I'M GOING GREEN!

Now, about those salad greens...

You already know that green leafy veggies are among the healthiest foods you can eat.

However, it is well worth knowing which leafy greens -- that are commonly eaten in salads -- give you the most nutritional "bang for your buck."

So I’m going to give you a list based on the nutrient density and the diversity of vitamins, minerals, antioxidants, and phytonutrients they each provide you:

#12. Red Leaf Lettuce

Nutrient Highlights: Vitamins K, A, anthocyanins

Some Top Benefits: Heart, skin, eye, immunity, anti-inflammatory

#11. Romaine Lettuce

Nutrient Highlights: Vitamins K, A, folate, fiber

Some Top Benefits: Heart, bones, eyes, blood, digestion

#10. Endive

Nutrient Highlights: Vitamin K, fiber

Some Top Benefits: Heart, blood, blood sugar, bones, digestion

#9. Escarole

Nutrient Highlights: Vitamin K, folate, fiber

Some Top Benefits: Blood, blood sugar, bones, digestion, cells

#8. Radicchio

Nutrient Highlights: Vitamin K, fiber, anthocyanins

Some Top Benefits: Bones, heart, anti-inflammatory, heart

#7. Mâche (aka lamb's lettuce, corn salad)

Nutrient Highlights: Vitamins A, C, omega-3, iron

Some Top Benefits: Brain, skin, hair, eye, immunity, blood

#6. Oak Leaf Lettuce

Nutrient Highlights: Vitamins A, K, antioxidants

Some Top Benefits: Eyes, immunity, blood, bones, anti-inflammatory

#5. Arugula

Nutrient Highlights: Vitamin K, lutein, zeaxanthin, glucosinolates

Some Top Benefits: Eye, immunity, anti-cancer, blood, bones, cells, brain

#4. Dandelion Greens

Nutrient Highlights: Vitamins K, A, C, iron, copper, calcium, fiber, antioxidants

Some Top Benefits: Liver, bones, heart, blood, skin, immunity, blood sugar, digestion

#3. Spinach

Nutrition Highlights: Vitamins K, A, C, folate, manganese, magnesium, iron, calcium, antioxidants

Key Benefits: Anti-inflammatory, brain, heart, immunity, bones, anti-cancer, skin, eyes

#2. Kale

Nutrient Highlights: Vitamins K, C, B2, manganese, calcium, potassium, glucosinolates, antioxidants

Key Benefits: Immunity, anti-cancer, anti-inflammation, heart, brain, liver, bone, skin, eyes

#1. Watercress

Nutrient Highlights: Vitamins C, K, A, calcium, potassium, highly absorbable iron, glucosinolates, antioxidants

Key Benefits: Immunity, anti-cancer, heart, anti-inflammation, bone, brain, liver, skin, eyes

Eating a wide range of nutrient-dense foods like these is a golden key to fighting disease and living long and well. Salads don’t have to be boring! Consider routinely making salads containing some of the super greens above, perhaps along with nuts, seeds, micro greens, and your other favorite salad ingredients!

I like to add fruit like cranberries, blueberries or strawberries in season. During the winter, I use dried to add vitamins and nutrients, as well as diversity!

I’m not sure who decided that a wedge of iceberg lettuce with fat and sugar filled dressing was a healthy choice, but I see this everywhere and it’s expensive! Iceberg lettuce is the least healthy choice for your salads. You’ll notice from this list that most of the common lettuce is not in there. Iceberg, romaine, Bibb, butter crunch. Not that these are bad, mind you. But since you have to eat your greens every day, isn’t it better to choose those that will give you the most nutrition bang for your buck?

So go out there and get creative. Farmers Markets are just beginning and there are so many wonderful, fresh veggies. Add some nice grilled steak or chicken, and you’ve got a healthy, filling meal that will put you on the path to wellness. Let’s Get Better!

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