While kale is typically higher in vitamins A and C than other super greens, Swiss chard has 16% more iron than kale, while collard greens
Collard greens
Collard describes certain loose-leafed cultivars of Brassica oleracea, the same species as many common vegetables, including cabbage and broccoli. Collard is part of the Acephala Group of the species, which includes kale and spring greens. They are in the same cultivar group owin…
Is Kale the healthiest Green?
Still, kale's actually not the healthiest green on the block. In fact, in a recent report published by the Centers for Disease Control that ranked 47 "powerhouse fruits and vegetables," kale placed only 15th.
What's the difference between kale and other dark leafy greens?
Regardless, I've decided to compare kale to other dark leafy greens that may not be getting the recognition they deserve, specifically: collard greens, Swiss chard and mustard 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.
Which is better for you kale or iceberg?
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
What are the health benefits of eating Kale?
All four types of greens are also rich in many other nutrients, including manganese, folate, copper, choline, magnesium, potassium and vitamins E, K, B2 and B6. As far as health benefits, I didn't see much evidence that kale stands out more than the others.
Is kale better than other vegetables?
It Is an Excellent Source of Vitamin C 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).
Is kale the healthiest green?
Often labeled as a superfood, kale is one of the healthiest and most nutrient-dense foods you can eat. This leafy green comes in a variety of colors, shapes, and textures. It's often eaten raw in salads and smoothies but can also be enjoyed steamed, sautéed, boiled, or baked.
Why is kale the best vegetable?
Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.
What is the healthiest type of greens?
1. 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 ).
Is it OK to eat raw kale everyday?
A superfood leafy green, kale is OK to eat raw (as in, you won't die), but you should do so in moderation.
Is it OK to eat kale everyday?
Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.
Is kale healthier cooked or raw?
“Cancer studies seem to show that raw kale is more beneficial than cooked, while cholesterol studies seem to show that steamed kale is more beneficial than raw,” says Harris, who recommends a bit of both in your diet.
Why is kale a superfood?
Kale is high in nutrients and low in calories, making it one of the most nutrient-dense foods on the planet. Kale is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. Kale holds its texture well in cooking and can be steamed, stir fried, roasted or eaten raw.
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.
What vegetable should I eat everyday?
The biggest health benefits came from eating leafy green vegetables (kale, spinach) and fruits and vegetables rich in vitamin C and beta carotene (citrus, berries, carrots). "These are primary sources of antioxidants that may play a role in preventing cancer," Dr.
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.
Can you eat kale raw?
Kale is a dark, leafy green you can eat raw or cooked. This superfood has been on dinner plates since Roman times and has long been common across much of Europe. The vegetable hails from the cabbage family, which also includes broccoli, cauliflower, and collards.
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.
Which is better for you kale or broccoli?
Kale is also high in protein, and gives you slightly more of the macronutrient than 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.
What greens are better than kale?
10 Greens Healthier Than KaleChard.Beet greens. ... Spinach. ... Chicory. ... Leaf lettuce. Lettuce mini heads | Dwight Sipler | CC By 2.0.Parsley. Fresh Parsley | Cookbookman17 | CC By 2.0.Romaine lettuce. Romaine | Liz West | CC By 2.0.Collard greens. Glory Foods Fresh Collard Greens | Glory Foods | CC By 2.0.More items...•
Is kale healthier than 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.
Collards, the 'Other' Healthy Green
The answer seems to be that it’s mostly in our heads. We think kale is the healthiest, the stuff of smoothie-swilling yogis. Collards are the domain of poor Southerners, drowned in pork lard. Watercress is for cute tea sandwiches. Chinese cabbage is, well, for Chinese food. And so on.
What's in a Name?
Like Ira Wallace with her collards, George Chen, a chef and restaurateur who's opening ChinaLive —dubbed the “ Eataly of Chinese food ”—in San Francisco in January, isn’t above using a little wordsmithing to get people to try something new.
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.
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.
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.
