And the dark, vibrant color of spinach hints at its nutritional profile: 1 cup has 16 percent of your daily requirement of vitamin A, and all of your daily vitamin K, according to the USDA. (Think of them as a sub for sprouts.). Vitamin C: 3% … "If it’s the only way that you enjoy salad or it’s what’s being offered at a dinner you’re attending, then go for it and enjoy it as a nice contributor to your daily fluid needs," says Kennedy. "However, if you like other, more nutrient-rich salad greens (and they’re available), you’d be better off nutritionally choosing one of those. Plus, it's a good source of calcium, fiber and folate. While it does have a higher sodium count than other salad greens (with 77 g per cup), it also has more than double your daily requirement for vitamin K, 12 percent of your daily requirement of vitamin A, and 12 percent of your daily requirement of vitamin C, per the USDA. Selecting the right greens makes a big difference when it comes to getting the most nutritional bang for your buck. Americans eat about 33 pounds of lettuce per person every year, according to the U.S. Department of Agriculture. Top your chicken salad sandwich with the tangy greens. Share on Twitter. Zucchini, which stands out for its mild flavor and sterling nutrient profile, is the star of these baked goods. It is rich in fiber … If you've tried it one way and didn't like it, try cooking it a different way — you may be surprised!”. Kale has a sturdy texture, so it's great in soups, salads (just be sure to massage it with oil first! 1 Mustard Greens. Want to maximize the health benefits of your salads? And for good reason: Spinach offers half your daily requirement for vitamin A, and nearly twice the recommended amount of vitamin K—which promotes blood, bone, and tissue health. Crunchy, flavorful and healthy, these low calorie wraps are the poster child for the lettuce-wrap trend. One cup has three times as much calcium as spinach, plus a ton of vitamin K, keeping your bones strong. Why It’s Healthy Endive leaves are another good source of folate, with 1 cup fulfilling about 18 percent of your daily requirement, per the USDA. Its vitamin and mineral content offers a range of health benefits, and there are many simple ways to add romaine lettuce … Planning to enjoy a healthy salad today? "Where they differ is in the type and amount of fiber, vitamins, and minerals," explains Kennedy. It is among the best foods for weight loss. Don’t let the little leaves fool you—they pack a peppery punch. Bibb lettuce looks crunchy like iceberg lettuce, but the leaves aren’t very crisp. Have romaine lettuce one week, then spinach the next. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Unlike some foods, green lettuce is considerably low in calories -- averaging only 7 per cup -- making it a boon for individuals looking to shed weight. Spinach Has Vitamins, Iron, and Folate. Arugula has a spicy taste that can add flavor to a variety of salads and dishes. Iceberg Lettuce. “Romaine can even be lightly grilled for a unique, slightly charred flavor.”. That said, "certainly the darker, heartier greens such as kale and collards have more antioxidants and fiber in them, but if all you can tolerate are iceberg and romaine, by all means don't avoid those." When spinach is cooked, it’s an excellent source of iron (more than one-third of your daily requirement), vitamin C (20 percent of your daily requirement), and fiber, which is essential for digestive health, per the USDA. Pair with: Creamy dressings “Because of its firm texture, endive can be served in individual leaves with dip, or as a small rollup.”. Dole08Getty Images. “You can make a traditional sandwich and serve it on butter lettuce, or even roll the ingredients inside the leaves to create a sort of ‘wrap’ in place of a tortilla.”. There are easy ways to work healthy lettuce into your diet. Boom! © 1996-2020 Everyday Health, Inc. It gets its name from the fact that the leaves look… This gorgeous leaf is like the love child of spinach and kale, and contains a number of nutrients, including vitamin K, vitamin A, and calcium. Meal Prep Inspo “Dandelion greens are excellent in a salad, and can also be sauteed and enjoyed warm,” says Kennedy. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Here are a couple tips: Start every dinner with a salad — and switch it up! "Prepackaged salad green mixtures offer a wide variety of nutrients without you having to buy large quantities of each type of green," says Kennedy. Kale might be trendy, but is it really the most nutritious leafy green? Steaming is the way to go with this collard cousin, as heat significantly increases the availability of vitamin A. Artichoke (or artichoke heart) is a kind of thistle. Dole08Getty Images. They taste great raw, too.”. Meal Prep Inspo “Endive is excellent chopped and served in a salad,” says Kennedy. That said, it pairs great with cheese in sandwiches, or salads with a nice balsamic vinaigrette. Arugula is Langer's favorite type of green, but she notes its peppery bite can be too strong for some people. It’s excellent on top of a sandwich, stirred into an omelet, and sauteed in olive oil.”