It's also common to use the leaves of many other plants in salads, such as spinach, kale, arugula, dandelion, escarole, and watercress. Loose leaf: large, curly, sometimes reddish leaves arranged along a central stalk (such as red or green leaf lettuce). Romaine: long, crisp leaves often used in Caesar saladsīutterhead: a loosely packed head of lettuce that resembles a blossoming flower (such as Boston lettuce) These includeĬrisphead (also known as iceberg): a round, tightly packed head of light-colored, crunchy leaves The raw leaves we toss into a salad may come from several varieties of lettuce. So it helps to know which salad greens will give you the most bang for the bite. "They vary in regard to their nutrient content, nutrient density, flavor, and texture," says Elisabeth Moore, a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center. A large salad can check off your veggie requirements for the day in one fell swoop.īut not all salad greens are created equal. In the quest to follow daily dietary recommendations and eat the right amount of vegetables, salad is your friend. Just remember: whether you mix them all together, or just rotate through a few favourites, you’re guaranteed to get the most out of your greens when you mix ‘em up.Tailor salad greens to your dietary needs and taste preferences. You’ve got some serious options when it comes to meeting your daily recommended intake of 2-3 cups per day. So, it won’t be beating out kale or spinach any time soon…but it’s nothing to feel guilty about. And with its high water content, it’s actually an awesome hydrating food to eat in hot weather or after a workout. Iceberg still contains fibre, potassium, zinc, calcium, folate and vitamins A and K. This much-maligned green doesn’t come close to the other lettuces on this list, but it’s still far from a nutritional vacuum. Isn’t iceberg totally devoid of nutritional value? Well, yes and no. You’re probably surprised to see this crunchy, watery lettuce on the list. For a healthier salad, just mix it up with a handful of spinach and you’re good to go. While it’s not as nutritionally dense as kale or spinach, this zippy green still comes loaded with a healthy dose of calcium, antioxidants and fibre. With its frilly leaves and peppery flavour, arugula is a fun and tasty option for mixing things up. While you get the best of these benefits eating it raw, spinach is also wonderful mixed into just about any warm dish, from scrambled eggs to soups and stews. It’s higher than kale in calcium, potassium, magnesium, folate and vitamins A and K, while staying relatively high in fibre and low in calories. If there is such a thing as a perfect green, spinach is just about as close as it gets. That said, kale is lower in some nutrients than other greens, so it’s still best to mix it up every once in a while. Just one cup of kale contains more than your daily requirement for vitamins A, C and K – and comes with over 3 grams of protein, making it a super smart choice for people following a plant-based diet. No surprises here…kale is a nutritional powerhouse, packed with nutritional benefits. We just recommend you mix it up with a darker green every once in a while. And with its grassy flavour and delicate texture, it pairs beautifully with just about any fruit or veggie. With twice the vitamin C of romaine and next to no calories, green leaf lettuce might not be the most nutritionally dense salad green around, but it will definitely bring benefits to your bowl. Plus, it’s higher in potassium than kale. But it’s bringing more to the table than its culinary benefits – romaine lettuce is also a solid source of vitamin A, vitamin K and folate. One of the most popular salad greens around, we love romaine for its crunchy texture and mild, sweet taste. So how do different lettuces and greens stack up? Here’s a handy guide to get you started. That’s why our salads almost always use a blend of 2-3 different greens as a base. To get the most out of your salads, it’s best to use more than one type of green, so you get a mix of health benefits. So now you’re probably wondering…which green reigns supreme? The fact is, no lettuce ranks highest across the board – each one brings something different to the table. Why? Darker leaves can absorb more sunlight, which allows them to synthesize more vitamins. If you’re looking to get the most out of your salad, here’s a pretty good rule of thumb: the darker the leaves, the more nutritious the green. But believe it or not, the nutritional content in your bowl can vary pretty widely depending on which greens you choose. When it comes to fibre, vitamins and minerals, raw veggies simply can’t be beat. If you’ve read anything about nutrition, you already know salad is one of the healthiest meals you can eat.
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