Five Leafy Greens to Love
Are these greens: Swiss chard, mustard greens, collard greens, kale, and arugula on your diet list? Make them a regular favorite for the many health benefits they provide.
We have known that fruits and vegetables are good for us, and provide many health benefits. Often, we choose to eat what are more commonly known such as spinach, broccoli, and cauliflower. What about other greens that are less heard?
Swiss Chard
This leafy green vegetable is in the same family as beets, and spinach. Swiss chard is available year-round, and stem colors range from white to red to rainbow.
Swiss chard has high concentrations of vitamin K, A, C, E, magnesium, potassium, iron, and dietary fiber. It also contains a good source of copper, calcium, vitamin B2, B6, B1zinc, and folate.
Researchers at Kansas State University suggest that smokers, and people who are exposed to second-hand smoke, should eat this vitamin-A rich Swiss chard. This vegetable also promotes bone health since one cup of cooked Swiss chard provides 37.6% magnesium and 10.2% calcium.
Mustard Greens
Mustard greens leaves comes in many different textures, from frilled, crumpled, toothed, scalloped, to flat or lacey edges. They are packed with nutrients, and have a peppery taste.
They contain 9 vitamins, 7 minerals, dietary fiber, and protein. Mustard greens supplies three powerful vitamins A, C, and E, which promote lung health. These leafy greens are beneficial for smokers, second-hand smoke, people who have asthma condition, menopausal symptoms, to heart disease.
Collard Greens
Vegetables such as mustard greens and collard greens are in the cabbage family, and provide many anti-cancer properties, as well as supply a great source of vitamin B6, B1, B2, E, calcium, copper, iron, fiber, carotenes, chlorophyll, and manganese. One cup of collard greens yields more than 70 percent of vitamin C.
Along with Swiss chard, and mustard greens, collard greens are also recommended for smokers, second-hand smoke, to eat at least 3-5 servings per week. Health benefits of collard greens include building strong bones, protect colon cancer cells, and cardiovascular.
Researchers at University of Hawaii believe collard greens can also help lowering cholesterol level by the indole-3 carbinol found in collard greens.
Kale
Kale is another member of the cabbage family, and is top on the chart of vitamin A source. It provides an excellent source of vitamins B6, B1, B2, E, K, C, carotenes, copper, fiber, calcium, and manganese.
Kale helps protect ovarian cancer, prevent cancer, lower cataract risk, protecting Rheumatoid arthritis, and lung health.
Smokers should also put this leafy green in their diet since it is rich in vitamin A, suggested the University of Texas.
Arugula
Arugula has an excellent source of vitamin A, C, folic acid, calcium, magnesium, manganese, potassium, iron, copper, and zinc.
The amazing arugula has many health benefits such as lower the risk of cataracts, building strong bones, and reducing the risk of several cancers types: breast, colon, and stomach since arugula is rich in phytonutrients.
There are many different greens in the market, and finding new ones, trying new varieties, and learning about them are just part of living healthier. Put these green on your grocery list for the next shopping trip.
Liked it
valli | Jun 30, 2008 | Reply
I learned many things from this article.
Heart Stone | Jun 30, 2008 | Reply
I’d learned something new, this made me think that to eat vegetable is really advisable. Thanks for your awesome article.
louie jerome | Jun 30, 2008 | Reply
Great article and I love the pictures.
lanne | Jun 30, 2008 | Reply
Nice article, it made me hungry. I love anything green. I grow tons of chard every year. I used to grow spinach, but it tends to bolt before you even get a chance to pick it. Chard grows until the frost, so you can enjoy it all season long.
Jie T. Elins | Jun 30, 2008 | Reply
Great article. My baby, whose digestive system was so weak she couldn’t digest food properly, actually had a total health turn around from me eating greens and nursing her. She’s now able to eat and is only sensitive to milk and whole grains. Thanks for spreading the word about these healthy greens.
Ruby Hawk | Jun 30, 2008 | Reply
This is great information. There so many good foods to be eaten.
Judy Sheldon | Jun 30, 2008 | Reply
Icy, wonderful information. I love things like this. Thank you for doing the research and sharing this with us.
alexa gates | Jun 30, 2008 | Reply
Greaat article Icy! I never heard of any of those greens…they sound delicious though!
quiet voice | Jul 1, 2008 | Reply
…Hi IC, excellent article, very helpful.
). Thanks again.
Thanks to you, I found out what Arugula is.
I was seriously curious, when they said Obama
talked about it
Crystal Tankersley | Jul 1, 2008 | Reply
Hi Icy, great article, well written and a must read for anyone who has any kind of illness but a should read for those who are trying to avoid an illness! I have Ulcerative Colitis and was particularly interested in which greens helped to prevent colon cancer. Thank you for sharing this with all of us.
Rookie Expert | Jul 1, 2008 | Reply
Great article Icy! Wonderful information. You are right, we should add these greens in our diet.
nobert soloria bermosa | Jul 2, 2008 | Reply
nice article, i like, mustard greens,collard greens and kale,thanks vali
Nick Kenney | Jul 2, 2008 | Reply
Dunno about the rest of them but I could eat collards everyday for the rest of my life! I also like mustard greens…thanks Icy!
Anne Lyken-Garner | Jul 2, 2008 | Reply
My most favourite food is green food. I love them. Thanks for an informative article.
Moses Ingram | Jul 2, 2008 | Reply
Thank you, there is a lot of good information here.
tracy sardelli | Jul 2, 2008 | Reply
excellent article, thank you for sharing.
salvatore | Jul 3, 2008 | Reply
wonderful article icy, well done.
C A Johnson | Jul 3, 2008 | Reply
You did a great job on your article. I didn’t know that these greens were good for you.
beautyHighlite.com | Jul 3, 2008 | Reply
This is absolutely right!
CHAN LEE PENG | Jul 6, 2008 | Reply
All green, good for health!
Lucy Lockett | Jul 7, 2008 | Reply
Yummy and excellent info!
Francie | Jul 10, 2008 | Reply
Love salads, this was a particularly wonderful article!!
IcyCucky | Jul 24, 2008 | Reply
Thank you everybody for your comment!