Have you ever wondered if that salad is healthy for you? Did you know certain types of salads offer better nutrients than others? Many greens we eat provide essential nutrients to keep our bodies healthy, but are they all good? You have many questions, and we have the answers! We will take an in-depth look at the greens we eat to help you choose the best for your body. There are a variety of vegetables you can substitute to give you better results for your diet or overall health. Of course, all of these greens are healthy compared to eating things like white bread, sugary cereal, greasy pizza with ranch, fast-food soda pops, and other unhealthy choices. Sometimes, the best and worst greens for you depends on what your body needs. Keep reading for the best and worst greens to eat for better overall health.
28. Iceberg Lettuce
We’ve all heard of and probably tasted iceberg lettuce. It’s a go-to for a cheap and easy salad, but did you know it doesn’t have much in the way of nutrients for your body? That’s right! According to Eat This, Not That!, iceberg lettuce is mostly water, making it not great for eating regularly. Iceberg lettuce is best used on the occasional juicy cheeseburger for needed crunch rather than an everyday salad you’re eating to stay healthy. Since iceberg lettuce doesn’t offer many nutrients, it isn’t the best choice for greens. Instead, use something with a little more substance, like leaf lettuce or spinach, for the nutritional boost your body needs.
Lettuce Info gives us an in-depth look at this watery type of lettuce. It does provide some nutrients, such as; vitamin K and folate, but there are plenty of other options available for that salad. Instead of choosing “The Wedge” salad at a restaurant, go for something with a little more substance to get the most nutrients for your body. Salads such as romaine offer that wonderful crunch enjoyed by salad lovers and has better health benefits. Iceberg lettuce is often a go-to choice because it’s cheap, but that doesn’t mean it’s the healthiest choice available. Keep reading for more of the best and worst options for greens!
Well-known for its peppery taste, arugula is relatively common to those who enjoy greens. Did you know, however, that arugula doesn’t offer much in the way of nutrients? Nutrition Value teaches us that arugula provides a small amount of potassium, calcium, and iron but not enough to make a salad of just arugula worthwhile. Try pairing it with fruits and vegetables to create a more substantial meal. Arugula tastes excellent on everything from pizza to a mixed green salad, so try some combinations and find one you like! You never know what combination will be best unless you try it.
Did you know arugula is not lettuce? According to Lettuce Info, arugula is from the brassica family and closely resembles mustard greens in their structure. That’s where it gets its peppery taste! If you enjoy arugula, you could try other options from the brassica family, like mustard greens, wild cabbage, collard greens, and even broccoli. Adding these greens to your salad will give you more variety in your diet and provide a richer density of nutrients. It’s incredible just how many greens there are in the world! If you’re in a pinch to find something to pair with your arugula salad, try adding chopped almonds, a squeeze of lemon, or even a bit of fresh basil to kick it up a notch!
Surprisingly, kale doesn’t rank too high on the list of best greens to eat, but that doesn’t mean you shouldn’t eat it. If you’re looking to maximize your daily intake of certain vitamins and minerals, kale might be a perfect choice! Kale offers 200% of your daily vitamin A intake, as well as close to 700% of your daily vitamin K intake. This superfood can be cooked in a variety of ways or left in its raw form. Another member of the brassica family, kale provides more than enough of your daily needs for specific vitamins such as vitamin K, vitamin A, and even lutein.
Lutein is a carotenoid found in the eye. Low levels of lutein have been known to cause problems with eyesight, so it’s crucial to maintain a diet rich in lutein. Lutein is thought to work as a light filter for the eyes, protecting them from the sun’s harsh rays. Kale is fantastic on its own or mixed into a salad with other greens. It’s best described as a fibrous green with a peppery taste, similar to that of arugula. There are several types of kale to choose from depending on what you’re using it for. Keep reading to find out where your favorite greens stack up against others on our list.
