My personal favorite, spinach takes the bronze medal iRedYeast Rice Plus Reviewn the nutrient competition. Spinach is packed with vitamin C. It is loaded with carotenoids, like beta carotene and lutein, that are known for significantly reducing the risk of certain cancers, prostate in particular. Spinach is also antioxidant rich. Best of all, it tastes great! Ever had a spinach salad? I find them to be heartier and more satisfying than lettuce-based salads. Spinach, by percentage, is one of the most protein-packed vegetables available. Therefore, when you eat it, it satisfies the belly!
The chard family, swiss chard and rainbow chard, don't seem to be as popular as other vegetables on this list. I personally shied away from them for a while because I was confused as to how they could be incorporated into meals and what not. Chard contains one of the most well-rounded spectrums of antioxidants, and also does a fantastic job of controlling blood sugar levels.
The red color often found in the stem and veins of the chard leaf is evidence of betalain, the same detoxifying and antioxidant-packed phytonutrient that gives beets their color. In cooking, use chard much the same way as you might use bok choy. Don't throw away the stem! Chop it up to sauté, or lightly steam with the leaves in a colander, and serve in a salad or as a side dish. For flavoring, I use Bragg's Liquid Aminos in place of soy sauce, as it contains far less sodium and tastes exactly the same!