To stay healthy, it’s important to include a variety of vegetables in your diet. Dark leafy greens, including spinach, kale, and chard, are nutrient-dense options. Other great choices include cousins to kale, such as broccoli and cabbage. All of these veggies can be part of the Mediterranean diet, a diet with many health benefits.

Broccoli is a versatile vegetable that can be enjoyed raw or cooked in various ways, including stir-frying, roasting, or steaming. It packs in nutrients like vitamins A and C, which help boost immunity and protect your skin. It’s also a source of calcium, which protects bones, and vitamin K, which helps with blood-clotting.

One cup (76 grams) of raw broccoli provides:

• Water: 68 g
• Calories: 24
• Protein: 2 g
• Total fat: 0.25 g
• Carbohydrates: 5 g
• Fiber: 2 g
• Vitamin C: 69 mg, or 77% of the DV
• Vitamin K: 78 mcg, or 65% of the DV

One cup of raw baby spinach contains nearly 50% of the recommended daily amount of vitamin C. It’s also high in water and low in calories, making it ideal for weight management.

Spinach is rich in a wide range of vitamins, minerals, and antioxidant nutrients that boost your immunity and reduce inflammation, which help maintain brain and vision health, as well as overall heart protection.

A half cup (about 100 grams) of cooked baby spinach provides:

• Water: 92.5 g
• Calories: 27
• Protein: 2.85 g
• Total fat: 0.6 g
• Carbohydrates: 2.4 g
• Fiber: 1.6 g
• Vitamin C: 27 mg, or 45% of the DV
• Vitamin B6: 0.2 g, or 12% of the DV

Kale is a dark, sturdy leafy green that holds its own amongst your healthiest greens. It has nutrients that support health and immunity, including vitamin C, vitamin E, and antioxidants. Antioxidants are substances that lower inflammation and protect against cell damage and certain types of cancers.

One cup (20.6 grams) of raw kale provides:

• Water: 18.5 g
• Calories: 7
• Protein: 0.6 grams (g)
• Total fat: 0.3 g
• Carbohydrates: 0.9 g
• Fiber: 0.9 g
• Vitamin C: 19 mg, or 21% of the DV

Mustard greens are a nutritional powerhouse worth adding to your plate. With their bold, peppery flavor, they pair beautifully with naturally sweet root vegetables like sweet potatoes and beets. Mustard greens are low in calories but rich in nutrients, such as vitamins A and C, which can support your immune system and energy levels.

One cup (56 grams) of mustard greens provides:

• Water: 50 g
• Calories: 15
• Protein: 1.6 g
• Total fat: 0.24 g
• Carbohydrates: 2.6 g
• Fiber: 1.8 g
• Vitamin C: 39 mg, or 43% of the DV
• Vitamin A: 85 mcg, or 9% of the DV

Arugula is an aromatic, slightly bitter leafy green. It may look more delicate with its small, uniquely shaped leaves. But it packs in a nutritional punch with nutrients that protect your bones, eyes, and lungs. These nutrients include vitamins A, C, and K. It is also a good source of folate, which benefits brain health.

Five cups (100 grams) of arugula provide:

• Water: 90 g
• Calories: 26
• Protein: 1.7 g
• Total fat: 0.32 g
• Carbohydrates: 5 g
• Fiber: 2 g
• Vitamin C: 101 mg, or 112% of the DV
• Folate: 149 mcg, or 37% of the DV

Like other dark, leafy greens, chard is packed with nutrients that contain beneficial antioxidants and have anti-inflammatory effects. More specifically, Swiss chard’s health-promoting compounds support healthy blood sugars and protect your heart.

One cup (36 grams) of Swiss chard provides:

• Water: 34 g
• Calories: 7
• Protein: 0.65 g
• Total fat: 0.07 g
• Carbohydrates: 1.4 g
• Fiber: 0.6 g
• Vitamin C: 11 mg, or 12% of the DV
• Vitamin A: 110 mcg, or 12% of the DV

Cabbage has traditionally been used to relieve stomach discomfort and gastrointestinal (GI) conditions, such as irritable bowel syndrome (IBS). It’s rich in nutrients, including antioxidants, protein, and vitamins C and E. Newer research suggests that cabbage’s unique nutrient profile may also help protect against certain cancers, liver conditions, and high cholesterol.

One and a quarter cup (100 grams) of raw cabbage provides:

• Water: 92 g
• Calories: 28
• Protein: 1 g
• Total fat: 0.2 g
• Carbohydrates: 6 g
• Fiber: — g
• Vitamin C: 40 mg, or 44% of the DV
• Vitamin K: 59 mcg, or 49% of the DV

The leafy tops of beets can be prepared like other leafy greens—sautéed or added to soups or salads. Eating beet greens can reduce waste and add a nutritional boost to your meals. Beet greens are low in calories, high in water, and a good source of vitamin C and other antioxidant nutrients.

According to a 2024 study, research found that dehydrated beet greens contained as much as 30 grams of protein per 100 grams, which is more than the same amount of dehydrated spinach. These leaves were also found to be high in beneficial minerals the body needs, like potassium and iron.