Did you know dandelion greens are a type of lettuce? That’s right! Eat This, Not That! tells us that dandelion greens are often used in teas. Working as a natural diuretic, dandelion greens are great for increasing urinary output (but doesn’t replace good old water). You can steep them in water to make a delicious tea or mix them into a salad. Providing a superb source of vitamin C and Vitamin K, dandelion greens are lesser-known types of lettuce and are often overlooked as a weed. So, instead of just running dandelions over with your lawnmower, pick them to use in your daily routine.
The Maine Organic Farmer and Gardener website offer a wealth of knowledge about this particular plant. For example, did you know dandelions have been used in traditional Chinese medicine for over a thousand years? That’s right! This type of lettuce can be used in a variety of ways to help alleviate ailments. People consider them to be one of the most expensive greens in the grocery store. Dandelions have been used to alleviate everything from warts to constipation. They are a versatile green that everyone knows, but not everyone is clued to their benefits for consumption. Herbalists believe in the power the dandelion holds for healing and tend to keep it on hand in their first aid kits. But make sure you’re collection your dandelions from a safe and clean area that isn’t spraying pesticides and other unsafe chemicals.
Endive is a type of chicory with a slightly bitter taste. It holds up well for all kinds of cooking – especially grilling. Often seen paired with blue cheese and other bold flavors, endive is one of the healthier greens on our list. Packed with magnesium, iron, vitamin B6, and more, endive can be used in various ways. It comes in many styles – from frisee to curly – and packs a nice crunch. Whether enjoying a simple salad or something a little more complex, endive is a great choice for greens. Salad lovers enjoy the nutty, bitter taste paired with vibrant dressings and walnuts.
Often mixed into spring salad mixes, endive offers a well-balanced variety of vitamins and minerals to give you the healthy salad you desire. Endive comes from the same family as chicory and radicchio but provides a less bitter taste. If you’re searching for the perfect endive recipe that your family will love, consider mixing bacon bits, lemon, olive oil, and mustard to form a vinaigrette, then tossing the endive with blue or gruyere cheese, croutons, and eggs. This healthy recipe offers bold flavors and packs a nice crunch your family will enjoy time and time again. Keep reading to learn more about the best and worst greens available on the market.
A part of the brassica family with other greens like broccoli and Brussel sprouts, cabbage can be used in various dishes to elevate them. Often paired with stir fry and mixed into coleslaw, this versatile green can be fried, sauteed, and even grilled. It provides a wonderful source of folate, vitamin C, and vitamin K and is often overlooked for salads due to its tough appearance. Cabbage is terrific in a variety of healthy dishes or as a side dish all on its own. All you need to do is fry it in some olive oil and season it with salt and pepper for a healthy side dish to pair with your favorite meal.
Did you know California is the leader in growing cabbage? Lettuce Info tells us California harvests nearly 270,000 tons of cabbage per year. That’s a lot of cabbage! Often described as having a bitter flavor, cabbage offers protection against certain types of cancer, according to Healthline. It is so versatile. This green can even be fermented into sauerkraut, which provides additional support for your immune system and digestion. Who knew cabbage provided so many health benefits? It’s one of the healthier options on our list compared to iceberg lettuce or arugula. Keep reading to find out which green is next on our list. It’s one you wouldn’t expect!
Beet greens have been used for thousands of years for their health benefits. You may not have known you can use the greens on beets, as they’re typically thrown away. These greens offer an excellent source of calcium, potassium, vitamin K, vitamin A, and more. In fact, one cup of beet greens provides 220% of your daily needs for vitamin A alone! The Mayo Clinic website tells us the importance of vitamin A in your diet. This vitamin is essential for reproduction, immunity, vision, growth, and cell division. Also providing antioxidants, vitamin A protects your body from free radicals – a type of molecule produced in the body when breaking down food.
Beet greens also contain lutein and beta carotene – antioxidants needed for eye health. Adding beet greens to your diet can help slow the progression of age-related macular degeneration and cataracts. These particular greens can be sauteed as a side dish on their own or added to soups or salads for an additional component. Often described as having a silky texture, beet greens taste surprisingly sweet and earthy when cooked. So, if you’re interested in adding beet greens to your diet, research some recipes and get cooking! You won’t know if you like beet greens until you try them, right?
