Is Kale better than other greens? As you can see in the chart above, kale does exceed the other greens in vitamins A and C, but Swiss chard has 16 percent more iron than kale. Collard greens has 18 percent more calcium per serving of kale and double the amount of protein and iron. Bottom line: Yes, kale is very nutritious. Click to see full answer.
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Is Kale The Only Green Superstar?
Is Kale really the freshest of all leafy greens?
These nine leafy greens aren’t denying that kale boasts big health benefits, they’re just reminding us that kale is not really the freshest kid on the block. If you’ve ever considered romaine to be the most boring of all leafy greens at the salad bar, you’re not alone.
Is Kale healthier than collard greens?
When compared to other plants, it is lower in specific nutrients—for instance, kale contains less calcium than does spinach, collard greens, and arugula—so again, it is important to rotate different plant leaves through your diet.
Are kale and spinach really more nutritionally dense than other greens?
You’ve probably heard the hype about kale and spinach. Do other greens even come close? The truth is, although some greens are more nutritionally dense than others, there is not one specific green that beats all others in the level of each individual nutrient. So it’s important to rotate different plant leaves through your diet.
Is Kale actually good for You?
And a few unique studies suggest that Swiss chard may help blood sugar regulation -- a beneficial property for people with diabetes. Bottom line: Yes, kale is very nutritious. But so are lots of other greens that, in my opinion, deserve more attention.
Is kale better than other vegetables?
Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach (9). The truth is, kale is actually one of the world's best sources of vitamin C. A cup of raw kale contains even more vitamin C than a whole orange (10).
Which greens are the most healthiest?
Here are 13 of the healthiest leafy green vegetables to include in your diet.Kale. Share on Pinterest. ... Microgreens. Microgreens are immature greens produced from the seeds of vegetables and herbs. ... Collard Greens. ... Spinach. ... Cabbage. ... Beet Greens. ... Watercress. ... Romaine Lettuce.More items...•
Is kale healthier than collard greens?
These two are related – both are technically a variety of cabbage in the species Brassica oleracea. As a result, both greens are very nutritious and rich in vitamins A, B, E and K. Collards are lower in calories and high in fiber and protein, while kale contains more iron.
Which is healthier spinach or kale?
The Bottom Line. Kale and spinach are highly nutritious and and associated with several benefits. While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K. Both are linked to improved heart health, increased weight loss, and protection against disease.
What is the #1 healthiest vegetable?
Spinach1. Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. That's because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories ( 1 ).
What is the number 1 vegetable to avoid?
Strawberries top the list, followed by spinach. (The full 2019 Dirty Dozen list, ranked from most contaminated to least, include strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes.)
Is kale the best leafy green?
The healthiest leafy greens to include in your diet include kale, collard greens, swiss chard, microgreens, spinach, cabbage, arugula, beet greens, and romaine lettuce. You can still incorporate any leafy greens outside of this list but ensure that you add more of these to your diet to ensure maximum benefits.
Which is healthier kale or lettuce?
Kale is three times richer in carbohydrates than lettuce and the Vitamin C content of kale is also drastically higher than that of lettuce. It should be noted, however, that cooking or steaming kale saps away some of its vitamins. Kale also packs in a lot more potassium, Vitamin K, and calcium than lettuce.
Is kale better than collards?
Eating collard greens or kale boosts your intake of essential minerals, including potassium, phosphorus, copper, manganese, selenium and zinc. Both greens also provide some calcium, although kale proves richer in calcium, boasting 90 milligrams per cup, compared to 52 milligrams in a cup of collard greens.
Is kale a superfood?
Kale is considered a superfood because it's a great source of vitamins and minerals. It also contains several other compounds that are beneficial for your health. Kale has very high levels of Vitamins A, C and K-one cup of chopped kale provides well more than your recommended daily allowance of these vitamins.
What's healthier kale or broccoli?
Broccoli is a good source of B vitamins and potassium. It also contains similar vitamins and minerals to kale such as vitamins A, K and iron. Compared to kale, broccoli is slightly higher in fiber and carbs.
Is kale anti-inflammatory?
Anti-inflammatory foods An anti-inflammatory diet should include these foods: tomatoes. olive oil. green leafy vegetables, such as spinach, kale, and collards.
SuperGreen Number 9: Romaine Lettuce
If you’ve ever considered romaine to be the most boring of all leafy greens at the salad bar, you’re not alone. But you are wrong. Romaine is packed with high levels of antioxidants that give the lettuce cancer-fighting powers.
SuperGreen Number 8: Parsley
You’ll probably encounter parsley at any one of your Italian restaurants of choice, sprinkled delicately atop your heaping bowl of pasta or pizza pie. Next time you’re about to scrape it off to the side, don’t. These small leaves are full of vitamin K, which promotes bone health.
SuperGreen Number 7: Leaf Lettuce
The classic leaf lettuce is calling out to be recognized in its full glory. Just two cups of leaf lettuce provides you with 100 percent of your daily recommended vitamin K intake. What does vitamin K do, you ask? It promotes strong bones and prevents fractures and other bone damage later in life.
