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Diet Detective: Here are the reasons to eat your greens
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Published: November 12, 2008
Updated: 11/11/2008 08:15 pm
This is the first of a two-part series on salad greens. More than just fancy lettuce, these greens are refreshing, filling, low in calories and provide much-needed nutrients. Here are a few "green" tips to use on your next trip to the market:
Arugula (also known as Rocket)
Appearance: Narrow, lobed green leaves about 3 inches long or longer.
Taste: Aromatic, peppery.
Health perks: It's a source of vitamin C (5 percent of daily values) and folate. And it's packed with vitamin K (10.9 micrograms). Recent studies suggest that the combination of calcium, vitamin D and K is better for bone health than calcium alone or calcium plus vitamin D. Vitamin K helps bone hold onto calcium.
Arugula has about 32 milligrams (3 percent of daily values) of calcium and a decent supply of magnesium, phosphorus and potassium. It also has significant quantities of beta carotene (for healthy skin and eyes), lutein and zeaxanthin (for healthy eyes).
Nutrition stats: (1 cup) 5 calories, 0.13g fat, 0.73g carbs, 0.3g fiber, 0.52g protein, 32mg calcium, 3mg vitamin C, 475 IU vitamin A.
Use: "Best used in a mix of baby salad greens but can stand alone as the basis for a salad. Delicious with sliced fresh pears and goat cheese," said Maria Walls, a nutritionist at Weight Watchers.
Romaine (also known as Cos)
Appearance: Sturdy, coarse leaves with a large center rib. Leaves range from dark green on the outside to light green at the inner core.
Taste: Mild and crisp. Outer, darker green leaves tend to have a stronger, more bitter taste.
Health perks: It's rich in vitamin K, vitamin A (55 percent of daily values), beta carotene, lutein, zeaxanthin, vitamin C, folate, manganese, potassium and fiber. In fact, romaine is quite the health food. "The American Institute for Cancer Research lists it as one of the foods that helps fight cancer due to its antioxidant capabilities," Walls said.
Nutrition stats: 1 cup shredded: 8 calories, 0g fat, 0.52g carbs, 1g fiber, 0.58g protein, 16mg calcium, 11.3mg vitamin C, 2,729 IU vitamin A.
Use: The standard lettuce in Caesar salad. Delicious in a salad with apples and walnuts.
Radicchio (also known as Italian chicory)
Appearance: Comes in small, round, cabbagelike heads. "Radicchio is a leafy vegetable. The more common variety has red leaves with white veins, but can also be white or green speckled with red. Leaves vary depending on type, from rounder leaves resembling butterhead lettuce to a more elongated type that resembles Belgian endive," Walls said.
Taste: Tends to have a mildly bitter taste that mellows when cooked.
Health perks: Contains potassium and folate. Said to have high levels of antioxidants similar to other dark fruits and vegetables, which helps reduce damage from free radicals.
Nutrition stats: 1 cup shredded: 9 calories, 0g fat, 1.79g carbs, 0.4g fiber, 0.57g protein, 8mg calcium, 5mg magnesium, 16mg phosphorous, 121mg potassium, 24mcg folate, 102mcg vitamin K.
Use: Primarily in salads. In Italy, where it originates, it's also grilled with olive oil or cooked in risotto and pasta.
Mache (also called Corn Salad)
Appearance: Narrow, dark green, flat, almost spoonlike leaves that broaden at the top. The leaves form clusters (or rosettes) at soil level.
Taste: A tender texture and mild, delicate taste that can become bitter as the leaves age. Some varieties can have a hazelnutlike taste.
Health perks: According to Susan Moores, a spokesperson for the American Dietetic Association, mache is said to have "stimulant, diuretic and laxative effects." It is an excellent source of vitamin A and C, iron, folic acid and zinc. It's also known for its potassium, omega-3 fatty acids and B6. Overall, mache has many health benefits for blood pressure, heart health, brain health and the immune system.
Nutrition stats: (1 cup) 20 calories, 0g fat, 3.3g carbs, 1.3g fiber, 1.3g protein, 66mg calcium, 2.4mg iron, 47.5mg vitamin C, 1,650 IU vitamin A, 363mg potassium.
Use: In salads, used alone or in combination with other lettuces. "Partnering with flavors that are too strong masks or overpowers its subtle nature. Like spinach, it can be eaten cooked or raw. Great in omelets, soups, grain and potato salads," Moores said.
■ Charles Stuart Platkin is the founder of DietDetective.com.
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