Which lettuce is the most nutritious for salads. How do different salad greens compare in terms of health benefits. What are the top leafy greens to include in your diet for maximum nutrition.

Understanding the Nutritional Value of Salad Greens

When it comes to creating a healthy salad, the choice of greens plays a crucial role. Not all leafy vegetables are created equal in terms of nutritional content. This article aims to rank various lettuce types and salad greens based on their nutritional profile, helping you make informed choices for your next meal.

To determine the healthiest options, we’ve considered the amount of essential nutrients per calorie, including potassium, fiber, protein, vitamins, and minerals. While all the greens mentioned are beneficial for health, some stand out as nutritional powerhouses.

Arugula: The Peppery Powerhouse

Arugula, also known as rocket, is a popular salad green with a distinct peppery flavor. Despite its bold taste, it ranks lower in terms of overall nutrient density compared to some other greens.

• Calories per cup: 6
• Notable nutrients: Vitamins A, C, and K
• Unique benefit: Contains cancer-fighting compounds called glucosinolates

Do the benefits of arugula extend beyond its nutritional profile? Indeed, arugula’s strong flavor can help enhance the overall taste of salads, potentially encouraging increased consumption of healthier ingredients.

Iceberg Lettuce: The Crispy Controversy

Iceberg lettuce has long been a staple in many salads, but it’s often criticized for its low nutritional value. Some fast-food chains have even removed it from their menus due to these concerns.

• Calories per cup: 10
• Vitamin A: 7% of daily value per cup
• Vitamin C: 3% of daily value per cup

Is iceberg lettuce completely devoid of nutritional value? Not quite. While it may not be the most nutrient-dense option, iceberg lettuce still offers hydration and fiber, making it a low-calorie base for salads.

Radicchio: The Vibrant Italian Green

Radicchio, a member of the chicory family, brings a pop of color and a slightly bitter taste to salads. It’s particularly notable for its high vitamin K content.

• Calories per cup: 9
• Vitamin K: Over 100% of daily value per cup
• Other benefits: Contains antioxidants and inulin, a prebiotic fiber

How can radicchio contribute to a balanced diet? Its unique flavor profile and nutrient content make it an excellent addition to mixed salads, providing variety both in taste and nutrition.

Watercress: The Underrated Superfood

Watercress, with its small, round leaves, was once considered the top “powerhouse food” by the CDC. While our current ranking places it lower, it remains a highly nutritious option.

• Calories per cup: Very low (exact count varies)
• Rich in: Vitamins A, C, and K
• Potential benefits: Linked to lower risk of chronic diseases

Why should you consider adding watercress to your diet? Its high nutrient density and low calorie count make it an excellent choice for those looking to maximize nutrition while managing calorie intake.

Romaine Lettuce: The Salad Bar Staple

Romaine lettuce is a common sight in salad bars and Caesar salads. It offers a good balance of crunch and nutrition, making it a popular choice among salad enthusiasts.

• Calories per cup: Approximately 8
• Key nutrients: Vitamins A, K, and folate
• Additional benefit: Good source of fiber

How does romaine compare to other lettuce types? While not the most nutrient-dense option, romaine provides more vitamins and minerals than iceberg lettuce while offering a satisfying crunch.

Butter Lettuce: The Delicate Delight

Butter lettuce, also known as Bibb or Boston lettuce, is prized for its soft texture and mild flavor. It may not top the charts in terms of nutrients, but it still offers several health benefits.

• Calories per cup: Around 7
• Notable nutrients: Vitamins A and K
• Unique quality: High water content, aiding in hydration

When might butter lettuce be the best choice? Its delicate leaves make it ideal for wraps and as a bed for other ingredients, potentially encouraging the consumption of a wider variety of healthy foods.

Kale and Spinach: The Nutritional Champions

At the top of our list are kale and spinach, two leafy greens that consistently rank high in nutritional value across various studies and metrics.

Kale: The Trendy Superfood

Kale has gained immense popularity in recent years, and for good reason. It’s packed with nutrients and offers numerous health benefits.

