Ranking the Most Nutritious Greens for Healthy Salads

Understanding the Nutrition in Leafy Greens

Leafy green vegetables are one of the most nutritious foods you can eat. They're packed with vitamins, minerals, antioxidants and fiber but low in calories. Eating a diet rich in leafy greens provides many health benefits including lower risk of obesity, heart disease, high blood pressure and diabetes.

Not all leafy greens are created equal when it comes to nutrition. The best leafy greens are dark, vibrant colors and have a slightly bitter or peppery taste. Leaves like kale, spinach, arugula and lettuce contain different amounts of nutrients and compounds that impact health.

By including a variety of the most nutritious leafy greens in your diet, you'll get an array of vitamins, minerals and protective plant compounds. Discover how to create nutritious, delicious salads by mixing and matching the healthiest salad greens.

Ranking the Most Nutritious Salad Greens

Here is a ranking of 14 common salad greens from most to least nutritious. Incorporate these powerhouse leaves into your salads and side dishes for a major health boost.

1. Watercress

This peppery leaf is the most nutrient dense of all the salad greens. Watercress is exceptionally high in vitamins A, C and K. It also provides significant amounts of manganese, calcium, potassium, vitamin E and B vitamins. Watercress also contains carotenoid antioxidants like lutein and zeaxanthin which promote eye health.

2. Arugula

Arugula has a distinctively bold, peppery flavor that adds interest to salads. It's rich in nitrate, vitamin K, folate, vitamin A and vitamin C. Arugula also provides glucosinolates which may have cancer fighting properties.

3. Spinach

This versatile green is one of the best non-dairy food sources of calcium and vitamin K. Spinach also boasts lots of vitamin A, vitamin C, folate, magnesium and iron. Choose fresh spinach over canned or frozen to get the most nutrition benefits.

4. Kale

Hailed as a superfood, kale lives up to the hype with impressive amounts of vitamin K, vitamin A, vitamin C, folate and manganese. Kale provides unique phytonutrients, anti-inflammatory benefits, and compounds that detoxify the body and lower cholesterol.

5. Collard Greens

A staple of Southern U.S. cuisine, collard greens are loaded with vitamin K, vitamin C and calcium. They also offer anti-cancer properties thanks to sulforaphane and help lower cholesterol. Collards are best blanched or sauted to soften their texture.

6. Romaine Lettuce

With high levels of vitamin A, vitamin K, folate and molybdenum, romaine delivers more nutrients than iceberg or other lettuces. The vitamin K in romaine promotes proper blood clotting. Choose romaine over iceberg for nutrient-packed salads and sandwiches.

7. Swiss Chard

Both the leaves and stems of Swiss chard are edible and rich in antioxidants like anthocyanins. Excellent amounts of vitamin K, vitamin A, vitamin C, magnesium and potassium make this a leafy green powerhouse. Try Swiss chard steamed, sauted or stirred into soups.

8. Mustard Greens

These spicy greens are packed with vitamin K, vitamin A, vitamin C, folate and manganese. Their peppery flavor adds a punch to bland salads. Mustard greens support heart health by lowering inflammation and cholesterol levels in the body.

9. Brussels Sprout Leaves

While most people eat the compact heads, the outer leaves of Brussels sprouts plants also provide fantastic nutrition. The leaves offer more vitamin K, vitamin A, vitamin C, iron and calcium than traditional Brussels sprouts.

10. Endive

The slender, crunchy leaves of endive are rich in vitamin A and folate. There are two common types of endive: white-leafed Belgian endive and green-leafed French endive. Both provide antioxidants like kaempferol.

11. Escarole

Escarole has broad, curly green leaves and a slightly bitter taste. It's high in fiber, folate, vitamin A, vitamin K and vitamin C. Escarole is related to endive and makes a nice substitute for romaine lettuce in salads.

12. Leaf Lettuce

Green and red leaf lettuces are more nutrient-dense than iceberg with good amounts of vitamin A, vitamin K, folate and manganese. Their delicate texture works well in fresh green salads. Leaf lettuce is also easy to grow in home gardens.

13. Iceberg Lettuce

Known for its high water content and crisp crunch, common iceberg lettuce has the least nutrition among lettuces. While it's not devoid of nutrients like vitamin K, folate and manganese, it pales in comparison to darker greens. Use it as a vehicle for healthier toppings.

14. Romaine Hearts

Romaine hearts are the inside leaves harvested from romaine lettuce heads. They lack the outer leaves with higher concentrations of nutrients. Romaine hearts are still a healthier choice than iceberg but have less nutritional value than full heads of romaine.

