Which salad greens offer the most nutritional benefits. How do different leafy vegetables compare in terms of vitamins and minerals. What are the top choices for building a healthy salad base. Which greens should you prioritize for maximum health impact.

The Power of Leafy Greens: Understanding Their Nutritional Impact

Leafy greens form the foundation of countless healthy salads, but not all greens are created equal when it comes to nutritional value. Research has shown that leafy vegetables are excellent sources of dietary nitrates, compounds associated with significant cardiovascular benefits. A study published in the European Journal of Epidemiology found that consuming just one cup of nitrate-rich vegetables daily could lower the risk of heart disease by up to 26%.

Additionally, these nutrient-dense greens can have a positive impact on muscle function. A study in the Journal of Nutrition revealed that individuals who consumed a cup of nitrate-rich vegetables daily exhibited stronger lower limb muscle function and walked 4% faster on average, compared to those with the lowest nitrate intake.

Kale: The Nutrient-Dense Powerhouse

Kale has earned its reputation as a nutritional superstar, and for good reason. A single cup of cooked kale provides:

• 19% of the daily requirement for vitamin A
• 23% of the daily requirement for vitamin C
• Over 400% of the daily requirement for vitamin K
• 14% of the daily requirement for calcium

These nutrients play crucial roles in maintaining vision, supporting immune function, promoting bone health, and facilitating proper blood clotting. While kale is slightly higher in calories compared to other greens, its nutrient density more than makes up for it.

Preparing Kale for Maximum Enjoyment

Kale’s versatility allows for various preparation methods:

1. Raw in salads (chop finely or massage with dressing for tenderness)
2. Sautéed with garlic and onions
3. Baked into crispy chips
4. Paired with roasted squash, nuts, seeds, or beans

For optimal texture, remember to remove the tough center rib before preparation.

Spinach: The Nutrient-Packed Multitasker

Spinach may have a subtle flavor, but its nutritional profile is anything but understated. One cup of raw spinach contains:

• 16% of the daily requirement for vitamin A
• 100% of the daily requirement for vitamin K

When cooked, spinach becomes an even more potent source of nutrients:

• Over 33% of the daily requirement for iron
• 20% of the daily requirement for vitamin C
• High levels of fiber for digestive health
• Significant amounts of folate for energy production and blood cell health

Incorporating Spinach into Your Diet

Spinach’s mild flavor makes it incredibly versatile:

• Use as a salad base
• Add to sandwiches for extra nutrients
• Stir into omelets or scrambled eggs
• Blend into smoothies for a nutrient boost
• Wilt into soups or pasta dishes

The Importance of Variety in Leafy Green Consumption

While kale and spinach are nutritional powerhouses, it’s essential to incorporate a variety of leafy greens into your diet. Each type of green offers a unique combination of vitamins, minerals, and phytonutrients. By diversifying your intake, you can ensure a broader spectrum of nutritional benefits.

Factors Influencing Nutritional Content

Several factors can affect the nutritional profile of leafy greens:

• Color intensity: Darker leaves generally contain higher concentrations of nutrients
• Growing conditions: Soil quality, sunlight exposure, and water availability impact nutrient density
• Freshness: Nutrient content can decrease over time after harvesting
• Preparation methods: Cooking can enhance the availability of some nutrients while diminishing others

Exploring Other Nutritious Salad Greens

While kale and spinach often take the spotlight, several other leafy greens deserve attention for their nutritional benefits:

Arugula: The Peppery Powerhouse

Arugula, also known as rocket, offers a distinctive peppery flavor and impressive nutritional profile:

• High in vitamin K for bone health
• Rich in antioxidants, including beta-carotene and vitamin C
• Contains glucosinolates, compounds with potential cancer-fighting properties

Swiss Chard: The Colorful Contender

Swiss chard, with its vibrant stems and dark green leaves, provides:

• Exceptional levels of vitamin K
• Significant amounts of vitamins A and C
• A good source of magnesium, potassium, and iron

Romaine Lettuce: The Crisp Classic

Often overlooked, romaine lettuce offers more than just crunch:

• High in vitamins A and K
• Good source of folate
• Contains antioxidants that support heart health

Maximizing Nutrient Absorption from Leafy Greens

To get the most nutritional benefit from your salad greens, consider these strategies:

1. Pair with healthy fats: Many vitamins in leafy greens are fat-soluble, meaning they’re better absorbed when consumed with fats. Add avocado, nuts, or olive oil to your salads.
2. Combine with vitamin C-rich foods: Iron absorption from plant sources is enhanced when combined with vitamin C. Try adding citrus fruits or bell peppers to your salads.
3. Lightly cook some greens: Cooking can increase the bioavailability of certain nutrients. For example, lightly sautéed spinach may provide more accessible iron than raw spinach.
4. Chop or massage tougher greens: Breaking down the cell walls of tougher greens like kale can make their nutrients more accessible.
5. Eat a variety: Different greens offer different nutrient profiles, so aim for diversity in your salad choices.

Addressing Common Concerns About Leafy Greens

Despite their numerous health benefits, some people may have concerns about consuming leafy greens. Here are some common issues and how to address them:

Oxalates in Greens

Some leafy greens, particularly spinach, contain high levels of oxalates, which can contribute to kidney stone formation in susceptible individuals. Is this a reason to avoid these nutritious greens?

For most people, the benefits of consuming leafy greens far outweigh the potential risks. However, individuals with a history of calcium oxalate kidney stones may need to moderate their intake of high-oxalate greens. Cooking these greens can reduce their oxalate content. It’s always best to consult with a healthcare provider for personalized advice.

Pesticide Residues

Leafy greens often appear on lists of produce with the highest pesticide residues. How can consumers minimize their exposure while still enjoying the benefits of these vegetables?

To reduce pesticide exposure, consider these strategies:

• Choose organic greens when possible
• Wash all produce thoroughly before consumption
• Remove outer leaves of leafy vegetables, which tend to have higher residue levels
• Grow your own greens in a home garden or container

Interaction with Blood Thinners

Vitamin K-rich greens can interfere with blood-thinning medications like warfarin. Does this mean patients on these medications should avoid leafy greens?