• Calories per cup (raw): 33
• Rich in: Vitamins A, C, K, and B6, calcium, potassium, copper, and manganese
• Antioxidants: High in quercetin and kaempferol

How can you incorporate more kale into your diet? Try massaging raw kale with a bit of olive oil to soften its texture, or add it to smoothies for a nutrient boost.

Spinach: The Versatile Powerhouse

Spinach is another nutritional superstar, offering a wide array of vitamins and minerals in a low-calorie package.

• Calories per cup (raw): 7
• Key nutrients: Vitamins A, C, K1, folic acid, iron, and calcium
• Unique compounds: Rich in nitrates, which may help regulate blood pressure

Is raw or cooked spinach more nutritious? Both offer benefits. Raw spinach provides more vitamin C, while cooked spinach allows for better absorption of iron and calcium.

Maximizing Nutrient Intake from Salad Greens

To get the most out of your salad greens, consider the following tips:

1. Mix it up: Combine different types of greens to benefit from a variety of nutrients.
2. Add healthy fats: Including a source of healthy fat, like olive oil or avocado, can help your body absorb fat-soluble vitamins.
3. Pair with other vegetables: Increase the nutritional value of your salad by adding a rainbow of other vegetables.
4. Consider preparation methods: Some nutrients are more available when greens are lightly cooked, while others are best preserved in raw form.
5. Store properly: Keep your greens fresh by storing them correctly to maintain their nutritional value.

How can you ensure you’re getting a good mix of nutrients from your salads? Aim to include at least two different types of greens in each salad, and vary your choices throughout the week.

The Impact of Growing Methods on Nutrient Content

The way lettuce and other salad greens are grown can significantly affect their nutritional value. Factors such as soil quality, sunlight exposure, and harvesting methods all play a role.

Organic vs. Conventional

Organic farming practices may lead to higher levels of certain nutrients in leafy greens. A study published in the Journal of Agricultural and Food Chemistry found that organic lettuce contained higher levels of antioxidants compared to conventionally grown lettuce.

Hydroponics and Vertical Farming

Modern growing techniques like hydroponics and vertical farming can produce greens with consistent nutrient profiles year-round. These methods often result in produce with lower pesticide residues and can be more water-efficient.

Does the growing method affect the taste of salad greens? Some people report that organically grown greens have a more intense flavor, though this can vary depending on numerous factors.

Addressing Common Concerns About Salad Greens

While salad greens are generally considered healthy, there are some concerns and misconceptions that deserve attention:

Pesticide Residues

Some leafy greens, particularly spinach and kale, often appear on lists of produce with high pesticide residues. Washing greens thoroughly can help reduce residues, and choosing organic options may further alleviate this concern.

Oxalates in Spinach

Spinach contains high levels of oxalates, which can interfere with calcium absorption and contribute to kidney stone formation in susceptible individuals. Cooking spinach can reduce oxalate content.

Foodborne Illness Risk

Leafy greens have been associated with foodborne illness outbreaks. Proper washing and handling of greens can significantly reduce this risk.

Should these concerns deter you from eating salad greens? For most people, the benefits of consuming a variety of leafy greens far outweigh the potential risks. However, individuals with specific health conditions should consult with a healthcare provider for personalized advice.

Innovative Ways to Incorporate More Greens into Your Diet

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

• Green smoothies: Blend spinach or kale with fruits for a nutrient-packed drink.
• Lettuce wraps: Use large lettuce leaves as a low-carb alternative to tortillas or bread.
• Pesto: Make pesto with arugula or spinach instead of traditional basil.
• Sautéed greens: Lightly cook tougher greens like kale as a side dish.
• Soup additions: Stir chopped greens into soups just before serving for added nutrition.

How can you make greens more appealing to picky eaters? Try incorporating them into familiar dishes, like adding finely chopped spinach to pasta sauce or including lettuce in sandwiches and wraps.

