Make Your Cuisine Green

Wednesday, April 22, 2009

By Shayna Komar, RD, LD

How does the iceberg lettuce in your salad measure up nutrition-wise? As a matter of fact, its nutritional value wilts next to dark leafy greens. Spinach, watercress, collards, kale and most other dark greens outshine their pale salad relatives when it comes to health protection.

Some dark greens belong to the cruciferous family of vegetables (broccoli’s family). But even when they aren’t broccoli relatives, most dark greens possess an impressive phytochemical resume. For starters, dark greens are brimming with beta-carotene, an antioxidant that may help keep your cells in good repair as you age. Studies say carotenoids like beta-carotene may inhibit the growth of certain types of breast cancer, skin cancer, lung cancer and stomach cancer.

Greens also provide the phytochemicals lutein (loo-teen) and zeaxanthin (ZEE-ax-an-thin). These compounds are also found in the retina of the eye itself, and both may protect against the eye disease macular degeneration.

Many dark leafy greens also contain omega-3 fatty acids that protect your heart. Vitamins A, C and K abound in dark greens. In case you’ve never heard of it, vitamin K, plays a role in bone health, vein health and blood coagulation.

This chart allows you to compare the health perks of greens.

  A Guide To Greens