The Best Greens For Your Salad

By Emily Jacobson

When you think of salad, you probably associate it with being healthy. This is largely true: many salads are packed with vitamins and minerals. But what you choose as the base of your salad can make or break that. If you choose iceberg lettuce, for example, you are getting almost no nutritional benefit from it. The general rule of thumb is that the darker the color of the leaf, the healthier it is. Greens that have that dark rich color are packed with vitamins, antioxidants and other ingredients that are great for your body and mind. And if you choose the right ones, they can pack a punch on your taste buds too. These greens are just as yummy as they are healthy:

Spinach

We know you were expecting this one to be on here, and it’s true that spinach deserves all the hype it gets for being an excellent green. Not only is spinach packed with vitamin K, vitamin C, and vitamin A, it’s also very low in calories, so you can get lots of benefit without threatening your waistline.Research has shown that spinach is a great source of phytonutrients, which can have a protective effect against cancer by slowing down cell division in cancer cells.

Romaine Lettuce A longtime staple of salads and sandwiches, romaine lettuce is high in fiber, vitamin C, and beta-carotene, which can have beneficial effects on cholesterol levels. Romaine also contains a good amount of folic acid, a B vitamin that lowers heart disease risk. It’s rich in manganese, potassium, and vitamin A, and has about one calorie per leaf.

Arugula A less commonly used green is arugula, which can be a great add-on to any salad. Slightly bitter in flavor, arugula is a great source of calcium, beta-carotene, and lutein, which may help protect against certain cancers and diseases such as macular degeneration. Arugula is technically classified as a cruciferous vegetable, which means it is similar to broccoli in nutrition content. Certain phytochemicals found in arugula have been shown to help the body cleanse itself of toxins.

Red Leaf Lettuce Much like green leaf lettuce in its taste, red leaf lettuce is unique because of its reddish-purple leaves. A single serving of red leaf lettuce contains above and beyond the daily-recommended intake of vitamin A and vitamin K, and also has a decent amount of magnesium, calcium and iron.

Bibb Lettuce A prominent member of the butterhead family, Bibb lettuce is one of the lighter varieties of greens that also happens to be very nutritious. It has a subtle, delicate flavor and a buttery texture. Bibb lettuce is a very good source of folate, vitamin A and dietary fiber.

Watercress Loaded with antioxidants, watercress is considered by experts to be something of a superfood. The micronutrients in watercress work together with the antioxidants to fight harmful free radicals in the body, protecting against cancer. Additionally, watercress is a good source of vitamin B, vitamin E and calcium.

Kale Similar to other cruciferous vegetables, kale is jam-packed with minerals, vitamins and phytonutrients. The main beneficial feature of kale comes from its high amount of antioxidants – notably carotenoids and flavonoids – which protect against cancer and eye disease. Kale is also a rich source of fiber, which helps lower cholesterol levels. And if that’s not enough to convince you to use kale in your next salad, it also has anti-inflammatory benefits that are associated with a lowered risk of chronic inflammation and similar health issues.