Do You Know Your Greens?
- Sep 12, 2016
- 2 min read
It can often be confusing knowing which foods belong on a healthy diet and which foods don't. Most of us are aware that green leafy vegetables are among those that are good for our health. But, do you know the difference between all the leafy greens? Keep reading and find out!
Iceberg Lettuce 1 Cup Chopped
Health Fact: Iceberg lettuce is a good source of folate which when consumed by pregnant women, helps to prevent birth defects in newborns.
Romaine Lettuce 1 Cup Chopped
Health Fact: Romaine lettuce is an excellent source of chromium. Chromium helps to promote balanced blood sugar levels by helping to sensitize cells to the action of insulin.
Spinach 1 Cup Chopped
Health Fact: Spinach contains large concentrations of both vitamins A and C. Together these two antioxidants help to prevent cholesterol oxidation which prevents atherosclerosis. Atherosclerosis is know for its relationship to heart attacks and cardiovascular disease.
Swiss Chard 1 Cup Chopped
Health Fact: Swiss chard is a great source of calcium, vitamin K, and magnesium. Together these nutrients promote bone health by maintaining bone structure.
Collard Greens 1 Cup Chopped
Health Fact: Collard greens contain the carotenoids lutein and zeaxanthin in concentrated amounts. These antioxidants help to prevent the eyes from cancer causing free-radicals and reduce the risk of cataracts and macular degeneration.
Kale 1 Cup Chopped
Health Fact: Kale contains specific phytonutrients that have been shown to activate detoxifying enzymes in the liver that aid in the neutralization of cancer-causing substances.
Mustard Greens 1 Cup Chopped
Beet Greens 1 Cup Chopped
Health Fact: Beets contain high concentrations of fiber, folate, potassium, magnesium, and vitamin C. Together these nutrients work to promote heart health. Studies have shown that a diet high in beet greens lowers cholesterol by up to 30%.
Bok Choy 1 Cup Chopped
Health Fact: Bok Choy contains over 70 antioxidants which helps to eliminate free radicals within the body as well as lower oxidative stress. Together these actions lower the risk of cancer.
Arugula
Health Fact: Arugula contains large amounts of vitamin C and copper. Together these nutrients help to strengthen the body's immune system by eliminating free radicals and reinforce the functionality.
References
1. United States Department of Agriculture. National nutrient database for standard reference. United States Department of Agriculture website. https://ndb.nal.usda.gov/ndb/foods. Updated May 2016. Accessed September 12, 2016.
2. Organic Information Services. Iceberg lettuce: benefits and nutritional value. Organic facts website. https://www.organicfacts.net/health-benefits/vegetable/iceberg-lettuce.html. Updated 2016. Accessed September 12, 2016.
3. Mateljan G. The world's healthiest foods. 1st ed. Seattle, Washington: GMF Publishing; 2007.
Comments