The Future of Salad Greens: Trends and Innovations

The world of salad greens is constantly evolving, with new varieties and growing methods emerging:

Microgreens

These tiny, immature greens are gaining popularity due to their intense flavors and high nutrient density. Some microgreens contain up to 40 times more nutrients than their mature counterparts.

Gene Editing

CRISPR technology is being explored to develop lettuce varieties with enhanced nutritional profiles and improved shelf life.

Sustainable Packaging

Innovations in packaging technology aim to extend the freshness of pre-washed greens while reducing plastic waste.

What impact will these innovations have on our consumption of salad greens? As new varieties become available and storage methods improve, it may become easier for consumers to incorporate a wider range of nutritious greens into their diets.

In conclusion, while all salad greens offer health benefits, some stand out for their exceptional nutrient density. Kale and spinach top the list, but incorporating a variety of greens into your diet ensures a broad spectrum of nutrients. By understanding the nutritional profiles of different greens and exploring creative ways to include them in meals, you can significantly enhance your overall dietary intake of essential vitamins and minerals.

The Healthiest Lettuces and Salad Greens, Ranked Kale and Spinach

The Healthiest Lettuces and Salad Greens, Ranked Kale and Spinach

Jump to

1. Main content
2. Search
3. Account

Search iconA magnifying glass. It indicates, “Click to perform a search”.

US Markets Loading…

H
M
S

In the news

Chevron iconIt indicates an expandable section or menu, or sometimes previous / next navigation options. HOMEPAGE

Science

Save Article IconA bookmarkShare iconAn curved arrow pointing right.
Read in app

sweetgreen

When it comes to the leafy greens you put in your salads, not all are created equal.

So which leaves and lettuces should you use in your salad to justify the croutons, bacon, and tasty dressing you add?

We’re here to help you find the most nutritious ones.

In similar rankings published in the past, we’ve relied on  the CDC’s 2014 list of “powerhouse foods”. But this time, we factored in how many nutrients (specifically potassium, fiber, protein, riboflavin, niacin, folate, B6, calcium, iron, zinc, and vitamins A, C, and B6) the greens pack per calorie. 

Of course, none of the veggies on this list are bad for you, and you won’t necessarily be worse off for picking one over another. 

This article was initially posted in June 2017. 

12. Arugula (sometimes called rocket)

Flickr/thebittenword. com

Arugula’s distinct peppery taste doesn’t quite correlate with a high nutritional content. While it does have some vitamins, it lacks other nutrients that other greens boast.

Calories per cup: 6

11. Iceberg lettuce

William Wei, Business Insider

It’s no surprise that iceberg lettuce is among the least nutritious greens to put in a salad. In fact, Chick-fil-A has even banned the veggie from its stores, allegedly because of its low nutritional value. Iceberg lettuce has about only 7% of your daily vitamin A per cup, and only 3% of daily vitamin C — among the lowest on this list.

Calories per cup: 10

10. Radicchio

Wikimedia Commons

Radicchio is a member of the chicory family. It’s packed with vitamin K, containing more than 100% of your daily value.

Calories per cup: 9

TIE – 8. Watercress

Shutterstock

Watercress, with its little round leaves, was considered the top powerhouse food in the CDC study. However, by our metrics, it didn’t pack in as many nutrients as others on the list. It’s high in vitamins A, C, and K and incredibly low in calories.

It’s also linked to a lower risk of type-2 diabetes and is not too hard to grow.

Calories per cup: 4

TIE – 8. Leaf lettuce

Wikimedia Commons

One of the more nutritious of the lettuce family, leaf lettuce is low in calories and high in potassium and vitamins A and K. 

Calories per cup: 5

7. Endive

Flickr/Lablascovegmenu

Endive, also a kind of chicory, is fill of vitamin K, and a cup has 20% of your daily vitamin A intake. The frisée — or curly endive — in salads is also part of this plant.

Calories per cup: 8

6. Chard

Ulga/Shutterstock

With its defining red (or rainbow) stems, chard is among the top powerhouse foods because of its low calorie count and high levels of nutrients. It has the most vitamin K of any leafy green on this list, at nearly 300% of your daily value per cup. Chard also contains a fair amount of magnesium, which is important for things like muscle and nerve function, blood-glucose control, and blood-pressure regulation.

