Tired of the same old salads? Maybe it’s time to swap that boring lettuce for more nutritious (and tastier) greens. Here’s the thing. All leafy greens aren’t created equal when it comes to nutrient density. Some contain more vitamins and minerals than others. So, a simple way to upgrade your lunch or dinner is to choose more nutrient-dense options.
Before exploring the most nutritious greens, you’ll need to know what nutrient density is. It’s the quantity of nutrients a food (in this case greens) has in relation to its calorie content. Your best options, of course, are to pack the most nutrients with the least calories – more vitamins, minerals, and antioxidants per bite.
So, to pack the most nutrition into your salad bowl, here are greens that deserve a place in your salad. And you can use them as side dishes too.
Kale: The King of Greens
How did kale become known as “the king of greens?” It earned its crown due to its high content of vitamins A, C, and K. Kale is no slouch in the mineral department either, being an excellent source of calcium, potassium, and magnesium. It is also rich in antioxidants lutein and beta-carotene that help fight oxidative stress.
Kale comes in many varieties. The most common are:
- Common Curly Kale: You can recognize this variety by its pale to deep green frilly leaves with long, elegant stems.
- Lacinato Kale (Dinosaur Kale, Tuscan Kale, Cavolo Nero): Dark blue-green, slender, long leaves with a rumpled and puckered texture.
- Ornamental (Salad Savoy): This fluffy variety of kale varies in color from purple to magenta. With its vibrant color, it’s popular as a decorative element.
- Red Russian (Ragged Jack): Slate green in color with dark purplish stems, sweet and tender.
- Chinese Kale (Chinese Broccoli, Kailaan, or Gai Lan): A suitable substitute for regular broccoli. It’s high in calcium, iron, vitamins A and C.
Spinach: The Versatile Powerhouse
Popeye understood the nutritional benefits of spinach. Although it won’t give you superpowers, it’s an excellent source of vitamins K, A, C, and folate. Plus, it’s rich in iron and magnesium. If you have a history of kidney stones, limit the amount of spinach in your diet. Spinach is high in oxalates, which predisposes susceptible people to developing calcium oxalate kidney stones, known to cause intense pain.
Kale is a lower oxalate substitute. Boiling spinach will also lower its oxalate content, but also reduce water-soluble nutrients like folate and vitamin C. One study that used an ORAC assay found that spinach has one of the highest antioxidant contents of common vegetables.
Watercress: The Underrated Champion
Watercress doesn’t get the accolades it deserves. It’s a peppery, spicy addition to a salad and is packed with vitamins A, C, and K. It’s also a good source of plant-based calcium and potassium, both of which are important for blood pressure control. Adding watercress to your salad adds a delightful flavor kick too! Perk: It’s also rich in antioxidants. A study showed it reduces damage to DNA in white blood cells called lymphocytes, of the type that causes cancer.
Collard Greens: Southern Comfort with a Nutritional Twist
Unless you’re from the South, you may not have experienced the hearty texture of collards. These greens that Southerners often cook with meat and spices are packed with vitamin K, a vitamin that supports healthy blood clotting and bone health. Like other leafy greens, collards contain significant amounts of vitamin K, A, and C, and folate. They’re also a good source of plant-based calcium. Their natural bitterness makes them a natural for antioxidant-rich spices.
Swiss Chard: The Colorful Contender
Swiss chard contains the classic combination of vitamins K, A, and C, along with minerals, like magnesium, iron, and potassium. The leaves saute and steam well, but you can also add them raw to salads. Be aware that, like spinach, Swiss chard is high in oxalates. Enjoy different varieties of Swiss chard including:
- Lucullus
- Rainbow chard
- Barese
- Fordhook Giant
- Large White Ribbed
- Magenta Sunset
- Orange Fantasia
Arugula: The Peppery Delight
Arugula stands out from other greens because of its powerful peppery taste. It’s perfect for foods that need a flavor pop, like salads, pizzas, and sandwiches. Arugula has natural anti-inflammatory properties due to its high antioxidant content. It’s also an excellent source of vitamins K and A, as well as calcium and potassium. Plus, arugula contains antioxidants, like lutein and zeaxanthin, which help shield your retina, the light-sensitive tissue in the back of your eyes against damage from ultraviolet light.
Bok Choy: The Asian Sensation
Bok choy is popular in Asian countries, where it’s a staple. Like other leafy greens, it’s a good source of vitamins A, C, and K, and calcium. But what really sets it apart is its rich glucosinolate content. Gut-friendly bacteria convert glucosinolates to anti-cancer compounds called sulforaphane. Like other cruciferous vegetables, Bok choy may help protect against certain forms of cancer. It’s an area that needs more research.
Microgreens: Tiny but Mighty
Microgreens are immature, tender greens that are harvested soon after they pop out of the soil. But don’t be fooled by age. Microgreens are packed with nutrients 2 to 3.5 times more nutrients than mature greens. Some studies say even more. They’re an excellent source of vitamins C, E, and K. They’re also richer in antioxidants than mature greens. You can even grow microgreens at home in a sunny window for your salads and to use as a garnish. Examples of microgreens you can enjoy include:
- Broccoli
- Kale
- Radish
- Beet
- Swiss Chard
- Pea shoots
- Mustard
- Sunflower
- Cabbage
- Arugula
Embrace the Green Revolution
The take-home message? Scale back on the lettuce and try these nutritious and versatile greens in your next salad. Try steaming or sauteing them too, as part of a main dish or a side dish. From the well-known kale and spinach to the underrated watercress and microgreens, each green offers unique flavors and health benefits. Explore your options!
References:
- Ebert AW. Sprouts and Microgreens-Novel Food Sources for Healthy Diets. Plants (Basel). 2022 Feb 21;11(4):571. doi: 10.3390/plants11040571. PMID: 35214902; PMCID: PMC8877763.
- Maarten A.I. Schutyser, César Burgos-Díaz, Braulio J Soto-Cerda, Tamara Barahona, Fresia Anguita-Barrales, and Yohanna Mosi-Roa. “Assessment of the Nutritional Value of Traditional Vegetables from Southern Chile as Potential Sources of Natural Ingredients” 76, no. 4 (November 9, 2021): 523–32. https://doi.org/10.1007/s11130-021-00935-2.
- Minich, Deanna M. 2019. “A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for ‘Eating the Rainbow.’” Journal of Nutrition and Metabolism 2019 (June): 1–19. https://doi.org/10.1155/2019/2125070.
- “Leafy Greens: Harness the Power of Greens – Today’s Dietitian.” https://www.todaysdietitian.com/newarchives/1123p14.shtml.
- “Leafy greens linked with slower age-related cognitive decline.” 23 Feb. 2018, https://www.nia.nih.gov/news/leafy-greens-linked-slower-age-related-cognitive-decline.
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