Which salad greens offer the most nutritional benefits. How can you choose the healthiest leafy greens for your salads. What are the top-ranked salad greens based on flavor and nutrition. Discover the best and worst salad greens to elevate your meals.

The Importance of Leafy Greens in Your Diet

Incorporating leafy greens into your daily diet is a simple yet powerful way to improve your overall health. These nutrient-dense vegetables offer a wide range of benefits, including:

• Reducing the risk of heart disease
• Promoting longevity
• Lowering cancer risk
• Enhancing memory function
• Boosting energy levels

The United States Department of Agriculture (USDA) emphasizes the importance of consuming leafy greens regularly. But how can you incorporate more greens into your diet? Here are some creative ways:

1. Blend them into smoothies
2. Cook them as a side dish
3. Juice them with other vegetables and fruits
4. Add them to casseroles, pasta dishes, and soups
5. Incorporate them into baked goods

By thinking outside the box, you’ll discover that leafy greens are far more versatile than just being a basic salad base. Aiming to consume a healthy salad three to four times per week is an excellent goal for improving your overall nutrition.

Understanding the Nutritional Value of Different Salad Greens

While all leafy greens offer health benefits, they are not created equal in terms of nutritional content. To help you make informed choices, we’ve ranked 15 popular varieties of salad greens from worst to best, based on their nutritional density and overall health benefits.

Iceberg Lettuce: The Least Nutritious Option

Iceberg lettuce, while popular in wedge salads, cheeseburgers, tacos, and subs, ranks at the bottom of our list due to its low nutritional value. Why is iceberg lettuce considered the least desirable option?

• High water content (96%)
• Low in nutrients, vitamins, fiber, and minerals
• Only 14 calories per 100 grams
• Lacks significant amounts of fiber, calcium, protein, and vitamin C

While iceberg lettuce can provide hydration due to its high water content, this should not be the primary reason for consuming leafy greens. If you’re looking to maximize the nutritional benefits of your salads, it’s best to opt for more nutrient-dense alternatives.

Romaine Lettuce: A Step Up from Iceberg

Romaine lettuce, popular in Caesar salads and as a low-carb wrap alternative, offers more nutritional benefits than iceberg lettuce but still falls short compared to other greens. What are the pros and cons of romaine lettuce?

Pros:

• Good source of vitamins A, C, and K
• Rich in antioxidants
• Contains potassium and folates

Cons:

• High water content, limiting nutrient density
• Potential for bacterial contamination if not properly washed
• May absorb heavy metals from soil

To minimize the risk of contamination, soak romaine lettuce in cold water with a splash of distilled white vinegar before consuming.

Butter Leaf Lettuce: A Tender and Nutrient-Rich Option

Butter leaf lettuce, also known as Bibb or Boston lettuce, offers a tender texture and mild flavor. How does it compare nutritionally to other greens?

• Excellent source of vitamins A and K
• High in folate, calcium, and iron
• Contains beneficial phytonutrients
• Rich in minerals like copper and iron

Butter leaf lettuce is particularly beneficial for pregnant women due to its folate content, which helps prevent birth defects affecting the brain and spine of the fetus.

The Nutritional Powerhouses: Kale and Spinach

When it comes to nutrient density and overall health benefits, kale and spinach consistently rank at the top of the list. How do these two supergreens compare?

Kale: The King of Leafy Greens

Kale has earned its reputation as a nutritional powerhouse for good reason. What makes kale so exceptional?

• Extremely high in vitamins A, C, and K
• Rich in antioxidants like quercetin and kaempferol
• Contains glucosinolates, which may have cancer-fighting properties
• High in fiber, promoting digestive health
• Excellent source of calcium and iron

Kale can be enjoyed raw in salads, sautéed as a side dish, or baked into crispy chips for a healthy snack alternative.

Spinach: A Nutrient-Dense Powerhouse

Spinach is another top contender in the world of leafy greens. What makes spinach a nutritional superstar?