Calories per cup: 7

5. Butter lettuce

Flickr/Anita Hart

Also called Boston or bibb lettuce, butter lettuce is the most nutritious of the lettuces on this list. The leaves are higher in folate, iron, and potassium than iceberg or leaf lettuces.

Calories per cup: 7

4. Romaine

liz west/Flickr

Romaine ranked among the top 10 “powerhouse foods,” by the CDC, which are classified based on their associations with reduced risk for chronic diseases. It’s an especially great source of vitamin A — one cup has 81% of your daily intake — as well as some B vitamins. 

Calories per cup: 8

3. Broccoli leaves

sweetgreen

While most folks just eat the heads of broccoli (and maybe the stems) tossing some of the plant’s nutrient-packed leaves into your salad can be a good decision. The leaves are high in protein and have the highest fiber and vitamin A content of the greens on the list. 

Popular chain Sweetgreen even started featuring them in seasonal salads after conversations with farmers.

Calories per cup: 13

Read next

LoadingSomething is loading.

Thanks for signing up!

Access your favorite topics in a personalized feed while you’re on the go.

Features
Health
Salad

More…

The Healthiest Types of Lettuce and Leafy Greens — Eat This Not That

We all know that eating salads is healthy for us, but do you know all the different types of lettuce you can use? Furthermore, did you realize that some types of lettuce are healthier than others?

To determine the most nutritious greens, we looked at a Centers for Disease Control report that ranked 47 “powerhouse fruits and vegetables” according to nutrient density. These powerhouse lettuce types had to meet two qualifications: they’re the foods most strongly associated with reduced chronic disease risk and one 100-calorie serving had to contain 10% or more daily value of 17 qualifying nutrients.

Here’s a roundup of the 17 types of lettuce you should know about and how healthy they are. Plus, read up on the 100 Healthiest Foods on the Planet.

Shutterstock

Nutrition Score: 18.28

The worst of all the types of lettuce in terms of nutrition is unsurprisingly iceberg lettuce. While great on burgers, this lettuce is mostly made up of water and should be reserved to add a signature crunch to dishes—never the star of the show.

Sign up for our newsletter for more health news and delicious healthy recipes. 

Shutterstock

Nutrition Score: 24.51

Cabbage is considered a type of lettuce, but it’s also part of the cruciferous family, which contains potent compounds that have been linked to reducing the risk of cancer. Use this in slaws, sautees, and stir-fries.

Shutterstock

Nutrition Score: 37.65

Often offering a peppery flavor to salads, arugula is one of the more common types of lettuce. While not necessarily the most nutritious, it’s the perfect base for quinoa and cranberry salads, paired with shaved parmesan and champagne vinegar dressing, and layered with fresh citrus.

Shutterstock

Nutrition Score: 46.346254a4d1642c605c54bf1cab17d50f1e

While typically found in teas, dandelion greens are one of the most unknown types of lettuce. They’re a natural diuretic, have a higher calcium content than kale, and are loaded with iron and vitamin K. With their bitter taste profile, balance them out with neutral greens like spinach or romaine.

Shutterstock

Nutrition Score: 49.07

Out of all the types of lettuce, we bet you’d think that the superfood kale would top the list. Surprisingly, it’s closer to the bottom. That being said, there are still benefits of kale. For example, one cup of raw kale contains 200% of your daily value of vitamin A, nearly 700% DV of vitamin K, and 140% of your DV of vitamin C.

Shutterstock

Nutrition Score: 60.44

You’ve probably seen these types of lettuce grilled or accompanied by blue cheese, walnuts, pears, and gorgonzola. It’s because the sturdy lettuce can stand up to these bold flavors (and is literally sturdy enough to hold them in its leaves). While endive belongs to the chicory family, it’s distinctly different from common chicory.

