"I'm not recommending that you avoid iceberg lettuce," Moore says, "just that it's best to mix it with other greens." Salad greens by the numbers
Iceberg lettuce, for example, contains folate and vitamin A, but is otherwise known for being the least nutrient-dense salad green. They are rich in a combination of vitamins A, C, and K several B vitamins (including folate) and potassium.īut some greens aren't nutrient powerhouses. Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula (see "Salad greens by the numbers"). Greens are also low in calories, but high in nutrients and volume, which can be helpful if you're trying to manage your weight," Moore points out. "They also provide fiber, which is beneficial in many areas, including cardiovascular and gastrointestinal health. Most salad greens contain essential dietary nutrients, such as vitamins, minerals, and even water. It's also common to use the leaves of many other plants in salads, such as spinach, kale, arugula, dandelion, escarole, and watercress. Loose leaf: large, curly, sometimes reddish leaves arranged along a central stalk (such as red or green leaf lettuce). Romaine: long, crisp leaves often used in Caesar saladsīutterhead: a loosely packed head of lettuce that resembles a blossoming flower (such as Boston lettuce) These includeĬrisphead (also known as iceberg): a round, tightly packed head of light-colored, crunchy leaves The raw leaves we toss into a salad may come from several varieties of lettuce. So it helps to know which salad greens will give you the most bang for the bite. "They vary in regard to their nutrient content, nutrient density, flavor, and texture," says Elisabeth Moore, a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center. A large salad can check off your veggie requirements for the day in one fell swoop.īut not all salad greens are created equal. In the quest to follow daily dietary recommendations and eat the right amount of vegetables, salad is your friend. Tailor salad greens to your dietary needs and taste preferences.
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