. To cook, divide and conquer: Chop and sauté the sturdy stems until tender and stir in the delicate leaves toward the end. It belongs to the Amaranthaceae family, which also includes beets, quinoa and tumbleweeds. “Watercress can also be pureed into a soup for an extra dose of flavor and nutrition.”. Meal Prep Inspo “Swiss chard has a distinct flavor that not everyone appreciates,” says Kennedy. And buy only what you think you'll use.". Find balance in your eating habits, learn to make nutritious recipes, and reframe your relationship with food. The vitamins, minerals, phytonutrients and fiber found in romaine lettuce are especially good for the prevention or alleviation of many common health complaints.Due to its extremely low calorie content and high water volume, romaine lettuce—while often overlooked in the nutrition world—is actually a very nutritious food. Meal Prep Inspo “If you’re not used to preparing collard greens (they’re more commonly consumed in the South), you’ll be surprised by how easy they are to cook,” says Kennedy. But don't underestimate the power of watercress in your diet. When it’s not something more serious, you may be able to trace a swollen belly back to certain foods. Plus, it has high levels of vitamin K and beta carotene. Collard greens take longer to cook than other greens, but are worth the wait! Plus, it contains ample vitamin K and A. Be sure to use them quickly, though, or they’ll wilt. Lettuce and spinach are both favorite ingredients for salads and sandwiches, and both are naturally low in calories and provide fiber, vitamins and minerals. Endive. Whether you’re watching your weight or want to add nutrient-dense food to your diet, lettuce and spinach are excellent choices. The content provided in The Globe and Mail's Ask a Health Expert centre is for information purposes only and is neither intended to be relied upon nor to … Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. The following chart shows the nutrients for which Healthy Caesar Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). Kale also pairs well with roasted squash, nuts, seeds, and beans. Oakleaf lettuce contains high amounts of Vitamin C and Vitamin A. One cup of watercress contains more than 100 percent of the daily recommended amount of vitamin K. It also contains a high amount of dietary nitrate, which has been shown to lower blood pressure. Vitamin C deficiency, or scurvy, is very rare in the United States and other developed countries, but strict diets may increase your risk. These Black bloggers and Instagrammers ... Air fryers offer a healthier cooking alternative to traditional deep fryers and can help you get food on the table in a flash. Meal Prep Inspo “Spinach also makes a great salad base,” says Kennedy. Here are 10 nutritious ... From white potatoes and red meat to red wine and OJ, find out whether these polarizing eats and drinks deserve a spot on your menu.  Pilot Study Finds Triglyceride Lowering Drug Vascepa May Improve COVID-19 Symptoms, Fathers’ Chronic Health Conditions Linked to Pregnancy Loss Risk, Tippi Coronavirus: Tips for Living With COVID-19. However, like many salad greens, it’s a little low in fiber, so bulk up your salad by adding other high-fiber veggies such as broccoli, carrots, and legumes, Kennedy recommends. Why They’re Healthy Collard greens have all of your daily vitamin K. They’re also a good source of vitamin C (14 percent of your daily requirement), and have a small amount of vitamin E (an antioxidant), according to the USDA. Plus, it's packed with vitamin C, folate, and iron. Health and Medicine. Why It’s Healthy Swiss chard may be the healthiest green you're not yet eating. Iceberg Lettuce. It's more nutrient-rich than romaine and leaf lettuce; just 1 cup fulfills almost three-quarters of your daily requirement of vitamin K, and is a good source of vitamin C — 16 percent of your daily requirement — according to the USDA. 2 Dandelion Greens. Bibb lettuce. And FYI: A squeeze of lemon tames their bitterness. While it sounds not-so-healthy, butter lettuce is a good source of vitamin A, and contains some iron and calcium. The classic salad base has more nutrients than you might expect! Why trust us? Women's Health may earn commission from the links on this page, but we only feature products we believe in. Although this type of lettuce gets a bad rap for being all water, no substance, it actually contains a significant amount of vitamins A and K. Plus, it offers calcium, potassium, vitamin C, and folate. ), and even baked into crispy chips. (Looking at you spinach-artichoke!). Spinach also contains more folate than most salad greens, according to Kennedy, which helps convert the food you eat into energy and produces healthy red and white blood cells. She even recommends mixing a couple of lettuce types together, for a blend of textures and nutrients. “Simply saute them in olive oil and allow them to simmer for about 45 minutes. It also contains 23 percent of your daily requirement for vitamin C, which is important for the growth and repair of all tissues in the body, and helps maintain a healthy immune system; and 412 percent of your daily requirement for vitamin K, which creates proteins necessary for normal blood clotting, builds stronger bones, and protects against osteoporosis. 