• High in vitamins A, C, K, and folate
• Rich in iron and calcium
• Contains antioxidants like lutein and zeaxanthin, beneficial for eye health
• Low in calories but high in fiber
• Versatile in both raw and cooked applications

Spinach can be easily incorporated into smoothies, salads, omelets, and pasta dishes for a nutritional boost.

Exploring Lesser-Known Salad Greens

While kale and spinach often steal the spotlight, there are many other nutritious and flavorful greens worth exploring. Let’s take a look at some lesser-known options that can add variety to your salads:

Arugula: The Peppery Powerhouse

Arugula, also known as rocket, offers a distinctive peppery flavor and impressive nutritional profile. What makes arugula stand out?

• Rich in vitamins A, C, and K
• Contains glucosinolates, which may have cancer-fighting properties
• High in calcium and potassium
• Low in calories but high in flavor

Arugula pairs well with fruits, nuts, and cheeses in salads, and can also be used as a pizza topping or in pesto.

Watercress: The Underrated Superfood

Watercress is often overlooked but packs a powerful nutritional punch. What are the benefits of incorporating watercress into your diet?

• Extremely high in vitamin K
• Good source of vitamins A and C
• Contains antioxidants that may help reduce cancer risk
• May help improve bone health
• Has a unique, slightly peppery flavor

Watercress can be used in salads, sandwiches, or as a garnish for soups and other dishes.

Microgreens: Tiny Greens with Big Benefits

Microgreens are young, tender greens harvested shortly after sprouting. Why should you consider adding microgreens to your salads?

• Extremely high in nutrients, often more concentrated than mature plants
• Rich in antioxidants
• Available in a variety of flavors and textures
• Can be grown easily at home

Microgreens can be used as a garnish, added to smoothies, or incorporated into salads for a nutritional boost and flavor enhancement.

Combining Greens for Maximum Nutritional Benefits

While each type of salad green offers unique benefits, combining different varieties can provide a broader spectrum of nutrients and create more interesting flavor profiles. How can you create the ultimate nutritional powerhouse salad?

The Perfect Salad Mix

Consider combining these greens for a nutrient-dense and flavorful salad base:

• Kale: For its exceptional nutrient content and hearty texture
• Spinach: To add iron, folate, and a milder flavor
• Arugula: For a peppery kick and additional antioxidants
• Watercress: To boost vitamin K and add a unique flavor
• Microgreens: For concentrated nutrients and visual appeal

By mixing these greens, you’ll create a salad that’s not only nutritionally diverse but also interesting in terms of texture and flavor.

Enhancing Nutrient Absorption

To maximize the nutritional benefits of your salad, consider these tips:

1. Add a source of healthy fat, such as avocado or olive oil, to improve the absorption of fat-soluble vitamins
2. Include a source of vitamin C, like citrus fruits or bell peppers, to enhance iron absorption from leafy greens
3. Massage tougher greens like kale with a bit of oil and lemon juice to improve texture and digestibility
4. Lightly cook certain greens to reduce oxalates and improve mineral absorption

Addressing Common Concerns About Leafy Greens

While the benefits of consuming leafy greens are numerous, some people may have concerns or questions about incorporating them into their diet. Let’s address some common issues:

Pesticide Residue: Should You Be Worried?

Many leafy greens are on the Environmental Working Group’s “Dirty Dozen” list, indicating higher levels of pesticide residue. How can you minimize your exposure to pesticides?

• Choose organic greens when possible
• Wash all greens thoroughly before consuming
• Consider using a vegetable wash or soaking in a vinegar solution
• Grow your own greens at home

Oxalates: A Concern for Some Individuals

Some leafy greens, particularly spinach and Swiss chard, are high in oxalates, which can be a concern for individuals prone to kidney stones. What can you do if you’re worried about oxalate intake?

