Kale has become very popular; it’s a common main ingredient in green juices and the foundation for other juice recipes.A serving of watercress actually has four times more beta-carotene and vitamin A than an apple.These healthy little green leaves are rich with nutrients such as vitamins A, C and K. They are great for a salad or to have as a side for most dinnertime recipes.This green is also a great source for vitamins A and C.Green leaf.No matter which you pick, lettuce packs the vitamin A and folate you are looking for to keep yourself healthy.When you’re sick of lettuce, arugula is a great, easy alternative.That makes it a great leafy green to help you rehydrate.If you’re curious as to what other foods can be beneficial for you, reach out to your primary care physician for advice.If you are local to Southern California and are in search of a primary care physician, call (800) USC-CARE (800-872-2273) or visit www.keckmedicine.org/request-an-appointment/ to schedule an appointment.

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The 14 Healthiest Vegetables on Earth

Vegetables are well-known for being good for your health.One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer ( 2 ).In addition, a 2015 study found that spinach consumption may be beneficial for heart health, as it may lower blood pressure ( 3 ).Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well.Carrots are also high in vitamin C, vitamin K and potassium (4).A cup (91 grams) of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement and a good amount of folate, manganese and potassium (11).Summary: Broccoli is a cruciferous vegetable that contains sulforaphane, a compound that may prevent cancer growth.Garlic may be useful in the prevention of cancer as well.Summary: Studies show that garlic may help lower blood triglyceride levels.One study showed that eating Brussels sprouts led to a 15–30% increase in some of the specific enzymes that control detoxification, which could decrease the risk of colorectal cancer ( 19 ).Each serving provides a good amount of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium (20).Summary: Brussels sprouts contain an antioxidant called kaempferol, which may protect against oxidative damage to cells and prevent chronic disease.Summary: Kale is high in vitamins A, C and K as well as antioxidants.Summary: Green peas contain a good amount of fiber, which helps support digestive health.In one animal study, chard extract was found to reverse the effects of diabetes by decreasing blood sugar levels and preventing cell damage from disease-causing free radicals ( 29 ).Summary: Some animal studies show that Swiss chard could protect against the negative effects of diabetes and may decrease blood sugar levels.Ginger Ginger root is used as a spice in everything from vegetable dishes to desserts.After 12 weeks, ginger was found to be effective in decreasing blood sugar levels ( 36 ).Ginger supplements may also help decrease blood sugar.The study found that red cabbage extract was able to prevent increases in blood cholesterol levels and protect against damage to the heart and liver ( 42 ).These results were supported by another animal study in 2014 showing that red cabbage could reduce inflammation and prevent liver damage in rats fed a high-cholesterol diet ( 43 ).Certain studies show that it may decrease blood cholesterol levels, reduce inflammation and lower the risk of heart and liver damage.One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese (44).In one study, people with diabetes were given 4 grams of Caiapo daily over 12 weeks, leading to a reduction in both blood sugar and blood cholesterol levels ( 47 ).In fact, collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans.Another study showed that a high intake of vegetables in the Brassica family, which includes collard greens, may decrease the risk of prostate cancer ( 51 ). .

The Top 14 Healthiest Greens for Your Salad

It also contains 23 percent of your daily requirement for vitamin C, which is important for the growth and repair of all tissues in the body, and helps maintain a healthy immune system; and 412 percent of your daily requirement for vitamin K, which creates proteins necessary for normal blood clotting, builds stronger bones, and protects against osteoporosis.While slightly higher in calories than other greens, cooked kale provides about 14 percent of your daily requirement for calcium, which is essential for building and maintaining strong bones. .

12 Powerhouse Vegetables You Should Be Eating

It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. .

The Healthiest Types of Lettuce and Leafy Greens

We all know that eating salads is healthy for us, but do you know all the different types of lettuce you can use?These powerhouse lettuce types had to meet two qualifications: they're the foods most strongly associated with reduced chronic disease risk and one 100-calorie serving had to contain 10% or more daily value of 17 qualifying nutrients.Here's a roundup of the 17 types of lettuce you should know about and how healthy they are.The worst of all the types of lettuce in terms of nutrition is unsurprisingly iceberg lettuce.RELATED: One Major Effect of Eating Cabbage.Often offering a peppery flavor to salads, arugula is one of the more common types of lettuce.They're a natural diuretic, have a higher calcium content than kale, and are loaded with iron and vitamin K. With their bitter taste profile, balance them out with neutral greens like spinach or romaine.While endive belongs to the chicory family, it's distinctly different from common chicory.RELATED: 30 Foods That Taste so Much Better Grilled.If you want to add a bit of a spicy kick to your salad or sauteed greens, opt for mustard greens.Mustard greens are a type of lettuce that's a rich source of vitamins A, C, and K.