Mustard greens are a versatile green rich in Vitamin A, K, and C. They are often described as tasting somewhat spicy, so they are an excellent addition to salads or any dish you might use spinach in. They taste similar to spinach as far as texture goes but are a little spicier. Eat This, Not That! Recommends sautéing them with olive oil to serve as a side dish to your favorite meal. Cooking these greens provides another option to substitute your favorite spinach dishes. If you have mustard greens on hand, use them as you would spinach. You could try making a lovely spinach artichoke dip with mustard greens added for a spicier dip!
There are a few varieties of mustard greens, but they all taste very similar. Mustard greens grow well in the southern United States but can be grown in cooler climates. If you’d like to grow your own mustard greens, they should be planted in the early spring. As a member of the cruciferous vegetable family, you’re able to clip pieces of the plant to use, and they grow right back. Mustard greens can be eaten raw or cooked and are best when simply seasoned and sauteed with olive oil. They will add a peppery kick to your next meal! So, if you’re looking to try out a new green, why not try mustard greens?
Microgreens are best described as the seedlings of vegetables and herbs picked before they are fully grown. They are often used for decorations in restaurants but can be used in various ways to benefit your health. Rich in vitamins C, E, and K, microgreens pack a punch for such a small food option. Microgreens have been popular in the food world since the 1980s. However, they have grown in popularity for their nutritional benefits over the years. These tiny greens can be grown year-round in your home! Add these flavorful greens to your favorite salads and sandwiches for added crunch and nutrients.
Healthline teaches us that there are several types of microgreens. In fact, most of your favorite greens start as microgreens. They are just harvested before they fully develop. Microgreens offer a variety of health benefits and help reduce the risk of illnesses such as heart disease, diabetes, Alzheimer’s disease, and certain types of cancer. Rich in antioxidants such as polyphenols, microgreens are a wonderful addition to your diet. If you’re wondering how to incorporate them into your diet, you can add them to salads, sandwiches, blend them into smoothies, and even use them as a garnish on your favorite dishes.
Watercress is considered to be one of the best greens to eat. Surprisingly, watercress contains four times more beta carotene than your average apple. This remarkable green has anti-aging qualities, as well. Enriched with vitamin K, watercress helps to fight aging by keeping your skin looking young. Best described as tasting mild, watercress can be used in various ways to maximize its benefits. According to Eat This, Not That!, just two cups of watercress per day can help fight cancer. It contains PEITC, which, according to studies, can help cancer patients to fight off DNA damage by 17%.
Watercress is best served in its raw form. Cooking it can reduce the amount of PEITC’s, so it’s best to fill it in salads, sandwiches, or made into a juice. Did you know watercress grows best in water? It’s found in the wild, growing in natural spring water! It’s also one of the oldest known leafy greens eaten by humans. Adding this unique green to your diet will be beneficial for more reasons than one, so head over to your closest grocery store to pick some up to try for yourself. It’s considered a mild flavor with a peppery bite you’ll enjoy each time you eat it.
Well-known as a staple in southern cooking, collard greens have cholesterol-lowering abilities when cooked a certain way. Best described as tasting somewhat bitter, these greens are good for you for a variety of reasons. Collard greens have tons of vitamin K, calcium, vitamin B9, C, and A. Surprisingly, just one cup of collard greens per day can put you 1,045% over your daily value of vitamin K! Vitamin K is responsible for blood clotting, a vital aspect of your overall health. Researchers are also looking into collard green benefits for bone health. So, all in all, collard greens are one of the best greens to eat!