4 Radish Greens. Find out which salad greens are the most nutritious, and which ones are a little lackluster. Portion 1 cup raw. Instead, a big, healthy salad is … You can add health benefits to pancakes, cookies, bread, and more simply by swapping all-purpose flour for one of these options. Dec 24, 2019 - Explore Gmchl's board "Lettuce & Kale", followed by 173 people on Pinterest. Arugula. As the name implies, this lettuce has a buttery texture and sweeter flavor that makes it pleasant to eat. Sign up for our Diet and Nutrition Newsletter! Why It's Healthy Unassuming in flavor, spinach is anything but when it comes to nutrition. Some of the most nutritious greens include spinach, kale, and romaine lettuce. “However you serve kale, just be sure to remove the tough ribbing first,” Kennedy adds. Why They’re Healthy Dandelion greens are so much more than “weeds.” According to the USDA, not only do they contain about 20 percent of your daily requirement for vitamin C, vitamin B6 (which helps the body convert food into fuel, metabolize fats and proteins, maintain proper functioning of nerves, and produce red blood cells), calcium, and iron, they’re also high in prebiotic fiber, which helps to nourish the good bacteria in the microbiome, explains Kennedy. Toss them in a salad, or cook them up for a warm, veggie-packed meal. Products advertised as whole-grain, organic or fortified may not necessarily be healthy for you. Time to prep a salad for dinner—but what greens do you go for? Compared to red leaf, green leaf, butterhead (Boston and bib types) and iceberg, it … Its overall … By subscribing you agree to the Terms of Use and Privacy Policy. To boost the nutritional value of your salad, mix romaine with some spinach or kale to pack in more antioxidants, or opt for a premixed blend. However, it ranks near the bottom nutrition-wise, says Kennedy. Romaine lettuce is a crispy salad green with high nutritional value. Artichoke. Protein: 0.9 g. Fiber: 1.1 g (4% dv) Vitamin A: 10% dv. It has a tightly folded head that is bright green on the outside, yellow on the inside, and is often sold with the roots attached to preserve freshness. Kale? Consider combining chard with a few other greens to make your own mix. Carbs 1g. Mix arugula with more nutrient-dense options to pump up the flavor and the antioxidant power of your salad. See more ideas about Lettuce, Types of lettuce, Vegetables. Richest in Vitamin A: 7405IU (148% of DV), Vitamin A, RAE: 370µg (30833% of DV). > I hate it when people say that eating healthy is hard. Pair spinach with strawberries, balsamic, and a sprinkle of feta cheese for a flavor-packed salad. "The most nutritious salad greens are generally the darkest in color," Kennedy says. Also called Boston or bibb lettuce, butter lettuce is the most nutritious of the lettuces on this list. Calories: 14. Why It’s Healthy If you’re looking for a peppery flavor to spice up your salad, arugula is the perfect base ingredient. 18 Share on Facebook. Not to mention, what it lacks in fiber, it makes up for in water—which can be hydrating and refreshing. Meal Prep Inspo “Also great as a salad or on top of a sandwich, the size of these lettuce leaves makes them a great bread replacement for anyone looking to go low-carb,” says Kennedy. It was because of spinach, one of the healthiest members of the dark green vegetable subgroup. It’s so easy to work healthy foods, like lettuce, into your diet on a daily basis. Pair with: Tangy vinaigrettes. This recipe reminds us some dishes are classics for good reason. If you love wedge salads, you're well-acquainted with iceberg lettuce. 12 Chest Exercises To Add To Upper-Body Workouts, Why You Should Add Leafy Greens to Your Beauty Routine, 5 Healthy, Tasty Greens to Mix Up Your Salads. Meal Prep Inspo “Beet greens can be eaten raw or prepared in the same way as spinach or kale, by sauteing them with olive oil, garlic, and onions,” says Kennedy. 3 Mâche. Nonetheless, they are the storehouse of many phytonutrients that possess health promoting and disease prevention properties. Why It’s Healthy Romaine lettuce’s dark green color, long leaves, and crunchy texture make it a very popular salad base. , cookies, bread, and contains some iron and calcium switch it up Inspo has. A sub for sprouts. ) other greens, but are worth the wait not!, according to the U.S. Department of Agriculture and FYI: a squeeze lemon... It was because of spinach, and pestos salads or sandwiches for a lunch... Of green, but the leaves are higher in folate, iron, and texture. 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