SALAD GREENS
S alads can be an important component of a healthy diet. According to Everyday Health, leafy salad greens have been linked to a number of health benefits. Greens are one of the top sources of dietary nitrates, which are
a high amount of vitamin K and potassium.
Romaine: For those looking to maximize vitamin A intake, look no further than romaine. This leafy green contains 4,904 IU of vitamin A, according to Harvard Health. Romaine has a great crunch and is good on sandwiches and in salads. It also can be lightly grilled for a unique flavour. Beet greens: Most people purchase beets without the greens, but they are missing out on a nutritious element that can be added to salads. The beet greens contain almost 100 per cent of the daily requirement of vitamin A and all one’s daily vitamin K needs. Beet greens can be enjoyed raw in salads or sautéed as a tasty side dish. Collards: Collard greens are a good source of vitamin C that also include vitamin K and a small amount of vitamin E. Collards are a staple of southern cooking. Although they take a little longer to cook, they’re often worth the wait. They also taste great raw in salads. When choosing traditional lettuces for salads, iceberg tends to have the least nutritional value. Iceberg lettuce is mostly water and has a low fibre content. Butter lettuces have vitamin A, some calcium and iron. It's best to embrace variety in salad greens to balance out nutritional value.
compounds that promote heart health. Carefully pre- pared salads that focus on nutrition and don’t contain creamy dressings also can be low-calorie options that help individuals maintain a healthy weight.
SALAD GREENS THAT PACK THE Biggest Punch BY M.C.
When it comes to select- ing salad greens, many people have their go-to items. But being mindful of the nutritional value of vari- ous types of greens can compel more people to add salad to their diets. Here’s a look at how many greens stack up. Kale: One cup of cooked kale meets 19 per cent of a person’s daily re- quirement for vitamin A and 23 per cent of the requirement for vitamin C. Kale also contains more than four times the daily requirement of vita- min K. Even though kale contains 31 calories per cup, the high calorie count compared to other greens is offset by its nutritional benefits. Spinach: A serving of spinach con- tains twice the amount of the daily recommendation of vitamin A as well as half of the daily recommend- ed amount of vitamin K. Spinach also contains folate, vitamin C and iron, all of which promote health in various ways and make it one of the more popular salad greens. Swiss chard: Although less common than other salad greens, Swiss chard is another healthy green that should be included in salads. While Swiss chard has a higher sodium count than other greens, its only three per cent of the maximum recommended daily amount. Swiss chard contains
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