Patients on blood thinners don’t need to avoid leafy greens entirely. Instead, it’s important to maintain a consistent intake of vitamin K-rich foods and work with a healthcare provider to adjust medication dosage accordingly. Sudden changes in vitamin K intake can affect blood clotting, so consistency is key.

Innovative Ways to Incorporate More Leafy Greens into Your Diet

While salads are an obvious choice, there are many creative ways to increase your intake of nutritious leafy greens:

Green Smoothies

Blend leafy greens with fruits, yogurt, or plant-based milk for a nutrient-packed beverage. Start with milder greens like spinach before experimenting with stronger-flavored options like kale or dandelion greens.

Wraps and Sandwiches

Use large, sturdy leaves like collard greens or Swiss chard as a low-carb alternative to tortillas or bread. Fill with your favorite sandwich ingredients for a nutrient-boosting twist on lunch.

Pesto and Sauces

Incorporate leafy greens into homemade pestos or sauces. Blend greens with herbs, nuts, garlic, and olive oil for a versatile condiment that can be used on pasta, as a spread, or as a dip.

Sautéed Side Dishes

Quick-sauté mixed greens with garlic, olive oil, and a splash of lemon juice for a simple and nutritious side dish. Experiment with different combinations of greens for varied flavors and textures.

Green Eggs

Finely chop leafy greens and add them to scrambled eggs or omelets. This is an excellent way to incorporate greens into your breakfast routine.

Soup Additions

Stir chopped greens into soups and stews during the last few minutes of cooking. They’ll add nutrients, color, and texture to your favorite recipes.

The Future of Leafy Greens: Innovations in Agriculture and Nutrition

As our understanding of nutrition evolves and agricultural technologies advance, the future of leafy greens looks promising. Here are some exciting developments to watch:

Vertical Farming

Vertical farming techniques are revolutionizing the production of leafy greens, allowing for year-round cultivation in urban environments. These methods can potentially increase the availability and affordability of fresh greens while reducing transportation-related environmental impacts.

Nutrient Enhancement

Researchers are exploring ways to enhance the nutrient content of leafy greens through selective breeding and optimized growing conditions. This could lead to the development of “super greens” with even higher concentrations of beneficial compounds.

Personalized Nutrition

Advances in nutritional science and genetic testing may allow for more personalized recommendations on leafy green consumption based on individual health needs and genetic predispositions.

Novel Varieties

Plant breeders are continually developing new varieties of leafy greens with unique flavors, textures, and nutrient profiles. This expansion of options could make it easier for consumers to find greens that suit their tastes while meeting their nutritional needs.

As we continue to uncover the myriad health benefits of leafy greens, their importance in our diets is likely to grow. By embracing the diversity of leafy greens available and finding creative ways to incorporate them into our meals, we can harness their nutritional power to support our overall health and well-being.

14 Healthy Salad Greens Ranked From Best to Worst

Kale may be trendy, but is it really the most nutritious leafy green? Here, we grade greens from the absolute best for your health to the nutritionally blah.

By Alice MartinMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: March 10, 2022

Medically Reviewed

Planning to enjoy a healthy salad today? Select the right greens to get the most nutritional bang for your buck.

Sergey Narevskih/Stocksy

You already know that salad is good for you, and one of the main reasons why is that it’s usually built on a nutritious base of leafy greens. These frequently lauded vegetables have been linked to a number of health benefits. In particular, research has found that leafy greens are one of the top sources of dietary nitrates, compounds that bring cardiovascular benefits.

After analyzing data from more than 50,000 people over a 23-year period, Danish researchers found that those who ate just one cup of nitrate-rich vegetables a day had up to a 26 percent lower risk of heart disease, as reported in their study, published in April 2021 in the European Journal of Epidemiology. Another study, published in March the same year in the Journal of Nutrition, found that people who consumed one cup of nitrate-rich vegetables a day had significantly stronger muscle function in their lower limbs, and walked an average of 4 percent faster than people with the lowest nitrate intake, independent of their physical activity levels.

While nearly all greens have something to offer, they can differ somewhat in the type and amount of fiber, vitamins, and minerals they contain, says Kelly Kennedy, RDN, the staff nutritionist for Everyday Health. Getting a variety of leafy greens in your diet is a good strategy to take advantage of everything they have to offer, but in general, the darker the leaf, the more nutrients it contains. This definitive ranking can help you when you’re ready to branch out from kale.

218

Kale Contains Vitamins, Phytonutrients, and Calcium

Cameron Whitman/Stocksy

Portion 1 cup raw

Calories 93

Carbs 1 gram (g)

Fiber . 8 g

Protein 1 g

Why It’s Healthy

Kale is a trendy green for a reason — according to the U.S. Department of Agriculture (USDA), just one cup of cooked kale meets 19 percent of your daily requirement for vitamin A, which helps maintain good vision, a healthy immune system and reproductive system, and proper functioning of the heart, lungs, and kidneys. It also contains 23 percent of your daily requirement of vitamin C, which is important for the growth and repair of all tissues in the body and helps maintain a healthy immune system; and kale also has more than four times your daily requirement of vitamin K, crucial to form proteins necessary for normal blood clotting, build stronger bones, and protect against osteoporosis, according to the National Institutes of Health. While slightly higher in calories than other greens, cooked kale provides about 14 percent of your daily requirement of calcium, which is essential for building and maintaining strong bones.

Meal Prep Inspo

“Kale is delicious raw or cooked,” says Kennedy. “It’s simple to prepare sautéed with some onions and garlic, amazing baked into ‘chips,’ and makes a great base for a salad.” For the salad, if you chop the kale into small pieces or allow it to sit in the dressing for a little bit before eating (or both), it becomes more tender, she explains. Kale also pairs well with roasted squash, nuts, seeds, and beans. “However you serve kale, just be sure to remove the tough ribbing first,” Kennedy says.

219

Spinach Has Vitamins, Iron, and Folate

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Portion 1 cup raw

Calories 7

Carbs 1 g

Fiber 0.7 g

Protein 1 g

Why It’s Healthy

Subtle in flavor, spinach is anything but when it comes to nutrition. “The most nutritious salad greens are generally the darkest in color,” Kennedy says. And the deep, vibrant color of spinach hints at its nutritional profile: 1 cup has 16 percent of your daily requirement of vitamin A, and all your daily vitamin K, according to the USDA. When spinach is cooked, it’s an excellent source of iron (more than one-third of your daily requirement), as well as vitamin C (20 percent of your daily requirement) and fiber, which is essential for digestive health, per the USDA. Cooked 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, according to the National Institutes of Health. Pair spinach with strawberries, balsamic, and a sprinkle of feta cheese for a flavor-packed salad.