These leafy greens are best when cooked. They are similar to cabbage, kale, and mustard greens, so it’s best to prepare them sauteed or fried. Collard greens will taste bitter when eaten raw, and most people prefer to eat them cooked. It is related to other brassica family vegetables like broccoli and cabbage, collard greens. These greens are worth a try if you want something packed full of vitamin K. If you’re going to add these leafy greens to your diet but don’t like bitter vegetables, try adding a squirt of lemon juice and salt to the greens before eating. It will reduce the bitterness and make them more palatable.
Spinach is highly regarded as one of the best greens to eat for its nutrients. It’s rich in Vitamin K, C, A, as well as magnesium, folate, iron, lutein, and more. Spinach is a versatile green that can be eaten raw or cooked. According to Everyday Health, one cup of spinach has 16 percent of your daily vitamin A needs, as well as all of the necessary vitamin K your body needs in a day. Often described as having a mild flavor, spinach can be cooked in various ways to best suit your diet. A member of the Amaranth family, spinach is related to beets and Swiss chard.
Spinach is a healthy green that helps to strengthen your immune system. If you’re looking for a great way to utilize spinach, pair it with strawberries and a balsamic glaze for a flavorful salad, or cook it down in a sautee pan and mix it into your favorite pasta dish. This versatile green has endless applications in all of your cooking! You can also blend it into a smoothie for a sweet addition to your usual drink. Spinach is also easy to grow on your own. California is the largest spinach producer, with 44,000 acres of farmland available to produce this green every year.
Did you know parsley is a superfood? It’s typically put on your plate as a fancy garnish, but it’s actually a spectacular green to eat. Packed with vitamin K, this superfood can help to control your appetite. It also tastes great and leaves your breath fresh. Parsley is grown in gardens worldwide and is highly regarded as one of the best herbs to use for any type of dish. There are two types of parsley – curly and flat-leaf. Both types have the same health benefits and are great to use in soups, stocks, Italian dishes, and more.
Just one sprig of parsley can give you a vitamin boost. Rich in vitamin K, vitamin C, and Vitamin A, parsley is plentiful with antioxidants that help your body. Eating parsley can help to control certain medical conditions such as diabetes, stroke, cancer, and even heart disease. So, instead of using this herb as a garnish, add it to your meals for the additional vitamin and antioxidant boost your body needs. Native to the Mediterranean, parsley grows well in temperate climates. So if you want to grow your own parsley, setting up a small herb garden indoors will work best. Also, did you know parsley comes from the same family as cumin and carrots? It’s an interesting herb that you can use in various ways to make your meals shine, including holiday dinners.
Leaf lettuce is one of the best you can eat. This lettuce is packed with vitamin K – a necessary vitamin needed to control bleeding and blood clots. If you’re deficient in Vitamin K, you may have difficulty getting a cut or scrape to stop bleeding. While adults usually have enough Vitamin K in their bodies to control bleeding, there are situations where you can become deficient. Certain diseases like Celiac disease and Crohn’s Disease can cause a deficiency due to the absorbed vitamin. If you have either of these diseases, speak with your doctor about your bleeding risks.
Leaf lettuce is well-known for its sweet and slightly bitter taste and smell. It also holds up well to dressings and toppings – giving you a nice crunch when you bite into it. Two cups of this type of lettuce per day will provide you with all the needed vitamin K for your body. Leaf lettuce comes in a variety of styles and colors, and each has there own distinct taste. Green leaf lettuce is known to be sweet, while red leaf lettuce has a slightly bitter taste. If you’re interested in trying new lettuce, leaf lettuce is a superb replacement for Romaine or iceberg lettuce.
This is the type of lettuce people use in classic Caesar salads; Romaine lettuce has tons of folic acid. Folic acid is good for male reproductive health as well as battling depression symptoms. It’s a suitable replacement for kale, as many people don’t like the taste. According to Eat This, Not That!, Romaine lettuce studies have shown a boost in male fertility. Folic acid and folate are found in Romaine as a water-soluble form of vitamin B. These vitamins are crucial to your overall health. So, when choosing a type of salad for your next meal, why not try a classic Caesar salad with chicken added to make it a spectacular dinner?