Use these greens like you might spinach, but when you want more of a peppery kick.REALTED: 20 Awesome Salads That Don't Use Leafy Greens.10 Collard Greens.A study published in the journal Nutrition Research compared the effectiveness of the prescription drug Cholestyramine to steamed collards.It's so packed with nutrients that even that one sprig can go a long way toward meeting your daily requirement for vitamin K. Moreover, research suggests the summer-y aroma and flavor of chopped parsley may help control your appetite.A report from the Nurses' Health Study suggests that women who eat a serving of lettuce every day cut the risk of hip fracture by 30 percent than when compared with eating just one serving a week.A cup of chicory leaves clocks in at about 235 milligrams, so consider adding a little leafy red into your leafy greens.RELATED: Spinach May Be the Key to Reducing This Cancer Risk, Says New Study.Researchers at the University of Leeds found that risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed.Rich sources of highly available calcium and iron, cruciferous vegetables like the cabbage have the powerful ability to "turn off" inflammation markers thought to promote heart disease.RELATED: The Cheapest Eats in Every State.The best green to eat is watercress, which may be the closest thing yet to an anti-aging food.Results from an eight-week trial published in the American Journal of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress (that's about two cups) could reduce DNA damage linked to cancer by 17 percent. .

The #1 Best Leafy Green to Eat, According to a Dietitian

Even though these cruciferous, nutritious veggies—like collard greens, kale, Swiss chard, and spinach—look and taste similar, that doesn't mean they have the same nutritional profile.Collards are a highly nutrient-dense leafy green, providing protein, fiber, calcium, iron, magnesium, vitamins A, C, E, and K," says April Panitz, MS, RDN, CDN, and a co-founder of Amenta Nutrition.Collards are low calorie, help one to feel full and satiated, delicious, and versatile to cook with."."One cup of cooked collard greens supplies over 5 grams of plant protein, the building blocks of cells, muscles, bones, and skin," she adds."Collards are an excellent source of vitamin A, which is involved in immune function, vision, reproduction, cellular communication, and assists with the health of the intestines and respiratory system," Panitz adds.The impressive fiber content of a serving of collard greens can help prevent weight gain.According to a 2010 study published in the American Journal of Epidemiology, eating collard greens and a handful of other cruciferous vegetables may lower a person's chance of receiving a breast cancer diagnosis."One can sauté them as a side dish or add to pasta and soups, use the leaves as a wrap, or use them as a salad base.". .

Collard greens: Benefits, nutrition, diet, and risks

The cruciferous family includes bok choy, kale , broccoli, Brussels sprouts, cabbage, rutabaga, and turnips.A diet that is rich in fruits and vegetables appears to help reduce the risk of many lifestyle-related health conditions.A high intake of plant foods, such as collard greens, appears to decrease the risk of a number of health conditions, including obesity and overall mortality, diabetes, and heart disease.The findings suggested that consuming cruciferous vegetables may lower the risk of breast cancer, especially in women who have not yet reached menopause.Results of a study published in 2014 suggest that a high intake of fiber might reduce inflammation and glucose levels in people with type 1 diabetes.It may help people with type 2 diabetes to achieve better levels of blood sugar, lipids, and insulin.Studies suggest that alpha-lipoic acid (ALA) can lower glucose levels, increase insulin sensitivity, and prevent changes related to oxidative stress in people with diabetes.Excessively high doses of ALA appear to produce adverse effects similar to those caused by too little.While “normal” amounts can help prevent oxidative stress, high levels may lead to cell damage.Researchers have found that consuming collard greens improved liver function in rats with high blood pressure.Vitamin C enables the body to build and maintain levels of collagen, which provides structure to skin and hair.Choline also helps to maintain the structure of cellular membranes, the transmission of nerve impulses, the absorption of fat, and the reduction of chronic inflammation.Folate, also present in choline, may help with depression, as it can prevent an excess of homocysteine from forming in the body. .

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