Shutterstock

Nutrition Score: 61.39

If you want to add a bit of a spicy kick to your salad or sauteed greens, opt for mustard greens. Mustard greens are a type of lettuce that’s a rich source of vitamins A, C, and K. Use these greens like you might spinach, but when you want more of a peppery kick. We recommend sauteing them up with olive oil (or another healthy fat) and a pinch of salt to balance the sharp-tasting bite.

REALTED: 20 Awesome Salads That Don’t Use Leafy Greens

Shutterstock

Nutrition Score: 62. 49

A staple vegetable of Southern U.S. cuisine, collard greens also boast incredible cholesterol-lowering benefits—especially when steamed. A study published in the journal Nutrition Research compared the effectiveness of the prescription drug Cholestyramine to steamed collards. Incredibly, the collards improved the body’s cholesterol-blocking process by 13 percent more than the drug! Of course, that won’t do you any good if you insist on serving them with ham hocks…

Shutterstock

Nutrition Score: 65.59

While not technically lettuce, this leafy garnish that sits on the side of your plate is a quiet superfood. It’s so packed with nutrients that even that one sprig can go a long way toward meeting your daily requirement for vitamin K. Moreover, research suggests the summer-y aroma and flavor of chopped parsley may help control your appetite. A study in the journal Flavour found participants ate significantly less of a dish that smelled strongly of spice than a mildly scented version of the same food. Adding herbs, like parsley, creates the sensory illusion that you’re indulging in something rich—without adding any fat or calories to your plate.

Shutterstock

Nutrition Score: 70.73

The nutritional Clark Kent of the salad bar, this common and unsuspecting leafy green is ready to take its place among the superfoods for weight loss. Two generous cups of lettuce provide 100 percent of your daily vitamin K requirement for strong, healthy bones. A report from the Nurses’ Health Study suggests that women who eat a serving of lettuce every day cut the risk of hip fracture by 30 percent than when compared with eating just one serving a week.

Shutterstock

Nutrition Score: 63.48

Even more so than its cousin kale, the humble Romaine lettuce packs high levels of folic acid, a water-soluble form of Vitamin B that’s proven to boost male fertility. A study published in the journal Fertility and Sterility found supplemental folic acid to significantly increase sperm counts. Get the man in your life to start craving Caesar salads, and you may soon have a baby Julius on board. (Ladies, this green packs health benefits for you, too! Folate also plays a role in battling depression, so change out your kale for Romaine.

Shutterstock

Nutrition Score: 73.36

Chicory is a family of bitter greens, but its most well-known member is radicchio, the small red or purple leaf that comes in a head about the size of a softball. It’s one of the best dietary sources of polyphenols—powerful micronutrients that serve a role in preventing disease. A study in the Journal of Nutrition found that people who consume 650 milligrams a day of polyphenols have a 30 percent chance of living longer than those who consume less than that. A cup of chicory leaves clocks in at about 235 milligrams, so consider adding a little leafy red into your leafy greens.

Shutterstock

Nutrition Score: 86.43

According to the United States Department of Agriculture, a 180-gram serving of boiled spinach provides 6. 43 milligrams of iron, the muscle mineral—that’s more than a 6-ounce hamburger patty! Recent research also suggests compounds in the leaf membranes called thylakoids may serve as a powerful appetite suppressant. A long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce hunger (by 95 percent!) and promote weight loss. On average, the women who took the extract lost 5.5 pounds more than the placebo group over the course of three months.

RELATED: Spinach May Be the Key to Reducing This Cancer Risk, Says New Study

Shutterstock

Nutrition Score: 87.08

Yes, the stuff they cut off and throw in the garbage before charging you an arm and a leg for “beet salad” is actually one of the best leafy greens. A scant cup of the bitter green serves up nearly 5 grams of fiber—that’s more than you’ll find in a bowl of Quaker oats! Researchers at the University of Leeds found that risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed. Try them in stir fries and eat to your heart’s content!