Meal Prep Inspo

“Spinach makes a great salad base,” says Kennedy. “What I love about having spinach on hand is that it can easily be incorporated into so many dishes without ‘taking over’ flavorwise. It’s excellent on top of a sandwich, stirred into an omelet, and sautéed in olive oil.”

220

Beet Greens Give You All Your Daily Vitamin K

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Portion 1 cup raw

Calories 8

Carbs 2 g

Fiber 1. 4 g

Protein 1 g

Why They’re Healthy

“While most people throw the beet greens away or buy beets with the greens already removed, they’re actually very nutritious,” says Kennedy, noting that beet greens contain 13 percent of your daily requirement of vitamin A and all your daily vitamin K, per USDA data.

Meal Prep Inspo

“Beet greens can be eaten raw or prepared in the same way as spinach or kale, by sautéing them with olive oil, garlic, and onions,” says Kennedy.

221

Swiss Chard Has Plenty of Vitamins A, C, and K

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Portion 1 cup raw

Calories 7

Carbs 1 g

Fiber 0.6 g

Protein 1 g

Why It’s Healthy

Swiss chard may be the healthiest green you’re not yet eating. A relative of the beet, chard tastes similar to spinach, and it’s growing in popularity. While it does have a higher sodium count than other salad greens (at 77 milligrams [mg] per cup, it still is just 3 percent of the maximum recommended daily amount), it also has more than double your daily requirement of vitamin K, 12 percent of your daily requirement of vitamin A, and 12 percent of your daily requirement of vitamin C, per the USDA. Consider combining chard with a few other greens to make your own mix.

Meal Prep Inspo

“Swiss chard has a distinct flavor that not everyone appreciates,” says Kennedy. “It tastes great sautéed with garlic and onions, and mixes into a quiche or frittata well. If you’ve tried it one way and didn’t like it, try cooking it a different way — you may be surprised!”

222

Dandelion Greens Contain Vitamins, Calcium, and Iron

Madeleine Steinbach/iStock

Portion 1 cup raw

Calories 25

Carbs 5 g

Fiber 1.9 g

Protein 2 g

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 of vitamin C, vitamin B6 (which helps the body convert food into fuel, metabolize fats and proteins, maintain proper nerve function, 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.

Meal Prep Inspo

“Dandelion greens are excellent in a salad, and can also be sautéed and enjoyed warm,” says Kennedy.

223

Mustard Greens Provide Vitamin C and Folate

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Portion 1 cup raw

Calories 15

Carbs 3 g

Fiber 1.8 g

Protein 2 g

Why They’re Healthy

One cup of mustard greens gives you almost one half of your daily requirement of vitamin C, all your daily vitamin K, as well as some folate, per the USDA.

Meal Prep Inspo

“Mustard greens are excellent raw with oil and vinegar, and also sautéed with olive oil and herbs,” says Kennedy.

224

Collard Greens Are a Good Source of Vitamin C

iStock

Portion 1 cup chopped

Calories 12

Carbs 2 g

Fiber 1.4 g

Protein 1 g

Why They’re Healthy

Collard greens have all your daily vitamin K. They’re also a good source of vitamin C (14 percent of your DV), and have a small amount of vitamin E (an antioxidant), according to the USDA.

Meal Prep Inspo

“If you’re not used to preparing collard greens (they’re commonly consumed in the Southern United States), you’ll be surprised by how easy they are to cook,” says Kennedy. “Simply sauté them in olive oil and allow them to simmer for about 45 minutes. Collard greens take longer to cook than other greens, but are worth the wait! They taste great raw, too. ”

225

Watercress Has Vitamin C and Vitamin K

Brent Hofacker/Shutterstock

Portion 1 cup chopped

Calories 4

Carbs 0 g

Fiber 0.2 g

Protein 1 g

Why It’s Healthy

Popular in Europe, this salad green is often used in the United States as a mere garnish. But don’t underestimate the power of watercress in your diet. It’s more nutrient-rich than romaine and leaf lettuce; just 1 cup fulfills almost three-quarters of your daily value of vitamin K, and is a good source of vitamin C — 16 percent of your daily requirement — according to the USDA.

Meal Prep Inspo

“Watercress makes a delicious addition to a salad, and if you love its peppery flavor, it can even be enjoyed alone with just a touch of oil and vinegar,” says Kennedy. “Watercress can also be pureed into a soup for an extra dose of flavor and nutrition. ”

226

Romaine Contains Folate, Vitamin A, and Vitamin K

Mironov Vladimir/Shutterstock

Portion 1 cup shredded

Calories 8

Carbs 2 g

Fiber 1 g

Protein 1 g

Why It’s Healthy

Romaine lettuce’s dark green color, long leaves, and crunchy texture make it a very popular salad base. Two cups of romaine fulfill about 30 percent of your daily vitamin A, and nearly three-quarters of your vitamin K, per the USDA. 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. “Prepackaged salad green mixtures offer a wide variety of nutrients without you having to buy large quantities of each type of green,” says Kennedy. Tossing your salad greens with a small amount of healthy oil is also a great idea, as the oil adds a dose of healthy fat (and flavor) and can also improve your body’s absorption of fat-soluble vitamins from the salad, she adds.

Meal Prep Inspo

“Romaine lettuce has a great crunch and is delicious served in a salad or on top of a sandwich,” says Kennedy. “Romaine can even be lightly grilled for a unique, slightly charred flavor.”

227

Lettuce Gives You Almost All Your Daily Vitamin A

Yulia von Eisenstein/Shutterstock

Portion 1 cup shredded

Calories 5

Carbs 1 g

Fiber .5 g

Protein 0 g

Why It’s Healthy

Leaf lettuce, whether red or green, looks bright and cheerful on your plate and has a mild taste, making it a great choice for children and picky eaters. Just 2 cups of green leaf lettuce gives you about 30 percent of your daily vitamin A, says the USDA. Like many salad greens, it’s a little low in fiber though, so bulk up your salad with higher-fiber veggies such as broccoli, carrots, and legumes, Kennedy recommends.

