Which greens are most nutritious

Iceberg lettuce, for example, contains folate and vitamin A, but is otherwise known for being the least nutrient-dense salad green. Nutrient levels shown are for one cup of raw greens. Remember: it takes two cups of greens to make the nutritional equivalent of one cup of vegetables. Build a salad based on the nutrients you need most or simply the tastes and textures you like best.

The USDA recommends two cups of vegetables per day for women ages 51 or older, and two-and-one-half cups per day for men ages 51 or older. But a cup of vegetables is not the same as a cup of salad greens.

It actually takes about two cups of greens to make the nutritional equivalent of a one-cup serving of vegetables. If that sounds like a lot of greens for one sitting, just add other vegetables to your salad bowl, such as tomatoes, carrots, and peppers.

If you're eating salad as a meal, add a source of lean protein, such as chicken, fish, or egg. And a word of caution: no matter how healthy your salad greens and other vegetables are, salad dressings can easily add fat, sugar, and calories. Moore's advice: "Choose oil-based dressings or simple oil and vinegar. Measure the portion and aim for no more than 2 tablespoons. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. Iron deficiency causes fatigue, and eating beet greens is a good way to increase your iron levels, resulting in more energy.

Beet greens are rich in carotenoids, which protect against age-related macular degeneration, and support eye health in general. Spinach stats: nutrient density score of Spinach is one of the richest sources of iron among the leafy greens. Low iron levels can make you feel tired and sluggish, so eating spinach often will help raise your iron levels.

Spinach is also packed with powerful antioxidants and vitamins. Spinach is high in vitamin K, which protects your bones, and also high in vitamin C, which boosts your immunity and gives your skin a healthy glow. Chicory stats: nutrient density score of Chicory is in the Sunflower family, and is a close relative to the red-leafed radicchio. Chicory root has many medicinal uses, and is used to calm nerves, detoxify the liver, and aid in digestion. The leaves have many health benefits, including fighting cancer, reducing inflammation, and lowering bad cholesterol.

Leaf lettuce stats: nutrient density score of Leaf lettuce is a good source of vitamin A, which is essential for healthy vision. The vitamin C in leaf lettuce protects against the free radicals that cause inflammation and result in chronic diseases. Vitamin C also synthesizes collagen and stimulates the immune system. Another health bonus from leaf lettuce is that the soluble fiber reduces bad cholesterol. It's FREE! Just tell me where to send it.

Popeye was onto something. According to the United States Department of Agriculture, a gram serving of boiled spinach provides 6.

These healthy little green leaves are rich 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. If the answer is yes, then chard may be the leafy green for you. This green is also a great source for vitamins A and C. Red leaf. Green leaf. No matter which you pick, lettuce packs the vitamin A and folate you are looking for to keep yourself healthy.

Try switching up your lettuce leaf or mixing and matching the next time you make a salad.