What Are Field Greens?
Field greens refers to a variety of leafy green vegetables that are grown in fields and often used in salads. Some of the most common types of field greens include:
Lettuce
Lettuce is one of the most widely known field greens. There are many different varieties of lettuce, including romaine, butterhead, looseleaf, and crisphead. Romaine lettuce is a popular type used in Caesar salads. Butterhead lettuces like Boston and bibb lettuce have tender, smooth leaves. Looseleaf lettuces, such as red leaf, green leaf, and oakleaf, are more delicate greens with ruffled leaves. Iceberg lettuce is a crisphead variety known for its crunchy texture.
Spinach
Spinach is another common field green that is popular in salads. It is a nutrient-dense leafy green that is high in vitamins A, C, and K. Spinach leaves can be smooth or curly. Baby spinach is a type of spinach with small, tender leaves.
Arugula
Arugula, also known as rocket, is a spicy and peppery field green. It has long, arrow-shaped leaves that add a bold, tangy flavor to salads. Arugula is rich in vitamins K and A.
Kale
Kale is known for being highly nutritious with high amounts of antioxidants. Curly kale is the most common variety, but kale also comes in hardy greens like dinosaur kale and Redbor kale. All types of kale have hearty leaves and a bitter, earthy flavor.
Chard
Chard, or Swiss chard, has large, wide leaves with thick stems that come in a rainbow of colors like red, yellow, white, and pink. The leafy greens have an earthy, bitter taste that mellows when cooked. Chard is loaded with vitamins A, K, and C.
Collard Greens
Collard greens have dark blue-green, very wide leaves with tough stems. They have a slightly bitter, peppery taste. Collards are an excellent source of calcium, vitamins A, C, and K. They are also high in anti-cancer compounds called glucosinolates.
Nutrition Benefits of Field Greens
In general, field greens are very nutritious and provide a wide range of health benefits. Here are some of the reasons to eat more field greens:
Low in Calories
Most field greens are low in calories, averaging 10-30 calories per cup. They provide bulk and volume without weighing down your diet. Fill up on field greens if you are watching your calorie intake.
High in Fiber
Field greens contain insoluble fiber from their leafy cell walls. This fiber adds bulk to your diet and promotes regularity, gut health, and heart health. Just one cup provides 1-3 grams of fiber.
Packed with Vitamins
Field greens provide an array of important vitamins, including vitamins A, C, E, and K. Vitamin A promotes eye health. Vitamin C boosts immunity and collagen production. Vitamin E acts as an antioxidant, and vitamin K plays a key role in blood clotting.
Rich in Antioxidants
Leafy greens contain antioxidants like lutein, zeaxanthin, beta-carotene, and quercetin. These compounds fight free radicals to protect your cells against damage and lower disease risk.
Anti-Inflammatory Effects
The antioxidants and phytochemicals in field greens have anti-inflammatory properties that may help reduce inflammation throughout the body. Chronic inflammation is linked to numerous diseases.
Supports Bone Health
Field greens like spinach, collard greens, and kale are excellent plant-based sources of calcium and vitamin K. Both of these nutrients support bone metabolism and reduce the risk of fractures and osteoporosis as you age.
May Protect Against Chronic Diseases
A diet rich in leafy greens may safeguard against heart disease, type 2 diabetes, and even certain cancers. Folate from greens is linked to a lower risk of cardiovascular disease. The antioxidants reduce oxidative stress and inflammation tied to chronic diseases.
Choosing the Healthiest Field Greens
While all field greens provide nutritional benefits, some varieties are healthier than others. Here is a ranking of field greens from the most nutritious options to the least:
1. Watercress
Watercress tops the list with its stellar nutrient profile. It is exceptionally high in vitamins A, C, and K. Watercress also contains significant amounts of calcium, manganese, and potassium. It has antioxidant and anti-cancer effects.
2. Arugula
Arugula is right up there with watercress in terms of nutrient density. It is loaded with vitamins A, C, and K. Arugula also provides calcium, potassium, folate, and glucosinolates that have anti-cancer benefits.