Meal Prep Inspo

“Most people know that red and green lettuce can be served in a salad or on top of a sandwich, but it’s also delicious sautéed, steamed, or grilled,” says Kennedy.

228

Butter Lettuce Is a Good Source of Vitamin A

Jordi Calvera Sole/Getty Images

Portion 1 cup shredded

Calories 7

Carbs 1 g

Fiber .6 g

Protein 1 g

Why It’s Healthy

Butter lettuce — including both Bibb and Boston varieties — has a soft, buttery texture and a slightly sweet flavor. It has a tightly folded head that is bright green on the outside and yellow on the inside, and it’s often sold with the roots attached to preserve freshness. The USDA indicates that butter lettuce is low in sodium and has 10 percent of the vitamin A you need in a day.

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. “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. ”

229

Endive Leaves Are a Good Source of Folate

Claudia Totir/Getty Images

Portion 1 cup raw

Calories 8

Carbs 2 g

Fiber 1.6 g

Protein 1 g

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.

Meal Prep Inspo

“Endive is excellent chopped and served in a salad,” says Kennedy. “Because of its firm texture, endive can be served in individual leaves with dip, or as a small roll-up.”

230

Arugula Tastes Great, but Lacks Nutrients

Olena Ivanova/Getty Images

Portion 2 cups raw

Calories 10

Carbs 2 g

Fiber 0.6 g

Protein 1 g

Why It’s Healthy

If you’re looking for a peppery flavor to spice up your salad, arugula is the perfect base ingredient. But it ranks near the bottom nutritionwise, says Kennedy. Arugula is a tasty choice with some vitamin A, vitamin C, iron, and calcium, according to the USDA, but it just doesn’t measure up to other greens for any of these nutrients. Mix arugula with more nutritious options to pump up the flavor and the antioxidant power of your salad.

Meal Prep Inspo

“Arugula has a strong, peppery flavor that some people can’t get enough of,” says Kennedy. “If this is you, it makes for a great salad all by itself. If the flavor is a bit strong for you, I’d recommend using it more as a condiment — adding a small amount to a salad or a few leaves on top of a sandwich.”

231

Iceberg Lettuce Is Low in Calories (and Nutrients)

Portion 2 cups raw

Calories 16

Carbs 3 g

Fiber 1.4 g

Protein 1 g

Why It’s Healthy

Iceberg lettuce may be the most popular of all the salad greens, but it’s definitely not the healthiest base you can choose. While the low calorie count is comparable to other greens, the nutrient totals are not, according to the USDA. Still, this crispy and inexpensive green doesn’t have to be removed from the menu entirely. “If it’s the only way 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.”

Meal Prep Inspo

“Iceberg lettuce can be used just like butter lettuce (as a salad, on top of a sandwich, or as a bread replacement),” says Kennedy. “I don’t usually recommend iceberg lettuce because there’s not much nutritional value to it — I usually tell people to just have a glass of water instead.”

Ranking 15 Salad Greens From Worst To Best

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By Jennifer Goldsmith/June 21, 2022 1:00 pm EST

If there’s one small habit you should incorporate into your daily diet to help stave off heart disease, promote longevity, lower your risk of getting cancer, prolong your memory, and boost your energy levels, it would simply be to eat more leafy greens (via USDA).

Rich in vitamins, minerals, nutrients, and fiber, leafy greens can be consumed in a variety of ways. To do so, you can use different cooking methods like blending them into a smoothie, cooking them into a side dish, juicing them up with other vegetables and fruits, and adding leafy greens to other dishes like casseroles, pasta, soups, and even baked goods. All told, with a little bit of open-mindedness, you’ll find that leafy greens are far more than just a basic salad base.

We think it’s safe to say that there’s no downside to having a healthy salad at least three to four times per week. Yet not all leafy greens are created equal. We’ve rounded some of the most popular varieties into a list, ranking them from worst to first, all so you get the best bang for your green buck.

15. Iceberg

KatMoy/Shutterstock

As a staple lettuce for wedge salads, cheeseburgers, tacos, and subs, iceberg lettuce is a mild, crisp green that is a must-have for a few classic treats. Yet, taken on its own, iceberg is pretty lackluster. Although there’s nothing wrong or detrimental about eating any type of salad green, iceberg lettuce contains a relatively low amount of nutrients, vitamins, fiber, and minerals compared to other greens (via Self). That’s partially due to the fact that it contains 96% water, as per Cooking Light, which is more than any of its leafy green counterparts. 

Consuming more water by way of iceberg lettuce isn’t necessarily a bad thing, but hydration should not be the driving factor for eating leafy greens, making iceberg lettuce the least desirable lettuce option of the bunch. It’s also low in calories, with only 14 per 100 grams (via Cooking Light). By comparison, spinach contains 23 calories and kale clocks in at 49 calories per 100 grams. Low-calorie foods might be fine for those who are on a calorie-restricted diet, but that lack of nutritional content doesn’t make up for all the other health benefits and nutrients that iceberg lacks, like fiber, calcium, protein, and vitamin C.

14. Romaine

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Another crispy, refreshing option in the lettuce aisle is romaine, a preferred leafy greens choice for Caesar salad. It can also be used in place of a burger bun or wrap or as the base in a fancy salad. However, with a high water content similar to iceberg lettuce, there’s little room left in the leaves of romaine for vitamins and nutrients, according to Medical News Today. That doesn’t mean romaine isn’t worth tossing into your next crispy salad, however. Touted as a good source of vitamins A, C, and K, romaine is also abundant in antioxidants, according to EatingWell. These can potentially help boost the body’s ability to fight off cancer, Parkinson’s disease, Alzheimer’s, and other long-term diseases. 

Romaine is also rich in potassium and folates, which contribute to the health and wellbeing of the cardiovascular and circulatory systems (via Medical News Today). That said, there are some downsides in opting for romaine, including the potential presence of bacteria and heavy metals that may be absorbed from the soil or from unsafe handling of raw produce, but these harmful effects can be avoided when the lettuce has been washed and stored properly. Try soaking romaine in cold water and a splash of distilled white vinegar to help clean and purify the lettuce before consuming it.

