If you\u2019re trying to meet your daily serving of 2.5 cups of vegetables, you might have some questions<\/p>\n
If you want to eat lettuce, that no longer just means iceberg. In our bountiful age, there are many options: romaine, red-leaf lettuce, butter lettuce, beet greens, bok choy, bitter radicchio, every developmental stage of arugula.<\/p>\n
Sometimes, it\u2019s simply up to preference. But if you\u2019re trying to meet your daily serving of 2.5 cups of vegetables \u2013 or you\u2019re rethinking your salad choices amid the US cyclospora outbreak, you might have some questions about which greens to go with.<\/p>\n
Health authorities widely agree that a diet high in nutrient-dense fruits and vegetables is associated with reduced chronic disease risk. But which greens are giving you the most nutritional bang for your buck?<\/p>\n
\u201cNutrient density\u201d, defined as the \u201cnutrients per calorie\u201d of a food, can be a factor when shopping for produce, notes Jamie Mok, a Los Angeles\u2013based registered dietitian nutritionist.<\/p>\n
In 2014, the Centers for Disease Control and Prevention released a study attempting to help people better understand nutrient density via a ranking system that declared watercress a powerhouse champion, with 17 nutrients per calorie \u2013 almost twice the nutrient density as kale.<\/p>\n
\u201cWatercress is rich in vitamin K, vitamin C, minerals like calcium, manganese, copper and lots of phytochemicals, which are beneficial compounds that we find in plants,\u201d says Mok, who grew up eating watercress in Chinese soups her mother made. \u201cIt\u2019s a very light, delicate flavor.\u201d<\/p>\n
This doesn\u2019t mean you should opt for watercress and ban other greens from your crisper. While watercress grabbed the CDC\u2019s top spot, many other cruciferous greens, like green or Napa cabbage, kale or arugula, boast similar, substantial health benefits.<\/p>\n
\u201cCruciferous vegetables contain a group of compounds called glucosinolates,\u201d as well as vitamin C, vitamin K and fiber, explains Mok. \u201cThese are sulfur-containing compounds that have antioxidant activity.\u201d Researchers believe glucosinolates support cancer-prevention.<\/p>\n
Rather than focusing on only the most nutrient-dense greens, experts advise prioritizing variety. Even the fruits and veggies that scored lower on the CDC\u2019s ranking, such as blackberries, leeks and sweet potatoes, offer their own substantial health benefits \u2013 they simply don\u2019t have the breadth of nutrients cruciferous veggies pack per calorie.<\/p>\n
\u201cI don\u2019t encourage people to focus on finding one \u2018best\u2019 leafy green,\u201d says Dr Nina Cherie Franklin, a research scientist and health coach who goes by \u201cThat Salad Lady\u201d. \u201cEating a variety is almost always the better approach. Spinach, kale, watercress, romaine, arugula, chard, collards, mustard greens, turnip greens and dandelion greens all bring something different to the bowl.\u201d<\/p>\n
For instance, one cup of shredded cabbage will net you about 2g of fiber and 28mg of vitamin C, but no vitamin A. A cup of spinach contains 1g of fiber, 9mg of vitamin C and 16mcg of vitamin A.<\/p>\n
That means easy staples that include various vegetables are a good option, including boxed mesclun mix, which contains different leafy greens, such as mustard greens, arugula and different lettuces, notes Mok.<\/p>\n
Many people believe that darker greens are healthier than lighter ones. Experts say that in terms of nutritional content, this is true \u2013 the rich hunter green of kale trumps the pallid hues of iceberg lettuce.<\/p>\n
\u201cDarker green vegetables are generally richer in nutrients, especially phytonutrients,\u201d a kind of bioactive antioxidant-like compound, says Franklin.<\/p>\n