Turnip g reens have a few certain edge over kale, plus a higher iron content and more glucosinolates, which have shown to retard growth of cancerous cells.
These leafy veggies have a variety of health benefits, with a solid supply of vitamins, antioxidants, and minerals. Also part of the Brassica family, you can find most of the turnip green’s nutrients in the leaves, including its excellent supplies of vitamin A (220% of your daily value!).
This oblivious leafy green is one of the best known superfoods. Two cups of lettuce contains 100 percent of your daily vitamin K requirement for strong, healthy bones. A report from the Nurses’ Health Study shows that women who eat a serving of lettuce every day cut the risk of hip fracture by 30 percent than when contrast with eating just one serving a week.
The Nutrition Score is about: 70.73
Indeed, that trim leaf that sits on the side of your plate —is a quiet superfood , which is loaded with more nutrients that can go a long way toward meeting your daily requirement for vitamin K.
Besides, research indicate the summer-y aroma and flavor of chopped parsley might help control your appetite. According to a study in the journal Flavour, it shows that participants who ate significantly less of a dish that smelled strongly of spice than a mildly scented version of the same food. Including herbs, like parsley, make the sensory illusion that you’re indulging in something rich — without adding any fat or calories to your plate.
It has a Nutrition Score of: 65.59.
A collard greens also have sublime cholesterol-reducing value— especially when steamed. According to a recent study which was published in the journal Nutrition Research differentiate the effectiveness of the prescription drug Cholestyramine to steamed collards. implausible, the collards improved the body’s cholesterol-blocking process by 13 percent more than the drug! oh yes, that won’t be good if you insist on serving them with ham hocks.
The Nutrition Score for this Collard Greens is : 62.49
The ignoble Romaine lettuce loads high levels of folic acid, a water-soluble form of Vitamin B that’s have shown to boost male fertility. A study published in the journal Fertility and Sterility found supplemental folic acid to significantly increase sperm counts. Let the man of your life to start craving Caesar salads because is good for them. (As for Ladies, this green is loaded with lots of health benefits for you, too.
The Nutrition Score for this Romaine Lettuce is: 63.48
Chicory is a family of bitter greens. It’s one of the best dietary sources of polyphenols — powerful micronutrients that serve a role in stopping disease. According to a study in the Journal of Nutrition shows that people who consume 650 mg a day of polyphenols have a 30 percent chance at living longer than those who consume less than that. One cup of chicory leaves has about 235 mg, so therefore, try adding a little leafy red into your leafy greens.
The Nutrition Score is: 73.36
Recent research also show that the compounds in the leaf membranes called thylakoids may serve as a powerful appetite suppressant. Having a drink containing thylakoids before breakfast could help to reduce cravings and therefore promote weight loss. On average, the women who took the spinach extract lost 5.5 pounds more than the placebo group over the course of three months.
Nutrition Score: 86.43
One cup of this bitter green serves about 5 grams of fiber—and is more than what you’ll find in a bowl of Quaker oats! According to a study at the University of Leeds has shown that the risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed. Try them in stir frys and eat to your heart’s content!
The Nutrition Score is: 87.08
Also known as Napa or celery cabbage is a rich sources of calcium and iron. According to a study of more than 1,000 Chinese women, which was published in the Journal of the Academy of Nutrition and Dietetics, shows that those who ate lot of more cruciferous vegetables like 1.5 cups per day had 13 percent less inflammation than those who ate the fewest.
The Nutrition Score is: 91.99
Watercress is a true anti-aging food. This mild-tasting and flowery-looking green has four times more beta-carotene than an apple and a whopping 238 percent of your daily recommended dose of vitamin K per 100 grams — two compounds that keep skin dewy and youthful. This yummy food is also the richest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can fight cancer. so it’s better to enjoy watercress raw in salads, cold-pressed juices, and sandwiches.
The Nutrition Score is about: 100