• Vary your greens to avoid excessive consumption of high-oxalate varieties
• Lightly cook high-oxalate greens to reduce oxalate content
• Pair high-oxalate foods with calcium-rich foods to reduce oxalate absorption
• Consult with a healthcare professional if you have a history of kidney stones

Goitrogens: Impact on Thyroid Function

Some leafy greens, particularly those in the cruciferous family like kale and collard greens, contain goitrogens, which can interfere with thyroid function in large amounts. How can you enjoy these nutritious greens while minimizing potential thyroid issues?

• Cook cruciferous vegetables to reduce goitrogen content
• Vary your greens to avoid excessive consumption of goitrogen-rich varieties
• Ensure adequate iodine intake through other dietary sources
• Consult with a healthcare professional if you have thyroid concerns

Innovative Ways to Incorporate More Leafy Greens into Your Diet

While salads are an excellent way to consume leafy greens, there are many other creative methods to increase your intake. How can you incorporate more greens into your daily meals?

Beyond Salads: Exciting Green-Centric Recipes

Try these innovative ideas to boost your leafy green consumption:

1. Green smoothies: Blend spinach or kale with fruits for a nutrient-packed drink
2. Pesto variations: Use arugula or kale instead of basil for a unique twist
3. Stuffed greens: Use large leaves like collards or Swiss chard as wraps
4. Green soups: Blend various greens into creamy, nutritious soups
5. Green pancakes or waffles: Add pureed spinach to your breakfast batter

Sneaky Ways to Add Greens to Family Favorites

For picky eaters or those who aren’t fond of leafy greens, try these subtle incorporation methods:

• Blend finely chopped greens into pasta sauces or meatballs
• Add pureed spinach to homemade pizza dough
• Mix chopped greens into scrambled eggs or omelets
• Incorporate finely shredded greens into baked goods like muffins or quick breads
• Use leafy greens as a base for homemade pesto to top proteins or pasta

The Future of Leafy Greens: Emerging Trends and Research

As nutrition science advances and consumer preferences evolve, the world of leafy greens continues to expand. What are some emerging trends and areas of research in the realm of salad greens?

Novel Varieties and Cultivation Methods

The agricultural industry is constantly developing new varieties of leafy greens and innovative cultivation techniques. What can we expect to see in the future?

• Vertical farming and hydroponics for year-round, pesticide-free greens
• Gene-edited varieties with enhanced nutritional profiles
• Rediscovery and popularization of heirloom and wild greens
• Indoor cultivation systems for home-grown greens

Ongoing Nutritional Research

Scientists continue to study the health benefits of leafy greens and their components. What areas of research are currently being explored?

• The role of specific phytonutrients in disease prevention
• The impact of leafy greens on gut microbiome health
• Potential cognitive benefits of regular green consumption
• Optimization of nutrient content through cultivation and processing methods

As our understanding of the nutritional benefits of leafy greens grows, we can expect to see even more emphasis on incorporating these powerhouse vegetables into our daily diets. By staying informed about the latest research and trends, you can make the most of these incredible natural resources to support your health and well-being.

Ranking 15 Salad Greens From Worst To Best

Joni Hanebutt/Shutterstock

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

otello-stpdc/Shutterstock

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

Elizaveta Galitckaia/Shutterstock

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

Kitamin/Shutterstock

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

Rimma Bondarenko/Shutterstock

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

Elena Rostunova/Shutterstock

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

Brent Hofacker/Shutterstock

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

DUSAN ZIDAR/Shutterstock

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

Fotema/Shutterstock

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

ANEK SANGKAMANEE/Shutterstock

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

Anjarsari laofiati putri/Shutterstock

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

Supakvadee T/Shutterstock

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

Yuriko Nakao/Getty Images

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

olepeshkina/Shutterstock

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

Natali Zakharova/Shutterstock

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.

