Not All Greens Are Created Equal

When people begin their health journey, they think that they have to eat the same old boring salad day in and day out. They usually go for the more traditional ice burg, romaine, or spring mix base. Now don’t get me wrong, there is nothing wrong with these three choices, however there are so many more nutrient-dense greens out there that add not only more nutritional value, but also much more flavor! Most of the time, people do not stick to their health game plan because they are bored with the choices they are making. They are left wanting more variety. Well, it’s time to explore more of your produce section! Time to pick up that other funny looking plant next to your pre-made salad mix, and experiment with all that mother nature has to offer! Trust me, she knows what she is doing. Each leafy green has it’s own reason to brag about what makes it special!

The Breakdown

Dandelion Greens

These little weed-looking greens are a health wonder! It is a detoxing-cleansing powerhouse. The high antioxidant levels work great for metabolism, purifying the blood, and efficient digestive processes of utilizing nutrients and eliminating toxins.  Nutritionally, dandelion greens provide a hefty punch of calcium, vitamin A, E, and K. They also contain twice as much iron than spinach and contain 14 percent more protein per serving (1 cup contains 1.5 grams of protein). Dandelion greens support healthy liver and urinary functions making them a great purifier for the system.

Beet Greens

Generally this top part of the pant gets overlooked due to its tasty root, but the beet greens are full of healthy nutrients too. Raw or sautéed, these greens are a sweeter leafy option. They are full of vitamin A, which promotes healthy vision, cell health, and glowing skin. Beet greens are high in vitamin C, 1 cup has about 30 percent of the recommended intake, and are also a great source for vitamin K and folic acid! I bet you are thinking twice about throwing this part of the pant away now!

Mustard Greens

The mustard green is another health promotional plant that is continuously under valued. It is low in calories and high in nutrients, vitamins and minerals. Another option that is high in vitamin A, C, and K, it is also a great source of manganese, and foliate. They contain high amounts of phytonutrients and fiber, which aid in good colon health and detoxification. One cup of mustard greens contains 3.6 grams of protein, 4.8 grams of fiber, and only 18 calories!

Chicory

My guess is that you have seen this one in the grocery store, but was to afraid to pick it up and add it to your diet rotation. My  next guess is that you will be grabbing it off the shelf after you hear what I have to say about it! Chicory is a major player in the “good for you” health game. It is mainly recommended for digestive health, containing a probiotic called inulin, which helps with indigestion, heartburn and acid reflux, by reducing the acidity of the body’s digestive system. It has also been used to treat inflammation in the form of aches, soreness, and arthritic pain. Because it is a good source of fiber as well, it can help immensely with constipation, improving the digestive system’s functions and preventing further gastrointestinal issues. Get this, Chicory can also help with stress! It has a sedative quality that can help with reducing anxiety. All this from adding it to your salad or side dish!

Collard Greens

Collard greens contain choline which is a nutrient that aids in learning, memory, muscle movement, and even sleep! Choline helps to maintain cellular membrane structure and nerve impulses, and contains folate which can help with maintaining a good mood. Collard greens promote regularity of your digestive system because they have a high fiber and water content, keeping things running smoothly. They are great for your hair, skin, and nails, containing vitamin A and C, as well as iron! These help with new cellular growth, collagen production, and hair growth. One cup of steamed collards contains five grams of protein, eight grams of fiber, and only 63 calories! I like to use these large leaves as a substitute for a wrap!

Watercress

These little leaves are huge in the fighting cancer champaign. It has the ability to increase antioxidant levels in the blood, protecting DNA from damage. Not bad for a leaf! It contains carotenoids lutein and zeaxanthin, which are important for eye and heart health. Watercress is also a great source of calcium, copper, magnesium, potassium, and phosphorus. It can help prevent osteoporosis, anemia, and various cancers. It contains more vitamin C than oranges, four times vitamin A than apples and broccoli! There have been studies focused around watercress aiding in a natural face lift due to it’s high levels of B Carotene, which helps slow down the aging of the skin!

You can’t go wrong with these plant powerhouses! Add them to your salad, soups, smoothies, or side plates. Check out my recipes on Fearless Charm for some additional ideas!