Healthiest leafy greens, for Eating a green salad every day is probably the healthiest habit imaginable. Leafy greens are a great source of fiber, as they are rich in vitamins, minerals, and antioxidants. Many people forget about this “summer” food during the cold season, but it is in the winter that we need it more than ever. How to Green has prepared a review of the most useful types of leafy greens, hoping to motivate you to make positive changes in your diet.
1. Spinach
This type of greenery is a real champion in nutrients. Among the useful vitamins and minerals it contains are: potassium, calcium, magnesium, iron, vitamins A, C, B3, B12, folate, protein, useful flavonoids, and antioxidants. In total, more than 20 essential elements! Eating spinach strengthens the immune system, improves vision, and gives glowing skin. Spinach has only 7 calories per cup. It has a very mild and unobtrusive taste, which makes it widely used for smoothies, salads, soups, side dishes, and other dishes. Interesting fact: the nutrient content in heat-treated spinach is higher than in fresh. Frozen spinach is inexpensive and easy to use. From fresh or defrosted spinach, you can make a warm salad, smoothie, snack, soup, or serve it as a separate dish .
2. Leaf lettuce
The second name of this most common type of salad is green lettuce. Two cups of this greenery contain 100% of the daily requirement of vitamin K, which is necessary for bone health. The nutrient lactucin has a calming effect on the nervous system and helps with insomnia. Due to the high iron content, leaf lettuce is effective for anemia. Other nutrients contained in this type of greenery include vitamins A, C, B1, B2, P, E, folic acid, carotene, and mineral salts. To prevent green lettuce salad from settling and to make it look appetizing, dress it right before serving.
3. Arugula
Arugula, unlike many types of greens, has a pronounced bitter-peppery taste. It contains vitamins A, B, C, and K, as well as iodine, calcium, and the antioxidant chlorophyll, which helps fight cancer. Eating arugula activates the immune system, plus it is a natural aphrodisiac. In addition to salads, arugula is great for pizza, and pasta, and pleasantly sets off the taste of seafood and pesto. Arugula is also added to spicy freshly squeezed juices and smoothies made from vegetables. Interesting fact: this salad began to be actively consumed only in the middle of the 20th century. Before that time, arugula was considered a weed and no one paid attention to it.
Also Read : 7 Worst Foods You Should Eliminate From Your Diet
4. Romaine
With a nutritional value of only 4 calories per serving, romaine (aka romaine, aka romaine lettuce, aka lettuce) contains an impressive array of nutrients. Among them are folate, vitamins A, B, K, calcium, potassium, iron, magnesium, manganese, phosphorus, and zinc. Thanks to them, romaine is effective in combating depression, stimulates hormone production, strengthens bone tissue, and is also beneficial for men’s health. Crispy romaine is ideal for Caesar salad.
5. Chinese cabbage
Perhaps one of the most accessible leafy greens – inexpensive and available at almost every grocery store – is bok choy. Sweet and crunchy, it’s used in salads, sandwiches, Asian wok dishes, and the famous Korean kimchi. There are only 13 calories in one cup of bok choy. Its antioxidants, folate, vitamins A, C, K, B2, B5, B6, phosphorus, calcium, and magnesium help support the immune system, bone and heart health, and vision, and ease PMS symptoms.
6. Korn
Corn has a sweet, nutty, spicy taste and small dark green leaves. This type of greenery is very popular in France, it is used in salads and to shade the taste of complex restaurant dishes. Thanks to vitamins A, E, flavonoids, and iron, corn helps to improve the cardiovascular system. In terms of vitamin C content, 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 less flavor, but it has the advantage of easily storing a head of lettuce in the refrigerator for up to two weeks. Iceberg’s main nutrients are vitamins K and A. Two cups of lettuce contain about 30% of the daily value of these elements. Vitamin K helps blood clotting, and vitamin A is necessary for healthy skin and vision. Iceberg hearts can be grilled – just cut them in half lengthwise, coat them with olive oil, and cook until lightly golden.
8. Celery greens
Who would have thought that celery leaves contain 5 times more useful nutrients than stalks! Among them are calcium, magnesium, iodine, vitamins C, and E, useful antioxidants, and other important microelements. So, don’t throw celery leaves in the trash anymore, but start adding them to salads, smoothies, and freshly squeezed juices. Eating celery has an extremely positive effect on the health of bones, joints, ligaments, and tendons – which is especially important for those who actively train.
9. Salad chicory
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. Among the most outstanding properties of chicory are increased sensitivity to insulin, detoxification of the liver and gallbladder, prevention of bacterial infections, strengthening of the immune system, reducing pain in arthritis, and many others. Chicory leaves are also a natural sedative.
10. White cabbage
And finally, our very own – 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 natural detox, prevents constipation, reduces inflammation, helps in the treatment of peptic ulcers, gout, heart disease, and many other ailments. You can cook an incredibly diverse number of dishes with it.
Even if salads aren’t your favorite food, you can still get your daily dose of leafy greens. They’re used to make delicious juices, add them to soups, stews, and hummus, and make sauces, healthy fermented foods, cozy side dishes, and even chips. And if you’re committed to cultivating self-love in the new year, a serving of leafy greens every day will go a long way toward helping you achieve that wonderful goal. We hope you’ve been convinced!