Shutterstock

Nutrition Score: 89.27

Chard. Sounds like “burnt.” It’s not as fun a name to drop as, say, “broccolini,” but it might be your best defense against diabetes. Recent research has shown that these leafy greens contain at least 13 different polyphenol antioxidants, including anthocyanins—anti-inflammatory compounds that could offer protection from type 2 diabetes. Researchers from the University of East Anglia analyzed questionnaires and blood samples of about 2,000 people and found that those with the highest dietary intakes of anthocyanins had lower insulin resistance and better blood glucose regulation.

Shutterstock

Nutrition Score: 91.99

Taking the silver medal in the best leafy greens challenge is Chinese cabbage, also called Napa or celery cabbage. Rich sources of highly available calcium and iron, cruciferous vegetables like the cabbage have the powerful ability to “turn off” inflammation markers thought to promote heart disease. In a study of more than 1,000 Chinese women, published in the Journal of the Academy of Nutrition and Dietetics, those who ate the most cruciferous vegetables (about 1.5 cups per day) had 13 percent less inflammation than those who ate the least.

Nutrition Score: 100

The best green to eat is watercress, which may be the closest thing yet to an anti-aging food. Gram for gram this mild-tasting and flowery-looking green contains four times more beta carotene than an apple and a whopping 238 percent of your daily recommended dose of vitamin K per 100 grams—two compounds that keep skin dewy and youthful.

The healthy green is also the richest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can fight cancer. Results from an eight-week trial published in the American Journal of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress (that’s about two cups) could reduce DNA damage linked to cancer by 17 percent. Exposure to heat may inactivate PEITC, so it’s best to enjoy watercress raw in salads, cold-pressed juices, and sandwiches.

Read more:

Secret Side Effects of Eating Leafy Greens, Says Science

13 Healthiest Foods You Can Buy at Walgreens

19 Best Healthy Chicken Salad Recipes for Weight Loss

10 Healthiest Leafy Greens

Eating a green salad every day is probably the healthiest habit imaginable. Leafy greens are an excellent source of fiber as they are rich in vitamins, minerals and antioxidants. During the cold season, many people forget about this “summer” food, but it is in winter that we need it more than ever. How to Green has put together a roundup of the healthiest leafy greens, hoping to motivate you to make positive dietary changes.

1. Spinach

This type of greens is a real nutrient champion. Among the beneficial vitamins and minerals contained in it: potassium, calcium, magnesium, iron, vitamins A, C, B3, B12, folic acid, protein, beneficial flavonoids and antioxidants. Over 20 essential elements in total! Eating spinach strengthens the immune system, improves eyesight, and gives radiant skin. Spinach has only 7 calories per cup. It has a very mild and unobtrusive taste, which makes it widely applicable to smoothies, salads, soups, side dishes and other dishes. An interesting fact: the content of nutrients in heat-treated spinach is higher than in fresh. Frozen spinach is inexpensive and easy to use. Fresh or defrosted, you can make a warm salad, smoothie, appetizer, soup, or serve it as a meal on its own.

2. Leaf lettuce

The second name of this most common type of lettuce is green lettuce. Two cups of these greens provide 100% of the daily value of vitamin K, which is essential for bone health. Nutrient lactucin has a calming effect on the nervous system, helps with insomnia. And due to the high content of iron, leaf lettuce is effective for anemia. Among other nutrients contained in this type of greens: vitamins A, C, B1, B2, P, E, folic acid, carotene, mineral salts. To keep your green lettuce salad fresh and appetizing, dress it right before serving.

3. Arugula

Arugula, unlike many types of greens, has a pronounced bitter-pepper taste. It contains vitamins A, B, C and K, as well as iodine, calcium and the antioxidant chlorophyll, which helps fight cancer. The use of arugula activates the immune system, plus it is a natural aphrodisiac. In addition to salads, arugula is great for pizza, pasta, nicely sets off the taste of seafood and pesto. Arugula is also added to savory freshly squeezed juices and smoothies made from vegetables. An interesting fact: this salad began to be actively eaten only from the middle of the twentieth century. Until that time, arugula was considered a weed and did not pay attention to it.