One cup (38 grams) of beet greens provides:

• Water: 35 g
• Calories: 8
• Protein: 0.8 grams (g)
• Total fat: 0.049 g
• Carbohydrates: 1.6 g
• Fiber: 1.4 g
• Vitamin C: 11.4 mg, or 45% of the DV

To get the most out of your vegetables—in terms of flavor and nutrition—it’s best to choose and cook them wisely. Here are some practical tips to keep in mind:

• Buy in season: In-season vegetables are fresher, more flavorful, and often more affordable since they don’t have to travel far.
• Pick quality produce: Look for vibrant, uniform colors. They should be firm, but not rigid. Avoid ones that are wilted or with brown spots.
• Fresh or frozen: Frozen vegetables are typically picked at peak ripeness and frozen within hours to preserve nutrients and taste.
• Store them well: Keep fresh veggies in the crisper drawer in your refrigerator to help control moisture. Line them with paper towels or use perforated bags (with small holes to let it breathe) to help prevent excess moisture and spoilage.
• Use healthier cooking methods: Try steaming, roasting, or lightly sautéing instead of frying to stay heart-healthy.
• Let the natural flavors shine: Use minimal salt and seasoning to enhance—rather than overpower—the natural taste of your vegetables.

The newest wellness trend that has everyone—from your pilates instructor to your brother-in-law—obsessing? Creatine. The best creatine supplements, however, aren’t just for athletes, bodybuilders, or major fitness enthusiasts. “Anyone who exercises regularly, wants to support healthy aging, or is interested in cognitive performance can benefit from a creatine supplement,” says Abbie Smith-Ryan, PhD, who serves as a scientific advisor for Create Wellness and Alzchem.

Vogue’s Favorite Creatine Supplements:

Best Tasting Creatine Supplement

Create Creatine Monohydrate Gummies

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Best Creatine Supplement For On the Go

Promix Creatine Micronized Monohydrate

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Creatine is a naturally occurring compound found in your muscles and brain. “Your body makes it from amino acids from the food you eat like red meat, pork, seafood, and smaller amounts of dairy and eggs,” explains registered dietician and founder of Real Nutrition Amy Shapiro MS, RD. While it’s shown to boost strength, power, and endurance for exercise performance, it can also help aid in recovery, brain health, cognition, mood, and overall energy. “Creatine is foundational for energy production, supplying ATP in muscle and brain tissue, for daily activities, and during exercise,” says Smith-Ryan.

However, lifestyle, age, and diet can all determine your natural stores of creatine. “Anyone who strength trains regularly, women in perimenopause or menopause who want to support muscle maintenance and bone health, and people who eat mostly plant-based diets (since they naturally consume less creatine) are great candidates for a creatine supplement,” says nutritionist Mia Rigden, MS. “Supplementing with creatine helps increase your body’s baseline stores, allowing you to replenish energy more quickly.”

The benefits of creatine are many, and below, top dieticians and nutritionists weigh in on the best creatine supplements, what to look for, and how to incorporate them into your routine.

In This Story

Best Creatine Monohydrate Overall: Thorne Creatine Monohydrate Powder

• Why We Love It: Clean, effective, and backed by clinical testing, both Rigden and Shapiro praise Thorne’s micronized creatine monohydrate powder, earning it the top spot on our list. “Thorne is my go-to because it’s a single-ingredient creatine monohydrate formula that carries the NSF Certified for Sport certification, which gives full confidence in quality, and offers stringent third-party testing,” says Shapiro. The finely-milled powder dissolves into liquid instantly, making it simple to add to your daily routine, and can help support muscle overall. “Creatine is one of the most effective supplements for strength, energy, muscle maintenance, and healthy aging, especially for women,” says nutritionist Mia Ridgen. “Muscle is a metabolically active organ and increasing healthy muscle mass is one of the best things you can do for your current and future health.”
• Key Ingredients: Creatine monohydrate
• Creatine Per Serving: 5 grams
• Flavor: Strawberry
• Dosage: One scoop (6.2 grams)

Best Tasting Creatine Monohydrate: Create Creatine Monohydrate Gummies

• Why We Love It: When it comes to the best creatine supplement, Smith-Ryan says timing matters less than regularity. “The key to seeing results with any dosage of creatine is taking it consistently,” she says. These delicious bite-sized gummies come in six different flavors which makes choosing one to take daily easy and simple—no weird textures or clumpy powders. It also features a patented, clinically-tested form of creatine called Creapure. “Creapure creatine monohydrate is the gold standard and the most extensively studied form of a creatine supplement,” says Smith-Ryan. “Decades of research show it’s safe, effective, and easily absorbed.” Beyond the power-packed formula, the brand uses rigorous standards to ensure safety and efficacy. “I’m a big believer in simplicity and transparency and this creatine monohydrate is my go-to,” adds Smith-Ryan. “These gummies use pure Creapure® creatine monohydrate, are NSF certified, third-party tested, taste great, and support daily creatine intake on the go.”
• Key Ingredients: Creatine monohydrate
• Creatine Per Serving: 1.5 grams
• Flavor: Sour cherry, sour green apple, sour peach, blue raspberry, orange, watermelon
• Dosage: 3 gummies (1.5 grams per gummy)

