HEALTHY GREENS FOR SALAD

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Green salads are an excellent choice for a healthy meal, but not all greens are created equal.

When selecting salad greens at the supermarket, opt for darker-colored varieties to get the most nutritional value out of your meal.

Dietitians suggest that all greens have something unique to offer, as they are packed with essential vitamins and minerals.

Here are some of the best greens to add to your salad:

Kale

  • One cup provides vitamins C, K, and A.
  • Effective in fighting cancer.
  • Rich in iron, calcium, and potassium, making it a nutrient-packed addition to salads with nuts, beans, and seeds.
  • Contains 34 calories, 6g carbs, 1g fiber, and 3g protein.

Spinach

  • Contains more folic acid than most other salad greens.
  • High in vitamins A and C, fiber, and iron.
  • Goes well with balsamic, strawberries, or a sprinkle of feta cheese.
  • Two to three cups contain only 15 calories, 3g carbs, 2g fiber, and 1.5g protein.

Swiss Chard

  • One of the most vitamin-rich vegetables.
  • Loaded with vitamins A, C, and K.
  • Contains calcium and higher sodium count compared to other greens.
  • Two cups contain 15 calories, 4g carbs, 15g fiber, and 1g protein.
  • Can be combined with other greens for a nutrient-packed salad.

Watercress

  • More nutrient-rich than lettuce, containing nearly all of the daily necessary intake for vitamins K and A.
  • Vitamin K provides proteins for normal blood clotting.
  • Three cups contain 9 calories, 2g carbs, 6g fiber, and 2.5g protein.

Romaine

  • Great source of folic acid.
  • Its dark green color and long leaves make it a perfect salad base.
  • Goes well with spinach or kale, and pre-packaged combination greens provide a variety of nutrients.
  • Five to six leaves contain 30 calories, 5g carbs, 4g fiber, and 20g protein.

Green Leaf Lettuce

  • Delicious and bright with a taste that makes it an excellent option for vitamins K and A.
  • Five leaves contain 14 calories, 1.5g carbs, 2g fiber, and 1g protein.
  • Not as high in fiber as other greens.

Arugula

  • Also known as rocket, provides many health benefits like other vegetables.
  • A perfect salad base with a delicious taste and high in vitamins A, C, calcium, and iron.
  • Two cups contain 11 calories, 2g carbs, 6g fiber, and 2g protein.
  • Mix with other nutrient-dense greens for a flavorful salad.

Iceberg Lettuce

  • Among the most popular salad greens but not the healthiest.
  • Low-calorie and high-water content, making it a positive addition to your daily needs.
  • One-fifth of a medium head contains 20 calories, 5g carbs, 2g fiber, and 1g protein.
  • Opt for darker, nutrient-rich greens for optimal health.

Butter Lettuce

  • Has a soft texture and sweet flavor, green on the outside and yellow on the inside.
  • Two cups contain 11 calories, 2g carbs, 1g fiber, and 2g protein.
  • A great addition to salads for its delicious taste.

In conclusion, when selecting greens for a salad, it's important to choose nutrient-dense options to maximize the health benefits of your meal.

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