If you've tried it one way and didn't like it, try cooking it a different way — you may be surprised! Collard greens take longer to cook than other greens, but are worth the wait!
They taste great raw, too. But don't underestimate the power of watercress in your diet. It's more nutrient-rich than romaine and leaf lettuce; just 1 cup fulfills almost three-quarters of your daily requirement of vitamin K, and is a good source of vitamin C — 16 percent of your daily requirement — according to the USDA. Two cups of romaine fulfill about one-third of your daily requirement for folate, almost one-half of your daily vitamin A, and almost all of your vitamin K, per the USDA.
To boost the nutritional value of your salad, mix romaine with some spinach or kale to pack in more antioxidants, or opt for a premixed blend. It has a tightly folded head that is bright green on the outside, yellow on the inside, and is often sold with the roots attached to preserve freshness.
The USDA indicates that butter lettuce is low in sodium, a good source of vitamin A 70 percent of your daily requirement , and has small amounts of iron and calcium. However, it ranks near the bottom nutrition-wise, says Kennedy. Arugula is a tasty choice with some vitamin A, vitamin C, iron, and calcium, according to the USDA , but it just doesn't measure up to other greens for any of these nutrients.
Mix arugula with more nutrient-dense options to pump up the flavor and the antioxidant power of your salad. If the flavor is a bit strong for you, I'd recommend using it more as a condiment — adding a small amount to a salad or a few leaves on top of a sandwich.
While the low calorie count is comparable with other greens, the nutrient totals are not, according to the USDA. Still, the crispy and inexpensive green doesn't have to be removed from the menu entirely. By subscribing you agree to the Terms of Use and Privacy Policy. LDL low-density lipoprotein contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL high-density lipoprotein removes LDL from the arteries and carries it to the liver to be broken down.
Choline is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission. Beta carotene is a pigment found in plants and is an antioxidant.
When ingested, it converts to vitamin A1 retinol , which is necessary for eye health, skin health and for maintaining a strong immune system. Alpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. It helps maintaining healthy bones, skin and vision, as well as a strong immune system.
Beta-cryptoxanthin is an antioxidant that is converted to vitamin A1 retinol when ingested. It aids maintaining healthy vision, healthy bones and skin and assists the immune system. Sugars 1. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions. Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.
Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides glycose , monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy. Sucrose, also known as table sugar, is composed out of glucose and fructose.
Glucose, also known as blood sugar, is the main source of energy. Lactose is a type of sugar disaccharide usually found in milk, composed of galactose and glucose. Maltose is a type of sugar disaccharide which helps regulate digestion due to its antimicrobial properties. Galactose is one of the monosaccharides found in lactose. It is less sweet than glucose and contributes to the proper functioning of the immune system. Minerals 1. Calcium is a mineral which is very important for bone health.
The recommended daily dose for adults is approximately mg. Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar.
The ash content refers to the total amount of minerals contained potassium, sodium, calcium, magnesium. Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues. Sodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure. Zinc plays an important part in cell division and in strengthening the immune system.
Vitamins 1. Arrange the bacon strips on the foil and place baking sheet on the middle oven rack. Cook bacon for minutes. Transfer to a plate lined with paper towel to absorb the extra grease. Set aside to cool and chop into small pieces. Whisk the olive oil, lemon juice, sea salt and black pepper together. Add to spinach and endive and toss to coat. Mix in tomatoes and bacon until well distributed. Your Shopping Cart. Vitamin A. Coarsely chop endive.
Place in a large salad bowl and add spinach. Related Content.
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