3. Romaine Lettuce
Romaine lettuce is one of the most nutritious lettuces. It is rich in vitamin A, vitamin K, folate, and molybdenum. Romaine also supplies some fiber and vitamin C. The antioxidants zeaxanthin and lutein promote eye health.
4. Spinach
Spinach is famous for its wealth of nutrients, including vitamins A, C, and K, manganese, folate, magnesium, iron and potassium. It also contains antioxidants that provide cancer protection.
5. Swiss Chard
Swiss chard contains a unique combination of phytonutrients called betalains. It is an excellent source of vitamins A, C, and K. Chard also provides magnesium, potassium, iron, fiber, and protein.
6. Kale
All types of kale are nutrient powerhouses filled with vitamins A, C, and K. They also contain antioxidants, calcium, potassium, magnesium, and iron. Kale has cholesterol-lowering and cancer-fighting benefits.
7. Collard Greens
Collard greens are loaded with essential vitamins and minerals like vitamins A, C, and K. They also provide calcium, potassium, manganese, and glutathione. The antioxidants protect your cells from damage.
8. Beet Greens
While most people eat the beetroot, don't throw away the leafy green tops! Beet greens are highly nutritious with vitamins A, C, E, and K. They contain carotenoids, lutein, zeaxanthin, calcium, and magnesium.
9. Brussels Sprouts
Part of the cabbage family, Brussels sprouts look like miniature heads of cabbage. They are an excellent source of vitamins A, C, and K. Brussels sprouts also provide fiber, folate, potassium, manganese, and B vitamins.
10. Bok Choy
Also called Chinese cabbage, bok choy is crunchy and juicy. It contains over 70 different antioxidant phenols and major amounts of vitamins A, C, and K. Bok choy is also a good source of calcium, potassium, and folate.
11. Broccoli
A cruciferous vegetable like kale and collards, broccoli is rich in vitamins A, C, K, and folate. It is also packed with powerful glucosinolates that have anti-cancer activity. The antioxidants support immune function.
12. Red Leaf Lettuce
Red leaf lettuce contains most of the same nutrients as romaine, like vitamin A, vitamin K, and folate. However, it is not quite as nutritionally dense. It also provides some fiber, vitamin C, and potassium.
13. Butterhead Lettuce
Butterhead lettuces like Boston and bibb offer vitamins A and K, plus some folate, potassium, and manganese. However, iceberg lettuce has the lowest nutrient profile of all lettuces.
14. Iceberg Lettuce
Crisp iceberg lettuce is the most popular lettuce variety, but it ranks the lowest nutritionally. It provides small amounts of vitamins A and K, folate, fiber, and potassium. Focus on more vitamin-rich field greens instead.
Tips for Adding More Field Greens
Here are some easy ways to fit more field greens into your diet:
Make a green salad
Fill up a bowl with a mix of leafy greens like spinach, kale, arugula, and lettuce. Top with other salad vegetables, nuts, seeds, and a healthy dressing.
Add greens to sandwiches
Pile field greens onto your sandwiches and wraps for added nutrition in every bite.
Saute greens as a side dish
Saute chopped kale, chard, or spinach in olive oil and season with spices, garlic, or lemon juice.
Blend into smoothies
Add a handful of spinach or kale to your morning smoothie for a nutrient boost.
Stir into soups
Mix greens into hearty soups and stews right at the end to wilt them.
Make a pesto
Blend field greens like spinach or arugula with olive oil, garlic, and nuts to make a flavorful pesto sauce for pasta or sandwiches.
The Bottom Line
Field greens like lettuce, spinach, kale, arugula, and chard are nutritional powerhouses packed with vitamins, minerals, fiber, and antioxidants. Fill your diet with a variety of field greens to take advantage of their many health benefits, which include stronger bones and protection against chronic disease. Prioritize the darkest, leafiest greens like kale and spinach for the biggest nutrient punch.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment