Dark Leafy Greens are powerhouses packed with nutrients
and not calories...
It's a wonder we don't eat them more!
Here is some nutritional information from HealthCastle.com about these green nutrition giants...
(per one cup serving)
"Highest in Lutein
Winner: Kale - 26,498 mcg
Runner-up: Dandelion greens - 7,486 mcg
Dark green leafy veggies contain lutein, a nutrient that guards against age-related macular degeneration and has a protective effect against heart disease and stroke. The amount of lutein in kale is seven times what you get from an equivalent serving of spinach.
Richest in Folate
It's a tie!
Winner: Turnip greens - 107 mcg and mustard greens - 105 mcg
Runner-up: Spinach - 58 mcg and collard greens - 60 mcg
Folate is important in the production and maintenance of new cells; it is one of the most-needed nutrients in infancy and pregnancy. It also plays a role in the prevention of anemia and cancer.
Most Vitamin K
Winner: Kale - 547 mcg
Runner-up: Dandelion greens - 428 mcg
Dark green leafy vegetables are generally high in fat-soluble Vitamin K, which plays an important role in blood clotting. Just for comparison, an equal amount of spinach contains 145 mcg.
Top for Vitamin C
Winner: Kale - 80 mg
Runner-up: Mustard greens - 39 mg, turnip greens - 33 mg, bok choy - 32 mg
We often associate Vitamin C with fruits, but it turns out some of the dark green leafy veggies also contain a respectable amount of this well-known antioxidant.
Packed with Vitamin A
Winner: Kale - 10,302 IU (515 mcg_RAE)
Runner-up: Turnip greens - 6,373 IU (318 mcg_RAE)
Vitamin A plays a huge role in vision health, and is also important in bone growth, reproduction and skin health. It also helps the immune system to fight off infections."