13. Butter leaf

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Butter leaf lettuce, also known as Bibb or Boston lettuce, is a tender, buttery lettuce that is mild in flavor (via LettuceInfo.org). It’s regarded as an excellent source of vitamins A and K, and is high in other nutrients like folate, calcium and iron, as per Our Everyday Life. Typically grown in the western United States, butter leaf lettuce is also a beneficial source of phytonutrients, which work together with other plant nutrients to help the overall health and wellbeing of your body. 

According to Our Everyday Life, butter leaf also contains minerals like copper and iron, which work together to help boost red blood cells in the body and therefore improve the flow of oxygen and reduce blood pressure. Of its many health benefits, it is uniquely advantageous for pregnant women as it contains folates, which prevent birth defects to the brain and spine in a fetus. With large, leafy greens that are easy to peel from the head, butter leaf lettuce is a great option to use as lettuce cup appetizers, or as a replacement for tortillas or sandwich bread.

12. Red leaf

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Another lettuce known to be primarily made of water, red leaf lettuce is higher in nutrients and lower in calories than its leafy green counterparts. With 96% water, as per Healthfully, plus a high level of vitamins A and K, red leaf lettuce is considered to be both a hydrating and healthy salad option. According to Healthline, one cup of shredded red leaf lettuce provides 40 micrograms of vitamin K, which contributes 44% of women’s daily intake, and 33% of men’s. 

Red leaf lettuce is also rich in beta-carotene, which plays a vital role in preventing vision loss, promoting healthy skin, and boosting the immune system, according to Healthline. The potassium and magnesium found in red leaf lettuce are known to help improve heart health by lowering blood pressure and preventing cardiovascular disease. Lastly, red leaf lettuce is a low-calorie food that is high in fiber, making it a highly recommended leafy green by doctors prescribing a weight loss diet to patients.

11. Arugula

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A member of the mustard greens family, arugula is known as a leafy green to most, but it actually falls under the umbrella of the mustard family, as per Fine Dining Lovers. With a vibrant color and a distinct peppery, robust flavor, arugula is packed with nutrients. Rich in potassium, calcium, antioxidants, and vitamins A, C, and K, this leafy green is also low-calorie, making it pretty attractive from a health standpoint. 

Adding arugula to the repertoire of cruciferous vegetables in your diet could lead to potential health benefits like improved vision, weight loss, stronger bones, and may also help lower your risk of cancer. Arugula is native to the Mediterranean, and has been reportedly used as an aphrodisiac but the ancient Romans since the first century (via EcoWatch). Modern research helps back that theory, indicating that dark leafy greens may help block contaminants that may negatively impact sexual desire. Lastly, arugula is a top-notch leafy green option thanks to its versatility in cooking. Try it as a pizza topping, in an omelet, or tossed in alongside some warm or cold pasta.

10. Radicchio

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Although not technically green in color, radicchio is a leafy lettuce that belongs to the cabbage family (via Food & Nutrition). Sometimes referred to as red chicory or Italian chicory, radicchio has some impressive health benefits that sets it apart from its leafy green contenders. One major health component specific to the chicory family are its levels of inulin, a non-digestible carbohydrate or type of fiber that helps with digestive health. 

According to Verywell Fit, one cup of radicchio provides 112% of the recommended daily values for vitamin K in adult females, and 85% in adult males, making it a uniquely nutritious option. Another health benefit specific to radicchio is its anti-parasitic properties that could help fight off infections caused by parasites such as roundworms (via Healthline). Some may balk at the taste, which can be bitter. However, that may be reduced when radicchio is combined with acidic or sweet ingredients. Try roasting it with balsamic vinegar, adding it to a chopped salad for a burst of bright color, or grilled with olive oil, salt and pepper.

9. Endive

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A crunchy, bright, and bitter member of the chicory family, endive is packed with vitamins, nutrients, and minerals. From subtle to bitter, there’s a type of endive for everyone including red endive, white endive, and curly endive (also known as frisée). As per Verywell Fit, each variety offers high levels of vitamin K, potassium, folate, and protein, offering distinctive health benefits unique to this variety of chicory. As a low glycemic index food, eating endive may help to reduce spikes in blood sugar, as well as aid in weight loss. Its folate content is also considered crucial for a healthy pregnancy as it reduces the risk of prenatal problems such as premature birth and certain birth defects. 

Adding endive to your diet may also improve your night vision, and overall eye health, as it contains beta-carotene and vitamin A, which helps reduce stress caused by light, and in turn sharpens the eye’s ability to see in darkness (via Verywell Fit). With its crisp and crunchy texture, endive leaves can be dipped in guacamole or other creamy dips as the perfect substitute for chips or crackers, or served as a stuffed finger-food appetizer. If you can find it and can decide which one of its many varieties works best for you, endive could be well worth the mental effort.

8. Dandelion greens

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If you’re on a budget, dandelion greens are a great way to incorporate a vitamin and nutrient dense food into your diet without breaking the bank, or adding much to your daily caloric intake, according to SF Gate. Although purchasing dandelion greens at the store may be more convenient, you may also comb through green spaces for them. Dandelions are best picked in spring before the flower has bloomed. Just be aware of the soil in which those dandelions are growing (you may not want to pick them up from ground laced with heavy metals or animal waste, for instance), not to mention any local trespassing laws.

If you can get pass those access hurdles, this leafy green is healthy indeed. With only 25 calories per cup, dandelion greens are rich in vitamins A, C and K, as well as nutrients like lutein, calcium, and zeaxanthin (via Livestrong). If you’re unfamiliar with how to eat them, never fear. You can easily add a handful of dandelion greens to raw salad, steam them as a healthy side dish option, cook them in a frying pan with other sautéed vegetables, or blend them in a smoothie. Any of these methods can help you reap the health benefits of this nutrient-dense leafy green.

7. Watercress

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According to Healthline, watercress is a spicy, peppery round leafy green that was once considered a weed, but is now recognized by the Centers for Disease Control, which ranks watercress first on a nutrient density score list of powerhouse fruits and vegetables. Watercress is an especially tough competitor when you consider that it’s ranked against superfood stalwarts such as spinach and kale. Belonging to the family of cruciferous vegetables, which includes broccoli, cabbage, and cauliflower, watercress has been used in herbal medicine since 500 BCE, when it is said that Hippocrates incorporated watercress into medical remedies (via Watercress Farms Inc).