15 Types Of Greens That Are Perfect For Salads

Sea Wave/Shutterstock

By Kathleen Chambless/Nov. 5, 2022 10:15 am EST

There are few food groups as versatile as salads, as hundreds of variations exist. You’ll find them with and without greens, cold or hot ones, and even sweet options that all fall under the salad umbrella. When a classic Caesar or Cobb salad doesn’t fit your mood, finding another recipe is not difficult. Unfortunately, the endless variety can make it easy for any chef to fall into a rut. 

It might seem obvious to experiment when you get stuck, and changing up your ingredients is a great way to spark a new love for salads. By switching from chicken to salmon, or corn to beans, you can create an entirely different flavor profile on top of the same iceberg lettuce you’ve been using. If you are less interested in changing your regular salad add-ins, try updating the salad’s base. Modifying your greens is a great way to inspire creativity and introduce potential health benefits to your diet. Allow us to introduce you to a selection of standard and uncommon greens, perfect for your next salad experience.

Butter lettuce

PotaeRin/Shutterstock

Butterhead, or butter, lettuce is a popular option for daily salad greens. The leaves are relatively small and tender with a mild, buttery flavor, hence the name. If you think this green looks familiar, you’d be right, as it’s prevalent in salads. Butter lettuce also goes by the names Bibb lettuce and Boston lettuce (via Grower Today). All three varietals have small round heads with loose leaves. 

According to Healthline, butter lettuce is known as a great source of vitamin K. It also boasts a good amount of folate and vitamin A. With the mild flavor of these leaves, butter lettuce is a green that lends itself well to almost any salad. Add citrus and top with grilled shrimp to create a showstopper summer salad, or reach further into classic recipes and try a delicious salad Niçoise with fresh vegetables, tuna, and a basic vinaigrette.   

Romaine

New Africa/Shutterstock

Romaine lettuce is a classic for a reason. It’s mild, versatile, and readily available, making it no surprise that it accounts for 30% of all salads (via Colorado State’s Food Source Information). Specialty Produce describes romaine as “crisp, succulent, and crunchy,” and we couldn’t agree more. The produce provider also claims that romaine thrives both when used raw and torn fresh for salads and when cooked by braising or grilling the leaves before it’s added to a recipe. 

Though we often relegate romaine to the realm of iceberg lettuce, it’s much more nutritionally dense than the other salad staple. According to EatingWell, romaine lettuce has roughly the same amount of vitamin A as spinach per serving and is a substantial source of antioxidants. You can skip the Caesar salad and try a sweet mango chicken, or mix chopped romaine with herbs and a pomegranate molasses dressing to create a gorgeous fattoush. 

Bok choy

Nungning20/Shutterstock

Bok choy, literally “white vegetable” in Cantonese (via Daily Harvest Express), is a member of the Brassica family, along with broccoli, kale, and collard greens. This close family relation also makes bok choy an excellent source of nutrients. According to Healthline, bok choy is a fantastic source of vitamins C and K. This cruciferous vegetable also acts as a source of fiber, another essential element to keeping healthy. 

There are two varietals of bok choy, baby and regular. Vanjo Merano from Panlasang Pinoy explains that these two types really only differ in size. Baby bok choy matures in 40 days, whereas regular bok choy takes 10 more days to grow. The younger leaves of baby bok choy are milder and more tender, making them ideal for raw salads. If you prefer to cook your bok choy, it holds up well to grilling and sautéing. Try adding stir-fried bok choy to your next salad for a hint of the green’s mustard flavor. 

Chard

olepeshkina/Shutterstock

While kale is cemented in the culinary world, it can still be daunting to work with, especially if you’re not a fan of the notoriously bitter flavor. Enter chard — kale’s milder cousin with similar nutrition benefits. A 300-gram serving of raw chard contains more magnesium and iron than kale, though kale outperforms chard in calcium, copper, and potassium (per Foodstruct). Chard is especially good for those on a low-carb, low-sugar, or low-calorie diet, as it outperforms kale in all of those areas. 