Health Benefits of Leafy Green Vegetables

Eating more salads with nutritious leafy greens provides many benefits for your overall health and wellbeing. Here are some of the top reasons to up your salad consumption:

Lower Risk of Chronic Diseases

A diet rich in dark leafy greens is associated with reduced risk for type 2 diabetes, heart disease, stroke and several types of cancer including breast, lung and prostate. The fiber, vitamins, minerals and phytochemicals in greens deliver protective effects.

Supports Healthy Cholesterol

Leafy greens help regulate cholesterol levels in the body thanks to fiber, antioxidants and compounds that bind to bile acids. This promotes lower LDL or "bad" cholesterol and total blood cholesterol levels for better heart health.

Aids Healthy Digestion

Leafy greens provide both soluble and insoluble fiber that keeps digestion regular. Greens also contain antioxidants and prebiotics that support the growth of beneficial gut bacteria and a healthy microbiome.

Strong Vision Health

Lutein and zeaxanthin found in many dark greens filter harmful high-energy blue wavelengths of light and protect the eyes. Eating more leafy greens lowers risks of cataracts and age-related macular degeneration.

Builds Strong Bones

Calcium, magnesium and vitamin K in leafy greens all support bone structure and strength. Getting enough vitamin K is especially important for reducing fractures and osteoporosis in aging populations.

Aids Weight Loss

Leafy greens are low in calories but high in volume, keeping you satisfied. Their fiber aids weight loss efforts by promoting fullness and regulating appetite and food intake.

Choosing and Preparing Leafy Greens

To maximize the nutritional benefits, keep these tips in mind when selecting, handling and cooking greens:

Buy Organic When Possible

Organic leafy greens contain higher levels of antioxidants and nutrients than conventionally grown ones. They also have lower pesticide residues. Look for labels marked organic.

Choose Fresh Greens with Vibrant Colors

Pick greens with rich, vibrant colors versus wilted, yellowing leaves. The intensity of the green, red or purple hues indicates higher antioxidant levels.

Don't Cut Until Ready to Eat

To avoid loss of vitamins, wait to chop greens until just before adding to salads or cooking. Cutting triggers oxidation that degrades nutrients.

Rinse and Pat Dry Before Use

Wash greens thoroughly under cool running water and pat dry with paper towels or spin dry to remove excess moisture before adding to recipes.

Toss with Lemon, Vinegar or Citrus

Dress greens with a splash of lemon juice, vinegar or citrus vinaigrette rather than creamy dressings. Acid helps release beneficial phytochemicals in leaves.

Lightly Steam or Saut

Light steaming, sauting or blanching helps soften tough greens and retain more vitamins than boiling. Overcooking destroys nutrients.

Enjoy Raw for More Benefits

Eating raw greens retains the highest level of antioxidants. Enjoy them fresh in salads with healthy fats to boost absorption of fat-soluble vitamins A, D, E and K.

Easy Recipes with Leafy Greens

Here are some delicious ways to eat more leafy greens as part of a healthy diet:

Big Green Salad

Combine a mix of leafy greens like spinach, kale, arugula and romaine with cucumbers, tomatoes, avocado and chickpeas. Top with olive oil and balsamic vinaigrette.

Sauted Swiss Chard

Saut garlic in olive oil, then add chopped Swiss chard stems to cook before adding leaves. Season with lemon juice and red pepper flakes.

Kale Caesar Salad

Massage chopped kale with lemon juice and let stand. Toss with parmesan cheese, croutons and a creamy Caesar dressing.

Strawberry Spinach Salad

Combine baby spinach with sliced strawberries, feta cheese and candied pecans. Drizzle with a homemade strawberry vinaigrette.

Chicken and Greens Skillet

Cook chopped chicken in an oiled skillet. Add sliced mushrooms, garlic and greens like collards, kale or mustard greens. Cook until wilted and tender.

The Takeaway on Leafy Greens

Leafy green salads and vegetables should be eaten daily as part of a healthy diet. The most nutritious choices are darker leaves like kale, spinach, watercress, arugula and collard greens.

Take advantage of the wide variety of salad greens available. Mix and match different leaves to get a diversity of nutrients and flavors. Aim for at least 2-3 servings of leafy greens per day.

Adding more greens to your diet provides a powerhouse of antioxidants, phytochemicals, vitamins and minerals that reduce disease risk and support overall health and wellbeing.

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.