As per Organic Facts, research indicates that adding watercress to your diet may help fight off cardiovascular disease, strokes, and certain types of cancer, as well as improve bone density, brain health, and immunity health thanks to its vitamins A, B, C, and E, and its mineral content, which includes high levels of iron, magnesium, calcium, and phosphorous. For some diners, watercress may be a bit too strong, but give it a try by using it in salads, as well as chopping it as an herb and adding it to sauces, soups, and sautéed dishes.

6. Collard greens

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A staple in the cuisine of the Southern United States, collard greens are a budget-friendly nutrition powerhouse. Ranked as one of the less expensive cruciferous vegetables on the market by the USDA, collard greens are also widely available as a fresh, frozen, or canned leafy green. 

According to Prevention, collard greens can help move things along in the digestive system due to its high fiber content, which also helps to protect the stomach from harmful bacteria that may lead to irritable bowel syndrome and other digestive problems. Collard greens are also rich in iron, calcium, magnesium, antioxidants, and vitamins A and K. Health benefits in consuming more collard greens reportedly include a reduced risk of cancer, lower cholesterol levels and blood pressure, improved skin, and boosted brain function. 

The sturdy, fibrous leaves of collard greens makes them chewy when consumed raw, but don’t let that dissuade you. With a little extra prep and kitchen time, you can enjoy collard greens through popular cooking methods like steaming, braising, and sautéing with spices and herbs. Likewise, though they can be bitter, a few easy fixes can help you make this green more palatable for everyone.

5. Mustard greens

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A unique member of the cruciferous vegetable family, mustard greens are one of the few leafy greens that are seasonally available in fall and winter, as per Clean Plates. The bold and peppery flavor of mustard greens mimics that of the mustard condiment, which is made from the seed of the mustard plant. Mustard greens carry a wide variety of nutrients like vitamin C and carotenoids, which help improve eyesight as well as act as an antioxidant with anti-inflammatory properties, as per the journal Molecules. 

Another benefit unique to consuming mustard greens is the potential to produce bile acids in the body, which help to lower cholesterol and improve heart health (via Nutrition Research). Unlike the aforementioned collard greens, which are typically too tough and fibrous to use without cooking, the more delicate mustard greens can be enjoyed in a variety of ways. Try them as a raw salad component. If the sometimes pungent taste sounds like a bit much, then know that mustard greens can also be steamed, fried, or added to soups and stews, which can reduce its more intense flavor profile.

4. Swiss chard

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Swiss chard and rainbow chard (which come from the same plant but are distinguished by white versus colorful stems) are both low in calories, sodium, and cholesterol, and high in a variety of nutrients like fiber, potassium, and iron (via Healthline). Belonging to the family of plants that also includes beets and spinach, chard has been in use for centuries, primarily in Mediterranean cuisine. With a vitamin E and vitamin A content that is nearly as high as the amount found in spinach, according to SF Gate, chard is clearly a top leafy green contender.

Swiss and rainbow chard can be consumed raw or cooked, with rainbow chard adding a bright pop of color to any salad. Meanwhile, Swiss chard contributes a dark green vibrancy to stir fry dishes, omelets, and as a standalone sautéed side dish. Swiss chard is also known for being a relatively easy and fast growing green that many at-home gardeners incorporate into their repertoires. It also thrives in cooler climates thanks to its sturdy stem and thick leaves, making this a good choice for someone who wants to put in a little time in their garden.

3. Beet greens

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Next time you purchase beets to roast, don’t just cut off the tops and throw them away. Those dark green and purple leaves are definitely edible, not to mention delicious and extraordinarily nutritious. As per Nutrition and You, beet greens boast many health benefits that extend beyond the more commonly-consumed beetroot, as the greens are known to carry more vitamins, minerals, and fiber. They’re also lower in sodium, fat, and calories. 

Beet greens also contain high amounts of vitamin C, while a diet high in beet greens is linked to a boosted immune system (via Nutrition and You). According to mindbodygreen, both beet greens and beetroot also contain polyphenols, which are naturally occurring micronutrients full of antioxidants that may help to reduce inflammation. A common method for cooking beet greens is to braise them with lemon and butter. You might also want to try tossing them into the mix along with some roasted beets to reap the most rewards from the entire plant.

2. Kale

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Sometimes referred to as the “queen of greens”, kale is a clear frontrunner in the produce aisle and has been having a moment in the nutritional mainstream. As a cruciferous veggie, kale is an excellent source of nutrients like fiber, protein, calcium, and vitamin C, among other (via Everyday Health). Its relatively high levels of potassium can also help reduce the risk of stroke and improve heart health. 

Like other members of the cruciferous family, kale acts as a natural detoxifier, and consuming more kale may help lower the risk for certain types of cancer, according to Everyday Health. Like with other dark leafy greens, kale can potentially protect your eyesight, support bone health, and lower blood sugar. The only real downside of kale is the prep work involved, which typically includes steps such as soaking, rinsing, trimming, and massaging the leaves to bring out the best flavor and texture.

1. Spinach

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In the war of spinach versus kale, spinach takes the cake thanks to its high nutritional content, versatility, and easy preparation. When comparing the nutritional content of spinach with kale, the two are neck in neck in terms of antioxidants and phytonutrients. However, spinach is a clear winner when it comes to iron, magnesium, potassium, zinc, folate, and vitamins A and E. According to Health, the vitamin and mineral content of spinach is shown to help protect your heart, brain, and potentially even your genes. 

Additionally, consuming spinach can help with weight loss, given that it’s high in fiber, and also triggers metabolic responses that signal a feeling of fullness to the brain. Lastly, while most dark leafy greens are often described as having a bitter taste, spinach is actually on the sweeter side. This makes it an especially versatile green that can be incorporated into just about every meal, from breakfast smoothies to lunchtime sandwiches to a spicy curry at dinner.

