Spinach vs Turnipgreens Content vs Spinach-vs-turnipgreens-whats-difference-1 greens English Noun (head) (plurale tantum) The leaves of certain edible green plants, especially of brassicas, eaten as a vegetable.(plurale tantum) Any vegetables eaten by humans, regardless of colour. .
Are Green Smoothies Good for You? Pros and Cons, Nutrition
Unlike juices, green smoothies retain the beneficial fiber content from whole foods.While these greens alone can make for a bitter-tasting smoothie, there are tons of combinations that improve its flavor profile and add nutritional content.Leafy greens are naturally low in these nutrients, so make sure to be mindful when adding ingredients to ensure a balanced smoothie. .
Super Greens: Are Greens Powders Healthy?
Greens powders are dietary supplements designed to help you reach your daily recommended vegetable intake.Spirulina, chlorella, dulse, kelp Other vegetables: Broccoli, beets, carrots, tomatoes, green cabbage.Lactobacillus (L.) rhamnosus, L. acidophilus, Bifidobacterium lactis Plant-based digestive enzymes: Amylase, cellulase, lipase, papain, protease.Amylase, cellulase, lipase, papain, protease Herbs: Holy basil, astragalus, echinacea, milk thistle.A newer trend is to sprout or ferment ingredients, which increases vitamin levels and helps break down compounds that can interfere with mineral absorption ( 3 , 4 , 5 ).Prices of greens powders range from 22 to 99 cents or more per scoop (about 10 grams or two tablespoons), depending on the specific ingredients.In some cases, greens powders are formulated as meal replacements, which makes the product more nutritionally complete and higher in calories.Though not quantified on the label, greens powders are generally high in polyphenols and other plant compounds that have antioxidant and anti-inflammatory functions ( 1 ).A Supplement Worth Considering The nutrients and plant compounds in greens powders may support overall wellness when used in combination with a healthy diet and lifestyle.Additionally, probiotics added to greens powders may support immune function and digestive health.Greens powders have been tested in a few small studies, but results can vary by brand and supplement formulation.In one four-week study in 10 healthy people, two tablespoons (10 grams) of greens powder taken daily lowered blood levels of oxidatively damaged proteins by 30% ( 1 ).Preventing damage to blood proteins like enzymes is important, as they perform functions that help protect you from cancer and chronic diseases ( 12 ).Other Benefits Some greens powders claim to help with detoxification and make your body more alkaline — meaning higher on the pH scale of zero to 14.However, consuming greens powder won’t affect your blood pH, which your body tightly controls within a narrow range of 7.35–7.45 ( 16 ).Some researchers speculate that small increases in urine alkalinity may help your body get rid of toxins, such as pesticides and pollutants.Summary Greens powders may enhance overall wellness, support immune function and help reduce chronic disease risk.Finally, some greens powders warn that children, pregnant or breastfeeding women and people taking medications shouldn’t use the product.Summary Whole versions of greens and other produce are best for satisfying hunger, getting a balance of nutrients and minimizing your exposure to potentially harmful contaminants.Add them to soup However, when you heat greens powder, you may decrease or get rid of some of the nutrients, including vitamin C and probiotics.If your vegetable intake tends to drop when you travel, consider taking greens powder with you to help maintain your nutrition. .
Leafy Green Vegetables
The amount of potassium you can have each day will depend on your stage of kidney disease or the type of dialysis you receive.If your laboratory results show higher levels of potassium, your doctor or kidney dietitian may talk with you about how much to eat.How you cook your leafy greens can make a difference in the amount of potassium and other nutrients. .
10 Types of Greens and Their Uses
In addition to the usual suspects like kale and spinach, there are many types of greens that are packed with vitamins A and C, calcium, iron, fiber, and folic acid.Wilted, blanched, sautéed, braised, or even puréed, greens add great balance and depth to any dish and pair especially well with garlic, lemon, and olive oil.The bulb has been incorporated into cuisines around the world, from India to Germany, but it is primarily in the southern part of the United States that the leaves are consumed, usually prepared in a manner similar to collard greens. .
