7 of the Healthiest Leafy Greens

Whether it’s salad night or you’re beginning a new meal routine, these leafy greens will keep it healthy.

surely, you try to be good during the week and bring a salad to work, or order it as a slope alternatively of fries. But the like previous green salad can become a stale option very quickly .
fortunately, you have options. here are seven of the best greens to pick when opting for something a little healthier — along with some ideas on how to prepare them .

1. Kale

Kale has become identical popular ; it ’ s a common independent ingredient in green juices and the foundation for early juice recipes. But why is it getting the spotlight ? That is in part due to its nutritional value. It is full-bodied in vitamins A, C, K and B6, equally well as calcium and magnesium. certain, it may taste a bite bitterness if it ’ s bare-assed, but there are ways to counteract that, from blending it in a juice to cooking it on the fry pan .

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2. Watercress

Watercress is an aquatic plant found near springs and slow-moving streams that tastes like spinach. Watercress is a great informant of nutrients. A serve of cress green actually has four times more beta-carotene and vitamin A than an apple. Try mixing it into your salad next time.

3. Spinach

Popeye was onto something. According to the United States Department of Agriculture, a 180 gram serve of boil spinach provides 6.43 milligrams of iron, or approximately one-third of your recommend casual intake .

4. Collard greens

These goodly little green leaves are ample with nutrients such as vitamins A, C and K. They are great for a salad or to have as a side for most dinnertime recipes. The following time you ’ ra invited to a barbeque, try bringing a side of cooked collard greens to keep things healthy .

5. Chard

Do you like to sauté ? If the answer is yes, then chard may be the leafy green for you. This green is besides a great source for vitamins A and C.

6. Leaf lettuce

Romaine. Red leaf. green leaf. No matter which you pick, lettuce packs the vitamin A and vitamin bc you are looking for to keep yourself healthy. Try switching up your boodle leaf or desegregate and matching the following time you make a salad. not only do the leaves taste slightly unlike, they ’ ll make your salad more visually appealing — which will help keep you eating what you ’ re supposed to be eating rather of looking for that cookie or french fries .

7. Arugula

When you ’ rhenium sick of lettuce, rocket is a capital, easy alternative. Low on calories and filled with flavor, this leaf is 90 percentage body of water. That makes it a bang-up leafy green to help you rehydrate .
Are you looking for other foods to improve your health ? The best way to be certain about what works for you is to ask your doctor.

“ Studies have shown that eating a chiefly plant-based diet consist of vegetables, fruits, whole grains, legumes and healthy fats such as olive oil promotes health and longevity, ” says Susan Kim, MS, RDN, outpatient kidney transplant dietician at Keck Medicine of USC .
by Leonard Kim
If you ’ rhenium curious as to what other foods can be beneficial for you, reach out to your chief concern doctor for advice. If you are local to Southern California and are in search of a chief care doctor, call ( 800 ) USC-CARE ( 800-872-2273 ) or visit www.keckmedicine.org/request-an-appointment/ to schedule an appointee .