Top 14 useful herbs in the garden

Whatever the size of the garden – small or large, any hostess strives to set up beds with fragrant herbs and fresh salad. Many will now confirm what a special pleasure it is to pick up a crispy salad, your favorite parsley or dill under your window. Even people who are far from garden worries, one way or another, indulge themselves with useful greenery grown by their own hands, even if on the same windowsill. I also have such a bed. You will not believe it, but it brings me not only healthy vitamin goodies, but also a kind of pleasure and inspiration. My useful bed is constantly in the process of updating, that is, life is in full swing on it, plants are constantly updated due to their high demand.

“green” vitamins

best diet

What you need to know about the salad garden?

• On a useful garden bed with herbs, life passes in three stages: some lettuces, as soon as they ripen, go to the dinner table, the second ones gain strength and grow up, the third ones are sown after the rest.
• Combine salads according to the maturity of the variety (early-ripening with late-ripening), and then a fresh crispy salad will be on your table from May until the first frosts.
• Growing different varieties of salads, you will always have on the table a variety of healthy greens in terms of taste and vitamin qualities.
• The chemical composition of lettuce includes the best and most of the periodic table, these are such important elements for our body as magnesium, iron, phosphorus, potassium, calcium, magnesium, zinc, chromium, folic acid, as well as countless vitamins. The main ones are C, B ₁ , B ₂ , B ₅ , B ₆ , PP, E, A, and this is not the limit.
• The bitter taste of some salads causes a beneficial substance – the alkaloid lactucine, which has a positive effect on the nervous and digestive systems, normalizes blood pressure, sleep and metabolism.
• If you decide to go on a diet, then a healthy bed is the first assistant in this matter. All salads are low-calorie and are a dietary product. They contain a large amount of fiber and dietary fiber, which helps to cleanse the body like a broom.

So, what to choose and plant on our useful garden bed? Modern breeders have bred a great variety of different varieties of salads. I grouped them all into large main groups of several varieties.

the chemical composition of greens includes the best and most of the periodic table

Top 14 Healthy Greens

1. Iceberg – lettuce with tender crispy leaves of neutral, very fresh taste. Forms loose heads of cabbage with a diameter of 10–20 cm. It is sown at intervals of 2 weeks throughout the season, starting from the period when the soil thaws by 4 cm, and the last time at the end of August.

2. Leaf and head lettuce – represented by a very large number of varieties with different intensity of taste and bitterness. Grow in the form of a basal rosette or a loose head of cabbage. Either seedlings or seeds are planted in the ground at the earliest possible time, and new beds are sown every 1–2 weeks throughout the warm period.

3. Arugula – the legendary plant, recognized as a panacea for many diseases, has a spicy mustard and slightly oily taste, especially delicious with meat or as an additional spicy note in vegetable and green salads. It is sown in the garden 4-5 times per season, easily propagated by self-sowing.

4. Watercress is an early ripening lettuce that is ready to go on the plate in 10-20 days after germination. It has a pleasant bitter-spicy taste. It is sown with an interval of 12-15 days. Also great for growing on a windowsill, adding coziness to the kitchen.

5. Radicchio is a favorite of all Italians with a signature bitter and spicy taste. It grows in the form of a dense burgundy-red head of cabbage with thick contrasting white veins. Depending on the variety, it is sown from early May to late August.

healthy herbs

watercress

6. Romaine is another “legend” of cooking, because its leaves are an integral part of Caesar salad. It grows in loose or compressed rosettes with a thick, juicy central vein, famous for its freshness with a slight nutty flavor. Sow every 3-4 weeks.

7. Ramson – the very first greens that appear on our beds, when both onion and garlic are just starting to grow. It has a mild garlic flavor and looks like lily of the valley bushes. It is grown as a perennial bulbous plant, always in the shade. The very first spring leaves are the most delicious and healthy.

8. Fennel – received the name “sweet dill” from gardeners. Appearance matches that of dill, with large rosettes and vigorous growth. It is a source of ascorbic acid, a large amount of rutin, vitamins B, E, K, A. It gives dishes a sweet anise flavor. All parts of the plant are used in food – the false bulb, leaves and seeds. It is sown 1-3 times per season.

wild garlic

fennel

9. Onions is another large group of plants represented by different species. These are onions, shallots, leeks, batun, chives, slime and multi-tiered onions. This also includes garlic. These are all perennial plants that, side by side on the same bed, will always come to the table for any dishes. The richest storehouse of the most valuable vitamins and useful elements.

10. Sorrel and spinach are perennial plants growing in rosettes of very useful leaves. Spinach is not unreasonably credited with incredible properties that make a person healthy and strong. They have a sour taste, sorrel is a little more intense. This is an excellent addition to green salads, first courses, plants are used as the main filling in ravioli, and much more. They are sown once a year in spring or before winter, because they bloom in the second year and often disappear after winter.

11. Celery is a plant whose list of useful properties is worthy of a dissertation. It has a recognizable “celery” taste and aroma. Two types of celery are suitable for our garden – leaf and stem, which grow in the form of a low bush or a powerful plant with thick juicy basal petioles. It is grown by seedling methods or by direct sowing into the soil at the end of April once a year.

celery

in greens vitamins: C, E, B, beta-carotene

12. Parsley is an extremely healthy plant that is five times higher than lemon in vitamin C content and carrot in carotene content. An indispensable addition to summer salads, it adds a homely taste to them. Sowing is carried out annually in early spring or before the first frost in late autumn.

13. Cucumber Grass is an excellent substitute for a cucumber when it has barely hatched from the ground, and in usefulness goes far ahead of it. It grows as a basal rosette of rough leaves with a cucumber fresh smell and taste. It begins to bloom very quickly, so sowing is carried out every 3-4 weeks.

