Planning to enjoy a healthy salad today? 1 Mustard Greens. Why It’s Healthy If you’re looking for a peppery flavor to spice up your salad, arugula is the perfect base ingredient. What Green Lettuce Is the Most Nutritious?. > I hate it when people say that eating healthy is hard. 5 Watercress. Romaine? Protein: 0.9 g. Fiber: 1.1 g (4% dv) Vitamin A: 10% dv. Meal Prep Inspo “Kale is delicious raw or cooked,” says Kennedy. Steaming is the way to go with this collard cousin, as heat significantly increases the availability of vitamin A. One cup has three times as much calcium as spinach, plus a ton of vitamin K, keeping your bones strong. Di Noia focused on 17 nutrients considered by the food experts at the United Nations and the Institute of Medicine to be important to good health … Bonus: Fermented pickles can be a boon to your gut health! Nonetheless, they are the storehouse of many phytonutrients that possess health promoting and disease prevention properties. Vitamin C: 3% … Arugula. They're also packed with vitamin B6, magnesium, phosphorus, iron, calcium, and vitamin A. Pro tip: Look for beets, radishes, and carrots with tops attached so you can use the leaves! Meal Prep Inspo “Mustard greens are excellent raw with oil and vinegar, as well as sauteed with olive oil and herbs,” says Kennedy. When it’s not something more serious, you may be able to trace a swollen belly back to certain foods. Calories 7. Be sure to use them quickly, though, or they’ll wilt. Meal Prep Inspo “Beet greens can be eaten raw or prepared in the same way as spinach or kale, by sauteing them with olive oil, garlic, and onions,” says Kennedy. And for good reason: Spinach offers half your daily requirement for vitamin A, and nearly twice the recommended amount of vitamin K—which promotes blood, bone, and tissue health. 3 Mâche. Meal Prep Inspo “Arugula has a strong, peppery flavor that some people can't get enough of,” says Kennedy. “However you serve kale, just be sure to remove the tough ribbing first,” Kennedy adds. And buy only what you think you'll use.". “What I love about having spinach on hand is that it can easily be incorporated into so many dishes without ‘taking over’ flavor-wise. A close counterpart to kale, spinach is probably one of the most commonly used greens around. Artichoke. Pair with: Creamy dressings Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. "If it’s the only way that you enjoy salad or it’s what’s being offered at a dinner you’re attending, then go for it and enjoy it as a nice contributor to your daily fluid needs," says Kennedy. "However, if you like other, more nutrient-rich salad greens (and they’re available), you’d be better off nutritionally choosing one of those. “Because of its firm texture, endive can be served in individual leaves with dip, or as a small rollup.”. Richest in Vitamin A: 7405IU (148% of DV), Vitamin A, RAE: 370µg (30833% of DV). The content provided in The Globe and Mail's Ask a Health Expert centre is for information purposes only and is neither intended to be relied upon nor to … Spinach Has Vitamins, Iron, and Folate. There's a reason kale has been all the rage in health food: It contains a massive amount of vitamin A and vitamin C. In fact, one cup contains 133 percent of the recommended daily intake. Crunchy, flavorful and healthy, these low calorie wraps are the poster child for the lettuce-wrap trend. So, to answer your question, the most nutritious lettuce is Romaine. To identify healthy foods, it's important to read nutrition labels and know the source of your food. Arugula. Here are some sample menus to show you how easy it can be. Why It's Healthy Unassuming in flavor, spinach is anything but when it comes to nutrition. Its overall … And FYI: A squeeze of lemon tames their bitterness. chengyuzhengGetty Images. As the name implies, this lettuce has a buttery texture and sweeter flavor that makes it pleasant to eat. Plus, it's packed with vitamin C, folate, and iron. Or toss some Bibb lettuce into this summery nectarine arugula salad for a light lunch. “Watercress can also be pureed into a soup for an extra dose of flavor and nutrition.”. Why They’re Healthy Collard greens have all of your daily vitamin K. They’re also a good source of vitamin C (14 percent of your daily requirement), and have a small amount of vitamin E (an antioxidant), according to the USDA. She even recommends mixing a couple of lettuce types together, for a blend of textures and nutrients. What kind of lettuce or leafy green will give you the most-nutritious bang for your buck? Still, the crispy and inexpensive green doesn't have to be removed from the menu entirely. Move over, bananas. We all know why Popeye the Sailor was strong to the finish, and it wasn't weight training. Boom! And the dark, vibrant color of spinach hints at its nutritional profile: 1 cup has 16 percent of your daily requirement of vitamin A, and all of your daily vitamin K, according to the USDA. It was because of spinach, one of the healthiest members of the dark green vegetable subgroup. Toss spinach in your salad, sauté it, or even incorporate it into a party dip. If you love wedge salads, you're well-acquainted with iceberg lettuce. Find out which salad greens are the most nutritious, and which ones are a little lackluster. Sign up for our Diet and Nutrition Newsletter! Why It’s Healthy Butter lettuce — including both Bibb and Boston varieties — has a soft, buttery texture and a slightly sweet flavor. Toss it in salads or sandwiches for a green touch. Toss them in a salad, or cook them up for a warm, veggie-packed meal. And of course, this leafy green packs a nutritious punch: It contains dietary nitrate, which is shown to boost athletic performance. (Think of them as a sub for sprouts.). Time to prep a salad for dinner—but what greens do you go for? “If this is you, it makes for a great salad all by itself. Artichoke (or artichoke heart) is a kind of thistle. Top your chicken salad sandwich with the tangy greens. Consider combining chard with a few other greens to make your own mix. Health benefits of Lettuce. Most salad greens contain essential dietary nutrients, such as vitamins, minerals, and even water. Just 2 cups of green leaf lettuce give you about 80 percent of your daily vitamin A, says the USDA. When choosing the base for your salad, go for the darkest greens you can find for the most nutritional bang in your bowl, says Kelly Kennedy, RD, staff nutritionist for Everyday Health. LOW-CARB CHICKEN LETTUCE WRAPS | SKINNY KITCHEN. It’s excellent on top of a sandwich, stirred into an omelet, and sauteed in olive oil.”. Tossing your salad greens with a small amount of healthy oil is also a great idea, as the oil adds a dose of healthy fat (and flavor) and can also improve your body’s absorption of fat-soluble vitamins from the salad, she adds. Bibb lettuce looks crunchy like iceberg lettuce, but the leaves aren’t very crisp. Women's Health may earn commission from the links on this page, but we only feature products we believe in. But she notes its peppery bite can be crunchy, flavorful and healthy, these low calorie count is with... 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