Despite chard’s milder taste, it can still present a few challenges in the kitchen. Luckily, it can be prepared in the same way as kale by taking a moment and massaging the leaves before using them raw. If you prefer to cook your dark leafy greens, you’re in luck. Contrary to most kale recipes that call for removing the ribs, chard ribs are edible and provide a great pop of color in your next warm salad. 

Spinach

Natali Zakharova/Shutterstock

Spinach is an excellent source of iron and vitamin K1 (via Healthline). Its tender leaves and mild, sweet flavor lends themselves well to almost every application. Enjoy spinach raw and paired with something acidic like grapefruit to bring out its natural sweetness, or sauté it with mushrooms and aromatics like garlic, onion, or shallots before adding it to a salad. Though spinach is a common salad ingredient for most and can become a little boring, it’s a great base for most toppings. Spinach is also perfect for experimentation, like a cold soba noodle salad with miso and spicy tahini. 

Unfortunately, spinach is one of those greens that seem to spoil the day after you buy it. Spinach will stay fresh for a few hours if it’s kept out of direct sunlight. For the best results, keep fresh spinach in the fridge and avoid washing the leaves until right before you plan to use them. 

Frisée

Jareerat/Shutterstock

Also known as curly endive, frisée lettuce is a great variant to add a unique texture or appearance to your salads. According to Saladpedia, the outer leaves have a deeper, more bitter flavor, though the lighter internal leaves of the lettuce are bright and somewhat tart. This makes it particularly great for bistro salads with fatty toppings like bacon and blue cheese or as a topping for salads that contain sweeter elements like grapes or buttery cheeses such as brie or soft goat cheese.  

Like all endives, frisée is a member of the chicory family and can be used in the same ways (via MasterClass). Frisée lettuce benefits from tearing rather than chopping the leaves into pieces, as it keeps you away from the pale white core, which is notoriously bitter. Frisée pairs beautifully with chicken, and exploring the world of hot salads with a warm chicken salad on greens rather than a traditional mayonnaise-based chicken salad can bring more exciting flavors and experiences to the table.  

Dandelion greens

Madeleine Steinbach/Shutterstock

Though we don’t recommend eating weeds directly from your local park without an in-depth knowledge of the potential pesticides used, dandelion greens are an amazing salad option for those who are adventurous enough to try them. Versatile and peppery, these greens are great as a base for salads or mixed in with other types of lettuce and herbs. They can be eaten raw, braised, and sautéed with garlic and Parmesan to make a great topper for salads; their citrusy taste and peppery bite make them fantastic for pairing with a variety of different flavors.  

These simple weeds are dietary powerhouses (via Michigan State University). Dandelions boast large amounts of nutrients and antioxidants, including riboflavin and vitamin A. Just one cup of these greens contain two times the amount of iron as spinach and offers 500% of your daily intake of vitamin K. If you consider adding dandelion greens to your repertoire, try finding young greens at local farmers markets, or grow them yourself and keep them away from any weed killers and pest control.

Red leaf lettuce

PotaeRin/Shutterstock

If you have ever picked up a lettuce blend from your grocery store of choice, you probably came across green and red leaf lettuce. This type of green is also called loose leaf lettuce and comes in two varietals: green and red. Per Produce Market Guide, red loose leaf lettuce has straight leaves tipped with maroon that tends to frill out on the edges. The leaves also tend to be on the smaller side, averaging between five and six inches, so it’s great for chopped salads when you want to use the entire head of lettuce.   

The leaves are incredibly tender and have a very mild taste and a decent amount of nutrients like vitamins A and K (via Lettuce Info), which makes them synonymous with salad mixes and act as an excellent base for salads where you want the toppings to be the star of the meal. No matter the color, loose leaf lettuce is a good choice for summer salads and pairs well with other seasonal produce, including berries and grilled corn. 

