Eat Your Greens
But which ones?
No matter your age or where you are from, we are told time and time again to eat our greens. Well, with a multitude of greens to choose from, we help expose which ones we should eat and when, and answer the age old question of “what are the real benefits of our greens?”
The Greens
Kale: Kale has been nicknamed “the queen of greens” and a “nutritional powerhouse,” and rightfully so. It is high in iron, and according to New York Times bestselling Author, Dr. Mercola, Kale is high in fiber, vitamin K, and antioxidants, which all help to keep your immune system healthy. It’s also been said that per calorie, Kale has more iron than beef! Raw Kale is only 8 calories per cup; no wonder why a Kale Salad is a staple at every Girl’s Night Out dinner! I personally love a Kale Salad Salad topped with pumpkin seeds and dried cranberries, balsamic vinaigrette, and salmon for extra protein!
Next up: Spinach: Popeye had it right when he downed cans of spinach to gain super strength. Like any other 5-year-old, I used to be scared of this green. Why? Well, when cooked it looks like a blob of green mush! Now that I’m older (and more mature), and I realize the importance to nutritious food, spinach is incorporated into my diet at some point every day! I wake up with a spinach smoothie, eat it raw with my lunch, or sauté it with olive oil and garlic for dinner! Spinach has anti-inflammatory properties and helps in maintaining heart health thanks to its high levels of vitamins A and C, folate, protein, and iron (The George Mateljan Foundation).
Arugula: Also named, “salad rocket”, arugula is part of the cruciferous family of vegetables, along with kale, collard greens, Brussel sprouts and broccoli, among others. It’s rich in vitamin K and phytochemicals which can potentially reduce the risk of adverse health conditions. Its peppery fragrant taste is ideal in your pasta dishes, atop pizzas, and beneath salads!
Romaine: My personal favorite! Romaine is one of the most overlooked greens. I use romaine as a base for my salads or grill it and top it with lemon vinaigrette and tomatoes as a light appetizer or meal. This green is said to lack nutrients because of its lighter color, but this is anything but the case! Romaine is high in Vitamin C and Beta Carotene, Folic Acid, and potassium, and has shown to reduce blood pressure and heart disease (The George Mateljan Foundation).
Collard Greens: Of all the greens, collard greens are by far the most under-appreciated. I know when I see this green listed as a side to my entrée, I ask to swap it for kale or spinach… for no reason whatsoever! Although nutritionally similar to kale, Collard Greens are a little heartier. According to WHFoods, “the cholesterol-lowering ability of collard greens may be the greatest of all commonly eaten cruciferous vegetables,” and this specific green is said to have cancer-preventative properties. Looks like next time not only will I keep the side, but I’ll be having every last bite!
Iceberg: Iceberg has the lowest nutritional value of all the greens. Although it is a low-calorie food, it is also low in iron, vitamins C and K, and folate. If you are someone who does not consume enough water however, iceberg is a great way to increase your intake of water since the lettuce is 96% water (Jillian Michaels). And if you fear greens like I used to, Iceberg is a good Icebreaker because it lacks taste, so it is a perfect way of turning a non-green-eater into a believer!
No matter what green you choose, there are benefits to all and you can’t go wrong by adding any to your diet. So whether you are in the mood for a salad, a side, or a garnish to your dish, remember to eat your greens!
