By Shayna Komar, RD, LD
How does the iceberg lettuce in your salad measure up nutrition-wise? As a matter of fact, its nutritional value wilts next to dark leafy greens. Spinach, watercress, collards, kale and most other dark greens outshine their pale salad relatives when it comes to health protection.
Some dark greens belong to the cruciferous family of vegetables (broccoli’s family). But even when they aren’t broccoli relatives, most dark greens possess an impressive phytochemical resume. For starters, dark greens are brimming with beta-carotene, an antioxidant that may help keep your cells in good repair as you age. Studies say carotenoids like beta-carotene may inhibit the growth of certain types of breast cancer, skin cancer, lung cancer and stomach cancer.
Greens also provide the phytochemicals lutein (loo-teen) and zeaxanthin (ZEE-ax-an-thin). These compounds are also found in the retina of the eye itself, and both may protect against the eye disease macular degeneration.
Many dark leafy greens also contain omega-3 fatty acids that protect your heart. Vitamins A, C and K abound in dark greens. In case you’ve never heard of it, vitamin K, plays a role in bone health, vein health and blood coagulation.
This chart allows you to compare the health perks of greens.
A Guide To Greens
Type of Green |
Fiber
|
Vitamin C
|
Vitamin A
|
Vitamin K
|
Folate
|
Calcium
|
Potassium
|
Magnesium
|
Lutein and Zeaxanthin
|
Lettuce, iceberg
(1 cup raw shredded)
|
.9 g
|
2 mg
|
361 IU
(215 mcg beta-carotene)
|
17 mcg
|
21 mcg
|
13 mg
|
102 mg
|
5 mg
|
199 mcg
|
Red Leaf Lettuce
(1 cup raw shredded)
|
.3 g
|
1 mg
|
2,098 IU
(1,259 mcg beta-
carotene)
|
39 mcg
|
10 mcg
|
9 mg
|
52 mg
|
3 mg
|
483 mcg
|
Lettuce, romaine
(1 cup raw shredded)
|
1 g
|
11 mg
|
2,729 IU (1,637 mcg beta-carotene)
|
48 mcg
|
64 mcg
|
16 mg
|
116 mg
|
7 mg
|
1,087 mcg
|
Kale
(1 cup boiled, drained)
|
3 g
|
53 mg
|
17,707 IU
(10,625 mcg beta-carotene)
|
1,062 mcg
|
17 mcg
|
94 mg
|
296 mg
|
23 mg
|
23,720 mcg
|
Spinach
(1 cup boiled, drained)
|
4 g
|
18 mg
|
18,866 IU
(11,318 mcg beta-carotene)
|
889 mcg
|
263 mcg
|
245 mg
|
839 mg
|
157 mg
|
20,354 mcg
|
Source: USDA National Nutrient Database for Standard Reference (http://www.nal.usda.gov/fnic/foodcomp/search/) Adapted from the American Institute of Cancer Research, 2008.