Romaine lettuce has a mild flavor with a wonderful crunch. It holds up well to dressings and doesn’t get soggy like iceberg lettuce. In fact, according to Lettuce Info, Romaine lettuce is the number two pick for best lettuce in the United States. Romaine lettuce is grown in California, where every year, 1.1 million tons of this crunchy lettuce is harvested. Surprisingly, romaine lettuce is harvested by hand with a knife. That’s a lot of lettuce to harvest by hand every year! Romaine lettuce is an excellent choice for your next salad and offers a variety of essential vitamins and minerals.
One of the lesser-known greens, chicory, is a bitter green that packs a punch with nutrients. Highly praised as one of the best sources of polyphenols – chicory can help to prevent diseases. Polyphenols are micronutrients necessary for immune system health. Chicory is best utilized when added to salad mixes, as it does have a bitter taste on its own. According to RX List, chicory is often used for upset stomachs, loss of appetite, constipation, and more. It’s also used as a supplement to protect the liver and to help curb symptoms of cancer. Chicory has laxative properties that increase bile production in the gall bladder.
This healthy green is actually a flowering plant native to Europe. It grows in the wild as well as in gardens. Chicory can be located in the wild by looking for its radiant light blue flowers. Farmers and herders initially used this flowering plant as a crop for livestock to eat. Grown commercially in Nebraska, France, and South Africa, chicory has become famous for its medicinal properties in recent years. If you want to try chicory, it’s best to add it to a mix of greens to curb the slightly bitter taste. Mixing it with other greens such as endive, leaf lettuce, or spinach will give you a serious boost of nutrients and provide a tasty salad with various tastes and textures.
One of the more interesting-looking types of lettuce, Swiss chard, has large green leaves and red stalks. This green is a member of the amaranth family with other greens like spinach and beets. It can be eaten raw or cooked. Swiss chard tastes bitter when cooked and has a milder flavor when eaten raw. According to Eat This, Not That!, Swiss chard contains 13 types of polyphenols that help with various aspects of your help. One of the more interesting polyphenols, anthocyanins, helps to protect your body from Type 2 Diabetes. Anthocyanins help to lower insulin resistance and regulate blood glucose levels in the body.
Swiss chard is an excellent source of Vitamins A, K, and C, as well as magnesium and lutein. This combination of vitamins and minerals makes Swiss chard one of the better greens to eat. You can add it to soups, salads, and even casseroles to boost healthy ingredients. If you want to add Swiss chard to your diet, try adding it to a mix of greens for a salad, or add it to your favorite soup for a bitter component. You can add this green to just about anything to bring it up a notch with flavor! You could also substitute Swiss chard for spinach in any recipe asking for spinach.
Healthline teaches us that Bok Choy is a type of Chinese cabbage used primarily in Chinese cuisine. Bok Choy’s green leaves and white stalks can be utilized in a variety of ways to elevate your cooking. This Chinese vegetable provides a source of Selenium. Selenium is a mineral that helps to support fertility, thyroid function, immunity, and even cognitive function. Found in water, soil, and some foods, Selenium is a necessary mineral the body needs to function correctly. Bok Choy and other vegetables need to grow in Selenium-rich soil, as the mineral isn’t found in foods naturally. It’s an earth-based mineral that seeps into the food we eat from the fields where it’s grown.
Bok choy is well-known for its taste. It tastes similar to spinach and has a mild bitterness that goes well with Asian cuisine. You can eat it raw or cooked. Researchers trace bok choy back to the fifth century A.D. in China. It has since become a staple in Asian cooking. If you’re looking for ways to use bok choy, try adding it to a salad or add it the next time you make a chicken stir fry. You won’t be disappointed with the taste and added crunch it brings to your dishes. Bok choy is rich in beta carotene, vitamins C and E, and folate. These nutrients and vitamins have cancer-fighting properties. A great addition to your diet, bok choy is a versatile vegetable that can be used in various ways to maximize your vitamin and mineral intake.