Arugula

Sea Wave/Shutterstock

Peppery, tender, and delightful, arugula is more than capable of stepping away from lettuce blends to stand on its own. Though it’s closely related to broccoli and Brussels sprouts, arugula is known for bringing a mustardy kick to salads. Though Encyclopedia Britannica classifies arugula (or “rocket” in the U.K.) as an herb from the mustard family, it’s generally consumed as a vegetable and used in the same ways. This leafy green is rich in vitamins A, C, and K, as well as iron, calcium, and folic acid.  

Foodiosity clarifies that arugula is similar to dandelion greens and other dark leafy greens, meaning that arugula is milder when it’s young, and the peppery taste is less pungent. If you’re working with a bitter ingredient or something that would benefit from acidity, arugula is your new best friend. While it is fantastic raw and mixed in with other greens in a salad, it’s really the star in this seared wax bean salad that’s perfect for using up the last of the beans from the garden. 

Escarole

Candice Bell/Shutterstock

Escarole is another member of the chicory family, making it nutritionally similar to endives and other dark leafy greens like kale. Escarole looks like a cross between butter lettuce and frisée, and it’s commonly found in traditional Italian cooking, like the ever-popular Italian wedding soup. When eaten raw, it’s slightly bitter, as is typical for most chicory, but escarole is highly versatile and accessible compared to some of the other members of this illustrious family.  

Escarole can be braised or sautéed before you add it to a warm salad and is an excellent addition to soups and pasta. Luckily, escarole is easy to find at most specialty grocers or farmers markets. This ease of access makes it an easy alternative when you’re tired of kale and want something milder than chard. The slight bitterness of escarole pairs perfectly in salads with sweeter toppings like apples and earthy golden beets, so it’s ideal for winter months, as escarole is also in season along with these ingredients. 

Napa cabbage

Pixel-Shot/Shutterstock

Though it often brings to mind California vineyards, napa cabbage’s name actually refers to the Japanese word nappa, which means “leafy green.” Cabbage might not be your first thought when it comes to salad greens, but if you turn up your nose at this crunchy, mildly flavored vegetable, you’re missing out on an excellent option for your next lunch break. This cabbage differs from its red and standard green relatives in both size and flavor. It’s both sweeter and milder than regular cabbage, which makes it ideal for eating raw.

Shred napa cabbage into a slaw-like salad, or use the tender interior leaves as the base of any salad that uses romaine. This mild green thrives in salads with salty dressings based on soy sauce and sesame oil or as a carrier for spice and acid to cut through fatty foods like bulgogi or pork belly. Similar to bok choy in terms of nutrition, it’s a little less nutritionally dense compared to the darker green leaves of its cousin, but still a delicious and healthy addition to any salad you prefer. 

Mȃche

Alesia.B/Shutterstock

Though the name mȃche might catch you off guard, according to Dutch Meadows Farms, many people have tried this small leafy green or something similar to it before. Mȃche is a cold-weather green that is also known by the names lamb’s lettuce and corn salad, and the soft nutty flavor of the leaves lends itself well to that name. It contains a good amount of calcium, copper, and iron in each serving and can provide 64% of the daily recommended value of vitamin C with a 3.5-ounce serving (via Heal with Food).

Similar to spinach, but with less bitterness, mȃche can be used and prepared in many of the same ways. You can steam the leaves for other uses or eat them raw in salad mixes like mesclun and as a complement to sharper or more strongly flavored greens like mustard greens (per Harvest to Table).

Mizuna

vaivirga/Shutterstock

Mizuna is by far one of the most interesting potential additions to your salad rotation. It boasts a uniquely sharp flavor profile, serrated feathery edges, and a long history to boot. According to Masterclass, mizuna is considered a “Kyo yasai,” or an heirloom crop from Kyoto, Japan. The versatility of this green is nearly unmatched, as it has almost 15 different varieties and is an excellent accompaniment to salads, soups, dumplings, and more (via Umami Insider). According to Ennabta Farms, it’s also an excellent source of vitamins A, C, and K and various antioxidants.