Plant power: The 10 veggies with the most protein
The best plant-based sources of protein include tofu, chickpeas, and peanuts, which are classed as legumes.One cup of watercress contains 85 micrograms (mcg) of vitamin K, which is almost 100% of the daily recommended intake for adults.Instead, eat raw watercress in salads, stuff it into sandwiches, or blend it into smoothies ( 7 ).This vegetable is a rich source of vitamin K and a decent source of folate, iron, magnesium, phosphorus, zinc, copper, and vitamin C. Animal studies have suggested that alfalfa sprouts can reduce cholesterol levels.In an older study, from 1987, researchers gave 15 people with high blood lipid levels 40 g of alfalfa seeds three times daily for 8 weeks.Research also suggests that alfalfa sprouts may decrease inflammation, reduce symptoms of menopause, and — due to its high vitamin K content — help prevent osteoporosis (12, 13 , 14 ).Spinach contains plant compounds that can increase antioxidant defense and reduce inflammation ( 16 ).In another study, researchers gave nitrate-rich spinach to healthy participants and measured its effects on their levels of nitric oxide, which is a signaling molecule that widens the blood vessels.A number of cell studies have shown that Chinese cabbage is rich in compounds with antioxidant activity.It may also have anti-inflammatory properties ( 21 , 22 , 23 ) Some studies say that Brassica vegetables, a group that includes Chinese cabbage, could contain compounds that reduce the risk of prostate cancer ( 24 ).Additionally, an animal study showed that taking supplements of Chinese cabbage powder reduced the risk of liver cancer ( 25 ).People use Chinese cabbage in many Asian recipes, such as stir-fries, kimchi, soups, and spring rolls.These provide prebiotic benefits, stimulating the growth of friendly intestinal bacteria ( 28 , 29 ).People can grill, boil, steam, or pan-fry asparagus, and it works in salads and as a side dish.They are also a good source of vitamin E. Mustard greens, like many other plants, contain phenolic compounds that give them antioxidant properties ( 22 , 31 ).A test-tube study demonstrated that steaming mustard greens increases their ability to bind to bile acids.People can steam, boil, or saute mustard greens, or they can simply eat them raw.As another member of the Brassica family, collard greens are a good source of phenolic compounds and antioxidants ( 31 , 34 ).Research has linked the high levels of antioxidants in collard greens with a decreased risk of developing prostate cancer ( 24 ).One study reported that people who eat cruciferous vegetables, such as collard greens, are less likely to receive a diagnosis of breast cancer ( 35 ).Collard greens can also bind to bile acids in the gut, which helps reduce cholesterol levels.Broccoli also provides high amounts of plant compounds and flavonoids, such as kaempferol.One animal study reported that eating Brussels sprouts promoted the growth and health of intestinal bacteria and stimulated the production of short-chain fatty acids in the gut ( 41 ).People can cook Brussels sprouts by boiling, steaming, grilling, or roasting them.Cauliflower also contains a high amount of a particular glucosinolate compound called sinigrin, which may have anticancer, antioxidant, and anti-inflammatory properties ( 43 ).However, cauliflower is also high in other antioxidants that are preserved during cooking and may even increase after a person steams or microwaves the vegetable (45).Like several other vegetables on this list, cauliflower has the potential to reduce cholesterol levels due to its ability to bind to bile acids.
Lettuce, Other Leafy Greens, and Food Safety
CDC estimates that germs on produce eaten raw cause a large percentage of U.S. foodborne illnesses.Other harmful germs found on leafy greens include norovirus, Salmonella, Listeria, and Cyclospora.People who have health problems or take medicines that lower the body’s ability to fight germs and sickness (a weakened immune system) external icon.To reduce your chance of getting sick, always follow the steps for safely handling and preparing leafy greens before eating or serving them.Always follow the steps for safely handling and preparing leafy greens before feeding them to pets and other animals.Studies show that this step removes some of the germs and dirt on leafy greens and other vegetables and fruits.What other food safety steps should I keep in mind when I select, store, and prepare leafy greens and other produce?Make sure pre-cut produce, such as bagged salad or cut fruits and vegetables, is refrigerated or on ice at the store.Separate produce from raw meat, poultry, seafood, and eggs in your shopping cart, grocery bags, and refrigerator.Store leafy greens, salads, and all pre-cut and packaged produce in a clean refrigerator with the temperature set to 40°F or colder.Use separate cutting boards and utensils for produce and for raw meat, poultry, seafood, and eggs.Wash utensils, cutting boards, and kitchen surfaces with hot, soapy water after each use.Cook thoroughly or throw away any produce that touches raw meat, poultry, seafood or their juices.Germs that make people sick can be found in many places, including in the soil, in the feces or poop of animals, in refrigerators, and on kitchen surfaces.For example, germs from animal poop can get in irrigation water or fields where theexternal icon vegetables grow.Germs can also get on leafy greens in packing and processing facilities, in trucks used for shipping, from the unwashed hands of food handlers, and in the kitchen.To prevent contamination, leafy greens should be grown and handled safely at all points from farm to fork.Read a study by CDC and partners on what we have learned from 10 years of investigating E. coli outbreaks linked to leafy greens.In 2014–2018, a total of 51 foodborne disease outbreaks linked to leafy greens (mainly lettuce) were reported to CDC.Most recently, in 2019–2021, CDC investigated and warned the public about nine multistate outbreaks linked to leafy greens.All kinds of produce, including organic leafy greens, can be contaminated with harmful germs at any point from farm to fork.Leafy greens grown using these methods also can be contaminated with harmful germs at any point from farm to fork.CDC is collaborating with FDA, academia, and industry to investigate the factors that contribute to leafy greens contamination.The leafy greens industry, FDA, and state regulatory authorities have been implementing provisions of the Produce Safety Ruleexternal icon as part of the FDA Food Safety Modernization Act (FSMA).external icon They are considering what further measures can be taken. .
Easy Sautéed Spinach Recipe
Our parents worked hard to convince us that cooked fresh spinach was just as good, if not better than the canned stuff.So my father's trick is to drain and dry the spinach leaves as well as you can, using a salad spinner if need be, before cooking them. .