SuperGreen Number 6: Chicory (a.k.a. Curly Endive)
You may have encountered chicory before without even knowing it, especially if you’re a coffee drinker. The chicory root is often ground, roasted and added to coffee to enhance the richness of the flavor.
SuperGreen Number 5: Spinach
The meek and mild spinach is not one to mess with at number five. According to the United States Department of Agriculture, 180 grams of boiled spinach contains 6.43 mg of iron, an essential nutrient that your body cannot produce on its own.
SuperGreen Number 4: Beet Green
Beet green is the leafy green super food that is often, unrightfully, overshadowed by its juicy lower half – the beet root. It’s time to stop banishing beet greens to the garbage and start giving them some lovin’. The leaves pack a powerful punch of fiber with 5 grams per cup, not to mention they will look beautiful in your salad.
Super Green Number 3: Chard
Chard… not charred. While number three does not win any awards for the most appealing name, it is very close to the win for healthiest green.
1. Kale
Kale has developed a reputation for being one of the most healthy plant foods available, with a high level of nutrients in its leaves.
2. Spinach
Spinach was Popeye’s green of choice for good reason—it is substantially higher than the powerhouse kale in calcium, potassium, magnesium, vitamin A, vitamin K, and folate. It also has a mild flavor that makes it easy to pair with a variety of fruits and vegetables or to blend up in smoothies.
3. Swiss Chard
With a rainbow variety of stems, Swiss chard can add color to your plate—and a load of nutrients to boot. While it has a higher level of sodium than other greens (77 mg per cup), it runs close to spinach with the level of nutrients it offers.
4. Romaine
Many people choose romaine lettuce for salads because of its mild taste, fresh crunch, and versatility in recipes. It is not the most nutritionally dense leafy green, but it is high in folate and vitamin A, and can easily be mixed with other greens.
5. Collard Greens
Collard greens are frequently eaten in the Southern U.S. regions, but deserve attention everywhere for their health benefits. Collard greens provide nearly twice the amount of calcium as spinach and are high in potassium and magnesium, too.
6. Arugula
Arugula has a spicy taste that can add flavor to a variety of salads and dishes. Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach.
7. Iceberg
Iceberg lettuce may be the most popular choice for salads, but with a low vitamin and mineral count, its contribution to your health is low. While it’s not actually bad for you, opt for other lettuce types for your salads to help increase your daily nutrient intake.
Watercress
You may see watercress as a garnish, but the pungent, yet delicate leaves are starting to pick up in popularity as a superfood. Part of the same family as kale and broccoli, watercress grows in natural spring water and was believed to be a staple of Roman soldier’s diet.
Swiss chard
Cousins to kale, Swiss chard will exceed your daily requirements of vitamin K and A in just one cup. Swiss chard also contains powerful antioxidants like beta-carotene, lutein, zeaxanthin, and choline – all beneficial for eyesight and overall good health.
Dandelion
You may never have thought this common lawn weed was edible let alone nutritious, but many cultures have been enjoying the benefits of dandelions for decades.
Parsley
Parsley is often hidden in dishes to add flavor, so sadly it never appears as the star of the plate. But no matter how you use it, your health will benefit.
Iceberg Lettuce
The worst of all the types of lettuce in terms of nutrition is unsurprisingly iceberg lettuce. While great on burgers, this lettuce is mostly made up of water and should be reserved to add a signature crunch to dishes—never the star of the show.
Cabbage
Cabbage is considered a type of lettuce, but it's also part of the cruciferous family, which contains potent compounds that have been linked to reducing the risk of cancer. Use this in slaws, sautees, and stir-fries.
Arugula
Often offering a peppery flavor to salads, arugula is one of the more common types of lettuce. While not necessarily the most nutritious, it's the perfect base for quinoa and cranberry salads, paired with shaved parmesan and champagne vinegar dressing, and layered with fresh citrus.
Dandelion Green
While typically found in teas, dandelion greens are one of the most unknown types of lettuce. They're a natural diuretic, have a higher calcium content than kale, and are loaded with iron and vitamin K. With their bitter taste profile, balance them out with neutral greens like spinach or romaine.
Kale
Out of all the types of lettuce, we bet you'd think that the superfood kale would top the list. Surprisingly, it's closer to the bottom. That being said, there are still benefits of kale. For example, one cup of raw kale contains 200% of your daily value of vitamin A, nearly 700% DV of vitamin K, and 140% of your DV of vitamin C.
Endive
You've probably seen these types of lettuce grilled or accompanied by blue cheese, walnuts, pears, and gorgonzola. It's because the sturdy lettuce can stand up to these bold flavors (and is literally sturdy enough to hold them in its leaves). While endive belongs to the chicory family, it's distinctly different from common chicory.
Mustard Green
If you want to add a bit of a spicy kick to your salad or sauteed greens, opt for mustard greens. Mustard greens are a type of lettuce that's a rich source of vitamins A, C, and K. Use these greens like you might spinach, but when you want more of a peppery kick.