Chinese cabbage, also known as Napa cabbage and celery cabbage, is an excellent source of iron and calcium. It ranks high on the list of greens you should be eating. Chinese cabbage is terrific for people with heart disease, as it helps to reduce inflammation. Eat This, Not That! tells us that those who eat one and a half cups of Chinese cabbage per day have 13% less inflammation. Chinese cabbage is a part of the cruciferous family closely related to arugula, bok choy, broccoli, and more. Chinese cabbage, or napa cabbage, is primarily used in Chinese cooking. It has endless applications in all of your cooking.
Chinese cabbage can be eaten raw or cooked. In Chinese cuisine, it’s often stir-fried with other vegetables. It can be added to soups, salads, and even boiled for a quick and easy snack. Chinese cabbage is a versatile vegetable with a sweet taste when cooked. When eaten raw, Chinese cabbage has a crisp texture similar to romaine lettuce or celery. Chinese cabbage is vastly different from regular green or red cabbage. It isn’t as tough and can actually be eaten in more ways than green or red cabbage. Chinese cabbage grows differently than green cabbage, as well. Green cabbage grows into a ball, while Chinese cabbage grows into an oblong shape, making it lighter and easier to eat raw.
You may not have known it, but you can eat the leaves of turnips! They are packed with vitamins K, C, and A, as well as manganese, calcium, and folate. Turnip greens offer a spicy flavor that’s enjoyed best when cooked. They can also be eaten raw as a spicy element in your favorite salad. As part of the cruciferous family of vegetables, turnip greens offer benefits to your health. They can reduce your risk of heart disease and cancer. So, even if you don’t like turnips, try the greens to see if you want them instead! You never know unless you give them a chance.
You may be surprised to hear that just one cup of turnip greens offers 138 micrograms of vitamin K. That’s more than enough for an entire day! Eating turnip greens can also help stave off bone illnesses. Did you know that turnip greens offer anti-inflammatory benefits? Turnip greens can help to minimize pain from conditions like arthritis. You can use these healthy greens to replace recipes calling for spinach or kale, as they have the same taste profile. So, next time you make your favorite dish with spinach, take a chance and try some turnip greens instead. You may enjoy them more than spinach. Keep reading for more of the best and worst greens to eat.
Escarole is a well-known type of lettuce with great health benefits. It looks and tastes similar to endive. It just has smaller, wavy leaves. Escarole is a member of the chicory family – meaning it has a slightly bitter taste. Rich in vitamin A and K, escarole is especially popular in Italian cooking. In fact, it’s one of the main ingredients in Italian Wedding Soup! The outer leaves of escarole tend to be more bitter than the inner leaves, making them a perfect choice for cooking. Cooking escarole removes some bitterness, making the leafy green more palatable for those who want the health benefits but don’t like bitter foods.
You can cook escarole in various ways, but the easiest is cooking it as you would collard greens. The innermost leaves of escarole are perfect for salads, as the crunch and bitterness add complexity to your dish. You can also pair it with other bold flavors such as blue cheese, walnuts, and goat cheese. Vinaigrettes also pair nicely with an escarole salad. If you’re a fan of radicchio and want to try something new, escarole is an excellent replacement. Escarole is best when used fresh. It’s typically at its peak of freshness in the fall. You should try to avoid buying escarole in the summer months, as that’s when it’s been stored for an extended period.
Butter lettuce, also known as Bibb lettuce, is known for its large, soft leaves perfect for wraps. It’s a tender type of lettuce with bright green or purple coloring. Butter lettuce gets its name from the texture of the leaves. It doesn’t taste like butter; instead, it has a silky texture that feels like it’s melting in your mouth. It’s a sweet type of lettuce that pairs well with a variety of dishes. You can use it for tacos, wraps, sandwiches, and more. Butter lettuce is one of the healthier types of lettuce due to its vitamin and mineral content.