Best Unflavored Creatine Monohydrate Supplement: ProMix Nutrition Creatine Monohydrate

• Why We Love It: Creatine can help supercharge your workout, as it helps aid muscle recovery and strength. “We naturally start to lose muscle mass after the age of 30 if we are not actively working to preserve or build it,” says Ridgen. “Creatine has been shown to increase strength and power, support lean muscle development, improve recovery, and potentially benefit cognitive function and mood (exciting research is in development).” Free of refined sugar, gluten, soy, GMOs, artificial sweeteners, and more, this unflavored creatine monohydrate is the best pre-workout with creatine because it’s unflavored, mixes easily into a protein drink or smoothie, and come in individual sachets with pre-measured, precise doses that can conveniently be stashed in your gym bag, purse, or work tote to be taken on the go for whenever you need a boost. “This creatine supplement is just one ingredient, creatine monohydrate, micronized for better absorption, and third-party tested,” says Shapiro.
• Key Ingredients: Creatine monohydrate
• Creatine Per Serving: 5 grams
• Flavor: Unflavored
• Dosage: 1 packet (5 grams)

Best Vegan Creatine Monohydrate Supplement: Momentous Creatine Monohydrate Powder

• Why We Love It: Another top choice of Rigden’s, this unflavored powder dissolves instantly into liquid, thanks to Creapure’s micronized creatine monohydrate formula. “Momentous is a reputable brand with strong testing standards,” says Ridgen. “This is a great, reliable option that uses creatine monohydrate.” It’s also vegan, which is perfect for those following plant-based diets. “A creatine supplement is especially valuable for vegetarians and vegans, who tend to have lower baseline creatine levels since dietary sources mainly come from meat and fish,” says Smith-Ryan. “Creatine helps fill that nutritional gap and supports both mental and physical energy.”
• Key Ingredients: Creatine monohydrate
• Creatine Per Serving: 1 gram
• Flavor: Unflavored
• Dosage: 1 scoop (5 grams)

Best Creatine Gummies: Arrae Tone Creatine Body Composition Gummies

• Why We Love It: When it comes to the best creatine supplement for women, there actually isn’t a specific type of creatine that’s different or better for women versus men. “Creatine is creatine,” says Smith-Ryan. “However, since women tend to have lower amounts of muscle mass and may eat less dietary animal protein, they often have lower natural stores of creatine, which may enhance their effects when starting creatine supplementation.” Creatine can be helpful for women as it supports muscle maintenance and bone health. Vegan, non-GMO, and delicious, these creatine gummies are a fantastic way to ease into taking creatine supplements without having to worry about mixing powders.
• Key Ingredients: Creatine monohydrate, ginger root, postbiotics
• Creatine Per Serving: 5 grams
• Flavor: Mixed berry
• Dosage: 4 gummies (5 grams total)

Everything You Need to Know

Small tea growers of the Tinsukia district have complained that green tea leaves coming from Arunachal Pradesh to the bought-leaf factories in upper Assam have posed a threat to them. Their complaint is that most of the green leaf coming from Arunachal Pradesh is substandard in quality, which, after being manufactured, has brought a bad reputation to Assam Tea. Based on this allegation, the Tinsukia District Small Tea Association has appealed to the Assam Government to ban the entry of green leaf from the neighbouring state. The Association has accused a section of bought-leaf factories of procuring substandard green leaf at lower rates from Arunachal Pradesh and passing it off to the market as Assam Tea after manufacture. If these allegations are proved true, then it is a matter of concern for both states. Assam tea in general and Assam Orthodox in particular have a very high reputation across the globe. Though the Singpho community is said to be the oldest grower and consumer of tea in India, Arunachal Pradesh has entered its name as a tea-growing state only in the past two decades or so. Considering the climatic condition of the eastern part of the state, Arunachal Pradesh should be able to grow very high-quality tea. But then, going by reports that the bulk of green leaf produced in Arunachal Pradesh is sent out to bought-leaf factories in Assam, the state is probably missing an opportunity to position its tea properly in the all-India or international market. Most importantly, Arunachal Pradesh has the advantage of producing exclusively organic tea, which can fetch good prices, be it in the domestic market or abroad. Earlier media reports, however, say that in the absence of good factories in the state, small tea growers of Arunachal Pradesh are allegedly left at the mercy of a section of bought-leaf factories inside Assam which dictate the price, pushing the Arunachal growers to face the challenge of a sudden drop in the price of green leaf. In such a situation, the governments of both states have a crucial role to intervene and find an early solution. Small tea growers of Arunachal Pradesh are not enemies or competitors of small tea growers of Assam. Growers on both sides should thus hold hands and stop the bought-leaf factories from dictating the price. Simultaneously, it is the duty of small tea growers, be it in Assam or in Arunachal Pradesh, to commit themselves in order to ensure that no grower uses chemical fertiliser and sells substandard green leaf to the bought-leaf factories. The Tea Board of India, which has been contributing immensely by hand-holding the small tea growers of the Northeastern Region, must also intervene immediately.