If you plan to prowl your local Asian supermarket in search of these beautiful Japanese mustard greens, try stir-frying them in a little olive oil. They’ll maintain crunch and flavor while the heat mellows out their spice. These greens highlight the natural sweetness of other vegetables and serve as a showcase for these flavors, like this fresh tomato salad with coriander vinaigrette.  

Kale

olepeshkina/Shutterstock

Kale has been the reigning queen of salad greens ever since its explosion into the culinary scene. For years, it seemed like kale was everywhere, from smoothies to pasta, and thankfully, it’s managed to ride the wave of fame with its head held high. Many still consider kale a superfood, with dieticians and home cooks praising its nutritional value. According to the Harvard School of Public Health, kale contains high amounts of vitamins A, K, B6, and C, as well as calcium, potassium, copper, and manganese. Harvard also states that kale and other cruciferous vegetables contain a chemical called glucosinolates that scientists are researching for their potential role in preventing certain cancers and heart diseases.  

Beyond its bountiful health benefits, kale is a delicious choice for diversifying your diet. Its dark leaves can be used in a variety of salads, from an avocado and sweet corn Mexican salad to a hearty Greek salad that’s made more filling for the winter with cranberries and green apples. Regardless of how you choose to use kale, be it steamed and sautéed or raw and shredded, make sure to avoid common kale mistakes and take a few extra moments during prep to get those fibrous leaves tender enough to enjoy. 

Watercress

Brent Hofacker/Shutterstock

Watercress, or just “cress” if you’re in a hurry, is a member of the Brassicaceae family. It’s closely related to vegetables like broccoli, radishes, and arugula. According to The Watercress Company, this green has a long history dating back to ancient Greece. According to legend, the Greek father of medicine, Hippocrates, founded his first hospital close to a stream where watercress was abundant in order to always have access to the plant he used to treat his patients. The Aggregate Nutrient Density Index found that watercress is a fantastic supply of vitamins such as vitamins C, K, and A and that it’s a low-calorie and low-sodium green with plenty of health benefits (via B&W Quality Growers.) 

Similar to arugula and other greens in the Brassicaceae family, cress is bright and peppery, making it ideal for fresh summer salads or any salad looking for an acidic kick. For example, in a Dungeness crab salad with fennel and roasted red peppers, watercress works in tandem with grapefruit segments to elevate the sweetness of the crabmeat to new heights. 

Recommended

What is the most useful greens for humans? We talk about the benefits and dangers of greenery!

What greens are the most useful for a person? We talk about the benefits and dangers of this product!

Someone considers it just a beautiful decoration or an additive for taste. But doctors note that greens also saturate the body with a complex of useful trace elements and vitamins.

Why is greens considered healthy?

Everyone is well aware of the benefits of fruits and vegetables, and tries to add them to their diet more often. And it’s wonderful! But did you know that parsley has more vitamin C than oranges or lemons? And so you can be surprised by almost any kind of greenery.

Why are greens useful? This product contains a huge amount of plant fiber, vitamins, calcium, phosphorus, magnesium, folic acid, plant antibiotics and other useful substances.

Nutritionists have calculated that if you add at least 50 grams of greens to your daily diet, your body will feel better, your skin will become cleaner, your brain will work better, you yourself will notice that you have become more cheerful and active.
What greens should you eat?
To improve your diet, eat more fresh greens. All the useful substances that it contains are preserved in dishes without heat treatment. Add green leaves to salads, sandwiches, and other snacks to get all the health benefits of greens.

Local farmers will help you to eat fresh herbs all year round. Increasingly, vertical farms are being built in cities, where organic greens are grown with prompt home delivery. More information can be found in the catalog “Own native”.

The most useful greens

What greens do you think are the most useful? In fact, almost all edible greens contain vitamins, chlorophyll and microelements necessary for our body. The main thing is that it be grown without chemical additives and processing.