4. Romain

With a nutritional value of just 4 calories per serving, romaine (aka romaine, aka romaine lettuce, aka lettuce) packs an impressive array of nutrients. Among them are folic acid, vitamins of groups A, B, K, calcium, potassium, iron, magnesium, manganese, phosphorus and zinc. Thanks to them, romaine is effective in combating depression, stimulates the production of hormones, strengthens bone tissue, and is also beneficial for men’s health. Crispy romaine is perfect for Caesar salad.

5. Chinese cabbage

Perhaps one of the most affordable types of leafy greens – inexpensive and presented in almost every store – is Chinese cabbage. Sweet and crunchy, it is used in salads, sandwiches, Asian wok dishes, and the famous Korean kimchi. There are only 13 calories in one cup of cabbage. It contains antioxidants, folic acid, vitamins A, C, K, B2, B5, B6, phosphorus, calcium and magnesium, which support the immune system, bone and heart health, good vision, and relieve symptoms of PMS.

6. Korn

The root has a sweetish nutty-spicy taste and small dark green leaves. This type of green is very popular in France, it is used in salads and to set off the taste of complex restaurant dishes. Thanks to vitamins A, E, flavonoids and iron, the root helps in improving the cardiovascular system. According to the content of vitamin C, it is close to lemon. By the way, this nutrient not only helps fight colds, but also promotes the production of collagen in the body. The high content of vitamin A in the root has a positive effect on vision, and vitamin B6 – on metabolism.

7. Iceberg

Iceberg, like romaine, is another type of lettuce. It has, however, less flavor, but it has its own advantage – a head of lettuce is easily stored in the refrigerator for up to two weeks. The main nutrients of the iceberg are vitamins K and A. Two cups of lettuce contain about 30% of the daily value of these elements. Vitamin K promotes blood clotting, and vitamin A is essential for healthy skin and eyesight. And iceberg cores can be grilled – just cut them in half lengthwise, brush with olive oil and cook until slightly golden.

8. Celery greens

Who would have thought that celery leaves contain 5 times more beneficial nutrients than stalks! Among them are calcium, magnesium, iodine, vitamin C, E, useful antioxidants and other important trace elements. So stop throwing celery leaves in the trash and start adding them to salads, smoothies, and fresh juices. Eating celery has an extremely positive effect on the health of bones, joints, ligaments and tendons – which is especially true for those who actively exercise.

9. Chicory salad

Chicory leaves have a bright bitter taste. It is added to salads, stewed with other vegetables and baked whole. Chicory contains dozens of nutrients. Among them are vitamins A, B1, B3, B6, C, E, K, folic acid, calcium, potassium, iron, zinc, manganese, phosphorus and many others. Some of the most outstanding benefits of chicory include improving insulin sensitivity, detoxifying the liver and gallbladder, preventing bacterial infections, boosting the immune system, reducing arthritis pain, and many more. And chicory leaves are a natural sedative.

10. White cabbage

And finally, very dear to us – the most common white cabbage. Due to the high content of sulfur and vitamin C, this type of leafy green has incredible power in healing the body and preventing many serious diseases. Regular consumption of white cabbage provides a natural detox, prevents constipation, reduces inflammation, helps in the treatment of peptic ulcers, gout, heart disease and many other ailments. You can cook with it an incredibly diverse number of dishes.

Even if salads aren’t your favorite food, you can still get your daily allowance of leafy greens. They make delicious juices from it, add it to soups, stews and hummus, make sauces, healthy fermented foods, cozy side dishes and even chips. And if in the new year you decide to develop self-love, a serving of leafy greens every day will be a great help in achieving this wonderful goal. We hope we convinced you!

Tags:
greenery
green salad
green smoothie
spinach
arugula

6 most healthy salads

Specially for Vegan Day, The Challenger prepared a selection of the most healthy salads. Including more greens on the menu will be useful not only for those who follow the principles of a vegan diet, but also for staunch meat eaters: apparently, salads help maintain a healthy cardiovascular system, and also help to stay sane and sober memory longer.