14. Chard is a spectacular plant that invariably becomes a decoration of any garden. This is a basal rosette of leaves on long, and most importantly, bright – crimson, snow-white, yellow or orange – petioles. In food, like spinach, petioles and leaves are consumed. It mainly promotes the removal of insoluble salts from the body and improves immunity. It is sown like a beet – in April-May, once per season. Lettuce beds can be arranged no worse than a beautiful flower garden. Any greens and salads, like flowers, have a different shape and color. So even from a simple bed you can create landscape masterpieces. Spicy herbs will also complement a healthy bed: dill, tarragon or tarragon, basil, cilantro, thyme, oregano, marjoram, basil, mint, lemon balm, cumin and many others.

flower bed

To make a bed:

• A useful bed is laid in late autumn, when parsley, sorrel, spinach and garlic can be planted on it. In early spring, the entire assortment of salads and plants selected in advance is sown.
• For this, a plot of land is dug up, fertilized only with organic fertilizers, because what we put in the garden, then we will later get greenery, and therefore into our body.
• Seeds are sown in parallel beds to a depth of 1–3 cm.
• Caring for your favorite garden consists of watering, weeding and regular sowing of fresh seeds of new plants. In order for the seeds to sprout better in the summer, the soil with freshly sown seeds is mulched over the top with peat, non-coniferous sawdust, seed peel, chopped bark or grass collected after mowing the lawn.

greenery on the windowsill

useful and beautiful

A useful garden bed is valuable for its variety, availability and freshness of products. It has been proven that greens lose up to 70% of their beneficial properties and vitamins within a couple of hours after cutting. Growing such healthy greens in your garden or windowsill is available to everyone, and then the body’s vitamin supply is guaranteed!

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7 types of the most useful greens / From dill to spinach – an article from the “Healthy food” section on Food.ru

Why greens are considered healthy

We often hear that greens should be eaten. But we can name only a few of its useful properties. In fact, greenery has many more advantages.

It contains vitamins, microelements and a lot of healthy fiber. There are few calories in greens, so you can safely eat it on a diet.

For proper digestion, it is necessary to maintain normal stomach acidity. Greens do a great job with this task. Add it to your regular meals. Fans of fried food should remember this rule and eat a serving of green salad along with meat.

Greens also have a good effect on general well-being: some types help to calm the nervous system, others tone up and give strength.

What else is important to know about greens:

• The best greens are young and fresh. Keep this in mind when you go shopping. Or you can try growing your own. With a little effort, there will always be fresh basil, mint and rosemary on the windowsill;

• Greens seem like an ideal product, but not everyone can use them: they can be allergic. A healthy person needs about 100 g of greens per day. Exceeding the norm can lead to intestinal upset;

• Parsley, dill and many other herbs are great for making smoothies. In Caucasian cuisine, greens are often mixed with fermented milk drinks. If you add a banana or figs, you get a healthy and satisfying dessert;

• In summer you should take advantage of the availability of greens and eat them fresh. In winter, it is better to choose extinguishing;

• Greenery is a versatile product. Even ordinary dill is suitable for different dishes. For example, it is he who is one of the main ingredients of achma.

What greens to eat

Each type of green has its own superpower. This collection contains seven types that are easy to find in a store or market.

• Parsley

This herb contains vitamins B, K and E, and it has 4 times more vitamin C than lemon. There are 8 minerals in parsley at once: phosphorus, potassium, magnesium, selenium, fluorine, iron, zinc and calcium. Regular consumption of these greens is necessary for the prevention of stroke. And parsley has a positive effect on brain function and improves memory.

Parsley is called a woman’s green and is believed to help women with cycle failures and reduce pain during menstruation.

Parsley can be used to make an inexpensive version of pesto sauce or bake a fragrant baguette.

• Dill

One of the most common types of herbs. This spicy annual plant is found on all continents. And if parsley is for women, then dill is considered male greens. Dill affects the genital area of ​​men, helps with inflammatory diseases of the urethra.

Of course, not only men need useful properties of dill. This plant should be added to everyone’s dishes. It is necessary so that other necessary substances are better absorbed. Dill improves digestion, strengthens the heart and blood vessels. Pairs well with fish dishes and salads.

Interesting fact

In ancient Greece, girls wove dill wreaths and gave them to their beloved ones.

• Basil

This fragrant herb has an antiseptic or antimicrobial effect. Basil is rich in vitamin P or carotene. It helps to reduce anxiety, relieve headaches, improve the condition of hair and nails.

Basil is needed during the SARS season – it helps the immune system. It is important to remember that the plant has a mild diuretic effect.

If you’re used to using basil just to enhance the flavor of a dish, try something new. For example, smoothies.

• Celery

This herb is very popular among healthy eaters. There are many reasons to include it in the diet: it increases efficiency, strengthens the nervous system and bones. Celery helps the digestive tract – acts as a natural laxative, take this into account when cooking. Another plus – the fiber contained in it removes excess fluid from the body.

There are a lot of vitamins in celery: B, A, E, K, C, N. Keep this plant in the refrigerator for no more than a week, then it loses many useful properties. Celery can be fried, added to soups and salads.

• Cilantro

A herb that brings out the flavor of many dishes. Most often it is added to meat, but it perfectly complements the flavor of soups and salads. This herb is a source of organic acids, fiber, trace elements and vitamins. Its composition will bring many benefits to a person: it will reduce pain, help the immune system, and improve blood formation processes. Also, cilantro has an expectorant effect. It contains a lot of copper, without which the process of collagen formation cannot do.

Cilantro should be eaten with care. A large amount of this herb can provoke a sleep disorder and memory loss. In addition, it should not be eaten with gastritis, heart disease and increased acidity of the stomach.

Cilantro is especially good as a seasoning for meat, but vegetables are also excellent with it. Especially those that themselves do not have a bright taste. With cilantro, you can cook, for example, cauliflower.

• Spinach

Grass from the Middle East is full of vitamins: C, A, B1, B2, B6, PP, P, E, D2, K. Spinach is rich in minerals and phytonutrients that lower cholesterol. Iodine is also good for thyroid health.

An important property of spinach is its high content of protein, carbohydrates and fiber. Spinach is able to normalize intestinal motility, improve metabolism and strengthen the body.

Stew spinach, add to meat, pasta and scrambled eggs.

• Green onions

Onions are available all year round and are easy to grow at home. A familiar and inexpensive plant should be added to food more often. Onion destroys infections, fights inflammation, improves appetite, relieves fatigue and increases hemoglobin levels.

Onion has a good effect on vision, reduces the risk of caries and even prevents the aging process. Green onions can be an addition to the first or second course, broths are prepared on its basis, used as a filling for flat cakes.

Tip

To keep your herbs fresh longer, put them in water. Take a compact container, fill it with cool water and immerse the tufts of grass in it. Place the container in the refrigerator.

What can be done?

Buy greens more often or grow them at home. You can prepare greens for the winter yourself.