First things first, in order to lead a holistic lifestyle, fitness athlete Hassan Gabr is challenged to implement a Plant-Based Diet.

Eating leafy greens is a major (if not the main) factor to be considered in adopting a Plant-Based Diet.

Hassan was not all too thrilled about this idea, check out how he reacted to it in this video.

In general, most of the people would be discouraged by the idea of eating green leaves every day, and we’ve heard it so many times before, since we were kids, that we should eat our greens.

However, no one has ever thought of explaining to us what stands behind eating our greens, probably because no one ever really thought about knowing.

Growing up, we start looking at life from a different perspective, therefore, becoming more aware of the importance of certain things more than others.

Today, we’re delving into the delight of discovering how nutrient-packed these leaves are and bust some myths about general daily nutrition.


What Are Leafy Greens

Leafy greens are definitely not only lettuce and rucola (Arugola or Gargir.)

No matter what you choose, each kind comes packed with antioxidants, water, fiber, and essential nutrient.

Kale, spinach, Beet Greens, different types of lettuce such as Romaine Lettuce and the list could go on endlessly.

The variety is ample and so are the benefits of these green gold mines in disguise.


How Is Eating Green Leaves Beneficial

These leaves are Packed in nutrient, each of these plants addresses more than one aspect of body health.

For example, spinach is higher in iron than kale, and kale provides glucosinolates, which are not provided by spinach.

Let’s look closer at the different nutritional values some of the leafy greens provide:

  1. Kale

Being considered one of the most nutrient-dense vegetables on the planet, kale is super rich in vitamins, minerals, and antioxidants.

It can be enjoyed in different ways: raw, stir-fried, or steamed. However, in order to make most of its benefits, kale is best consumed raw in a salad or smoothie.


  1. Spinach

Famous for its “Popeye Effect”, spinach is one of the most popular leafy greens, easily incorporated in different dishes around the world.

Spinach is the richest source of vitamin K which supports bone health. It also is rich in vitamin A, C, folate, manganese, magnesium, a good source of iron and vitamin B12.


  1. Beet Greens

Beet greens are the long luscious green leaves of beetroots.

Yes, they’re edible and incredibly tasty when properly cooked!

These leaves are also considered to be a superfood, being highly nutritious; they’re packed with high amounts of vitamins and nutrients, such as:

  1. Iron
  2. Protein
  3. Calcium
  4. Magnesium
  5. Zinc
  6. Fiber

All this while being extremely low on calories, excellent for fighting inflammation, improving digestive system and supporting brain function.


  1. Rucola

It is the vegetable with many different names: Arugula, Roca, Rocket…


Rucola is usually incorporated into salads or used as a garnish, it also is used for cosmetic and medicinal purposes.

Just like other leafy greens, Rucola is full of nutrients such as Pro-Vitamin A

Carotenoids, vitamins B9 and K.


  1. Lettuce

Contrarily to Arugula, this is the vegetable of many different shapes all of the same name! J

There are many types of lettuce, the darker the shade the higher the nutrients.

The most common types of lettuce are Iceberg Lettuce, Romain Lettuce, Leaf lettuce (which in itself comes in 3 different types).


  • Iceberg Lettuce

Iceberg lettuce is the most common type, the one we eat in burgers (Vegan Burgers of course!) it is the least flavorful one. When washed and stored in a bad in the fridge it lasts for up to 2 weeks.

Despite its high-water content, Iceberg is not as hydrating as drinking water. It also is well known that Iceberg lettuce is not a packed in nutritional content as the rest of the leafy greens; however, it does have small amounts of fiber, potassium, zinc, calcium, folate, Vitamin A, and Vitamin K


  • Romaine Lettuce

This is the type of lettuce we eat in Creaser Salad. It leaves are respectively dark and savory, providing a hearty and crunchy salad feel to every meal it is added to.

Romaine Lettuce is abundant in vitamin C, vitamin K, and folate.

It also is a good source of beta carotene, which converts into vitamin A in the body.

It is low in fiber and sodium but high in minerals, such as calcium, phosphorus, magnesium, and potassium.


  • Leaf Lettuce

This is the regular “body of a salad” lettuce. Leaf lettuce is available in 3 different types:

  • Red Leaf Lettuce – Burgundy and mild in taste
  • Green Leaf Lettuce
  • Oak Leaf Lettuce – Taste nuttier and spicier

These lettuces are not shaped in heads, instead, they’re separate leaves coming out of a single stalk.

Leaf lettuce is usually found in “Baby Leaf Mixes”.


Where to Have Access to Good Quality Leafy Greens in Cairo

There are plenty of farms providing premium grade nutritious leafy greens in Cairo, NatureWorks.Farm is one of them.

NatureWorks is a hydroponic farm whose owner Abd El-Rahmen Nassef, is passionate about clean, organic food, agriculture, and sustainability.

Even though many international companies offer Aquaponic Planting Systems which are bought ready to be directly used, Abd El-Rahmen chose to learn the art of Aquaponic Planting by the book from scratch, in order to create a system purely based on his own vision.

Today NatureWroks Farm stands within the finest brands providing ready to eat, leafy greens packages in the supermarkets.


Share this article with your friends and support Hassan Gabr in the What’s The Flow Challenge by TDC through sharing your daily Plant-Based meals on #الغوريلا_الخضرا.