What’s special about salads

The most nutritious and metabolically active part of most vegetables is the leaves. This means that the leaves contain the most vitamins, iron, zinc, calcium and magnesium. And the darker and richer the greens, the better: dark green leafy vegetables usually have more vitamins B6, A, C, K, E and other nutrients than lighter ones.

In addition, green salads contain large amounts of beta-carotenoids – the precursors of vitamin A, as well as folates – the plant form of vitamin B9.

Beta-carotenoids help reduce inflammation in the body. Together with nitrates and flavonoids, which are also abundant in green vegetables, they help to avoid cardiovascular and age-related diseases associated with brain disorders.

Folates (vegetable form of vitamin B9) are necessary for the creation of DNA, are involved in the synthesis of amino acids – the “building blocks” for proteins – and “involve” other vitamins in the metabolism. Vitamin B9 is especially important for pregnant women and women who are planning a pregnancy – this substance is necessary for the normal growth and intrauterine development of the child.

Although green salads are healthy in principle, different types of salads differ in taste and nutritional content. We decided to talk about those salads in which certain useful substances contain more than other varieties of this product.

Spinach

What does taste like. Spinach has smooth leaves, a delicate texture and a slightly bitter taste, so spinach is often recommended mixed with other types of salad or supplemented with lemon juice – this will make it less bitter.

What’s special about it . 100 grams of spinach contains 79 mg of magnesium. This is not so much, because the need for magnesium in adults is 400 mg per day. But from spinach and other green salads, magnesium is absorbed in the human body by 40-60%, for comparison: from legumes, grains and nuts, magnesium is absorbed only by 20-30%, and very little is contained in animal food and dairy products. At the same time, magnesium is necessary for the synthesis of proteins, DNA and maintaining healthy pressure.

What does taste like . Lettuce has soft, not crunchy leaves and a delicate, slightly sweet taste – some people note a slight nutty flavor and aroma.

What’s special about it . 100 grams of the root contains 355 micrograms of vitamin A – more than a third of the daily value (900 micrograms) for adults. The vitamin is essential for normal growth, healthy skin, bones, immunity and good vision.

Lollo Rosso

What does taste like . Bright red salad with a nutty flavor. It can be slightly bitter, which is why chefs recommend mixing it with other, less bitter salads or adding it to other dishes to complement their taste.

What’s special about it . The record holder for the content of beta-carotene – 100 grams of Lollo Rosso contains 4495 mcg of this substance. Beta-carotene is a precursor to vitamin A, which has protective properties on its own.

Rucola

What does taste like. A juicy salad with a spicy flavor – some people note notes of mustard and nuts in it. If arugula seems bitter to you, you can mix it with other salads that have a neutral taste.

What’s special about her . Arugula contains 108.6 micrograms of vitamin K per 100 grams, nearly equal to the daily value of 120 micrograms for adults. Vitamin K is essential for normal blood clotting and is important for bone health.

Chard (chard)

What does taste like. Swiss chard is very similar to regular beetroot, but in the form of a salad it is more delicate in taste.

What’s special about her . Swiss chard has more dietary fiber (fiber) than any other lettuce: 100 grams contains 1. 6 grams. Dietary fiber is essential for beneficial bacteria that live in the gut and create butyrate, a substance that protects the gut from inflammation and reduces the risk of developing type 2 diabetes. This is very important, because the human body cannot produce butyrate on its own.

True, to get enough fiber, one salad will not be enough: adults need 20 grams of dietary fiber per day. You will have to connect other healthy plant foods: vegetables, fruits, legumes and grains. They have much more fiber – for example, just one whole apple contains 4.5 grams of dietary fiber.

Romaine

What does taste like. Romaine has smooth, juicy and crunchy leaves with a rich but not bitter taste. Romaine is the main ingredient in the famous Caesar salad and is often added to sandwiches and other dishes.

What’s special about it . 100 grams of romaine lettuce contains 136 micrograms of folate, more than a third of the daily value (400 micrograms) for adults.