Baby greens, such as baby spinach and baby kale, are harvested early, typically three to four weeks after planting, when the leaves are small, tender and have a milder taste.Meliha Gojak/Getty Images/iStockphoto.Are baby greens more nutritious than mature greens?Tiny microgreens, however, seem to deliver a bigger nutritional bang.One study, published in 2005, found that the earlier baby spinach was harvested, the higher the content of disease-fighting flavonoids, suggesting that baby-leaf spinach delivers more of these compounds than mature spinach leaves.Other research suggests that baby greens (again, baby spinach was analyzed), have higher levels of vitamins C and K, folate, beta-carotene and lutein, a phytochemical that protect the eye's retina from free radical damage.Microgreens.Red-cabbage microgreens, for example, had 40 times more vitamin E than mature red cabbage.Three ounces, about 2.5 to three cups, also supplied 147 mg of vitamin C, more than one day's worth.I toss them into salads (made with baby greens or mature lettuces), add them to sandwiches and uses them as garnishes. .
What Is the Difference Between Vegetables and Baby Vegetables
That’s the marketing gimmick they’re selling on packages of baby carrots, baby greens, and baby anything-edible.But what are baby vegetables, exactly?We take a look at the age differences in greens, peas, asparagus, and carrots.Baby greens are harvested during a fairly early stage of plant growth, usually between 15 to 35 days after planting, according to World’s Healthiest Foods.Baby kale has a slightly milder flavor, but the main difference is that baby kale is more tender and easier to eat raw, she said on NutriLiving.Baby kale has a slightly milder flavor, but the main difference is that baby kale is more tender and easier to eat raw, she said on NutriLiving.Mature greens are usually harvested between 40 and 65 days after planting.There have been conflicting reports on whether mature vegetables have more or less nutrition than the younger leaves.In the same way as kale, mature spinach is better when cooked.The consensus is to buy frozen baby peas because they’re likely sweeter and fresher-tasting than the shuck-yourself “fresh” peas that often sit in storage, increasing in starchiness while losing sweetness, according to testers at Cook’s Illustrated.If you’re eating your asparagus raw, the thicker stalks are best peeled into thin layers, and the thin stalks work fine whole.And if you’re just hungry for some veggies yourself now, we curated a few recipes using both young and old vegetables, because we don’t believe in age discrimination:.Use baby spinach for this dish, which is like the meat-free version of warm bacon-y spinach salad.Get our Warm Spinach Salad with Smoky Pecans and Sweet Potato recipe.Recipes calling for regular spinach often just say to use a box or bag of chopped frozen spinach.Get our Spinach Pie recipe.and Get our Grilled Jumbo Asparagus with Gribiche and Bottarga recipe.Get our Shaved Asparagus Salad recipe.Get our Roasted Baby Carrots with Mustard-Herb Butter recipe.For more great hand-picked products, check out the Chowhound Shop. .
Spinach vs. Kale: Is One Healthier?
Nutritional Differences Both kale and spinach are highly nutritious, low-calorie vegetables that provide a wide array of important vitamins and minerals.Still, though spinach and kale have different concentrations of certain nutrients, they’re both highly nutritious vegetable choices overall.Summary Spinach and kale are both low in calories but contain varying amounts of fiber, vitamin K, vitamin C, and several other micronutrients.Summary Spinach and kale are high in antioxidants and cancer-fighting compounds.Spinach Is High in Oxalate Spinach contains large amounts of dietary oxalate, a compound that binds to calcium in your body, preventing its absorption ( 14 ).Kale May Contain Goitrin Cruciferous vegetables, such as kale, contain goitrin — a compound that may interfere with thyroid function by decreasing the uptake of iodine, which is necessary for the production of thyroid hormones ( 19 ).Other research has found that regularly eating cruciferous vegetables is not associated with a higher risk of thyroid cancer — except for in women with a very low intake of iodine ( 23 , 24 ).Summary Kale contains goitrin, a compound that can interfere with thyroid function.Whip up a green smoothie using kale, spinach, and a few of your favorite fruits and vegetables.Summary Kale and spinach may differ slightly in terms of nutritional value and health benefits, but both can be included as part of a healthy diet. .
Kale: Good nutrition for you, just don't overdo
"Brassica vegetables are known to help with general health as well as heart disease and cancer, but even among this group kale stands out" because it has the broadest range of antioxidants and also the highest levels of several specific ones, along with Vitamin K and a type of Vitamin E that seems to be heart-healthy, Harris says.Orceyre highlights the fact that the green contains indole-3- carbinol, a nutrient that seems to play a role in how estrogen is metabolized in the body and may play a protective role against breast cancer."Eating kale is a natural way to do that.".Still, it's probably best not to go overboard with kale and to simply integrate it into an overall healthful diet full of other fruits and vegetables."Cancer studies seem to show that raw kale is more beneficial than cooked, while cholesterol studies seem to show that steamed kale is more beneficial than raw," says Harris, who recommends a bit of both in your diet.Well, I'm hoping to eventually make my way through an entire bag of the veggie, one green smoothie and baby kale stir-fry at a time. .
Is there a difference between baby kale and kale?
Use it in juices, smoothies, and salads-just massage and soften the leaves with your hands to break down the fiber and make it easier for digestion, says Torchia.It gets you a hit of the kale flavor and those dark leafy green nutrients without the need to commit completely.The FDA warns nitrates in kale and other dark, leafy green vegetables can make baby sick before he is 7 months old, Because we are conservative at wholesomebabyfood, we recommend exercising similar caution to spinach and waiting until baby is at least 6-8 months old to try kale. .
Which Leafy Green Is More Nutritious: Spinach or Kale?
Read all about the latest gym openings, healthy events, and fitness trends in our twice weekly Wellness newsletter.Spinach, however, has more iron, magnesium, potassium, zinc, folate, and vitamins A and E. “Both are highly nutritious choices overall though,” she tells me.“As they are a great source of antioxidants, which are substances that can protect your cells from free radicals causing diseases like cancer.”.Generally speaking, Schweinshaut explains that women looking to conceive might want to load up their diets with a little more spinach due to its high content of iron and folate, two nutrients essential for fertility.She explains that microgreens are the seeds of veggies and herbs and although they’re only a couple inches tall they pack more nutrients than their mature equivalents.
The Healthiest Types of Lettuce and Leafy Greens — Eat This Not That
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.
Kale: Health benefits, nutrition, diet, and risks
This article looks at the nutritional content and health benefits of kale, how to include it in the diet, and reasons why some people should not eat too much of it.Possible benefits include helping manage blood pressure , boosting digestive health, and protecting against cancer and type 2 diabetes .Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems.Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.The American Diabetes Association recommend consuming foods that are rich in vitamins, minerals, fiber, and antioxidants.Antioxidants: Authors of a 2012 article note that high blood sugar levels can trigger the production of free radicals.They note that antioxidants, such as vitamin C and alpha-linolenic acid (ALA), can help reduce complications that may occur with diabetes.In this way, kale may limit the risk of cancer, and pairing a chargrilled steak with green vegetables may help reduce the negative impact.Studies have not found that supplements have the same effect, but people who have a high intake of fruits and vegetables appear to have a lower risk of developing various cancers.Kale is high in fiber and water, both of which help prevent constipation and promote regularity and a healthy digestive tract.The body uses vitamin C to build and maintain collagen, a protein that provides structure for skin, hair, and bones.Kale contains lutein and zeaxanthin, an antioxidant combination that may help reduce the risk of age-related macular degeneration. .