Rich in Vitamins A, C, and K, butter lettuce is a healthy option to replace iceberg lettuce in your diet. You can use it the same way as iceberg lettuce but with added health benefits. Also rich in calcium and iron, eating butter lettuce can help fight off infections and help with inflammation. When using butter lettuce for a salad, stay away from the heavy dressings like ranch or blue cheese and instead use something like Italian or a vinaigrette. Butter lettuce doesn’t hold up well to heaviness. You won’t be disappointed! If you’re interested in trying some great butter lettuce recipes, use your butter lettuce to replace tortillas on taco night, use it on your next sandwich, or use it as the bun for your next burger.
Similar to red and green cabbage, savoy cabbage offers the same types of health benefits. It’s a versatile vegetable that can be braised, boiled, and even eaten raw. Savoy cabbage is green in color and has textured leaves that almost look like veins. The texture is slightly different from green cabbage, as the leaves aren’t quite as dense. The outer leaves of this type of cabbage protect the plant and are often discarded as they don’t taste quite the same as the inner leaves. Savoy cabbage is an excellent substitute for any recipe requiring cabbage. This healthy vegetable offers plenty of versatility. You can use savoy cabbage in all of your favorite recipes.
Many people don’t like cabbage due to its tough texture, but savoy cabbage is slightly different. These greens are known for their unique look compared to other types of cabbage. Savoy cabbage tastes earthy with a hint of sweetness. Unlike other types of cabbage, savoy cabbage contains a high amount of fiber, plus the added benefits of calcium, potassium, magnesium, manganese, iron, and more. This type of cabbage goes excellent in soups, salads, stir-fries, and more. When utilized correctly, savoy cabbage may even change your thoughts on cabbage. Even if you don’t like green or red cabbage, you may like savoy! Use it as a substitute in your favorite coleslaw recipe or for things like cabbage rolls to get a nice twist on your classic recipe.
We’ve all had broccoli at least once in our lives. Whether you like it is another story. Broccoli is part of the brassica family, including other vegetables such as red and green cabbage, mustard greens, and cauliflower. People know broccoli has a slightly bitter and earthy taste; broccoli is actually one of the vegetables you should be eating regularly. This green contains high amounts of Vitamin K and C, as well as chromium and folic acid. Broccoli can help reduce inflammation and the risks of breast and bladder cancer. According to Food Source Information from the Colorado Integrated Food Safety Center of Excellence, broccoli contains various other vital nutrients for your health.
Broccoli offers a good source of nutrients like dietary fiber, manganese, choline, magnesium, Vitamins B1, B6, E, and more. It’s packed full of nutrients your body needs! If you don’t like broccoli, there are a plethora of recipes available online that will make you change your mind. You’re sure to find the perfect recipe to help you enjoy this flowering vegetable. Broccoli has grown in popularity over the past 35 years due to its convenience, healthy benefits, and availability. Broccoli can be eaten raw or cooked, making it a convenient snack. Instead of picking up that bag of chips, cut up some broccoli and other vegetables to have with dill dip. You’ll get the same crunchy aspects of your favorite snack with the added health benefits.
We all know celery as a crunchy, watery vegetable that tastes slightly salty and bitter, but did you know it has some great health benefits as well? According to Live Science, celery offers a good source of Vitamin K, Fiber, and potassium. Celery is mainly made of water, making it one of the worst greens to eat. Particularly when there are other options available with higher amounts of vitamins and minerals. Vitamin K is a necessary nutrient for the body that helps to control bleeding. So, if you are Vitamin K deficient, adding celery to your diet will give you 30% of your daily value. If you don’t like celery, there are plenty of other greens available to provide you with all of the necessary vitamins and minerals for your daily intake.