It will also be useful if consumed regularly. To do this, you must like its taste. No diets and gastronomic violence – only the pleasure of the dishes!

Choose for yourself not one, but five or six types of healthy herbs and mix them in your daily diet. So you get a therapeutic effect: clean the body with fiber, improve health with useful microelements.

Choose from healthy herbs that are available to everyone:

Dill

One of the most familiar and accessible plants in our country. Dill can be added to all dishes, as it helps beneficial substances to be better absorbed in the body. It also improves digestion, strengthens the cardiovascular system and immunity, perfectly relieves swelling. Contains many vitamins: C, A, B, PP, E.

Parsley

As we have already said, there is so much vitamin C in it that it surpassed even citrus fruits in terms of benefits! A bonus to this are vitamins B, A, PP, K and E. And immediately 8 minerals: iron, potassium, calcium, selenium, magnesium, phosphorus, fluorine and zinc. Parsley improves memory and brain function, reduces the risk of stroke. This is not just food, but an eco-friendly alternative to modern vitamins!

Iceberg lettuce

Why is leaf lettuce called a block of ice? Everything is very simple! It used to be grown in California. And in order to deliver a useful product to other states and countries, it was covered with ice. If you want to keep the juiciness and crunch of the salad, place it in ice water and refrigerate.

Let’s return to the topic of utility. A couple of Iceberg sheets a day normalize cholesterol and blood sugar levels, strengthen the nervous system and increase hemoglobin. The plant saturates the body with folic acid and vitamins A, B, C, sodium, iron, copper, calcium, potassium. And cleans the intestines – all thanks to the large amount of fiber.

Lettuce

The plant contains vanadium, one of the most biologically significant minerals. It is involved in metabolism, hematopoiesis, respiration, growth and reproduction processes. The leaves are high in fiber, protein and carbohydrates, rich in vitamins and minerals. If you eat lettuce every day, the heart will work better, the vessels and intestines will be cleansed, the bones and teeth will get stronger, and the composition of the blood will improve. This salad prevents cataract formation and works like a natural antiviral.

Arugula

In the Mediterranean, it is classified as a spice, not counting salad greens. Indeed, not everyone can eat arugula just like that. But with vegetables, eggs, meat or fish, it creates an exquisite mix. In terms of benefits, it is not inferior to other types of greens: it strengthens the immune system, removes excess fluid and cholesterol, strengthens the nervous system, and even blocks the development of some cancer cells.

Celery

This herb is well known to those who adhere to a healthy diet. This is a natural laxative that helps the intestines, cleanses the body of toxins and removes excess fluid. An excellent addition to the diet for those who want to lose weight! In addition, celery increases efficiency, strengthens nerves and bones, saturates the body with vitamins A, B, E, K, C and H. Attention! After a week of storage, the product begins to gradually lose its beneficial properties, so buy only fresh celery.

The easiest way to add fresh herbs to your diet is to make a salad. We share three ways of healthy dishes for good health and a slim figure.

Lettuce

Ideal with eggs, cucumbers and meat. With it, you can make a light vegetable salad or a full hearty and healthy dinner.

Iceberg lettuce

The leaves of this plant have many benefits and a neutral taste, so Iceberg goes well with any ingredient. You can add tomatoes and cheese or seafood – each recipe will give the leaves juiciness, freshness and health benefits.

Arugula

With it you can prepare an exquisite salad with cherry tomatoes, soft white cheese and pine nuts. Add balsamic vinegar and a dash of olive oil for a restaurant-style dinner.

Read more

Food

How to dry meat at home

March 16, 2022

Food

Delicious gifts for the New Year

December 20, 2022

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 do you need to know about a salad patch?

• On a useful garden bed with herbs, life passes in three stages: some salads, as they ripen, are sent to the dinner table, the second gain strength and grow up, and the third 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 useful 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 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 greens

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. Onion 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 herb 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 get it in greenery, and therefore in 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.