| All Greens Are Not Created Equal |
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| Written by Diet Detective Editorial Staff | |
From spinach to red leaf lettuce, that leafy stuff in your salad bowl offers a lot more nutrition than you might think.When you're in the produce section of the supermarket, aren't you sometimes amazed at how many different types of salad greens exist? Naturally, you probably select the one or two you're most familiar with-usually iceberg or romaine. You figure they all have the same nutritional value, and basically taste similar once you load on the dressing and other salad fixin's. If this is your m.o., any good nutritionist will tell you that you could use a change of greenery. The truth is, all salad greens are not created equal. In fact, some, such as spinach and red leaf lettuce, are much better for you than iceberg, according to Janet Helm, R.D., a Chicago-based registered dietician and spokesperson for the American Dietetic Association. "A good rule of thumb [for choosing salad greens] is the darker the better," she says. "Darker greens are more dense in nutrients such as beta-carotene and phytochemicals (healthful, plant-based components of food that don't fall into the categories of vitamins or minerals). These all contribute to the prevention of certain cancers and reduction of heart disease." Take a look at how your favorite greens stack up in the chart below: Green (Raw - per 100 g serving) Vitamin A Vitamin C Fiber Folate Calories Arugula 2,373 IU 15 mg 1 g 97 mcg 25 Chicory 4,000 IU 24 mg 4 g 109.5 mg 23 Collards 3,824 IU 35.3 mg 3 g 166 mcg 30 Endive 2,050 IU 6.5 mg 3 g 142 mcg 17 Kale 8,900 IU 120 mg 2 g 29.3 mcg 50 Butterhead (includes Boston and Bibb) 970 IU 8 mg 1 g 73.3 mcg 13 Romaine 2,600 IU 24 mg 1 g 135.7 mcg 14 Iceberg 330 IU 3.9 mg 1 g 56 mcg 12 Loose leaf (red, green) 1,900 IU 18 mg 1 g 49.8 mcg 18 Radicchio 27 IU 8 mg 0 g 60 mcg 23 Spinach 6,715 IU 28.1 mg 2 g 194.4 mcg 22 Source: U.S. Department of Agriculture, 1999 While nutritional content is important, quality and freshness are of equal significance. So what should you look for when you buy salad greens? The U.S. Department of Agriculture (USDA) suggests the following guidelines: For iceberg and romaine, select crisp leaves. Other lettuce types such as bib and Boston will have a softer feel. And look for bright color: in most varieties, medium to light green. Of course, some have naturally red leaves, too. For spinach, chicory and other greens, the USDA recommends looking for leaves that are fresh, tender, devoid of spots and sporting a distinct, strong color. What happens if you can't give up that iceberg? Helm suggests mixing it with darker greens or adding nutrient-rich veggies, such as grated carrots. "If you're at a salad bar and use iceberg, tomatoes and cucumbers and then add some creamy dressing, it's not the best choice you can make," she says. "Instead, toss in some spinach leaves or at least add romaine. You get that same kind of crunchy texture from romaine as you do with iceberg, but with better nutritional value." |
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| Last Updated ( Thursday, 22 June 2006 ) |
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