Celery can be eaten raw or cooked. You can also use the leaves of celery in your favorite salad! This vegetable is pretty versatile as far as vegetables go. You can add it to your favorite soups or eat it raw with peanut butter or dill dip. Celery grows wild in marshlands but can also be grown easily in your garden. The best part about celery is that when it is cooked, it retains most of its nutrients, unlike other greens. So, give celery a chance in your diet by adding it to your favorite soups, salads, and casseroles. It tastes great in chicken noodle soup, added to roasts, or even raw with some peanut butter. We’re getting towards the end of our lest! Have you seen your favorite green yet? We still have a few more to go!
Red cabbage is well-known for its vibrant color and uses in things like coleslaw and salads. This type of cabbage is similar to green cabbage as far as vitamins and minerals go. It’s a versatile vegetable that can be eaten grilled, raw, braised, boiled, steamed, pickled, stewed, and even sauteed. Red cabbage is grown in California, where 270,000 tons of cabbage is harvested every year. A popular vegetable for cabbage rolls and coleslaws, red cabbage has endless possibilities for usage. Do you know how red cabbage gets its color? It contains flavonoids that give it that vibrant red color. Flavonoids are a type of metabolite found in a variety of foods, such as blueberries. The specific flavonoid, in this case, is called anthocyanin, which can also be found in flower petals.
Now to get to the facts about vitamins and minerals. Red cabbage contains an excellent amount of vitamin C that goes 797% above your necessary daily intake. Its also rich in potassium, iron, magnesium, Vitamins B6 and K, and calcium. Adding red cabbage to your diet will help to reduce inflammation, maintain a healthy bone structure, and even keep your digestive system healthy. It is rich in fiber, making it a fantastic food option for those struggling with digestive concerns. This healthy veggie can also give your immune system a boost to help your body remain healthy. If you like red cabbage but you’re stumped on how to use it, there are plenty of yummy recipes available online at websites such as The Food Network, All Recipes, and A Taste of Home.
Also called a German turnip, kohlrabi is an interesting green from the same family as cabbage, Brussel sprouts, broccoli, and more. It tastes somewhat sweet and peppery with a mouth-feel similar to that of broccoli stems. It grows underground, similar to beets, but looks like a large, round, white ball with green stems. Kohlrabi has a high amount of antioxidants such as Vitamin C and anthocyanins, putting it in the middle of the pack as far as what you should and shouldn’t eat. Diets rich in Vitamin C have been shown to reduce the risks of premature death, diabetes, and metabolic diseases. Keep reading to learn more about kohlrabi!
Kohlrabi is also rich in fiber, making it a perfect vegetable choice for those with digestive concerns. It can be eaten raw or cooked, but most people prefer to cook it. Kohlrabi originated from Europe and grew best in cool climates with direct sunlight. If you’re interested in growing your own kohlrabi, be sure to have proper drainage as kohlrabi doesn’t do well with excessive water. Did you know kohlrabi is actually a flowering plant? That’s right! Kohlrabi grows cabbage-like leaves that often turn purple or green and has yellow flowers. It’s an interesting vegetable that often gets overlooked. There are two different kinds of kohlrabi – white and purple. Each type has its own distinct taste.
Sorrel is another type of herb plant that often gets overlooked for consumption. It’s a member of that buckwheat family, and there are over 200 different species. While some species of sorrel are invasive, others are safe to eat and offer a variety of health benefits. Sorrel grows best in grassy areas and meadows where it can get direct sunlight. You may be curious what sorrel looks like, as most people have never heard of it. Sorrel is a male and female plant. The males have yellow flowers, while the females have red flowers. Sorrel can be used in a variety of ways to make the most out of its health benefits.
If you’re interested in adding sorrel to your diet, it’s best used in soups, stews, and teas. Sorrel is high in vitamin C and fiber, making it an excellent choice for those with digestive issues. It can help prevent illnesses and works wonderfully as a tea to help you get over an illness like a cold or the flu. Sorrel can also be used in salads to give an additional boost of nutrients. It’s often described as tasting bold with fruity and lemony flavors. Sorrel has a variety of uses in your kitchen and holds up well to cooking into soups and stews, as well as an addition to your favorite drink or salad.