Home Sweet Home
Leafy greens make excellent choices
When it comes to nutrition, leafy greens are excellent choices – they top the charts in nutrition.
Their benefits include...
This item is available in full to subscribers.
Attention subscribers
To continue reading, you will need to either log in to your subscriber account, or purchase a new subscription.
If you are a current print subscriber, you can set up a free website account and connect your subscription to it by clicking here.
If you are a digital subscriber with an active, online-only subscription then you already have an account here. Just reset your password if you've not yet logged in to your account on this new site.
Otherwise, click here to view your options for subscribing.
Please log in to continue |
Home Sweet Home
Leafy greens make excellent choices
When it comes to nutrition, leafy greens are excellent choices – they top the charts in nutrition.
Their benefits include:
- High in Vitamins A, C and K, potassium and fiber with only 5 to 40 calories per cup.
- Cruciferous vegetables such as kale, collards and cabbages are recognized for their potential roles in cancer prevention.
- Kale, spinach and turnip greens are high in lutein, a phytochemical that may reduce the risk of age-related macular degeneration.
- Leafy greens are versatile with many flavors and culinary uses. Fresh leafy greens will keep in the refrigerator crisper for three to five days.
- The Dietary Guidelines for Americans recommend consuming at least 1½ cups of dark green vegetables per week.
Some of the more popular greens and their traits are:
Collards – A hardy vegetable popular in the South, collards are an excellent source of fiber, vitamins A and K and calcium.
Mustards – Native to the Himalayan region of India, mustards are one of the more pungent leafy greens with a characteristic spicy flavor. Mustards provide a hefty dose of vitamins A, C and K, calcium and fiber.
Cabbage – The humble green cabbage is a fiber-rich cruciferous vegetable and excellent source of vitamins C and K. Eating cabbage regularly may help reduce the risk of certain cancers. Enjoy cabbage raw in slaw, steamed, stuffed or tossed into soup.
Romaine – One of the five lettuce types, romaine is a good source of folate and vitamin K. It is suggested to tear (don’t cut) leaves to protect the vitamin content. Romaine makes a perfect crunchy and refreshing salad, and is great in a sandwich or wrap.
Kale – Popular in northern Europe and now throughout the U.S., kale is a nutrient-dense cruciferous vegetable. It’s an excellent source of lutein and vitamins A, C and K and a good source of calcium. Choose kale with dark green, small to medium-sized leaves free of any yellowing. Enjoy kale raw, sautéed or added to soup.
Spinach – Spinach is an excellent source of vitamins A, C and K, folate, potassium and fiber. Because of its high water content, cooked spinach is significantly higher in these nutrients.
Arugula – Also known as “rocket,” this salad green is a staple in Italian and Mediterranean cuisines. An excellent source of vitamin K, arugula is enjoyed in salads, sandwiches and pasta dishes.
Escarole – Part of the chicory clan, escarole is a somewhat bitter green. Escarole delivers potassium and vitamins A and C. Though it can be eaten raw, cooking escarole softens its bitterness.
Source: Produce for Better Health Foundation