vegetables. Several factors lead to nutrient loss, including soaking in water, high heat, prolonged cooking, exposure to oxygen, and alkali (baking soda). Most nutrient loss can be avoided by understanding how these six factors affect vegetables. Adding cooked greens to your meals is a great way to reach the recommended 2½ cups of vegetables a day. Continue adding greens to your meals; try darker greens like spinach, collards, or kale to get more nutrients. Cook lightly or try raw greens in a salad. Most of all, work toward eating a variety of fruits or vegetables a day.

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